Try this morning mobility routine, perfect for Herniated/Bulging discs to relieve pain and get lasting relief.

If you struggle with morning back pain — especially from L4-L5 or L5-S1 disc bulges or herniations — this daily routine is designed specifically for you.

The early hours of the day are often when disc-related back pain is worst.

Why? Because your spine is more sensitive after hours of inactivity. But doing the wrong morning stretches can actually make it worse — increasing pressure on your discs and irritating nearby nerves, especially if you’re dealing with sciatica or degenerative disc issues.

In this video, I’ll guide you through a gentle, intentional morning mobility routine designed to:

– Reduce disc pressure at L4-L5 and L5-S1
– Calm an overactive pain system through specific movements that target the nervous system
– Restore flexibility and mobility without triggering flare-ups
– Create a healing environment for long-term recovery

This routine is based on the Hybrid Relief Method — a neuro-mechanical system I use with students to move from constant flare-ups to confident movement.

We don’t just “loosen tight muscles.” We retrain the brain and body to feel safe again — using desensitization strategies that blend pain science, biomechanics, and graded exposure.

Perfect for:
– L4-L5 disc bulge exercises
– L5-S1 herniation mobility routines
– Sciatica relief in the morning
– Safe spinal decompression exercises
– Morning stiffness and low back pain sufferers
– Avoiding aggressive stretches that can worsen disc pain

If you’ve been told your pain is “just something you’ll have to live with”…

This routine is proof that movement can be medicine — when it’s done right.

Enjoy!

-William