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Workout routine for L4 L5 / L5 S1 Disc bulges and Sciatica Pain (Beginner)

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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. In this routine I share with you a warm up to start and a cool down to finish your workout.

If you experience L4 L5 / L5 S1 Disc Bulges you can start your rehab routine with this routine (Read more). However, if you experience sciatica pain you can try this routine. Feel free to leave me a comment if you have any questions (Read more).

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 initial rehabilitation 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.

Hip Hing
Get into Kneeling position, knee shoulder with apart. Engage your core and use one hand in your lower back and one hand in-front of your abdominal. Without curving your back, lean forward and push your hip back like you’re going to sit on your hip. Maintain your core engaged and back to the starting position.Progress it to standing when you feel comfortable. 

If you suffering from L4 L5 / L5 S1 Disc bulges and Sciatica Pain, hip hing can help you to stay active without aggravating your pain and discomfort and help you to improve your lifting technique without aggravating your pain. 

Mini situps
It’s a gentle sit up and helps you to activate your core muscles.
Avoid uplifting your shoulders and focus on the abdominal muscles. Try this exercise for 3 sets of 8 to 10 repetitions each side. For optimum results you may try this routine at least 1 to 2 times a day. 

McKenzie exercises, back extension
McKenzie exercises for low back pain are beneficial treatment for increasing flexibility of spine and improving the pain with better results in pain relief. McKenzie exercises are successful method for decreasing and centralising the pain and increasing spinal movements in patients with low back pain. 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.

Wide stand squat: Stand double shoulder apart. Hip hing and try to get to a partial squat position.Stay close to the wall just for safety and use the wall as balance if you need it. Breath normally through out your movement, and sit on your hip and repeat the movement.

Hamstring stretches and nerve mobilization
Hamstring stretches and nerve mobilization are effective interventions for patients with lower back pain, and nerve mobilization is superior to hamstring stretching in alleviating lower back pain of patients. Therefore, both hamstring stretching and nerve mobilization can be usefully applied for the therapy of patients with lower back pain.

Kneeling Thoracic Mobility
Get into a quadruped position with the knees under the hips and the hands under the shoulders. Place one hand on the upper back or back of the neck. Do not pull down or put pressure into neck with hand. Begin to rotate leading with the eyes, head and shoulder as far as possible. Then reverse the motion leading with the eyes, head and shoulder rotating upwards as far as possible.

Kneeling Kick Back
Get into all fours, with a straight spine, and contract your core muscles.Extend your right leg back and up until your thigh is parallel with the ground. Contract your glute at the top of the move and hold for a beat.Return to your starting position without touching your knee to the ground and repeat. 

L4 L5 - L5 S1 disc bulges Sciatica pain treatment

In Dublin Sports Injury Clinic we see a vast majority of patients with lower back pain, and we help those individuals with pain education and prescribed exercise and rehabilitation routine. If you experience back pain or you would like to prevent back pain you can contact us and we will assist you with a customized treatment and training routine that suits you and improve your lower back pain.

PS. We are not claiming with following this routine you will not going to experience back pain. Back pain is multifactorial and if you experience back pain, make sure to contact your physical therapist for optimum results.

Our Approach

Dublin Sports Injury Clinic is a physical therapy clinic based in Pearse Street, Dublin 2. We have a high volume of patients who are treated with low back pain. Initially, our treatment will be focusing on helping our patients to get pain free as quickly as possible. We educate our patients to understand the cause of their back pain and how they can stay pain-free. Rehabilitation exercises will be customized for every patient and we show them the correct techniques and progression.


Next step 

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Disclaimer: This article is for information only and should not be used for the diagnosis or treatment of medical conditions. You can contact us if you would like to book an appointment or get some advice from our therapist.