Bulging Disc L5/S1: The 5 Best Exercises (Explained in Detail)
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- Опубликовано: 30 май 2023
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(Exercises start at 08:39 after an important introduction.)
In this episode, Farnham's leading over-50's physiotherapist, Will Harlow, reveals his 5 favourite exercises for a bulging disc L5/S1.
In Will's opinion, these 5 exercises are the best exercises for a bulging disc L5/S1 and he prescribes them the most often for this condition. These exercises work because they are targeted to helping a disc problem specifically at L5/S1.
Study discussed in the video can be found here: pubmed.ncbi.nlm.nih.gov/25430...
You can find our dedicated sciatica website with more information and a relevant article that might interest you here: www.howtogetridofsciatica.com...
If you're suffering from back pain that stops you from doing the things you love, you can take our back pain guide - which will give you 9 expert tips to put a stop to back pain at home - by visiting here: ht-physio.co.uk/back-pain-gui...
To get in touch about sponsorships or promos, send a message to: hello@ht-physio.co.uk
If you're over-50 with a painful problem in the Farnham, Surrey area, you can learn more about how Will Harlow and HT Physio can help you overcome a painful problem here: ht-physio.co.uk/
*Any information in this video should not be used as a substitute for individual medical advice. Please seek advice from your local healthcare professional before taking action on the information in this video.* Full policy here: ht-physio.co.uk/injury-discla...
0:01 Explanation of Bulging disk and Sciatica and Talk to your Dr. D
5:55 3 Goals for these excersises
7:07 Excersises are NOT for everyone get an professionalism assesment
8:30 Ex 1 Cobra, Restoring spinal mobility and improving blood flow to injury.
12:04 Ex 2 The Seated Forward Tilt, Improving movement of pelvis & spine and improving blood flow to injury.
15:05 Ex 3 Wall Side Glides, improving spinal mobility, reducing leg and back pain, and improving blood flow to injury
17:45 Ex 4 Nerve Flossing, Restoring health of the sciatic nerve.
21:13 Ex 5 Fibula Head Mobilization, Reducing leg pain
25:35 Summary
❤❤thank you
By doing all these 5 excerise consistently, will it heal the buldging and sciatica? Or surgery is still the ultimate solution?
@@guanyinbaby In 95% of bulging disc cases, you can heal it with conservative excercises and you do NOT need surgery.
As he said in the video, those excercises are not magic pills, it's just what works with most of his patients. You have to losten to your own body whether you feel those excercises help you. And find a good doctor and a good physiotherapist to help you with excercises.
Thank you this is helpful when I’m revising this video strictly for the exercise 😊 🙏
Appreciate you
The last one is my favorite. First legit instant relief that worked for me. You're a genius thank you! Pinching Lower back on my left, down to my leg and its so hard to sleep. And this lessened or removed pain at the back of leg. Now my only consistent prob that im working on is my thigh and lowerback pain. Lord have mercy on us who are suffering specially who are forced to temporary stop working due to this. 😢🙏🙏
Will is a real professional. He’s obviously studied very hard and is dedicated to making our lives better.
U must be his mom or gf/wife🤣🤣🤣
I want to thank you so much. I'm iny 20s and I've had sciatic pain down into my foot for around 2 years and it was starting to disable me. The last nerve release exercise you shared restored my feeling in my foot and lower leg, basically instantly. I cried and cried with relief and I've since been able to make good headway in my rehab program to reduce my pain and regain strength. I'm so grateful to you for sharing this info. I told my osteo about it so now she can help other clients with foot nerve pain too! Changing lives!
I’ve been in pain for 5 months, I thought it was my sprained ankle but I just found out it’s a L5 herniated disk. I’m going to start doing these exercises. Appreciate you posting this. I’m in so much pain. I can barely walk, can barely sit, it’s so isolating. Feel bad for anybody who experiences this. It’s not fun. The mental fatigue from the pain is so real.
I feel very seen with your comment. Same boat. Rough to row :/
I'm experiencing the same thing it's bad. I'm on 3 different painkillers none of them work. Will try these stretches. I hope you have a speedy recovery!
