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Self Help Advice and Exercise for Lumbar Disc Injury and Sciatica

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Welcome to FixYourOwnBack.com!

side plank from FixYourOwnBackThanks for checking in! Many of you were referred here by your primary care doctor, chiropractor, physical therapist, massage therapist or acupuncturist to help learn a bit about your lumbar disc injury and what you can do to help yourself. Perhaps even more importantly, you need to learn what NOT to do, so that you can keep from hurting yourself.

Others of you have stumbled on this site on a web search, or were perhaps sent here by well meaning friends and family. If that's the case, then you need to know this: This site might not be appropriate for the type of back pain you have!!! This site was designed to help people with the most common cause of moderate to severe back pain--flexion intolerant, disc-related back pain. Below are some common names for this type of back pain:

  • Disc herniation
  • Disc bulge
  • Disc prolapse
  • “Slipped” disc
  • Pinched nerve
  • Sciatica

Because this type of back pain can sometimes indicate a very serious condition, there's some important information and warning signs you need to be aware of. These so-called Red Flags are below and you need to pay attention to them! If you have any of these signs, contact your doctor BEFORE you start with the program on FixYourOwnBack!

 

In some cases, this type of back pain can indicate a more serious condition that requires medical attention.  This site does not substitute for an assessment by a qualified doctor or physical medicine specialist!  

If you are experiencing:

  • severe pain, 
  • pain that doesn't change with body position, 
  • pain that wakes you from sleep, 
  • weakness in the legs, 
  • difficulty with bowel or bladder, 
  • or numbness in the groin or rectal area then you may be having a medical emergency!  See your doctor before beginning any exercises here.  

By continuing further on this site, you acknowledge that Solutions Sports and Spine, Inc. and Dr. Phillip Snell will not be held liable for injury sustained with the exercises herein, nor for your failure to seek medical care.

 

If your back pain typically gets worse when you bend forward or twist then you likely have flexion intolerant back pain. Often, one of the pain generating structures in this type of back pain is the lumbar disc, typically one of the lower two, either L5–S1 or L4–5.  While this type of back pain may develop into quite a serious condition over time if untreated, the good news is it is one of the easier types of back pain to treat. Often, some basic education, and specific exercise training will help most people to dramatically decrease the frequency and severity of disc-related back pain episodes that they have. So how do you know if you have this type of back pain?  Browse the questions below and see if most of these issues apply to you. 


  1.  My back pain is worse in the morning when I wake up.
  2.  My back pain gets worse when I bend forward to put on my shoes.
  3.  My back pain gets worse when I get in and out of my car.
  4.  I have had pain in the back of my leg and/or buttock with previous or current episodes of back pain.

 If you answered yes to most of these questions then the information in this site will likely benefit you. To help further identify whether you will benefit from the information in the site, click on the link below and you'll be directed to a video describing a specific type of test you can perform to determine whether information in this site should help your back.

Go To 3 Minute Test

 

 


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"Thanks again for this awesome site, I felt like I was stuck in the bottom of a dark pit and when I found your site a rope was dropped down....gonna keep climbing. Hard to believe a little over a year and a half ago I was a BJJ blue belt and deadlifting 405lbs and now Im sore from bird dogs and cleaning up after kids..."

Shawn
Colonie, NY


"I was recently diagnosed with a herniated disc and started on physical therapy. The PT recommended your site which has been very helpful."
Heather
Portland, OR


"Wow! I can't tell you how good it feels to be validated, Dr. Snell. I now understand why 3 months of McKenzie exercises (post position) 8x10 reps a day prescribed by my last PT caused new pain and symptoms."
Hessy
San Diego, CA


"Fortunately, a major cross fertilization that is rare in medicine began. An intense dialogue developed between a group of outstanding researchers, sports trainers, rehabilitation experts, and neuromuscular researchers. Gray Cook and Dr Craig Liebenson are among this high level dialogue. So today, you do not have to wait for the VA to get up to speed with the state of the art science - and if you did, you might wait a long, long time. Even today, the VA is not yet employing the groundbreaking rules which these pioneering researchers published in the 1970's and 1980's! Dr Snell has engaged in a meaningful conversation with this same group of elite researchers and trainers. I was so surprised, and pleased, to find that the best ideas from this massive body of research and cross dialogue among multiple disciplines are largely found on Dr Snell's website. In my opinion, Dr Snell's website will save you years of searching and hoping – and trying on your own to piece together a workable plan from all of these various disciplines. One of the most helpful features that I have discovered here, is Dr Snell's quality of instruction, and quality of video production. Somehow, Dr Snell, distills the best of the evidence based research into elegantly simple instruction. Almost deceptively simple. The beginner may not appreciate the depth of research and the quality of research that Dr Snell brings into his “Plan.” I find that I need to pay close attention to every detail – both when Dr Snell instructs to “Do it this way,” as well as when he instructs, “Don't do it this way.” I recognize in his “do's and don't's” the high quality of clinical research that I have read elsewhere. "
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Asheboro, NC
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