5 Best Exercises for L4 L5 Disc Bulge Relief | Proven Moves for Quick Results | Dr. Walter Salubro
Welcome to Dr. Walter Salubro’s special video, 5 Essential L4-L5 Disc Bulge Exercises: How To Start Without Making It Worse.
Download FREE Dr. Walter Salubro's 'Lower Back Exercise Guide' PDF. Get instant access here: www.ibthcc.com/lower-back-exer...
If you've ever felt the nagging pain of an L4-L5 disc bulge, you know it's no fun. It can really slow you down. But don't worry, we're here to help you get moving again, safely and effectively.
First off, what's an L4-L5 disc bulge? It's when the discs in your lower back, right around your waist, start to push out a bit. This can pinch nerves and cause pain. It's like when a cushion gets squished and starts poking out of its cover. This area of your back does a lot of work when you move, so it's important to take care of it.
Here's the thing: doing the right exercises can make a huge difference. They can help you feel better and get back to your normal activities. But doing the wrong exercises? That can actually make things worse. That's why our video is super important. We show you exactly what to do, and how to do it safely.
Our exercises are special because they focus on four important things: making your back move better (mobility), helping it bend and twist easily (flexibility), making it stronger (strengthening), and keeping it steady and balanced (stability). These are like the four superpowers your back needs to heal and feel good.
Dr. Walter Salubro picked the best exercises for L4-L5 disc bulge and herniation, and even for a bulging disc in the L5-S1 region (that's just a bit lower down your spine). These exercises are like a targeted mission, each one aiming at a specific part of your back to help it heal and get stronger. He'll show you stretches and strengthening moves that are just right for your lower back.
Note, doing them wrong can lead to more pain and problems. That's why our step-by-step guide is so important. We make sure you do each exercise perfectly, so you don't have to worry about making your back worse. Always check with your primary doctor before doing these or any exercises.
This video is like a treasure map for your back. It guides you through each L4 L5 disc bulge exercise, showing you the right path to a pain-free back. We explain how each exercise helps your spine, discs, and muscles. It's not just about moving; it's about moving right.
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00:00 Introduction
01:24 #1. Cat Camel Exercise
03:40 #2. Pelvic Tilt Seated
05:46 #3. Lumbar Extensions
07:21 #4. Prone Cross Crawl
08:58 #5. Lean Over Cliff
11:09 Follow Along Routine
16:01 Sets, Reps, Frequency
17:15 Warning Symptoms
Пікірлер: 91
Have a question about exercises for L4-L5 disc bulges?
@DrWalterSalubro
7 ай бұрын
Ask your question here.
@asadnaeem7338
7 ай бұрын
Can i do these excercise in pain? Or should i wait for the pain ends?
@ushakalarai
5 ай бұрын
l Have disc bulge l4,l5 but the hospital doctor didn't give any exercises. Can I do these exercises doctor😢?
@hariprasath7214
4 ай бұрын
@@DrWalterSalubro hi doctor, hope all is well, it’s been 10 months i had disc bulge injury , 20 days ago found it through an mri scan ( L5 s1 - a small hernia ) muscle degeneration on leftside lats ) I didn’t get any treatment in the beginning. 40 days rest started light weight lifting exercises for 4 months. Doctor told me don’t go to gym, so I didn’t go to gym for 2 months . now I feel pain. Can I do gym workouts?? I didn’t feel too much pain while hitting gym . Looking forward to hearing from you. Thanks in advance
@PlaytimeWithEli
3 ай бұрын
Hi doc! I do the lumbar extension up to the maximum level and it's not painful at all. What's painful is when I go back to the beginning position/face down position from the extension position (if I'm making sense) is that normal?
This channel is gold.
These seeem like reasonable exercises. Looking forward to trying. I definitely have pinched sciatic nerve down there.
I am 76 years young and suffering from L4 L5 disc bulge for the past 4 months. Hope these exercises will give relief. Thank you Dr.
@king0vdarkness
Ай бұрын
Have they done anything to help?
Download FREE Dr. Walter Salubro's 'Lower Back Exercise Guide' PDF. Get instant access here: www.ibthcc.com/lower-back-exercise-guide/
Doeager to dctor, I sense you are very eager to help patients with L4 L5 disc bulge like me. Thak you so much your exercises are a great help to me
This definitely is the gold channel🎉🎉🎉
@DrWalterSalubro
29 күн бұрын
Thank you.
