⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the 🔴 SUBSCRIBE 🔴 button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can! Bob 👉 Have a suggestion for a future video? Leave it below! Book your online consultation with the Link Below: my.setmore.com/bookingpage/24161d99-d14a-4e52-aa37-336c6d4d4150/bookappointment

Your recommendation of looking at the bright side is so important. I had slipped disc in 2015 and thought that it was the end of the world for me. I am very athletic and when I was suddenly unable to move or go to the gym or play sports anymore, it was very very difficult. Perserving and continuing rehab is FOR LIFE. I made the mistake of thinking I got better and did less and less physio on my own and the pain is back. I had carried my baby nephew yesterday, and maybe it was the angle, I had a shooting pain in my back. I found your video and did the exercises at least 3 times last night and once this morning. My back feels a lot better. I have saved your video in my daily reminders so I don't ever forget to do this daily. Thank you for putting this video out, Bob. I would give you a big hug if I could

@bobthephysio

Жыл бұрын

Thanks Aida, here to our virtual Hugs 🙌 keep up the good works 🙏❤️💪

@velcro-is-a-rip-off

Жыл бұрын

I am in the exact same boat as you. And thanks for the tip to add to daily reminders. I never thought of that. It's just been saved in a playlist and forgotten about. Thank you!

@MDALAMIN-jx4ql

11 ай бұрын

I have L4 & L5 disc bulge muscle pain in both legs,,,,what exercises should I follow,,,your channel has many videos,,,please help me with correct information,,,,,

@prasadkumarct

4 ай бұрын

Why Stretching Exercises Increase the Pain...???

This routine really helped me. I did it for 2 weeks and didn't feel much different. I carried on with another 2 weeks and now after 4 weeks I feel the huge different and pain relief. My mobility is much better and my core feels solid. Thank you Bob for your help. Keep up the good work.

@bobthephysio

10 ай бұрын

Glad to hear that 💪💪🙏❤️

Love this routine Bob, My back feels great for the last 6 weeks. Thank you so much for the kin work :) S

Mulțumesc mult pentru eserciti

Thank you Bob🙏🏽 perfect as usual

@bobthephysio

3 жыл бұрын

🙏💕

😍😍😍great routine bob❤️keep up the great job

Going to try it today, Thank you for sharing this routine. I had Sciatica pain and your routines has been really helpful. All the best to you and your family x

@bobthephysio

3 жыл бұрын

🙏💕 thanks Helen

A million thanks Dr. Bob. Thanks for taking your time making all these video helping all painful people and me. 南无阿弥陀佛 🙏🙏🙏.

@bobthephysio

Жыл бұрын

🙏❤️

Bob, thank you so much!!!

@bobthephysio

Жыл бұрын

👍❤️

Excellent work, thank you so much.

@bobthephysio

2 жыл бұрын

🙏💕

Thanks You again Bob!

@bobthephysio

2 жыл бұрын

🙏👋❤️

thorough lesson and informative! thanks Bob!

@GabeOsterlund

3 жыл бұрын

The hamstring stretches are off the hook! 😅

@bobthephysio

3 жыл бұрын

😂😂🙏

Excellent work Bob, I have 10min daily and I'm going to try this routine. 10 min is definitely possible !! no excuse for me :D

@bobthephysio

3 жыл бұрын

Glad to hear that 💪🏻🙌

Great routine Bob, I'm gonna try it right now 🙌💪🏻

@bobthephysio

2 жыл бұрын

🙏💕

I love your Excercise❤❤❤❤❤ Thank you so much!!!

@bobthephysio

Жыл бұрын

You're so welcome!🙏❤️

I've been following your exercise and my pain has started to decrease thankfully. I have L4 L5 disc bulge through years of heavy lifting in previous employment. Thank you for your videos I will keep going with these.

