8 Best Exercise For L4 L5 Disc Bulge Exercises COMPILATION VIDEO by Chiropractor in Vaughan

So let me show you these exercises. So hope you found that lesson on anatomy useful
and very, very basic lesson. Give you an understanding of the lower lumbar
spine anatomy, how it relates to your particular low back disc bulge condition. And if you happen to read your MRI results,
what the MRI results are telling you, basically you can relate to the anatomy. So let me show you what these exercises are
that could help give you relief for your associated pain associated with L4 L5 or L5 S1 disc bulge. And I’m going to use this bed over here, this
table here, and I’ll show you these exercises, OK, there’ll be four exercises you’re going
to learn. So pay attention and check them out. OK let’s get started. This exercise, number one for it’s called
Mad Cat or Angry Cat stretch or exercise. These are pelvic tilt coordination exercises. Arch your back to get a backwards pelvic tilt,
sag your belly to get a forward pelvic tilt. Arch your back to get a backwards pelvic tilt,
sag your belly to get a forward pelvic tilt. Do these rhythmically 10, 20, 30 times, very
effective in mobilizing the lower lumber joints, the lower lumbar discs, L4 L5, L5 S1. More mobility means more fluid being drawn
into the discs, more hydration into discs means more health and that the motion also
relieves pressure in these discs and also any tension associated with the disc injuries
or lower back inflammation and injury. Exercise number two of four. It’s a seated version of these pelvic tilts. Sit at the edge of your chair and you’re going
to jut your belly forward for a forward pelvic tilt, round your back for a backwards pelvic
tilt. Very rhythmic coordinated movements. Jut your belly forward for a forward pelvic
tilt and then round your back for a backward pelvic tilt. The seated version of these pelvic tilts a
little bit easier than the mad cat version. Always do these exercise within your pain
tolerance. Exercise number three of four. These are knee-to-chest stretches, helps relieve
muscular tension in the gluteal region, the buttocks, also the low back region, and also
relieves pressure and tension in the nerves that are associated with leg pain and sciatic
pain. So you pull your knees toward your body. Hold that for 10 seconds. Repeat it three times. Again, always do this within your tolerance,. Never stretch or do exercises that triggers
or aggravate pain. This is a single knee-to-chest stretch three
times on each leg and hold that for 10 seconds and then there’s an angled version, good stretch
for the gluteal region and also low back region. Very, very effective in relieving tension
in the lower back and also in the nerves that go into the legs. Exercise number four of four is an extension
McKenzie protocol exercise. Helps relieve pressure in the lumbar discs. You lie flat and you lift your body, your
chest off the ground. Keep your elbows flat, though. Do not lift your elbows up. This is the easier version. Helps relieve pressure by gapping up the spaces
between the vertebrae where the discs are. This is the more challenging version, more
advanced version. It’s an extension exercise helps relieve pressure
in the lower lumbar region. You extend your arms out to get a better,
bigger extension. Okay. Exercise number one is back extension standing. Take your hands, put them on your waist just
to support yourself and you’re going to stand back like this as far as you can without causing
aggravation in your back or any leg symptoms. And what that does is it opens up the space
where the discs are and relieve any pressure from any compression of this being squished
down in that flex position. So extend, hold for one to two seconds, repeat that to
five to ten times. Now, before I show you the next exercise,
the key thing with any exercises is never ever do them if they cause an aggravation
of back pain or leg symptoms. Only do exercises within your tolerance. Okay, exercise number two. Also in the standing position, it’s a pelvic
tilt exercises. And some of my other videos I showed this
exercise seated but can also be done standing. So again, you’re standing, I like to put my
hands on my pelvis over here and you are goint to arch your back, round your back, arch your
back, round your back. But looks like that. Arch your back, round your back, arch your
back, round your back. This is a complete pelvic rhythmic coordination
exercise. What it does is it helps to mobilize fluid
into the disc, bring more health and nutrients and vitality to that disc and also decrease
irritation and pressure with that mobilization. So it was a very, very effective exercise. It can be done seated. Check my videos to see the see the seated
pelvic exercise or it can be done standing. Just this again, so pelvic tilting, it’s all
pelvic motion. All right, let’s get right into this exercise. It’s called pelvic tilting. That’s pelvic tilting. If you’re at home, follow with me. If you’re sitting at your computer desk at
work, you can also all with me if you happen to be somewhere else, do it later on when
you get home. So the first thing you do is you grab a chair,
sit at the edge of your chair just like this. And the idea is to get your pelvis rocking
forward and backward just like this. And I’ll tell you what it does in a moment. But what you can do is you’re gonna tilt your
pelvis forward, like you’re jetting your stomach out, and then you tilt your pelvis backward
and you round your back out. So tilt your pelvis forward and tilted back
and try to go as far as you can. Now it looks easy, but for some people that
have back problems, this chord, the nation of pelvic tilting forward and backward is
a little delayed or not coordinated. So it takes some practice. It helps when you put your hands here on your
waist to kind of guide you along. The idea is to tilt your pelvis as far as
you can, backward and forward, backward and forward, just like that. Alright. Here we go. Let’s start with stretch number 1. This is called the knee to chest stretch. Bend one knee. Hold it with your hands towards your chest. Hold that for 10 seconds. Repeat 3 times. With all these stretches, you want to hold
it for 10 seconds and repeat it 3 times. Do the same to the opposite side. You get a nice stretch in the gluteal region
and in the muscles surrounding the sciatic nerve, which can trigger sciatic nerve pain
when inflamed or spasmed. Also a good stretch for the low back as well. A variation of this stretch is a double knee
to chest stretch. Take both hands, pull the knees towards your
stretch. Get a very good stretch in the lower back
region where the sciatic nerve originates from and also in the gluteal region where
the sciatic nerve is as well. Very, very good stretch to relieve back pain
and leg pain. Stretch number 2 is called an angled knee
to chest stretch just like here that you see. Take your knee, pull it towards your chest
just like before but you are going to angle it to the opposite shoulder, get a nice stretch
in that hip on the lateral side in the gluteal region where the sciatic nerve comes out. Very, very effective. Now if you have pain with any of these stretches,
you need to ease up a bit. Never stretch into any pain range. Stretch number 3 is very, very effective for
sciatic nerve. It’s called the piriformis muscle stretch. Take one leg, put it in a figure four position. Pull your hands through your thighs. Pull the thighs to you as you’re stretching
the opposite side of where your hands are—a great stretch for the piriformis muscle, which
is a trigger for sciatic nerve when in spasm.

