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If you feel a sharp “lightning bolt” of pain in your low back or shooting down your leg every time you cough or sneeze, this is not normal, and it’s not just allergies.

That pain is one of the most common signs of a disc herniation or disc irritation in the low back.

In this episode, I break down exactly why coughing and sneezing make disc pain worse, what’s happening inside your spine, and walk you through a simple 3-step process designed to reduce disc pressure, protect the nerve, and help the disc heal instead of re-injuring it over and over again.

💥In this video, you’ll learn:

🔷 Why coughing and sneezing trigger sharp back or sciatic leg pain

🔷 What bending forward + pressure does to an irritated disc

🔷 Why this pain often shoots down the leg, foot, or toes

🔷 How to gently reduce inflammation around the disc

🔷 How to restore controlled spinal movement safely

🔷 And 3 specific movements and positions to reduce disc pressure and protect your spine during flare-upsIf your pain gets worse when coughing, sneezing, sitting, or bending forward — this episode is especially important for you.

⏱ Chapters

00:00 – Lightning Bolt Pain When You Cough or Sneeze

00:40 – Why Coughing & Sneezing Trigger Disc Pain

02:00 – What Needs to Happen for a Disc to Heal

02:16 – Step 1: Cat–Cow to Reduce Inflammation

03:12 – Step 2: Prone Press Ups03:53 –

Step 3: How to Cough or Sneeze Without Re-Injuring Your Disc

04:53 – Reduce Phase vs Rebuild Phase Explained

05:46 – How to Get a Personalized Disc Recovery Plan

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