@bobthephysio

Жыл бұрын

Keep up the good Work Alan 💪☝️

Thank you Bob yet again for coming up with something to work with. Last year you helped advise on my bulging disc (l4/l5) which helped but in the last 4 months seriously painful sciatica saw me attend highly recommend osteopath but after 6 expensive sessions I’m no better, he did confirm that my bulging disc, pisiform syndrome & road accident damaged left hip has left me with this problem. Have just done this workout, slowly but with positive thoughts (28 mins 🙄) & I think this will help plus I’m doing some myofascial release stretches. Fingers crossed. Thank you 🙏

@bobthephysio

3 жыл бұрын

Thank you for the kind feedback Valerie, I'm glad to see my videos making a difference. I belive movement is the key and what really help my patinets and cleinst here is a daily routine to keep them active and challenge them grafually. Let me know if you have any questions and i would be more than happy to help. All the best. Bob

@valeriebeale1789

3 жыл бұрын

@@bobthephysio amazingly I had relief for 20 mins but eventually the intense sciatica pain returned on my gentle 1.5mile walk but for first day of your exercises I think this is good. Roll on tomorrow, thank you Valerie

@bobthephysio

3 жыл бұрын

Absoulotly, every little progress counts 👌💪🏻🙌 keep up the good work 💪🏻 Bob

Great dr Bob

@bobthephysio

Жыл бұрын

🙏❤️

Again a beautiful and helpful video u give us 😊🇵🇰

@bobthephysio

3 жыл бұрын

Thanks Dilshad 🙏💕 all the best

Superb. Very nicely explained. Will do on a daily basis

@bobthephysio

2 жыл бұрын

🤘💪🏻

Dr,Bob thank you for your exercise, it is good, I started, yesterday.Iam going sorry, because, Ihave sciatic problem for long time.and Iam aged.

Great video! Keep up the good work, Bob 🙏🏼👌🏻

@bobthephysio

3 жыл бұрын

🙏💕

Thanks Bob for your advices. These exercices are able to do if i have spondelistesis in the girts grade? Thsnks 😊

Will start today

@bobthephysio

10 ай бұрын

😃💪

So effective thanks 😊 alooot

@bobthephysio

Жыл бұрын

🙌🙏❤️

I have did most of these exercises but like you said I have not did them daily. The bridge has been the one that has given me the most pain when trying. Feel so much pain in both buttocks. I have been suffering with sciatic for so long, but it's not any pain in lower back my pain is a little higher in back. Thank you for sharing I will began to do the exercises daily even if sciatic pain leaves. Thank you♥️ I hope I will get better walking upright is difficult.

@bobthephysio

3 жыл бұрын

All the best. Bob

👏🏻👏🏻👏🏻👏🏻

@bobthephysio

3 жыл бұрын

🙏💕

Time stamps for these types of videos would be great 👍🏼

@bobthephysio

8 ай бұрын

👍

What are the most suitable excersises for those elderly who suffer from L4-L5 sever pain with Siatica / left side and having problems in the knee joints

Thanks What is best solution if L1-L5-s1 Dis digeneretive???

Sir, tnx for rutin.

@sumonshil3794

2 жыл бұрын

From Bangladesh

@bobthephysio

2 жыл бұрын

🙌💪🏻😍

Bob, I'm Subscribed!!! And I love the exercise routine. However, It does take me more than 10 minutes to finish and feel a great stretch and relief in my lower back and glutes...more like an hour to do this routine. (I'm probably slow, but it works!...Thanks!l Question: Does running pose a problem for a Bulging Disc? I run on the balls of my feet for about 3 miles and it feels great before I do your proscribed stretch routine. But some folks, spouse, think I shouldn't run. Been running for years...over 30 years and I love it. Help! Thanks again! Robert

@bobthephysio

Жыл бұрын

Robert thank you for the kind msg 🙏 running does not have any direct link with lower back pain. However, some folks would have a sensitivity based on specific movement. My questions is, have you ran recently? And what is your weekly mileage ? Based on your current mileage you can find the base line gradually build your mileage. If u need a details plan I would love to creat a customised plan and get you started 👍💪Bob

@devdg4life

Жыл бұрын

@@bobthephysio Thanks for the response. I run anywhere from 6-12 miles a week, usually 3 miles at a time. I run on the balls of my feet and I always feel better post running. I then do the intermediate stretch routine, which I am about to take to the advance routine. I will let you know how that works. Thus far I have experienced great relief and am very pleased with the process. Thanks again!

