L4 L5 - L5 S1 disc bulge best exercise rehabilitation for pain relief
Bob The Physio・8 minutes read
A physical therapist named Bob outlines a series of exercises for managing lumbar disc bulge, focusing on L4-L5 and L5-S1, including gentle extension exercises, decompression exercises, nerve glide exercises, and back extension exercises in a seated position. These exercises aim to promote lower back extension and alleviate discomfort associated with lumbar disc bulge.
Insights
- Bob, the physical therapist, recommends a series of specific exercises for managing lumbar disc bulge, targeting L4-L5 and L5-S1 vertebrae.
- The exercise routine includes gentle extension exercises, decompression exercises, nerve glide exercises, and back extension in a seated position, emphasizing controlled movements and gradual progression for effective management of the condition.
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Recent questions
How can I manage a lumbar disc bulge?
By starting with gentle extension exercises using a pillow, moving to decompression exercises, performing nerve glide exercises, and concluding with back extension in a seated position.
What exercises help with L4-L5 and L5-S1 disc issues?
Exercises such as gentle extension with a pillow, decompression exercises, nerve glide exercises, and back extension in a seated position can help with L4-L5 and L5-S1 disc issues.
How long should I hold the gentle extension exercises?
Hold the gentle extension exercises using a pillow for 13 seconds to 1 minute to promote lower back extension.
What is the decompression exercise for lumbar disc bulge?
The decompression exercise involves lying on your belly with a pillow around your hip bone for 30 seconds to 1 minute to help with lumbar disc bulge.
How many repetitions are recommended for nerve glide exercises?
It is recommended to perform nerve glide exercises in extension by moving the neck back and forth for three sets of ten to twelve repetitions to help manage lumbar disc bulge.
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Summary
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"Exercises for Lumbar Disc Bulge Relief"
- Bob, a physical therapist, provides exercises for managing lumbar disc bulge, focusing on L4-L5 and L5-S1.
- Start with gentle extension exercises using a pillow to promote lower back extension, holding for 13 seconds to 1 minute.
- Move to decompression exercise by lying on your belly with a pillow around your hip bone for 30 seconds to 1 minute.
- Perform nerve glide exercises in extension, moving the neck back and forth for three sets of ten to twelve repetitions.
- Conclude with back extension in a seated position, gently promoting back extension with hands around the lower back for 3 sets of 10 to 15 repetitions.
