Workout routine for L4 L5 / L5 S1 Disc bulges and Sciatica Pain (Beginner)
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- Опубликовано: 20 июл 2024
- In this routine I share with you a 20 minutes of workout routine for L4 L5 / L5 S1 Disc bulges and Sciatica Pain. In this routine I share with you a warm up to start and a cool down to finish your workout.
If you suffering from L4 L5 / L5 S1 Disc bulges and Sciatica Pain this workout routine can help you to stay active without aggravating your pain and discomfort. You can follow this routine 2 to 3 times a week and this workout can help you to progress your routine.
Cat Camel:
Get onto your hands and knees, with your knees spaced hip-width apart and your hands directly beneath your shoulders. Tighten your abdominal muscles and arch your spine upward toward the ceiling. Hold the position for at least 10 seconds, then slowly relax your back. Allow your stomach to fall toward the floor, bring your shoulders together and stretch your back downwards into a swayback position. If you suffering from L4 L5 / L5 S1 Disc bulges and Sciatica Pain this workout routine can help you to stay active without aggravating your pain and discomfort.
Hip Hing
Get into Kneeling position, knee shoulder with apart. Engage your core and use one hand in your lower back and one hand in-front of your abdominal. Without curving your back, lean forward and push your hip back like you're going to sit on your hip. Maintain your core engaged and back to the starting position.Progress it to standing when you feel comfortable. If you suffering from L4 L5 / L5 S1 Disc bulges and Sciatica Pain this workout routine can help you to stay active without aggravating your pain and discomfort.
Mini situps
It's a gentle sit up and helps you to activate your core muscles.
Avoid uplifting your shoulders and focus on the abdominal muscles. Try this exercise for 3 sets of 8 to 10 repetitions each side. For optimum results you may try this routine at least 1 to 2 times a day. If you suffering from L4 L5 / L5 S1 Disc bulges and Sciatica Pain this workout routine can help you to stay active without aggravating your pain and discomfort.
McKenzie exercises, back extension
McKenzie exercises for low back pain are beneficial treatment for increasing flexibility of spine and improving the pain with better results in pain relief. McKenzie exercises are successful method for decreasing and centralising the pain and increasing spinal movements in patients with low back pain. If you suffering from L4 L5 / L5 S1 Disc bulges and Sciatica Pain this workout routine can help you to stay active without aggravating your pain and discomfort.
Stand double shoulder apart. Hip hing and try to get to a partial squat position.
Stay close to the wall just for safety and use the wall as balance if you need it. Breath normally through out your movement, and sit on your hip and repeat the movement. If you suffering from L4 L5 / L5 S1 Disc bulges and Sciatica Pain this workout routine can help you to stay active without aggravating your pain and discomfort.
Hamstring stretches and nerve mobilization
Hamstring stretches and nerve mobilization are effective interventions for patients with lower back pain, and nerve mobilization is superior to hamstring stretching in alleviating lower back pain of patients. Therefore, both hamstring stretching and nerve mobilization can be usefully applied for the therapy of patients with lower back pain. If you suffering from L4 L5 / L5 S1 Disc bulges and Sciatica Pain this workout routine can help you to stay active without aggravating your pain and discomfort.
Kneeling Thoracic Mobility
Get into a quadruped position with the knees under the hips and the hands under the shoulders. Place one hand on the upper back or back of the neck. Do not pull down or put pressure into neck with hand. Begin to rotate leading with the eyes, head and shoulder as far as possible. Then reverse the motion leading with the eyes, head and shoulder rotating upwards as far as possible. If you suffering from L4 L5 / L5 S1 Disc bulges and Sciatica Pain this workout routine can help you to stay active without aggravating your pain and discomfort.
Kneeling Kick Back
Get into all fours, with a straight spine, and contract your core muscles.Extend your right leg back and up until your thigh is parallel with the ground. Contract your glute at the top of the move and hold for a beat.Return to your starting position without touching your knee to the ground and repeat. If you suffering from L4 L5 / L5 S1 Disc bulges and Sciatica Pain this workout routine can help you to stay active without aggravating your pain and discomfort.
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*MEDICAL DISCLAIMER*
USE OF THIS VIDEO'S CONTENT IS AT YOUR OWN RISK.
