Workout routine for L4 L5 / L5 S1 Disc bulges and Sciatica Pain (Intermediate)
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In this routine I share with you a 20 minutes of workout routine for L4 L5 / L5 S1 Disc bulges and Sciatica Pain. This routine is an intermediate workout routine, and in this routine I share with you a warm up to start and a cool down to finish your workout.
If you haven't follow my 1st Workout routine for L4 L5 / L5 S1 Disc bulges and Sciatica Pain (Begginer). You can start your routine from here. • Workout routine for L4...
Sciatica pain relief in 5min
• Sciatica pain relief i...
Annular Tear L4L5 L5S1 Disc Bulges
• Annular Tear L4L5 L5S1...
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.
Kneeling Thoracic Rotation:
This drill is to help improve thoracic mobility, specifically thoracic rotation. Begin in a half kneeling position with near the wall. This will help keep your pelvis and lumbar spine fixed and reduce your ability to compensate. While keeping the knee close to the wall rotate your head and shoulders. The goal here is to eventually allow both arms to lay against the wall . Exhale as you rotate further into this stretch.
Kneeling Push up:
Get on your knees and place your hands on the floor in line with your shoulders, your hands slightly wider than shoulder-width apart. Contracting your core, keeping your elbows close to the sides of your torso, bend your elbows to lower your body until your chest nearly touches the floor. Pause, then push yourself to the starting position.
Romanian Deadlift (RDLs):
Standing with feet shoulder width apart, facing forward, head up, shoulders back, and back straight, the legs should have a slight bend in the knee. Start with a hip hinge, pivot forward at the waist keeping the shoulders pulled back and low and the back straight without bending your lower back and upper back. At the bottom of the motion you should have a good stretch in the hamstrings. contracting through the glutes, hamstrings, and calves, standing back up to starting position.
Clamshell:
Lie on your side, with legs stacked and knees bent at a 45-degree angle. Rest your head on your lower arm, and use your top arm to steady your frame. Be sure that your hipbones are stacked on top of one another, as there is a tendency for the top hip to rock backward. Engage your abdominals by pulling your belly button in, as this will help to stabilize your spine and pelvis. Keeping your feet touching, raise your upper knee as high as you can without shifting your hips or pelvis. Don’t move your lower leg off the floor.Pause, and then return your upper leg to the starting position on the ground. Do 20 reps on each side.
Side kick (RB):
Standing with the knee shoulder with a part. Use the resistance band and bring it up above your knees. Use a wall as your balance and slightly bend both knees, and try a sidekick without moving your stationary leg. Focus on your glutes muscles, and minimise any jerky movement. Abduct the hip and slowly get back to the starting position. Repeat it for 10 repetitions, for both sides.
Superman Exercise:
Start by lying in a prone position with your face down, arms straight overhead and legs fully extended. You are going to lift your right arm and opposite hip/leg off the ground, and then alternate the movement to the other arms and hip/leg. By lifting your arms engage your core and activate muscles throughout your upper back and with lifting your opposite hip you will engage your glute and lower back muscles. Repeat the movement for 3 sets of 10 repetitions.
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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
Пікірлер: 120
⭐⭐ 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! All the best. Bob 🙏 Book your online consultation with the Link Below: my.setmore.com/bookingpage/24161d99-d14a-4e52-aa37-336c6d4d4150/bookappointment
Man , I just want to thank you bob big time , your way of teaching is the best ever seen . Thank you 😊
@bobthephysio
Жыл бұрын
MJ 🙏❤️
I’m on the right track with all your teaching. You make it easy to follow ever steps . Thank you for explaining every movement. Excellent 😊
@bobthephysio
3 жыл бұрын
You are so welcome!
@shicksuliaman5333
3 жыл бұрын
Same here, I've been doing the routine and I'm feeling much better. I'm feeling fully recovered and my back and core feels stronger. Thanks Brother. God Bless you
Thanks for your help🙏
Love the workout Bob, you really helping me with my back pain. It's almost gone. Thank you
@bobthephysio
3 жыл бұрын
🙏✌❤
Great video Bob, I've tried the 1st workout routine for the last few days. My lower back feels ok and I feel.more positive about my back 🙌🙏 god bless
@bobthephysio
3 жыл бұрын
🙏❤
Going to try the beginner routine, thanks for your help. L
@bobthephysio
3 жыл бұрын
🙏❤
I love these exercises a lot!