Me too. I'm so sorry for anyone going thru this, the physical and mental pain are indescribable. Take Care All ❤
Pi can understand you so much, because I am experiencing the same symptoms.🌹
i am so sorry for your painful experience, i have the same symptons like yours. Just wonder how you feel now and if anything has made improvement?
Thank you
Thank you Will I've been experiencing pain for about 8 weeks from Sciatica problems,I want to let you know ever since I have been doing your exscersises my pain has diminished by 85 percent, I'm so relieved.Thank you again Sir.God Bless you.🙏
Wonderful! Thanks so much for sharing!
🙏thank you so much
@@HT-Physiodear sir pls help me, iam in deep pain.. i hv been suffering from lymbor spondylosis for about 7 to 8 months. I did several check up but not getting cure... Pls suggest me something sir .
85 seems like a very precise estimation !
Sir like in acute case there is too much pain in lower back
So we have to do these exercises when pain reduces in 4,5 days or when pain completely diminished???
Fabulous! Rear-ended by a speeding cellphone operating driver who in so crashing created bulges and herniations both cervically and Lumbar. I have added your expert guidance to my daily routine for improved movement and reduced discomfort, thank you very much!
I'm so sorry to hear about your crash! I hope my videos can continue to offer you some relief throughout your recovery!
@@HT-Physiomy lower back is killing me affecting my legs I did an MRI 4months ago this was what was found. "Postero-central bulge of L3-4&L4-5 discs indenting the thecal sac with features of muscle spams" please explain to me like a baby coz I really want to get better and lose weight
Hey Sir I Ran Across your video from google I was crying At work From my pain In my back so I googled Back pain or something and your Video popped up I went home Did everything you said Just as you said it and I want to tell you before I go to sleep Tonight, Sir I Think you just saved my Life I thought I was gonna have to Wuit my job Because of the pain so so excruciating But God led Me to you I Pray that Everything you Want in life comes To you.
Me and My Wife Thank you from The bottom of our hearts Thank you Dr.
I really like these five exercises for L5-S1 disk bulge. I developed this condition back in 2015 with severe symptoms on the outside of my left leg. My prescribed PT exercises definitely helped me to recover after around two or three months. I have kept doing these exercises pretty regularly in these nine years. None of those are contained in your five exercises given here, but I think your exercises make a lot of sense. I will do them and also try to get my mother who is mostly in a wheelchair to try modified versions of them. I will get your book next month.
Any improvement?
The first time I used cobra in 2019 it was a godsend. Helped a lot. Now 2023 cobra flares up my sciatica like mad so I avoid 🤷♂️ and you never know for sure because the flare ups arrive 6-24h later.
Hi Will. I’m an 18 year old powerlifter who herniated his disc on deadlifts. This helped me a lot. God bless you
Thank you Will for sharing
I've actually learned more about my condition from you than I did for my regular doctor, my spine surgeon or the pain center they sent me to for shots
those shots are bs man i just got one
Thank you really! The exercises are clear to understand!
I am a retired Registered Nurse and I am impressed with your videos and info.
😅😅❤❤
Thank you . Your explanation and these mild exercises are helpful.
You are an excellent communicator! Ty for the video.
thanks doc.you explained it well.i'm so grateful i came across your vlog.god bless!
Thank you Will I’ve had this pain for 8-10 weeks now so I am grateful to see this.
Your instructions are helpful. Thank you .
Thank you soooo much for this help!
My back was terribly sore and it was just like this. I kept walking each day until after a week I felt a small movement in my back, it turns out that it was the disc moved back into place!
I still plan to walk each day as well as your amazing exercises!
Thank you soo much!
Thanks young man you're truly a blessing 🙏🙏🎉❤
This was excellent
Thanks a lot Doc 🙏 You are so kind.
So well explained & demonstated! Thank you ,
Great video!
Thank you very much for the demo. It's a great help for us suffering the Siatica.
Thanks for the video a great way to explain everything
FANTASTIC help!!!! Thank you!!