#sciaticatretament #L5S1 #l4l5 #sciaticatretament #sciaticapainrelief #sciatica #backpain #Soreback 
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⭐⭐⭐⭐ Find My Video helpfull? ⭐⭐⭐⭐ Support my channel with 🔴 $ THANKS BUTTON 🔴 Bob 🙏
After doing squats my hip joint on the left side is hurting
Hey is this need to done every day
@@slbeastrider8191 i do it everyday I have recovered a lot from these exercises
Thank you Bob, I did this routine daily once for 3 weeks and my pain is almost gone mate. You are a legend 🙏🙏
Dude….your video literally made my pain disappear in two exercises . I will take your advice and keep doing it
🙏💪 keep up the good work 💪
Which two exercises please?
How are you now
@@mohammedelkarashily3258probably a bot or friend of this guy
How are you now?? hope you're doing well ❤️🩹
This is a great help for me, I have been fighting with the lumbar Disc Bulges and never managed to have a workout. Your information and workout bringing a lots of hope and I'm feeling great after doing this routine. Keep up the good work, You have a New subscriber.
Great video Bob, definitely useful. Appreciate your work
My guy. You're truly the best. So grateful that my sciatica, s1 radiculpathy to my toes has you to deal with. Love the progression.
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Thank You again Bob!!!! You help me a lot with you exercises. Blessings!
Glad to hear that Juan, keep doing what you doing!? 👋❤️💪 Bobb
Fair play, this is really handy. I've struggled to find a routine to follow with my back. Will give it a go and let you know. Thanks a mil
Glad to hear that ✌💪🏻
This is the best video regarding sciatica that gave me hope and made me understand all the process for recovery. Very detailed and explicit. Thank you
Thank you 👋❤️
Managed to do the workout and loving it. Haven't feel like this for a long time. Thanks for sharing this, specially in middle of lockdown. God bless
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Holistic routine for chronic lower back pain people... thank you Sir
All the preventive exercises were excellent as usual. Thanks Dr.
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😍😍thank you bob for helping us move pain free🙏🏼🙏🏼
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sir bob you are great i have turned everywhere but the best advice is yours and i appreciate it and i have seen result thank you very much.respect
Mulțumesc mult pentru eserciti domnul doctor!!
Maria I’m gonna use the google translate and get back to you 👍💪
Great video Bob. Thank you. I am beginning this workout from today. Look fwd to advancing.
Glad to hear that 👍💪
You're one off the best. Great session. It helps a lot. Iam thankful
Glad to hear that 🙌❤ Keep up the good work. Bob
Appreciate your time and energy to cure all viewers
Whilst appreciating your effort we are so grateful for your help
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Thank you Bob, I really find the online consultation helpfull and my back has been 80% better after 6 weeks of your rehab plan. I'm looking forward to progress little bit more and be able to train in the gym again. Thanks again. 🙏
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How are you now hope you're doing well ❤️🩹
This routine great Bob, feeling great after trying it once. Appreciate your help. K
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Thank you Bob!!!!! Blessings!
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I feel great with ur videos sir. I have been having this disc prolapse and spondylosis for years but I believe I will be okay with your videos.
Thanks Bob!! I’m sharing it with my people 😍 ti jana qorban va damet garm!
🙏❤ thanks a million my brother ✌ Mokhlesam
Thank you so much, I feeling better after your exercises.
You're so welcome! 😄❤️💪
Wow, thank you so much for this video. It has really helped me
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Tanks for this video guys u make me fill better now and pray to get my hearling back as l was Before remind bless.
🖐❤ Glad to hear that. All the best. Bob
Great movements, these exercises took my pressure right after I'm done with them. Thank you
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thank you, for everything ! I can't not say enough
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Excelling video, thank you!
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Amazing video and very helpful thx a lot
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Thank you very much for this video
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this is great, I am suffering sciatica for over a year, thanks for the tips and exercise
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How are you feeling
Thank God for u bro. Iam dealing with bad disk bulge this helped me 👍🌹💪
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Amazing😍😍👏👏 Well done!!!
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Amazing tips and movements
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⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the 🔴 SUBSCRIBE 🔴 button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can! Bob
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Can I do this with pirifomis
Thanks so much . Injuring my back really effects my life and I am only 26. Some days I cant play with my daughter or do basic things. But directly after some exercises my back gets relief of some horrible pressure. I can pick up my baby a lot more often and live more normally with less pain. I cant wait to have a little strength and be able to do more. Thanks for making these videos and making them so easy to follow along 🥺🥺 wish I knew about your channel years ago!
I'm so glad to hear that 🙏💕 you definitely on the right track & keep doing what you doing 💪🏻🙌 thanks again for the kind words 🙌❤ Bob
@@bobthephysio you're welcome 😊 does being underweight effect pain ?