@bobthephysio
Жыл бұрын
🙏❤️
Easy exercises 😍thank you bob🙏🏼🙏🏼
@bobthephysio
3 жыл бұрын
🙏❤
Excellent routine Bob. Im doing it for 3 weeks and feeling strong :)
@bobthephysio
2 жыл бұрын
🙏💕
Great Info. Thanks a million
@bobthephysio
3 жыл бұрын
🙌❤
I'm the new subscriber of ur channel after reading the comments of people got relief in pain.❤
@bobthephysio
2 ай бұрын
Thanks for subbing! 😀💪
This is very good. I'd plateaued doing level 1/beginner type exercises from my phsio, but these exercises presented here are helping me progress further. Thanks.
@bobthephysio
6 ай бұрын
😃💪
Thanks for your tips
@bobthephysio
3 жыл бұрын
🙏❤
Side kick with RB: 8:29
Instant pain relief after these exercises❤❤
@bobthephysio
Жыл бұрын
🙏❤️
I lack words to say thanks so much since I begin am now on intermediate the pains are reducing am feeling better each and every day God bless you
@bobthephysio
3 ай бұрын
🙏❤️
Your exercise is really helpful thank you.
@bobthephysio
3 ай бұрын
🙏🙏
Hi Bob i had Lumber and sciatica pain last three months I m doing the exercise step by step and i follow. Your exercise video daily i had pain less but i had tingling numbness burning pain soon i stand numbness tingling burning started i don't what to do how to cure numbness thank Bob
Glute Bridges with resistance band: 11:44
Thanks man❤
@bobthephysio
Жыл бұрын
🙏❤️
Very effective exercise..thanks sir.
@bobthephysio
Жыл бұрын
👍❤️
tanx bob for this useful routine 😘😘☘️☘️
@bobthephysio
3 жыл бұрын
🙏❤
Nice exercise Sir,my right side leg cramed, and warm burning during sleep now i saw your youtube exercise very usefull for me to do slowly im doing the same and there is minor improvemenr tq
@bobthephysio
3 жыл бұрын
Glad to hear that 🙏 keep up the good work 💕 Bob
Just excellant improvement
@bobthephysio
3 жыл бұрын
❤🙌
Clam shell with resistance band: 8:03
Thank u so much one of the best may Allah reward u with the best your Muslim sister
@bobthephysio
Жыл бұрын
🙏❤️
🙏🙏👌it’s great
@bobthephysio
3 жыл бұрын
Glad you find them helpful 🙏❤
It is practical knowledge to keep our system normal and as the same time help boost Economy of one country by cutting medicines . many thanks ! BOB
Thoracic rotation: 4:49
Very informative information. Thank you
@bobthephysio
3 жыл бұрын
🙏❤
@bobthephysio
3 жыл бұрын
🙏❤
Romanian deadlift: RDL's 5:47
Hip Hing / Romanian Deadlift: 5:48
Romanian deadlift: 6:47
You have do to McKenzie Method experiment with stretches until you find one that helps you. It took me only 5 days to learn (find) that stretching my right hip bone to the 2pm clock position made my right leg/butt Siatica 75% better. Now I do that one simple stretch multiple times a day. - I tried many other stretches but most only made it worse. God allowed me to find the correct spine stretch to open up my L-5 vertebrae and get the disc to retreat back into the spinal column.
@bobthephysio
2 жыл бұрын
Thanks for sharing your experience 🙌❤
I'm going to try this and let you now if few weeks time how is my lower back is doing. I have suffered with Sciatica for many years and have been told to avoid any workout. Thank you for your help. Good bless
@bobthephysio
3 жыл бұрын
🙏❤
@athira__9357
2 жыл бұрын
Hows your lower back now??
