Taking Charge of Your Health

L4 L5 disc bulge. L5 S1 disc bulge. What do I do about it when my MRI tells me
that I have an L4 L5 disc bulge or an L5 S1 disc bulge? That’s one of the most common questions I’ve
been getting right here under my videos in the comments below. So in this video I’m going to give you four
exercises that you can do to help relieve any pain associated with disc bulges in your
lower lumbar spine. Your low back. Either at L4 L5 or L5 S1. So follow me and I’ll show you some of these
tips right now. Helping you relieve pain, conquer stress,
and supercharge your health, the chiropractic. So in this video, not only am I going to show
you these exercises that help relieve pain associated with disc bulges, whether it’s
low back pain, gluteal buttock pain or leg pain. I want to actually show you some of the anatomy
associated with disc bulges. So here’s the spine. Here’s a spine. The white blocks here, these are the bones. The spaces in between these cartilaginous
spaces, these are the discs. They act like shock absorbers when they’re
healthy. When they’re injured, they can bulge, right. So here’s an example. This red one here, that’s an example of a
disc bulge. If that disc bulge actually goes back and
hits this nerve over here, you see that nerve so it hits that nerve right there, that will
cause radiating pain into the leg. That nerve could contribute pain all the way
down to the thigh and into the knee and into the calf. If it’s the lower nerves over here, these
ones here may even go down to the foot, these nerves, they’ll radiate pain into the foot. So a disc when it’s injured can actually have
inflammation in this local area at disc region and that in itself will cause local pain. But when that bulge actually hits a nerve,
whether it’s inside the spinal canal or at the lateral aspect here, where the nerve comes
out, that nerve can radiate pain into the leg. So let me show you a bit more of the anatomy
and they’ll go over and show you these, these four stretches and exercises you can do to
help relieve any pain associated with disc bulges in either L4 L5, or L5 S1 lower lumbar,
low back region. So follow me and take a look at some of the
anatomy of a bit further. So here’s a spinal chart from the Anatomical
Chart Company. And, I want to show you again some of the
structures associated with disc bulges, so here’s a normal spine. So nice curves on the lateral aspect. Very, very important. Here’s L4, L4 vertebra, L5 vertebra. That’s the L4 L5 disc. L5 vertebra. This is the sacrum, that’s L5, right here,
L5 S1 disc. Here are the spinal nerves. So you’ll see that the discs actually absorb,
so that’s a normal disc, when you put weight or load, they act like shock absorbers when
they’re healthy, but when they’re injured, so here’s an example of a herniated disc,
again, it can actually touch that nerve. The nerve can cause local pain, the disc can
cause local pain, but can also refer pain down these nerves that go into the legs, lower
glute and buttock area and the thigh and cause sciatic type pain. So that’s an example of a disc bulge right
there. And let me show you a bit more of the anatomy
here because people ask me about their MRI reports. So here is a cross section of the, of the
spine. So over here is the back part of the spine,
over here is the front part, that’s the vertebral body. That’s an actual disc, so showing half of
this, showing the bone, the vertebral body and the disc. And then here’s the spinal cord inside the
spinal canal. Over here is called the Dura Mater and the
Dura mater makes up the thecal sac. If you compression onto the thecal sac, that
means that the disc is pushing back towards this protective sack. Inside here is a fluid and of course if it
touches far enough, it’ll touch the spinal cord and cause spinal canal stenosis and injury
to the spinal cord and even further damaged organ systems and referral pain. If a disc goes lateral, it’ll actually hit
the lateral recess. If you here neuroforaminal stenosis or lateral
recess stenosis, that disc is actually herniating laterally over here and this nerve actually
emerges on the side of the spine. It can cause, again, radiating referral pain
into the glutes and into the legs. So there’s some anatomy that will help you
understand what’s happening with lower lumbar L4 L5 discs, L5 S1 discs and to get an understanding
of your MRI report. 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 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 aggravates 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. There you have it. I hope you found that useful. And if you have any questions, please leave
them in the comments below. And if you found this valuable share it with
a family member or friend. Make sure you click the subscribe button so
you get updates on new videos. And also I’m always looking for suggestions
on content. If there’s any particular videos or questions
that you want me to answer on video, just post them in the comments below and I’ll make
some video about that. And just so you know that you’re getting the
notifications when new videos are coming up, click on that bell button so you’re turning
the notification on as well. Dr Walter Salubro here, chiropractor in Vaughan
at Back To Health Chiropractic Centre, signing out and I’ll see you on the next video. To learn more about how corrective chiropractic
care at Back To Health Chiropractic Centre can help you with your chronic pain problem
visit Back To Health Chiropractic Centre is located
at 20 Cranston Park Ave, #6, Vaughan Ontario, L6A 2W2.

100 thoughts on “Best Exercise For L4 L5 Disc Bulge Best Exercise For L4 L5 Disc Herniation – Chiropractor in Vaughan

  1. Hi Doctor . My Sister suffering from back pain ..Doctors here suggested laser operation for problem …Does laser operation solve this pain

  2. Hello Dr. Walter,
    I am suffering from sciatica nerve pain from 2016, form my hip to thumb of my leg pain. Some times no pain at all, Some times very uncomfortable, means not able to keep my leg any position.
    These exercise will reduce the pain?? Please reply
    Thank you

  3. excellent video!
    I am beginning to experience pain in the stomach and intestines, I have two herniated dics 5 and 2 could it be coming from my back, No painkillers at the moment.