Gentle easy yes! 😊 perfect set group... thanks!!
@DrWalterSalubro
7 ай бұрын
You're so welcome!
Thank you. Wen you cant do nmr 1, i do standing sit ups. Hands to sealing, one knie up touch with both hands. Move the arms both beyond the head. The spine gets the round and hollow movement.
Excellent way of explaining
@DrWalterSalubro
6 ай бұрын
Glad you liked it
Thank you doctor. I have a disc problem with L4,L5 also L1and L2 for about 3 years now. I am very much Looking forward to trying your exercises before going for surgery. ROBERT Sulger.
I really enjoy all three. Really. Good thank you
@DrWalterSalubro
7 ай бұрын
Glad you enjoyed it!
Thank you Doctor. Great help to many of us.
@DrWalterSalubro
4 ай бұрын
Most welcome!
Veery useful excercises for my lumber L4# L5 sciatica problems,thanks
Thank you Doctor for this video. I just tried the exercises. The prone cross crawl aggravate my pain but I am fine doing the other four exercises.
@DrWalterSalubro
4 ай бұрын
Thank you for sharing.
Thank you man.
@DrWalterSalubro
2 ай бұрын
You're welcome!
God bless you Doctor ❤
Thank you Doc.walter Sasubro.
@DrWalterSalubro
Ай бұрын
You are very welcome
I like the prone crawl and the fall over the cliff and only on elbows
Your videos are so helpful 🙏 Can Straightened lumbar lordosis reversal help relieve annular tears?
Thank you 💖🙏
@DrWalterSalubro
2 ай бұрын
You are so welcome
Hellow dr.thanks for your breif explanation and easy usfull exercises. I am from ethiopia, and suffering with L4 5 sevier disc bulge problem and i made surgery last week so when i start these exercise?
Thanks I felt relief
@DrWalterSalubro
2 ай бұрын
@saeedurrahman8594, You're welcome.
Thank you sir.. Is it okay to do plank for the core stability?
Thanx sir god bless all!
@DrWalterSalubro
4 ай бұрын
Most welcome
Sir, Somebexercises on L5 S1 Lethesis pl.
Doc how about the nerve pain in the leg and feet what exercise to ease the nerve pain
I tried look over the cliff and seated cat but I will try all thank you I have a L4 slipp
Thank you so much sir. I am from India
@DrWalterSalubro
7 ай бұрын
You are most welcome
hi doctor, hope all is well, it’s been 10 months i had disc bulge injury , 20 days ago found it through an mri scan ( L5 s1 - a small hernia ) muscle degeneration on leftside lats ) I didn’t get any treatment in the beginning. 40 days rest started light weight lifting exercises for 4 months. Doctor told me don’t go to gym, so I didn’t go to gym for 2 months . now I feel pain. Can I do gym workouts?? I didn’t feel too much pain while hitting gym . Looking forward to hearing from you. Thanks in advance
Hi Can I ask about my low back pain sir?
I have been suffering from Lower back pain for 6 months. My MRI report tells that 1. There is loss of lumbar lordosis. There are partial disc desiccation changes at multiple vertebral levels. 2. L4-L5 Level- There is global disc bulge seen with central disc extrusion; there is mild narrowing of central spinal canal and the bilateral subarticular zone with contact of bilaeral L5 traversing nerve root, there is moderate narrowing of the left foramen with contact of the left L4 exiting nerve root. 3. There is ligamentum flavum hypertrophy at multiple vertebral levels. Disc bulge C6-C7 level. What can be done to be free form this . I would remain thankful for your advice.
Thank you doctor, These will be a great help to me having an L4 L5 disc bulge 2 months now.
@stanleetfk3823
5 ай бұрын
In happened to me in October. How are you feeling now? Any changes?
I have pain on my left glute when I do the pelvic tilt what should I do
nice exercises and simple Dr.can u. do extra for comlet rest especialy Im working in small room for4 hrs and have operation of fixing 2'3 lumber vertb.please
@DrWalterSalubro
2 ай бұрын
I upload videos reguraly. Check out my other exercise videos for disc bulge.
