Bulging Discs: Lower Back And Upper Back. (What To Do)

Bulging disc in your lower or upper back? Before you panic, watch this. Kieran McNally explains why disc bulges are far more common and far less dangerous than most people are told, and gives you the exact steps to settle it down and get back to normal life. In this video you'll learn: Why discs can't actually "slip" — and what a bulge really is How common bulging discs are in people with zero pain, at every age Why the bulge on your scan and your pain are often two separate stories What the research says about jumping to an MRI too early Why most disc bulges shrink or resolve on their own over time Five practical steps to settle a bulging disc and rebuild strength, plus simple exercises you can do at home (supine spinal rotation, prone back extension, bird dog, and glute bridge) If you're dealing with back pain and you're not sure what's actually driving it, that's exactly what I help people work through in a one-to-one Pain Clarity Call — link below. For a deeper look at the science behind this, check out my book, Pain and the Survival Brain: A Holistic Approach to Treating Chronic Pain. Subscribe for a new video every week on understanding pain and getting back to the things you love, without the fear. A quick note on red flags: numbness in the saddle area, loss of bladder or bowel control, or rapidly worsening leg weakness need prompt medical attention. That's rare for the vast majority of people; none of that applies, and the steps in this video are the right next move. 📞 Book a Pain Clarity Call: https://77c2-info.systeme.io/sciatica... PURCHASE MY BOOK - Pain and the Survival Brain Ireland - https://shorturl.at/jwPsz UK - https://shorturl.at/0hilr US - https://shorturl.at/knAsM 00:00 - The fear of a bulging disc diagnosis 01:15 - Why discs don’t actually "slip" 02:07 - How common bulging discs are in pain-free people 03:16 - Why your scan might not be the cause of your pain 04:00 - The "Glass of Water" analogy for pain 05:10 - Why your story matters more than the scan 06:41 - How the body naturally heals herniations 07:36 - Step 1: Reducing fear and education 08:23 - Step 2: Gentle movement and walking 08:54 - Rotational exercises for the lower back 09:19 - Back extension exercise 09:32 - Seated forward bend stretch 09:56 - Seated rotation exercise 10:15 - Step 3: Gradually rebuilding trust and load 10:30 - Bird Dog exercise 10:51 - Glute Bridge exercise 11:27 - Step 4: Addressing sleep, stress, and lifestyle