👏🏾👏🏾👏🏾Great post. While watching the video I did the exercises as you demonstrated them and I immediately felt some relief. I appreciate your time and information🙌🏾👍🏾
HT Physiotherapist explains so clear Thanks for showing us exercises 😘
Thank you! This video helped me tremendously and subsequently helped my wife as well.
Thankyou so much Will. You have helped me to understand what I am doing right and wrong for my sciatica pain.
Thank you so much Sir. I cant wait to try all your suggestions!
Thank you very much, I have been in pain for 2 years and now feel much better after been doing your exercises.
Thank you, this video was very helpful.
Very worthy exercises.Gave me huge benefit and improved my quality of life.
I have a recurring bulging disc. Yesterday it happened again. I found these exercises and tried them. Just wonderful !
Thank you for the excellent information!
How are you getting on? I also have multiple herniation of the same disc. Have you found a resolution at all?
Awesome video. Thank you!
謝謝 Will, I love what you explained and share about disc L5 & S1, appreciate it very much.
Your video is very helpful and effective in getting the positive results. Thank You and God bless you
Thanks for exercises.Good Luck!
Thank you so much Doc Will, very helpful information
Beautiful Explanation….. excruciating pain!
Thank you Will ❤Your Explanations are so very Simple snd easily Understood For ALL 👏👏👏👏👏
Oh my god. Thank you so much for all your detailed informative videos and your patience in explaining the intent of each exercise. They have instantly alleviated pain that i have been having for years and years. It wasn't until i got my Ctscan and it mentioned disc bulge at L5 S1 that i decided to search it on youtube. I also realized that that i was doing exerisces to both sides instead of for the side that was in pain. I am sure you have saved many who have suffered. Thank you once again.
Brilliant explanations! Thank you for these videos - they are immensely helpful.
Many Thanks, Excellent help here for my Sciatica..I have had a hellish 2 weeks, this has given me relief
Great One Will, Many Thanks ❤
Its good to see 'different' stretching exercises were I'm not feeling pain. I will continue to do these & hopefully this will improve my nerve pain. . Thank you for your help 😀
Thank you best video yet on theses issues
Brilliant videos, thank you. I’m buying your book !
Thank you!!!!
One of the best vid until now.
Thanks for it.
So pleased it was helpful!
Thanks a lot … will surely try these exercises and get back to u on this page 👍
Wow..these are the best explanation and advice ever .I have been serching the web à lot ,nothing works even made my condition worst .Thank you made my lire à lot happier !!!
WOW....this really work Will ,,,,,MERCI!!!
May God bless you for these videos- from India
I have just had mri and have bulging discs x 2 been refered to a spinal consultant but will start these exercises. Many thanks.
Very helpful for me...Thank you very much.
Thank you!!!!!! I will try this since I have this exact problem from my recent MRI. I’m in such pain and need help
This is magical, subscribed for life.
Thank you so much Dr. Will, this 5 exercises are a lot of help, keep it up, God bless you more, stay safe.
Thank you, Will! I have this and I got it to recede with McKenzie extension exercises.
But after Covid it came back. Now I see your RUclips…hallelujah!!
I've recently sorted out that my sciatica is from a super inflamed and herniated disc and your advice is really easy to follow to help get myself off the pain train. Thanks!
Great video. Thanks. Have you got any videos on strengthening the back to prevent these types of injuries
Appreciated nice video and I will try iam suffering more than months this pain
Thank you very much for the clear and detailed description and explanation
More than happy to help!
Thank you. Very helpful
Hi from Dare-salaam Tanzania 🇹🇿
so I just got my mri results today from the seifee hospital here in my city and I have L5 S1 bulging disc that also sometimes triggers the sciatic nerve pain (left side) which I used to ignore with having ibuprofen for a few days and done with it now last Friday my back acted up again and was excruciatingly painful 🥹 so I had to rush to the orthopedic doc here .
I have been asked by my doctor not to do anything for 5-7 days for now and look up on the internet for bulging disc exercises.