Would this routine suitable if you suffer with Grade 1 spondylolisthesis ? Thank you for your work

@bobthephysio

3 жыл бұрын

Definitely Edel, you can definitely try this routine daily at least once a day 🙌💪🏻💕

Bob, Your routine had been wonderful. In less than a week I have felt great improvement in a mild L5 S1 disc bulge that has cause sciatica like symptoms in my right leg and glute. What is your advice on how dancing can improve this problem? I was tightening up while seated in the car and began to dance to a song...and everything loosened up and pain went away. So I kept dancing along the drive...pain free. Am I causing any harm to that disc bulge or is the motion helpful for recovery? Thanks! Robert

@bobthephysio

2 жыл бұрын

👋 dancing is great form of movement and what your body asking you is more movement 🙌💪 go for it, but make sure to avoid over doing it 👍 Bob

👌👍💪✌️

@bobthephysio

2 жыл бұрын

🙏💕

Hello Dr. Bob, i have a tear in L5-S and L4-L5, I am 32 years old, how much time does it usually take to recover completely ? Also can I swim or jump rope

I subscribed your channel today after this video,I have pain in my right hip and upper thigh kindly suggest exercises

@bobthephysio

2 жыл бұрын

How long you have been doing this routine !? Bob

@Padmashrikodak

2 жыл бұрын

@@bobthephysio Today only saw this video ,will start it

@bobthephysio

2 жыл бұрын

@@Padmashrikodak please try this routine daily at least once a day for the next 4 weeks. Let me know how you getting on by then. Bob

@Padmashrikodak

2 жыл бұрын

@@bobthephysio surely I will

great bob👌👌💪💪😘😘😘

@bobthephysio

3 жыл бұрын

🙏💕😘😘

I have L4 & L5 disc bulge muscle pain in both legs,,,,what exercises should I follow,,,your channel has many videos,,,please help me with correct information,,,,,

l4 l5 s1 buldging discs do you have a video to help what bed to use or recommed?

@bobthephysio

2 жыл бұрын

That will be on the list 🙏

@DELTACO..UBERDRIVER..STOCKS..

2 жыл бұрын

@@bobthephysio thank you i really can't decide what bed, medium, medium firm, I know not soft but it's just so confusing to pick and choose and they are not cheap, please and thank you

@bobthephysio

2 жыл бұрын

The easiest way to pick a bed mattress is to pick the hardest one ! Having said that, that is my personal opinion :) I believe that can help you the most 👍

@MDALAMIN-jx4ql

11 ай бұрын

I have L4 & L5 disc bulge muscle pain in both legs,,,,what exercises should I follow,,,your channel has many videos,,,please help me with correct information,,,,,

Great combination thank you ❣️

@bobthephysio

Жыл бұрын

🙏❤️

What about if you have a fractured L5 pressing on a nerve? I really don't want surgery like the Dr is saying.

@bobthephysio

Жыл бұрын

Is that a complete fracture or it’s a pars ? Bob

Aoa sir can do cobra exercise chorine patient with slip disc nd sacitica?

@bobthephysio

2 жыл бұрын

You can definitely try it 🙌🙏

Doing the McKenzie flat on my stomach, face down, I can not stretch my feet/toes without my legs going into cramp. To avoid cramp I must rest my feet on my toes.

@bobthephysio

Жыл бұрын

That’s alright, just go within the range that your body feels comfortable 🙌💪 step by step you will get there 👍 let me know how you getting on 👏💪 Bob

Hi Bob, just wondering if these exercises are ok for an L3 herniated disc? Also, what is the best time of day to do these exercises?