Hello Dr. I have problem with l4-5 and l5 s-1 level, and i have right leg pain also when i have more pain i have breathing problem, can you give me some suggestions ehat i need to?
Thank you dr Walter your video cervical loss of lordosis helped me ,thank you again
@DrWalterSalubro
7 ай бұрын
Glad to hear that
more..more..more..thy are simple effective (treatments)
@DrWalterSalubro
2 ай бұрын
@roaaali9982, Thank you for sharing.
I have disc bulging at L4 to S1 Left ovarian follicle Need your assistance to heal
Doctor is it safe to do weight lifting exercises even with using light weights when I have L4-L5 and L5-S1 disc bulge or herniated disc? Thanks
❤
Hello Dr.i am from India. I have chronic back pain which exercise help me out.
Doctor is it completely curable? I have been suffering since 2021
Hi Dr..when to start the exercises...from the onset of symptoms..r af subsiding pain..tq
@DrWalterSalubro
5 ай бұрын
Best to start them only when tolerable, able to do without making the pain worse, and of course when getting clearance by your doctor who examined you.
@dr.p.madhavi1920
5 ай бұрын
Tq so much doctor
Will these also be effective if I only have degenerative changes and narrowing of the intervertebral disc space at L5-S1? Thanks in advance!
@DrWalterSalubro
5 ай бұрын
They may be. It is always best to check with your health provider before starting any exercises.
Hello doc, as my MRI result says i have wide based central dorsal disc protrusion,L4-L5 with lumbar spinal stenosis and nerve root compromise as described. I tried to this exercises and feel relief but when i start move and do my household chore i felt the lumbar pain and leg cramps again.How many times to do the exercise in a day so that i will not feel the cramps?Thank you
@DrWalterSalubro
4 ай бұрын
Hello. I tell my patients to do this exercise at least once per day. I cannot give you a prognosis because I did not examine you. It is best that you get checked by your local doctor. I hope you can appreciate this.
Doc i have protruding bone at the left side of spine also narrowing of lower spine.(L4L5 )disc... Can these exercises helo or do i have to do a surgery to correct.
@DrWalterSalubro
7 ай бұрын
Hello. I can not comment on the suitability of these exercises for you because I did not examine you. Check with your doctor before doing any exercises.
Hello doctor sir. I am from. I have suffering back pain and right leg under foot pain especially fingers parts.my MRI report is lumbar spondylosis at L4-5level. Mild diffuse disc bulge with central disc protrusion causing bilateral mild neural foramen narrowing with indentation on thecal sac. At L5-S1level. Asymmetric diffuse disc bulge causing moderate right and mild left neural foramen narrowing with indetation on thecal sac and possible impingment on right exiting root. Can i do this excerise sir? I want to recover my pain. I cant wàlk verywell sometime i feel pain my right leg foot and sometime backpain. Reply give me
@DrWalterSalubro
Ай бұрын
I am sorry to hear this. I can not give you specific recommendations here because I did not examine you. It is best that you check with your doctor.
Just received MRI, L1-L2, L2-L3, L3-L4, L4-L5, L5-S1 diffuse disc bulge on all. Most of the exercises just say one pair of disks. Will this help all my bulging disks.
@DrWalterSalubro
Ай бұрын
Back exercises are typically applicable to the entire lumbar spine. It is best to check with your doctor or therapist for your particular situation.
Are these exercises good for L4/L5 herniation as well?
@DrWalterSalubro
3 ай бұрын
Yes they are! As long as they don’t induce pain aggravation
التمارين مش واضحة من الكتابة
Cat camel hurts me
@DrWalterSalubro
2 ай бұрын
Cat camel is a gentle back exercise. However, if it causes pain it should not be done. Be sure to get checked by your doctor to see what is causing your pain.
@guitartunes6890
2 ай бұрын
@@DrWalterSalubro I diagnosed spinal stenosis L4L5..L5S1...any specific exercise ?
@DrWalterSalubro
2 ай бұрын
I can not give you specific exercises for you because I did not examine you. Discuss flexion type exercises with your health professional
Can I do sex in recent disc bulge case?
Italiano❓🤦
@DrWalterSalubro
2 ай бұрын
Ho fatto i sottotitoli in italiano