A scan can't tell you which herniated disc stretch is safe today.
Most herniated discs settle on their own. What decides whether the leg calms or flares is the direction you move in, and no scan shows that. Tell Vinys what makes your back worse, and in about two minutes you're following a gentle 20-minute video session built around your answers. First session free.
Built with physiotherapists and with Lee Albert, NMT
This is the session, not a class. One guide, one movement at a time, a gentler version always one tap away.
“After my back surgery I was terrified of moving again. Vinys filtered out what I couldn't do and slowly rebuilt my confidence.”
James R. · Post-surgical recovery · Vinys member
The stretch that settles one disc can flare yours.
A cough in the car sends a jolt through the back, and you sit stiff for the rest of the drive.
Bending to the floor first thing in the morning is the moment you dread most.
Protrusion, bulge, nerve root. The words make every movement feel like a risk, so you do less and stiffen more.
Disc bulges show up on scans of plenty of people who have no pain at all, and most herniations settle on their own, so the scan can't tell you which movement to do. What decides whether the leg eases or travels farther down is the direction you move in, and that is found by testing your own back, not read off the picture. A stretch list picks one direction for everyone. Vinys asks what makes yours worse, checks it at the start, and builds the session around what your back shows.
The YouTube herniated disc routine you just tried
One direction for every one of its million viewers
- Same movements whether bending or arching flares you
- You decide what to skip, with the scan report in your head
- Someone else's pace and range
- If it flares you, back to YouTube, search again
Your Vinys session
Starts from what makes your back worse
- Asks what makes your back worse, and leaves out the bends and lifts that match that answer before you start
- Put in the right order and amount for how your back feels today
- Guided every movement, on video, at home
- A gentler version of every movement, one tap away
- A cautious day gets a different session from a confident one
The difference is not a braver stretch. It's less guessing.
Tell us what today feels like. Then press play.
Tell Vinys what sets it off
What makes your back worse, and how it feels right now. A few taps, no typing.
Vinys builds your session
Movements that don't fit your answers are left out. What's left is put in the right order and amount for today.
Follow the video at home
Around 20 minutes. No equipment. Chair or mat. A gentler version of every movement is one tap away.
Not a preview. A complete session for today.
Real movements from the Vinys library, chosen from your answers. Four of the movements a herniated disc session can draw on:
From people who'd stopped hoping.
“After my back surgery I was terrified of moving again. Vinys filtered out what I couldn't do and slowly rebuilt my confidence.”
“Twenty years of a bad back taught me to fear exercise. This is the first practice that seems to understand what my back will and won't forgive.”
“Some mornings I can't sit through breakfast. On those days the practice changes instead of pretending they don't happen.”
“Vinys is the only practice that asks what support I actually have first, and builds from there.”
“Everything else asked for more than I had. Vinys is the only practice that asks what I have first, and builds from that.”
Built with physiotherapists and with Lee Albert, NMT, neuromuscular therapist, creator of Integrated Positional Therapy, host of the PBS series Three Steps to Pain Free Living, and author of the best-selling Live Pain Free. Where yoga meets physiotherapy: the library is clinically authored and every session is graded, so it behaves like rehab, not like a class you have to keep up with. The research behind this
The four things people ask first.
What if stretching has flared the leg before?
That's exactly why Vinys asks what makes your back worse before choosing anything. You're not handed bends and arches and left to sort out which one is yours. You get the movements that fit your answers, each with a gentler version, and you're never asked to push into a symptom that travels down the leg.
I can't get down to the floor.
Tell us. Every movement has a chair or wall version, and your session is built only from positions you mark as fine.
Do I need yoga experience?
No. It's guided movement, not a class to keep up with. One guide, one movement at a time, at a calm pace.
What does it cost, and what happens after?
Your first session is free. Card only if you start a trial. Afterwards you see the price and decide. Nothing is charged unless you choose to continue.
Your back needs a direction, not another list.
Tell Vinys what makes your back worse and how it feels today. Your first guided session is built from those answers, and you press play in about two minutes.
This is the session, not a class. One guide, one movement at a time, a gentler version always one tap away.