@bobthephysio

Жыл бұрын

There is no particular time that I could Say it’s the best. As long you can do them consistently 💪 you can definitely try this routine for L3 , L4 , L5 👍 consistency is the key ☝️

@MDALAMIN-jx4ql

11 ай бұрын

I have L4 & L5 disc bulge muscle pain in both legs,,,,what exercises should I follow,,,your channel has many videos,,,please help me with correct information,,,,,

I have both cervical c4-5,c5-6and lumbar side l4-l5-s1 disc bulges can i do the exercises??

@bobthephysio

3 ай бұрын

I would love to help and give you an Answer but I can’t give u any feedback whit the above information. If you are serious about your injury, book an online consultations & I’ll be happy to help. Bob booking.setmore.com/scheduleappointment/24161d99-d14a-4e52-aa37-336c6d4d4150

My l5-S1 disk bulge nd pinch nerve . i faced severe pain in my left leg hip thigh calf ankle . can i try these exercises???

@bobthephysio

Жыл бұрын

I believe you can try this routine, but if you find any of the exercises difficult, skip them for the 1st 2weeks 👍

Sir i hv dice bulge in L4 AND L5 & s1.dice slightly compressing narve. Can i do all above told exercise

@bobthephysio

2 жыл бұрын

You can definitely try this routine daily and let me know how you getting on 👍🙏

I. Am also suffering , my leg pains alot what exercise I should do

@bobthephysio

2 жыл бұрын

I would be happy to help. Are you doing any rehab program or exercises at the moment ? Bob

The psychological aspect has a huge impact thank you for impressing 😃

@bobthephysio

Жыл бұрын

🙏❤️

Sir i am suffering from plid l5/s1 aftter to month so what can i do?

@bobthephysio

2 жыл бұрын

Are you doing any rehab program or exercises at the moment ? Bob

Sir T12 compress problem please tell me the exercise 🙏

@bobthephysio

2 жыл бұрын

Are you doing any rehab program or exercises at the moment ? Bob

I have herniated disc at L5/S1 and I’m feel pain in the left leg, my left leg I can’t straighten it out so how can I fix this problem?

@bobthephysio

Жыл бұрын

Yes you can, are you doing any rehab !? Bob

@jvstin_

Жыл бұрын

@@bobthephysioyes I’m just doing exercises but it’s not helping

It happened to me 3 times for every 3 months but only last week I had a excruciating pain from lower back down to my right lower foot. I did xray and mri already. Doctor found out i have bulging disk in L3-L4, prescribed 4 meds for 2 weeks, physiotherapy and advice me to lose weight as I am obese 90kgs at age of 29. I will start my therapy this week and somehow I can tolerate the pain even though I wake up every 1-2hours at night because of shooting pain esp in my hamstring. My medicines for 2 weeks is almost done and doctor said I need to continue. Is it possible not to continue the medicines as I can tolerate the pain. Anyway Im doing these exercised also to improve my sciatica. I hope that this pain will end soon! Thanks a lot

@i.am.maria.01

2 жыл бұрын

I did it today. I skipped the Glute Bridges because my right lower leg down my calf hurts when I tried the figure 4 stretch. I hope I can do all of them soon…figure 4 stretch seated is fine with me… i think im suffering from piriformis syndrome

@bobthephysio

2 жыл бұрын

Let me know how you getting on ? Bob

@i.am.maria.01

2 жыл бұрын

@@bobthephysio doing small improvement but pain is still there most of the time. I want to be back to normal already. Its been a month and done 6 therapy sessions (still have 4 approved by my insurance). Im taking pain reliever 600mg twice a day and muscle relaxant. Still cant walk straight for long time also sit and lying down.

@bobthephysio

2 жыл бұрын

@@i.am.maria.01 let me know if you want to have a chat? We can organise an online consultation ? I would be happy to help. Bob

@i.am.maria.01

2 жыл бұрын

@@bobthephysio that’s great. Appreaciate it a lot. May I know how to contact you?

Hi sir , my disc extrusion l4_l5,l5-s1 help me who exercises

@bobthephysio

Жыл бұрын

Have you tried this routine ? Bob

@gururegmi7181

Жыл бұрын

@@bobthephysio who exercises sir?