@@LaPrincesse0820 not really, but in some cases due to the weight loss you lose muscle mass which effects your strenght !! And in some cases it creates chronic fatigue and lack of energy. In addition, you won't have much muscle endurance, and our back or let say our posterior chain muscles (upper back & lower back) are mostly slow twitch muscle which needs endurance strenght, and due to the lack of strenght u may compensate and aggravate your pain. I hope that make sense. Bob
tanx bob for this useful info 👍😘😘💪💪
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Thankyou so much Bob ♥️
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Very useful video 🙏 thanks
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Thank you very much,very helpfull.
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Thank you for all the suggestions. Great workouts💪🏽🙏🏽❤️ 7:04
Glad you like them Martha, keep up the good work 💪🙏❤️
Tysm doc I'll try to follow this routine n update u health status sooner or later
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Thank you so much for this
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Thanks bob.. helped alot
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Thank you god bless you 🙏
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Hi BOB…… Thank You for all ure video and most Of all Thank You for no adds Video 🙏, am suffering from Spinal Spondolosis L1-L5…. L3-L5 is The more worse Of all… injured my back when am 17years Old and never bother about it till last year and i am 36 years Old now.
Will try all ure Videos tomorrow…Thanks again and God Bless 🙏
I would be happy to help you, Are you doing any rehab program or exercises at the moment ? Let me know how you getting on 🙌💕
Dude you are amazing thanks
Happy to help 🙌💪
Bob I'm following this routine for the last 2 weeks and honestly feeling great, my back pain is gone. I feel stronger with my core and I think that makes a difference. Thank you for you all help. Kevin from Northern Ireland
Glad to hear that man 🙌💪🏻 keep up the good work and all the best. Bob
Мне YuTub переводит выпуклость позвонков. Это смещение?
@@user-nd9ne7bx3s .
How are you now hope you're doing well ❤️🩹
Great job,,,sir,,keep it up...
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Awesome 👍
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Thank you bob
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Im working as a nurse before i am waching ur vedio im tensed about my ivdp now i got confidence to reduce my pain instantly.
Glad to hear that 💪😀
Thank you very much. I try to do those exerciser the most my problem it is I can’t bend to front I try sometimes I’m feeling that pain I stop do you have exerciser be able to bend the front have a good day and thank you so much. God bless you, sir Bob.🤲
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Thanks you, love from Indonesia❤️
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Thank you!
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Thanks for sharing
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Good man god bless Bob
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Your video gave me hope that I will be back to normal !
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Thank you so much, in January I was told that I needed surgery for 3 bulging discs and Sciatica.
After following your exercises every day, I am now pain free.
Thanks again Rory
Rory that’s a great news man 💪👍 keep up the good work 👋 Bob
I hope I also be free of pain.
Hi how u doing now?
@@Hey-come-and-learn doing great
@@roryparker3249 ap pain free ho ab??
👌 video my father suffering from 3 months thanks for video it will help my father a lot sir
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Very helpfulll for sciatica 🙏🙏
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Thanks 🙏
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Thanks bob. Really appreciated. Please make weight training workout routine with dumbbells or barbells for lumbar disc injury
This is the begginer routine and in the next 2 videos I will show u how to add weight etc in to your routine. ✌💪🏻
@@bobthephysio That would be awesome
@@daniyaljaral6774 ✌💪🏻
I also have a herniated disc with nerve pain in leg and foot. Many people don't realize the benefits of simply walking. Walking is great exercise.
Many thanks from me and my back :)
Welcome! :)
great channel ❤
Glad you enjoy it!
I have a disc herniation at L5-S1 and I do core exercises routinely. I will try to add some of these to my list.
Glad to know how you getting on after trying this routine 🙌 Bob
Hello Believer, any improvemt? share your experiance please
Thank you for the help Bob, I found the online consultation and your exercises really helping me with my back. Thanks again
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@@bobthephysiohi bob, how can I get an online appointment I am in dubai, kindly let me know
@@satyakoppula5250 Hi Satya, you can use the link below and book your appointment. Bob
booking.setmore.com/scheduleappointment/24161d99-d14a-4e52-aa37-336c6d4d4150
great video
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Hi Bob! Thank you so much for your amazing videos 🌟
How often do you recommend doing these exercises?
Best regards,
Mark
Hi Mark, thank you for the kind msg. You can try these exercises initially 3 times a weeks and see how your body respond & based on that gradually build up 👍
Very use full
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Love the routine Bob, your my man. Keep it up :)
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I cant wait to watch this! L5-S1 bulge for me. I cant do any abduction or addiction. It flares me up like crazy. I know the Crux of the issue is psoas, illac, and glute med. Anterior pelvic tilt, as well. Looking forward to watching.
