Week 1 Information

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Herniated Disc With Sciatica Program

Basic Back Hygiene

Repetitive movements and activities (9:39)
Hip Hinge (5:23)
Abdominal Brace (2:54)
Micro Breaks (3:40)
Key Principles
Limit Early Morning Lumbar Flexion (5:25)
90/90 Lumbar Decompression (2:01)

Spinal Imaging: MRI and X-ray

What Your MRI Really Means (11:44)
Lumbar MRI: Is It Helpful or Harmful? (6:59)

Warm Up Week 1-4

Warm Up Week 1-4 (3:22)

Week 1

Week 1 Information (0:58)
Day 1 (5:52)
Day 2 (6:59)
Day 3 (6:24)
Day 4 (6:59)
Day 5 (5:52)

Week 2

Week 2 Information (0:43)
Day 1 (7:25)
Day 2 (7:13)
Day 3 (7:12)
Day 4 (7:13)
Day 5 (7:09)

Week 3

Week 3 Information (0:55)
Day 1 (8:58)
Day 2 (7:13)
Day 3 (8:58)
Day 4 (7:13)
Day 5 (8:58)

Week 4

Week 4 Information (0:32)
Day 1 (8:58)
Day 2 (7:13)
Day 3 (8:32)
Day 4 (7:13)
Day 5 (8:32)

Warm Up Week 5-8

Warm Up Week 5-8

Week 5

Week 5 Information (1:19)
Day 1 (7:30)
Day 2 (5:58)
Day 3 (6:12)
Day 4 (5:58)
Day 5 (8:17)

Week 6

Week 6 Information (1:40)
Day 1 (10:47)
Day 2 (5:58)
Day 3 (10:47)
Day 4 (5:58)
Day 5 (10:47)

Week 7

Week 7 Information (0:46)
Day 1 (9:16)
Day 2 (5:08)
Day 3 (9:16)
Day 4 (5:08)
Day 5 (9:16)

Week 8

Week 8 Information (0:23)
Day 1 (9:16)
Day 2 (5:08)
Day 3 (9:16)
Day 4 (5:08)
Day 5 (9:16)

Warm Up Week 9-12

Warm Up Week 9-12

Week 9

Week 9 Information (1:44)
Day 1 (7:58)
Day 2 (5:08)
Day 3 (7:58)
Day 4 (5:08)
Day 5 (7:58)

Week 10

Week 10 Information (1:50)
Day 1 (8:00)
Day 2 (5:28)
Day 3 (6:32)
Day 4 (5:49)
Day 5 (8:00)

Week 11

Week 11 Information (0:32)
Day 1 (8:00)
Day 2 (5:28)
Day 3 (6:32)
Day 4 (5:49)
Day 5 (8:00)

Week 12

Week 12 Information (1:57)
Day 1 (8:00)
Day 2 (5:28)
Day 3 (6:32)
Day 4 (5:49)
Day 5 (8:00)

How To Have Sex With Sciatica

Introduction
The Three Categories
The Best Sexual Positions For Flexion Intolerant Males (2:33)
The Best Sexual Positions For Flexion Intolerant Females (2:22)
Using Hip Hinge Movement Pattern During Intercourse (2:46)
The Research

How To Sleep With Sciatica

Back Sleeper (1:43)
Side Sleeper (2:34)
Stomach Sleeper (1:42)

The Best Mattress Type for Sciatica

What Does the Research Say? (4:10)

Before Bed Mobility Routine

Hip Mobility (3:17)
Thoracic Mobility (2:09)

Morning Spine Hygiene

Cat/Camel (1:15)
Limit Early Morning Lumbar Flexion (5:25)
No Static Stretching Directed to Lumbar Spine (2:57)

Supplements For Low Back Pain and Sciatica

Curcumin (7:17)
Vitamin D (3:58)
Palmitoylethanolamide (PEA) (8:13)

How To Exercise After Sciatica

Introduction
What Causes Lumbar Discs to Herniate?
Exercises NOT To Do
FAQS
References

What to Do and Why

How Does Exercise Help the Disc?
What Types of Exercise are Best for Discs and Nerves?
Examples of Exercises That Are Disc Friendly (22:03)
How to Make Any Exercise Disc Friendly

How to Set Up Your Own Program

What Are Your Goals?
Increase Strength, Muscle mass
Lose weight
Strengthen your back and core
Improve health, fitness

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Week 1 Information

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