38 Replies to “8 Best Exercise For L4 L5 Disc Bulge Exercises COMPILATION VIDEO by Chiropractor in Vaughan”

  1. I have l4 l5 disc buldg can i do push up and reach up exercises ? and I am running normaly with normal steps 5 day in week can i continue it?

  2. I found doing pull ups actually helped reduce pain & numbness
    Gotta be so cautious with how you move after that type of injury, & even though I do, I've still screwed myself up -& it's quite depressing as this has removed me from participating in many things in life

  3. My MRI says I have a mild modic endplate degenerative that is present, greatest at L5 S1 . 2 mm if grade 1 anteroilisteses of L4 on L5 noted. A diffuse fatty marrow replacement noted. It says this but I came in because the side of my right leg was going numb. My doctor suggested a injection in my back as a remedy. What do you think

  4. Hello Doctor, I have hernia between my L3-4, L4-5 and L5-S1 vertebrates. Are these exercises applicable for all of them or do I need to add something else for L3-4 and L5-S1? Thanks in advance 🙂

  5. I've just tried them. Some of these exercises have diminished the pain (especially the knee to the chest), some somewhat aggravated. It seems to depend on the location and direction of the bulge. I've left a message. See you soon, Dr. Walter.

  6. I'm getting a dull burning sensation in between left shoulder blade and spine. Whilst washing the large pots and pans, I had also found that I was getting a slight sharp pain in the front chest ribs near to heart. Do you wrecken I have cancer, as all the GPs I've seen, dont, they think it's just a simple case of Gerd or worst case dysphagia (having them since 2011). Any help would be greatly appreciated!

  7. sir my mother has k5 disc bkuge as per doctor said to me. my mother has very intensive on on whole left leg he can not even stand from last 2 week i need your help sir local doctor said for medicine treatment and if the problem not solved they suggest us for operation. sir pls help me my whole family is facing difficulty because of this my mother age is 50 and her weight is about 57 kg and she is not eating food because she is afraid to sit on toilet seat because of prain on her butt and leg pls sir help me 😭😭😭

  8. Hello sir
    I had l5 disc problem 8 month before I get treatment from doctor now I'm good .but I want to join fitness club .it will be harmful for me or no????

  9. My mri says :
    "L5-S1 disc reveal diffuse posterior bulge with broad based posterocentral and right paracentral protrusion compressing anterior thecal sac and identing bilateral budding nerve root(Rt>Lt). Mild facetal anthropathy and ligamentum flavum hypertrophy is seen at this level."
    "L4-5 disc is partially dessicated and revels diffuse posterior bulge effacting anterior epidural fat. Mild ligamentum flavum hypertrophy and facetal arthropathy is seen at this level."
    It's been 2 months pain has reduced. Will these exercise work? Can my discs permanently heal? Can i go back to gym after a year? What else should i do? Please reply sir!