And searching online your video showed up I shall definitely try these five exercises which look decent and seem very much meant for me, your video is saved and I shall try these 5 exercises in a few days …
May god bless you ♥️
Hoping it will help my permanent Back ache …
Did you try them? And how has it helped?
Thank you so much. Very useful
I started doing your exercises and the last one where you press on the nerve near the knee bone is excellent. Until now I had shooting sciatica pain down my leg and could not sleep well, but last nite there was none! So I slept better. Really appreciate!! Quite a dramatic improvement.
I tried the 5th exercise you suggested, it really worked for me, I have been having pain and numbness in my leg for 8 painful days. Thank you ever so much.
really well explained and clearly knowledgeable - thank you for sharing your wisdom!
So pleased it was helpful - I'm grateful I'm able to share my work!
My sciatic pain started after TKR so have had terrible pain in knee and butt down leg to foot, had a epidural so I'm going to try these exercises thanks, probably can't do the last exercise.
In regard to your advice not to do stretches for the hamstring muscles when you have bulging discs, that is contrary to the exercise recommendations my physical therapist gave to me during therapy at the clinic and for me to do at home. I did hamstring exercises at the beginning and I continued to do them. I don't recall suffering pain or experiencing a serious delay in recovery by me doing those hamstring stretches. The versions which workef for me were/are lying on the floor and bring the leg up with the aid of a strap, and the other is to stand up and stretch the leg over a high surface, not a low surface like a chair. Or, to sit on the floor, stretch the leg outward on the floor and bend the torso and head toward the stretched leg.
I've subscribed. I like this British accent, one can not hear it very frequently. I'm starting with the exercises. Thank you.
I have an S-1. I do the Cobra several times (3-5) a day. it has helped a lot. I also do the side lean/curl. This helps tremendously too. I about my have my S-1 healed; but it has taken 3 years of self-paced, individualized, stretches and exercises.
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Now-a-days, I can do 40 push-ups, 30 squats, and 10K walking steps without stopping for S-1 aches and pains. I have noticed that my entire core, arms and legs are a lot stronger. I do things that I would not dare attempt, even a year go. I don't do the nerve "flossing." Flossing turned out to be a waste of time for me and my S-1.
Thank you! You helped me so much with the pain and the healing process
Hi Tom, can you please help me, I have bulging disc between L4-L5 and L5-S1 near to one year. My physiotherapy can not help me, l don’t know what exercises should l do. Can you tell me which exercise is good and help you to heal please 😢
@@user-Queen94 Hi Queen. I probably could help you, but each of the things that I do (about six exercises and procedures is designed especially for me, by me.
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All I can tell you is to decide to treat your body like you are the physician.
-
Pick an exercise, like the Cobra. Then ask:
- 1) Does this make the pain less, the same or worse? Give it five days of effort.
- 2) If the pain is the same or better, ask..
How can I make this exercise even better?
- For example Cobra Stretch
I get the best results by leaning backwards over my kitchen countertop and leaning my head backwards. My legs straight down and my hips braced against the countertop.
- That is how I do the Cobra. I doubt if 1 in a 10,000 sufferers have discovered and use this method.
_______
I did this same process for other stretches and exercises for my bulging disc. Over time, I found six (6) that really helped me heal.
-
I believe that each person must find their own way. Doctors, and RUclips, can point the general direction, but every human is different.
The specific way for healing is up to you.
_
Thanks will God bless you 🙏 for sharing your professional brilliant knowledge of physio exercises for healthy muscles bones ,,since I have been watching your presentions i started doing the exercises for muscles strength healthy bones, I can feel a big difference improvements of my body, muscles, legs again thanks for educating the public watching your wealth of knowledge information, Lucy from Australia 😊
The massaging the hips has helped a great deal x
Thank You Will.
Thank you for your detail explanation and benefits about each exercise .
More than happy to help!
Thank you so much Will. I've been visiting doctors and physiotherapists on a regular basis but I'm glad that I found you here. Nobody has explained these things better than you until now.
