How to Fix a Bulging Disc (NO SURGERY!)

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Bulging discs are one of the most common conditions that will derail your workouts quickly. In this video, I’m going to show you how to fix a bulging disc in your lower back without requiring surgery. In just 3 simple steps you are going to be able to get rid of the pain that is wreaking havoc on your training and making your life miserable.

The first thing that needs to be discussed however are the terms used to describe the condition. Some people refer to a bulging disc as a herniated disc. In both cases, we are talking about a scenario where the inner disc material has protruded from the disc but has not reached a point of no return. The point at which the disc can no longer be repaired without surgery is more accurately called a ruptured disc.

Bulging discs are a very common problem and one that we all might have to some degree if we were to MRI our backs. The thing is however, just because we may have a disc that is bulging does not mean that we will have symptoms. The only time it starts to matter is when the presence of the disc starts to become symptomatic and interferes with your life or workouts.

The good news about disc issues however is that 98 percent of them are non-operative and solved with a dedication to just a few simple steps. One of those steps however is not stretching the lower back. This may come as a surprise to you, especially if you feel that your low back has become tight or sore as a result of your disc issues.

Far too many people are told to lay on their back and start pulling their knee or knees up to their chest to stretch out the tight muscles in the low back. They may even be told to get on their knees and sit back on their heels to stretch out all of the muscles of the back. Both of these would be horrible advice because they not only aren’t treating the cause of the problem but they are aggravating the actual cause and making the disc protrude even more.

What you need to do is focus on fixing the disc and recentralizing it through extension. If you can do this, the spasm that you are experiencing in the low back muscles as a result of the herniation will resolve once the disc itself is fixed. There are 3 parts to fixing this issue however and it starts with a decompression of the spine to allow for more room for the nerves that are being compressed by the disc protrusion.

This can easily be done by hanging from a pullup bar with your toes slightly in contact with the ground. Let the pelvis drop and feel the spine open up. Do this for about 30 seconds to a minute and then proceed to step two if you need it or just skip to step three if not. Step two is a list correction. This is needed if you find that you are leaning to one side because of the pain of the protrusion.

This can easily be done against a wall and will help to put the spine back in the proper alignment prior to moving on to the final step. Lay on your stomach with your hands under your shoulders. Press down on the floor and lift your upper torso off of it. Be sure to keep your hips in contact with the ground to avoid overextension of the lumber spine. Do this a few times a day and always within a zone of comfort.

Before you know it, your disc will be centralized and your pain and symptoms down the leg and in the lower back should subside. You will be ready to start attacking your workouts again in no time. If you are looking for a workout program that puts the science back in strength and helps to injury proof your body from letting this happen again, head to and get the ATHLEAN-X Training System.

For more videos on how to fix lower back pain and the best stretches for your back be sure to subscribe to our channel here on youtube at


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  1. My 13 yr old daughter is an athlete and has just been told she has bulging discs and pars defect. Can she do these with having pars defect or does she need to wait til that is completely healed? Thanks for any help!

  2. Everytime i have back pain and stretch my hamstrings, butt or low back the pain gets even worse the day after and I can't get out of my bed. I will try this to see if it makes changes.

  3. I got bulging disc in l4 and L5 for close to 2+years… Suffering from the pain daily… And I'm from India…. Seems no improvement from the exercises prescribed by the doctors

  4. Dude i really must say. This is remarkable. Ive been in pain since November and in one day the majority of the symptoms have vanished. The chiropractor said there was nothing i could do at home to help the disk compression. You’ve proved that there is a way!

  5. Hey so I have a bulging disk but I have had trouble finding a video for Thoracic disk pain. I am 24 years old I used to work out so much and now I can hardly even work out with the left side of my body being completely swollen from the disk pushing on the nerves and muscles.

  6. I have a question,
    Can a bulging disk be bulging the opposite way so into the body rather than outwards im not sure i have a bulging disc i think i do but i dont know how its orientated and wanted to know if its possible that this could be the opposite of what i need to do.

  7. Thanks you very much Jeff i found this video of yours and it really works ! I have pain in my left lower back and i try a lot of exrcise to fix this ! And none of those really helps , only this video of yours really helps thanks 🙏🏼

  8. so, I have MRI-confirmed bulging disk L5-S1 – I have pain in low back but NOT pain in legs or buttocks. But the pain is more what you would call a “stiff back” and it gets much much worse whenever I do anything resembling fun or exercise (biking, weight lifting, etc). The thing is, everyone talks about sciatic nerve related pain – I don’t have that but this is still pain and it still cramps my style. I’m 62, I have had a few serious incidents in the distant past where my back was seriously hurt, but I recovered and moved on. I think now I am seeing those old injuries coming back to haunt me. I’m going to try the decompression (step 1) and extension (step 3) – I am pretty sure I don’t need step 2. I’ll repost in a week.. hope this works cuz it sucks having back pain … BTW, I’m in really good shape for a 62 year old, BMI is around 21, no prescription meds, good BP, etc.. so, yeah. good video. thanks.

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