Bob its very helpfull for my problem
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Best exercise
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I cannot thank you enough for this new video. I am keeping up with all the exercises that you recommend and so far I must say I moving a bit better than before ( I couldn’t walk for more than 4 minutes before now I can walk for 10mins) I suffer from excruciating back pain traveling to my right calf. Very grateful for all your advice.look forward for the next video.😊
Forgot to mention.. I am subscribed to your channel.
Thanks for the kind feedback & so glad to see your progress 🙏❤ keep up the good work and let me know if you have any questions. Bob
Message from Kerala, thanking for your all videos. Effectively works for me. Thank u a lottttt🥰😍. Hope u will do reply to me. Thanking you again.
I have the same problem for 3 years now I can't even walk for 5 minutes my toes I can't feel them how long this happened to you?
@@gennaboss3837 i suffer from spinal stenosis affecting my L/4, L/5. I kept with the exercises but some days it’s difficult. Im still thinking about surgery . I also get numbness sometimes traveling to my toes as well. Keep up with your recommended exercises . All the very best.🙏
Excellent tips, feeling great after the routine and my back feels stronger. Thank you
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Muito bom! Deus te abençoe
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Im having bulge disc sacroilitis and tarlov cyst,i will try this excercise i hope for trying this i may be heal thank you doc.bob
Please give it a try and let me know if you have any questions. Bob
Just stumbled across this looks. Looks comprehensive and detailed! Which exercises are vest for c5/s1 relief?
Thanks for the video, I’ve recently had bulge disc and my toes are weak, will this exercise help recover my toe strength?
I had sepsis in Nov 2022, and it has eaten my left hip and i lost the sight of my left eye. Saying that I also had sciatica. My back diagnose is Osteomyelitis L5S1. I am doing physio for my hip while awaiting surgery in July/2023. I want to do physio to ensure my spine is ready to be its best, when this is all done. Chair physio is the best for me, as I'm also needing shoulder therapy. I have osteoarthritis. I am 70, and I am not as unwell as this sounds. One minute I was golfing and dancing..and now this. Need spine physio ideas. Thanks, Barb
I believe u can recover if you having a plan to follow !? Are you following anything particular ? Bob
I'm still feeling better! With your exercises.I was thinking to make appointment for my bulges discs , I got a MRI in March 2022, but I don't know if you are available, I live in Oregon USA. Thanks 🙏
Hi Juan, I’m glad to hear that. I would be happy to help. I do online consultation all around the world 🌎 as a matter of fact I do have an online consultation later today with my patient in USA 🇺🇸 you can use the link below and book your online consultation.
booking.setmore.com/scheduleappointment/24161d99-d14a-4e52-aa37-336c6d4d4150
Please send me your MRI report to rehab@dublinsportsinjuryclinic.com
Great routines, they really help. What are your thoughts on SCS (Spinal Cord Stimulators) implant devices e.g. Abbott?
Ron. I’ve never had a patient who use them. I would be interested to know what was your experience 👍
Hi bob, I hope that you are doing well, Your tutorials helped a lot, i am suffering from a bulging disc and last year i suffered from scietica, and doctor just gave me medicine and my situation got worse, then suddenly it disappeared.
Anyways I wanna say that some of those movement are very bad for bulging disc such as the leg up stretch, when i stopped doing it i felt so much relief,
Please correct me if I am wrong. And if you can please share a routine for a bulging disc, or general routine explaining which good for each disc case..
I watched many other chiropractors, most of them just talk none sense while you are very different. I wish you all luck, and i hope that your tutorials reach everyone
Thank you so much.
I wish you the best.
Hi there, thank you for the kind feedback and I would be happy to help you. If I be honest all of the exercises that I have shared with you in this video are suitable if you suffering from disc bulges or sciatica pain. However, you may find some movement aggravate your pain and discomfort but that does not mean it will make any harm !! Your body and your back is sensitive to these movements but you can try the rest of the movements and try that exercise in few weeks time. I would like to know if you are looking to get pin relief out of your rehab exercises or you would like to do a training routine ? Bob
@@bobthephysio Hello again,
Thanks a lot for you reply,
I am looking for a treatment for disc bulge and neural foraminal stenosis,
I am just 24 y.o suffering from both at the right side (Mild) , it seems that i got the bulging disc a while ago, while the neural foraminal stenosis years ago.