Sir, my sciatica pain is on the left side of the foot, please do this video

@bobthephysio

3 жыл бұрын

You can follow this routine daily at least once a day for the next 4weeks . If you have any questions feel free to ask. Bob kzread.info/dash/bejne/oHmB2rlxisKpeZc.html

@bankimmoirangthem3883

3 жыл бұрын

Thank u sir

@bobthephysio

3 жыл бұрын

🤲💕

@bankimmoirangthem3883

3 жыл бұрын

Sir, sciatica pain is till my feet. Have to take any medicine or not. ply

@bobthephysio

3 жыл бұрын

@@bankimmoirangthem3883 you don't need medicine, start your rehab exercises and that's the best medicine to reduce your pain and improve your mobility. Bob

Sir daily 2 or 3 time try this exercise ....??

@bobthephysio

2 жыл бұрын

Daily once would be enough 👋💪

I feel more pain while performing hamstring stretches and nerve glide seated can I avoid those exercises?

@bobthephysio

3 жыл бұрын

Please watch the video again and listen to the 3 tips that I share with you at the start of the video 🙏 Bob

I have l4 l5 s1 disc bulge and scatica on the left it is so painful especially from lying to standing. Its almost 2 months now. Pls hel me

@bobthephysio

2 жыл бұрын

Are you doing any exercises at the moment !? Bob

@sybilcaces9369

2 жыл бұрын

Im doing it but its so painful.

It hurts so much when I do the mackenzie

@bobthephysio

2 жыл бұрын

Don't do it then, try the other moves and get back in to it in few weeks time 🙌👍

@PeterParker-hf8ok

2 жыл бұрын

@@bobthephysio cheers Bob. You are helping us sufferers with these videos of yours. Thank you.

@bobthephysio

2 жыл бұрын

@@PeterParker-hf8ok happy to help. Let me know if you have any questions. God bless. Bob

Is these good for dics bulging and spinal stenosis

@bobthephysio

3 жыл бұрын

You can try all the exercises in this routine except back extension McKenzie exercise. Let me know if you have any questions. Bob

My sciatica pain is so bad the cobra excercise is impossible

@bobthephysio

Жыл бұрын

Don’t do it now, give it a try in a week. Keep moving with the rest of the exercises 👍💪

Hi sir can I go walking in morning? because some people tell don't go walking in morning

@bobthephysio

3 жыл бұрын

You can definitely go for a walk in the morning , afternoon or evening 😁 that's not a problem at all !! Movement is Medicen for your back 💪🏻 let me know if you have any questions. Bob

@pradheepjudo5914

3 жыл бұрын

@@bobthephysio thanks a lot sir 💕😁

@bobthephysio

3 жыл бұрын

@@pradheepjudo5914 🙌🙏💕

Impression: Partially dessicated cervial disc Mild posterior disc bulge in multiple cervical region Tiny marginal osteophytes in lower lumbar vertebrae L5-S1: 9.3 mm 😢😢😢😢😢😢 I am doing your Excercise Don’t knw wether it help or not

@bobthephysio

Жыл бұрын

It looks like to have a disc bulge in your neck based on your 1st paragraph :) You can add this routine on top of the other exercises you were doing 💪👇 kzread.info/dash/bejne/ZImDw8iBqty0dNI.html

First* grade

I would not recommend child pose for bulged L5\S1 disc. I have injured myself while doing this so people avoid child pose if you have bulged disc. Do research and you will find out it is not good exercise for bulged disc definitely

whats your Real name?

@bobthephysio

Жыл бұрын

What do you mean All around flat ?

@allaroundflat4634

Жыл бұрын

@@bobthephysio Youre a Doctor...its a Very very easy question. Your mom.named you BoB?? i doubt that.

@allaroundflat4634

Жыл бұрын

@@bobthephysio Bobby 😄😂😂🤣🤪🤪😂🤣

I have L4 & L5 disc bulge muscle pain in both legs,,,,what exercises should I follow,,,your channel has many videos,,,please help me with correct information,,,,,