😍😍👏💪
@bobthephysio
3 жыл бұрын
🙌💪🏻❤
Superman Exercise: 13:20
hello doc i had two disc bulges at l4-l5 and l5-s1 in the beginning of march this year and i have been on a rehab it's almost for 48 days including today...i feel a lot better now it's all because of your tips and tricks i have followed thank you..do you think i can go back to gym with light weight at max 5-10 kgs? please reply thanks very much...
@bobthephysio
3 жыл бұрын
Sorry for the late reply, You can definitely go back in the gym and I would highly recommend you that 🙌💪🏻 Keep up the good work and let me know if you have any questions. Bob 🙌❤
@zachariadahoudmohamed73
2 жыл бұрын
Bro am same to you i have diffuse bulge l4-l5 and L5-S1
Whats your opinion on the knee to chest stretch ive seen it in one of your routines but there is conflicting information about this stretch while having disc bulges. One camp is claiming that it will press out the bulges further while the other camp is a big fan of doing this because it gives the disc "space" . Whats your take on this
@bobthephysio
7 ай бұрын
Does it feels good doing it ? If yes keep Doing it 😃 otherwise avoid doing it 👍
Hi, have l3/l4, l4/l5 and S1 , and I have pain in the lower belly how will deal with it
Hi Bob ive subscribed...I am am a 58 year old male. I am experiencing sciatic pain exactly as demonstrated in this video on the entire right side with standing or walking. I am interested in your program.
@bobthephysio
5 ай бұрын
Hi there, I believe we can discuss your case and ill be able to answer your questions & provide you some feedback on your injury, What will be your customised plan like & where you can start. You can organise your consultation with the link below. Bob. booking.setmore.com/scheduleappointment/24161d99-d14a-4e52-aa37-336c6d4d4150
Hi Bob, can hamstring curls with a gym ball also work?
@bobthephysio
Жыл бұрын
You can try, 😃💪
Hi Bob, is it safe for me to do all this exercises? L5-S1 Desiccated disk with left paracentral disk protrusion, L4-L5/L3-L4 posterior disk bulge joint hypertrophy moderately/mildly narrowing both neural canals. Thanks
@bobthephysio
Жыл бұрын
You can definitely try this routine daily 🙌👍 if you find any exercises doesn’t feel good don’t push it !! 👍
@dc2058
Жыл бұрын
Thank you. I now feel confident doing all the execution. Im just waiting a thumbs up from you. By the way I am a subscriber.
@knockknock9979
Жыл бұрын
@@dc2058 how are you feeling now ?
Hi, i have a sacroiliac joint prob, it’s either hypermobile or immobile, and was thinking about giving this exercise program a go. Would this routine be a good place to start?
@bobthephysio
3 жыл бұрын
You can definitely try this routine, I have 3 separate routine to follow from beginner to advanced and I believe you can try them gradually and progress. let me know if you have any questions. Bob
@tiptoe531
3 жыл бұрын
@@bobthephysio thanks for getting back. I will try it and see how I go. Also , my mri showed degeneration at L5 creating facet joint pain. With all that in mind what is your opinion on riding on a recumbent bike? Many thanks.
@tiptoe531
3 жыл бұрын
I’m sorry, not a recumbent bike just a standard stationary exercise bike?
@bobthephysio
3 жыл бұрын
either of them would be alright 👍💪🏻
Hey Bob, I am having L4 L5 lumbar spine disc bulge.And from last one month the pain has increased n am suffering a lot nowadays.I am a Software engineer and my job requires to sit 9 hour minimum. Do you think if long hours of sitting caused this disc bulge and severe pain? I am having severe pain,now when writing this comment ,will i be able to start doing these excercise now ??? Please do reply..
@bobthephysio
2 жыл бұрын
I would be happy to help. I can't say sitting for prolonged is bad for the disc herniated but lack of activity is not definitely a good habit for the back & disc bulges. What is your hobbies and are you doing any exercises at all? Bob
For sequestered extruded disc l5s1 are good too this exercises?