  10. Hello Dr,
    I am 25 yr old, My MRI report says
    1- L5-S1 disc level – Disc desiccation associated with diffuse disc bulge & broad based posterior protrusion and high intensity zone posterior annulus (? Tear).
    2 – L4 L5 disc level – Diffuse disc bulge with broad based posterior protrusion causing thecaL sac indentation. Mild light neural foraminal compromise with exiting nerve root impingement presents.

    Could please tell me how I can fix my lower back to normal position. Thank you.

  11. MRI results 6 month before showed below as 'l4-l5 & l5-s1 level poster anular disc bulge' then I didn't have right leg pain. But last few weak I feeling pain in right leg thigh and joints . Is the bulges curable? As I have been serving in Para military unit, I unable to get proper treatment. I have been working some exercise, but its not helping me. Further I took sidda treatment like body massage on spine. I felt better for a week. But it started again low back pain. Please show best exercise to relieve from the pain. What kind of treatment would be best for me?. As mentioned above serving paramilitary, I have to walk, run and lifting weights and jumping on field which could more severe my pain?

  12. I have a small bulge in my l4/l5 and sciatica down the back of leg and tingling in the big toe. I have tried these and other exercises but nothing helps for very long. I’ve had a steroid injection a couple of years ago but I must have aggravated it a few weeks ago and it won’t settle. Also get a pain in the hip joint right on the front tip and sometimes pain down front of thigh. Any reason why that is? And what I can do to help this as well?

  13. My MRI says
    Straightning of the lumber spine curvature.
    At L4/L5 level mild left paracentral disc protrusion is resulting in mild left lateral recess and neural foraminal narrowing. Plz tell me what to do plzz??

  14. Clinical Info: Backache.

    Technique: MRI of the lumbar spine was performed without contrast using routine protocols.


    There is normal lordotic curvature of the lumbar spine.

    There is normal disc hydration signal throughout the lumbar spine.

    Small annular tear noted in the posterior fibers of L4-L5 intervertebral discs, which may cause pain.

    Vertebral marrow demonstrates normal signal. Conus medullaris ends at normal level.

    L1-L2: There is no significant disc bulge. Patent spinal canal and neural foramina. Hypertrophy of facet joints noted.

    L2-L3: There is no significant disc bulge. Patent spinal canal and neural foramina. Hypertrophy of facet joints noted.

    L3-L4: There is approximately 2.0 mm diffuse disc bulge with small marginal osteophytes and hypertrophy of facet joints and ligamenta flava that abuts the thecal sac. Minimal right neural foraminal stenosis noted.

    L4-L5: There is approximately 5.0 mm diffuse predominantly central disc bulge with osteophytes and hypertrophy of facet joints and ligamenta flava causing mild to moderate compression of cauda equina leading to mild to moderate spinal canal stenosis. Mild bilateral neural foraminal stenosis is noted.

    L5-S1: There is no significant disc bulge. Patent spinal canal and neural foramina. Hypertrophy of facet joints predominantly on the right side.


    • Small posterior annular tear of the L4-L5 disc, which may produce pain.

    • At L3-L4 level, minimal right neural foraminal stenosis due to diffuse disc bulge, small marginal osteophytes and hypertrophy of facet joints and ligamenta flava.

    • At L4-L5 level, mild to moderate spinal canal and mild bilateral neural foraminal stenosis due to diffuse predominantly central disc bulge, osteophytes and hypertrophy of facet joints and ligamenta flava.

  15. Hi, i have L4 L5 problem, thigh and calf muscle pain after pro-long sitting, is that pain related to L4L5? Thanks

  16. Not all of them are correct for discbulge nkneestreches are a no no for disc bulg cat cow maybe pelvic tiltonchair definitely no

  17. I would like to visit you for further treatment, although the distance is difficult for me. Thanks
    for your help and video. Paul

  18. Hello Doctor,
    I'm 70 years old and I also have problems with my L4 and L5 disc. I've been following your video and it has helped a lot but I'm still feeling some discomfort when I try to sleep. I was wondering if you could recommend what type of mattress and bed I can sleep on that would help this? For instance, would a hard mattress be better than a soft one?

  19. is there a surgery that is non invasive for the bulge disc? I am on Lyrica and want off of it. I have heard that there is a surgery that can help this. Thank you

  20. How many counts these exercise should be done per day & how long recovery is possible? Information about Repetitions of exercise.

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