(4 years ago the MRI showed only foraminal stenosis disease, last month MRi showed Mild bulging and stenosis disease). And the doctor said to me that it will never recover 😔.
Most of my work obligated me to sit since I am a programmer, and even if i sit for 20 minutes the pain start directly while i sit correctly. I hope that you make tutorial help us with this.
I visited a lot of doctors and they keep giving me medicine, I am tired of medicine. I watched your tutorial where you talked about if the bulging disc recover. So I following your routine to recover, if there is some tutorial to help me recover please share the link with me.
And please make a video explaining if the neural foraminal stenosis may heal or not
I am sorry if I talked a lot, I wish you the best. I really wish that I am near your clinic so I can visit for treatment
Thanks a lot again
Hadi
Doc, Please make a video on Diet for Disc Bulges ! 🙏🙏
100% ✌💪🏻
I like, is nice.
Can you make a video on proper diet and supplements during a sciatica flare up and how proper hydration and nutrients are essential on top of working out to a healthy recovery
I would be happy to help. Definitely on the list 👍💪🏻
I feel great with your video
I’m suffering L4& L5 belge disc
Even though I practice daily, I have pain in my back and knees. Some doctors say that the hamstring stretching causes the destruction of the sciatic nerve. Is it right or not
I don’t know what should I do
Plz
Thank you for the great video. I will definately try it from today. I had left hand side low back pain in the morning and then later that day, pain transferred to left leg. I have had sciatica pain in my buttock, thigh and upto my knee since then however i have no low back pain.
My question is, is it normal not to have no low back pain even though my sciatica could be to do with the disc bulge? Thanks in advance.
(I went to my doctor who said it was sciatica and it could be a tear in my lower back. I been given some exercises to do but your video seems much more helpful). I have had the pain since start of march and it has improved slightly but the dull ache in the side of the knee and back of thigh is still there but there is no pain in my lower back apart from the first day when i experienced the sharp pain down my left leg.
if I be honest with you, pain in lower body and back Is very normal. it might not linked to your sciatica and movement is the medicine. I have another video that shows couple of exercise that could be helpful for you. Give it a try and let me know if you have any questions. Bob
ruclips.net/video/2f4fM8KP7FY/видео.html
Great Excercise, I did all of them. I can feel the difference from one session. I need your advice, I have l4-5 disc bulge pressing on nerve number 5 causing tingling and numbness in my right foot. I am planning to do these exercises regulary, but how often should I repeat them per week? Are there any actvities besides this video I can do as well? Thanks in advance.
Please check my progression routine 👍
Your video is very fruitful. Since I'm having chronic sciatica pain on left leg very severely and not getting releaf rather increased, can't even walk roperly what should I do now
Are you doing any exercises at the moment!? Bob
Thanks for great Sujetion. Sir I am suffering from L4L5. S1 Disc bulge from one year. I am doing your exercise. In morning I have back pain. In morning before doing exercise is it necessary worm up or walking. What is the best time for exercise
Vežbaću . Hvala👏
I've had problems and sciatica from L4 and L4 herniation, also C4, C5 for 7 months, now, even after physiotherapy so ..🤷♂ I don't know! It has gotten better at times, but the more now it's back again with tingling and numbness and weakness.
Nick, I’ll be happy to help and give you a customised plan to follow. I need to know more about you & get you back in action. Let me know if you up for an online consultation 👍💪 Bob
@@bobthephysio Thanks Bob! I will get in touch with you at some stage. Thanks. 🙂
Thanks a lot! I’m learning physical therapy, and I’ve found it really helpful.
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Thanks for this video doctor. I will try this and update the result for sure. I am a bit scared of trying anything new after I was diagnosed with disc bulge. Spent so much time on bed. Now trying to walk slowly everyday. I watched so many exercise videos. But really hoping this will work.
I would rate my pain 3 out of 10 now. Can I do this?
You can definitely try this routine, I have 3 separate routine, beginner, intermediate, and advanced. Find out what level suits you and get stated 👍💪 Bob
@@bobthephysio thank you so much.
HI ive been have been having severe lower back pain everyday, especially with my sitting job. I dont have any pain going down the legs. How often van i do this routine? Everyday? Multiple times?
Hip Stretches cool down: 20:58
I just want to know are the stretches at the end are those good I found stretching the hamstrings at all irritates my nerve I know sciatica will go away but damn it’s been 11 days of doing proper cat cow , planks, Superman , McKenzie tech , Bridges , isometric glute holds, side planks , hip abductors . But it’s been 1 month fully