@wildcard.wellness — 835x breakout

Loading video…

Day 1 Herniated disc. Debilitating back pain. 250 lbs.

@wildcard.wellness

37.9K followers · usually 2.4K views a post

Views

2.0M

Likes

78.5K

Comments

353

17.5K

View velocity

+48.5K views over 23.0d · ~2.1K/day · 4 observations

Why it worked

The video likely resonated due to its relatable "before and after" narrative of overcoming significant pain and weight loss through a simple, daily routine, offering hope and a clear, actionable solution.

Summary

The video shows a man performing various exercises for his back pain and weight loss journey. It highlights his progress from day 1 with debilitating pain and a weight of 250 lbs to day 217 with no pain and a 22 lb weight loss, suggesting these movements can change one's life.

Structure

1Day 1: Herniated disc, debilitating back pain, 250 lbs
2Demonstration of various exercises (Lymphatic hops, Body waves, Arm swings, etc.)
3Day 217: Back pain 0/10, down 22 lbs
4Encouragement to do these movements daily for life change

On-screen text

Day 1 Herniated disc. Debilitating back pain. 250 lbs. Lymphatic hops 1 min Day 217 Back pain is 0/10. Down 22 lbs Do these movements for 20 minutes a day and watch your life change Lymphatic hops (1 min) Body waves (1 min) Arm swings (1 min) Trunk twists (1 min) Forward arm circles (1 min) Squats (1 min) Dead arms (1 min) Golf swings (1 min) Marches (1 min) Tiptoe arm swings (1 min) Twist the waist (1 min) Ballet squats (1 min) Wide arm step backs (1 min) Back step wave lunges (1 min) Pushups (1 min)

Original caption

I’ve been doing these movements every day for 217 days. And it’s completely changed my day to day quality of life I herniated a disc in my back in Nov 2024, and was in debilitating back pain for about 14 months I had been doing all the exercises PT had given me… I was doing the mcgill big 5, and McKenzie extensions… stretching for an hour a day But nothing had really worked until I tried this routine Give it a try for 15-20 mins a day for the next 7 days, your body and mind will thank you: ✅ Lymphatic Hops ✅ Body Waves ✅ Trunk Twists ✅ Arm Swings ✅ Forward arm circles ✅ Bodyweight squats ✅ Backward arm circles ✅ Dead Arms ✅ Golf Swings ✅ Marches ✅ Tiptoe arm swings ✅ Twist the waist ✅ Ballet Squats ✅ Wide arm step backs ✅ Back step wave lunges — 👉🏼 If you want to join in with me, you can find the workout guide in my bio link Let’s get after it 💪🏼