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0:00 Introduction
Understanding disc herniation and how it can impact your daily life.

0:33 How a disc herniation happens
Lean the anatomy of a disc, what is occurring during a herniation, and why it can happen in the first place.

1:10 symptoms of sciatica
Sciatica can present in many different ways. Learn the signs and symptoms of sciatica to determine if this is something you are struggling with.

2:12 3 step process to fix a disc herniation
Now let’s start to get some relief with our targeted exercises for lumbar disc herniations!

2: 18 Step 1: Calm Down and Breathe
Discover the power of belly breathing. Learn how this simple yet effective technique can calm your lower back muscles and nervous system, setting the stage for proper spinal support.

3:12 Step 2: Core Activation and Stability
Join us as we delve into a core activation exercise that not only strengthens your core but also enhances the stability of your spine. It's a crucial step towards moving better and experiencing less pain.

4:15 Step 3: Targeting the Disc
Explore the mechanics of a flexionintolerant disc and why certain movements aggravate it. Learn a gravitydefying exercise to gently guide the disc back into a more comfortable position, promoting pain relief.

5:20 How to achieve full recovery
How to incorporate these three essential steps for disc herniation recovery and where to go from here

6:00 free opportunity to get painfree!
Your chance to get a free consultation to learn how to fix your disc herniation for life following our centralization process. Risk free! Just text me the word “pain” to 3177519509

Remember, these exercises are just the beginning of your journey to recovery. If you found this video helpful, don't forget to like, share, and subscribe for more content tailored to your wellbeing. Stay tuned for our next video where we'll dive even deeper into effective strategies for a painfree life.

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