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.

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