I will share my experience once I start with the exercises today. Also, could you please let me know if we can try adding some light medication for the pain along these exercises. My doctor had suggested tramadol and another one but it actually affected my liver health. The GGT level spiked to 180 after consuming the medicines. Would love to have your take on this.
Again, many thanks.
Really pro physio and very educating
Superb guidance given doctor..
My lower back hurts when I do long walks,on the next day.please guide what shall i do to cure it.i feel cycling better than walking..why so?
Thank you for this video. Liked and Subscribed.
Very informative video.
Omg thank you, these exercises gave me some relief 😍
So pleased my video could offer you help!
I was diagnosed with S1 & L5 bulging disks. I started out with pain but then it switched to intense spasms (so bad that only opioids would stop them. I did however find a natural pain remedy that does the same thing but without the side effects of synthetic medication). A few years ago I ruptured a bakers cyst behind my left knee and have since believed that the spasms were somehow related to my knee issue (which I had drained but continues to come back occasionally).
After seeing the last exercise I may have found a confirmation to this. I’ll be doing these 5 exercises and hope that this will bring some relief.
I have an MRI scheduled and will see the spine surgeon, but he doesn’t seem to think it’s a nerve being compressed in my spine.
It would be amazing if I found out the spasms are caused more from pressure on the nerve behind my knee rather than somewhere in my spine…I wouldn’t need surgery! And, if I can control the fluid build up behind the knee with exercise, then maybe I can be rid of the spasms altogether!
This would be a miracle and an answer to my prayer for healing.
Sometimes we want miracles and they simply come when we care for our own amazing bodies.
I am still reading your message but noticed it is 4hours ago new so will reply i am in same boat from first bit a read,
complicated circumstances in mine due to mental health/ family didnt get treat properly on a bad stairs fall.landed on my spine. Family didnt believe in doctors etc.acident happened at 15year old about.
Worked in construction 19 to 29. As years went on.worse got. Night time mega struggle muscle spasms and nerve throbbing pulsating in lower limbs battle between 1am and 6am. Felt like invisible war with limbs. Roll on 9years later after endless pain got worse got relaxors .brain considered life hanging attempts.feel like biting rubber or wood.pains a mood changer.spasms wipe happyness of my face in seconds.
Floor ended up been best mate nearly. Fighting. signals. A dread waiting rooms incase calves kick off spasming or pulsating and ppl witnessing knowing wtfs going on with him.
Feels hard stop once it starts hopping leg to leg. Am on muscle relaxors and amatripline to try stop signals. A just had mri and l5 s1 buldge and tear in disc confirmed.
I also have rare condition more walk noticed at 17 cronic exertional compartment syndrome
Both legs. I dont know if muscles are compressing and causing spasms or other. I am also in same boat wondering why i am muscle spasming all time.
Only other thing happened to me a crashed against steel boards playing 5 side football.and both legs went pins needles and took good while to come back. A vascular said to me lift legs up sat where does it hurt.and it was lower pelvis spine.
Im also getting pelvis ache probally linked surely
Awesome. THANK YOU.
I'm gonna start doing these been in pain for about 2-3weeks now and walking standing trigger my sciatica to burn i didn't know how else to work out.
Laying down helps but when i get up its painful to sit up right same with sitting.
Ty i will try this ❤
Nicely explained
Really useful thank you
Thanks man, I appreciate you.
Thank you 🙏 God bless you.
Happy to help!
Important point I am glad you brought up.. it isn't a perfect science, treating the individual. My PT was 'extension, Extension, EXTENSION'.. which, by the book is probably correct. Every time I would feel ok while in static extension but worsened soon after. I am really glad you say to defer to those who have inspected you as an individual rather than just 'take my advice'
The lifting up the imaginary tail gave an immense sense of relief after weeks of stiff waist ❤
Thank you so much 🙏❤️
You're very welcome!
My Physio Doctor advised these exercises and it has helped. Thanks for sharing and explaining every bit in detail. Stay Blessed!
So now there is no pain even when you bend ....? Plz guide me i m also suffering disc bulge
I have had pain for about 1 yr getting worse. Thank you for this helpful video
I hope it can offer you some relief!