@bobthephysio
2 ай бұрын
👍
Hello sir hope you are doing well, I also have been diagnosed with l4-l5-S1 disc bulge with annular tear one year before and I did some treatment and physiotherepy so my symptoms reduced to some extent but now again i'm messed with sciatica along with tingling and vibrational sensation on my lateral leg so should i do these exercise or not in my current state, please reply me back i'm having so much trouble with it.😊
@bobthephysio
2 ай бұрын
Have you tried the routine above ? 👍💪
Sir i have low back pain. L4l5s1 disc buldge. May I ride bike with lumber belt. I am doing your exercises
@bobthephysio
5 ай бұрын
Does it feel comfortable without the belt ? If yes don’t use the bike, otherwise go for it 👍
kindly show which movements should avoid if we have L5-S1 disc protrusion
@bobthephysio
Жыл бұрын
Have you tried this routine ?
Superman: 13:13
Meaning of Mild ANTERIOR WEDGING AT D12 VERTERBRA ?
@bobthephysio
2 жыл бұрын
Can u plz wrote of me the full paragraph? Bob
@Expert_Advice
2 жыл бұрын
@@bobthephysio my mri represent the following:- 1. Mild restrolisthesis of L4 over L5 and L5 over S1 vertibra 2.Mild ANTERIOR WEDGING AT D12 VERTERBRA 3.Mild diffuse bulge at L4-L5 and L5-S1 discs 4.Broad based sublimental postero central protrusion L4-L5 and L5-S1 discs
Do we have pain in testical when we are surfuring from sciatica pain.. the pain is mild
@bobthephysio
3 жыл бұрын
Not really, the pain wouldn't be reffer down to your testicals. How long you experience the pain? Bobb
@bhjb2127
3 жыл бұрын
@@bobthephysio it pains sometimes in the testical not offen but i am having continues pain in lower back to complete left leg
@bhjb2127
3 жыл бұрын
@@bobthephysio Thanks for your reply
Respected sir I am suffering from l4,l5,l5s1 for more than nine years while I saw your video I started from beginner, now I am doing intermediate routine one time a day but I am facing problem for posture as I sit for some time and then I stand I can't stand straight as my body bend forward so please Sir give me some suggestion to improve my posture and I can stand straight please Sir give reply if you get time.
@bobthephysio
5 ай бұрын
Avoid prolonged sitting & start stationary bike for 1min daily. Alongside these routine 👍
When you have L5 S1 Disc bulges is it correct to lean forward?
@bobthephysio
16 күн бұрын
Leaning forward and bending forward and flexing your back is the most 👍💪💪
Bird dog: 10:00
I swim 5 days a week is that good.
@bobthephysio
3 ай бұрын
Swim is a great way of exercises and as long as you enjoy doing it go for it 👍
Bt i have c4 c5 disc buldge also plz 🙏🏻make vedio both l4 l5 s1 disc buldge d i can't walk more than 20 minutes i feel lain in leg above knee my age 35 doctor said i need 2 surgery so i worried about it vry much plz help sir 😢🙏🏻
@bobthephysio
3 жыл бұрын
I have a routine for l4 L5 , L5 S1 disc Bulges you can definitely try this routine daily at least once a day for the next 4 weeks. This routine can help you to reduce your pain and Improve your mobility. Let me know if you have any questions. Bob kzread.info/dash/bejne/hYJ4p6SIZtG3ZqQ.html
how to contrct you dr.sir?
@bobthephysio
4 ай бұрын
booking.setmore.com/scheduleappointment/24161d99-d14a-4e52-aa37-336c6d4d4150
Good workout sciatik nerv
@bobthephysio
3 жыл бұрын
🙏❤
Definitely not the move to recommend Romanian deadlifts to people with disc herniation…
@bobthephysio
2 жыл бұрын
Bismo thank you for your comment. I would love to know why do you think Romanian Deadlines is a bad move !? Bob
@chintz7428
Жыл бұрын
Yes, it took me a lot of pain to try to keep my back perfectly straight going down. I practiced this unloading the dishwasher every day and finally learned to keep straight but I dare not lift more than a plate!