  4. I have like 3 vertebra bulging in the middle area/ thoracic area..
    If I'm doing this they gonna start straightening,with exercises ? Or I need surgery ?

  5. When I do those stretches it causes me tingling on my feet, except for the one you bring your leg up and hold it for a few seconds. I don’t experience pain on my back just numbness on my feet. What do you think is the cause? Thank you.

  6. Sir my sister has l4 l5 disc bulg and S1 also due to which she has urine and bowel sensation problem. Pls suggest. Regards

  7. Dr. Walter,
    after greetings,
    I have
    * Straightened Lumbar Curve.
    * L4/L5 & L5/S1 minimal posterior disk bulges without evident neural compromise .
    So, could it be rehabilitated, and go to its normal state?
    Thanks in advance.

  8. Great videos, quick question, I messed up my lower back doing deadlifts (crooked back). since then went to the Dr , also did an Xray (nothing out of ordinary), since then my back is straight, then I went for a very short run and had to stop due to pain. Next few hours my back was crooked, any suggestions, or route to take
    (I never had real pain, just blockage and crooked back).

  9. Amazing video thank you Dr very kind of you God bless you 😇plz can you help us on a video of diets for these disc problems

  10. Thank you sir, but I see a lot of questions without answers how do you think about? The second concern is some videos about the same case condemn exercise # 3, how do you think about it?

  11. Can this be healed by those exercises only? And how long this can be healed? Please help me thank you so much

  12. Dr. Shahab, I have back pain since two month , when I taken the Doctor Advice he suggested to x ray , in X-ray their was a fracture traverse in L4 and L5 vertibae . Then again I have taken second opinion and This time doctor had suggested to MRI ,IN MRI report is Annular tear an bulge of L4 and L5-S1 disc . He given some medicine and said one month bed rest to heal this issue . When I sits then pain is more during lying it's low ; kindly suggest do I follow my doctor course what he is suggesting.

  13. Make sure to keep your hips on the mat when doing the arches. Once your hips leave the mat it takes pressure off the lower spine.

  14. Hi sir. Iam 33yr old. I have several back pain since 6yrs.ihave done MRI. It suggests L4_L5, L5_S1 disc bulge with bilateral nerve compression andL5S1annular canal fissure and narrowing. Iam getting severe pain even I cough, sneeze. Can't bend down or sit cross leg if I do for few minutes I will get tingling sensation down my left leg. Please can you help me.

  15. Thank you can I know how much days should I rest with a herniated and bulge disc before start doing phisio exercise please

  16. Hi Doc how are you i also facing lower back pain past one week shall I do this excerise on daily and any food control…This pain pls advice..Thanks in advance…

  17. My bulging disc goes to the front according to a lying down on my back MRI. If I try to touch my toes seated with legs together sucks with legs apart not as bad. What's up with that?

  18. Hello sir, my mom is 52 years old. She have severe pain in right leg. After mri scan it is said L3 L4 mild disc bulge, lumber spondylosis changes, L4 L5 left paracentral annular tear, diffuse disc bulge causing compression over anterior spinal canal, obliteration of bilateral lateral recess, narrowing of neural foramnia resulting in compression over bilateral traversing nerve roots.

    Is it mandatory of operation or by physiotherapy or ayurvedic treatment can solve this issues plz let me know

  19. I hv been diagonized with Lumbar stenosis from an MRI. I had taken a epidural steroid injestion n medication. But now after a couple of yrs the pain is back and have lots if tigh pain, knee n heels pain. The doc has suggested a FIRAMINOTOMY. What will be your options fir me.

  20. i dont think the stretches will help l5s1..only the last exercise is the one we should do for lower back pain..i have serious doubts over the other exercises as i have experienced lower back pain and went through numerous exercises and treatments..

  21. @Dr.Walter Pls help!!
    I had the pain when I overpressured by pushing a car. This happened an year ago.
    Like you explained I have exactly the same problem but it's not touching my nerve.
    Will I have this problem for life. 🙏🙏🙏🙏🙏🙏 Please help me. Coz I want to hit back to gym with DEAD LIFTS age 28 🤯😫😩😭

  22. Hello sir i am athlete player my problem l4 and l5 bulge disc l4 and L5 MRI report 15.3 mm please recovery time

  23. Thanks doc , Nice video.
    MRI report :-
    Sacralization of L5 vertebral body.
    L4-5 disc desiccation, diffuse posterior bulge with central protrusion and
    facet arthropathy causing mild canal stenosis, indentation on theca and
    encroachment of bilateral neural foramina (Rt> Lt). There is indentation on
    right traversing L5 nerve root.
    And doctor suggested go for surgery.

    Screening Sl joints appear normal.

  24. I used to run long distance but now when I try…. I get a very painful lower back pain that I have to stop running n walk…..what advise can you give

  25. Sir my mri results""mild diffuse annular disc bulge noted in l4_5 and l5_s1 level with grade I thecal sac indentation mild narrowing of bilateral recess and neural foramina no nerve root impingement """ now what do me sir

  26. Sir I have mild bulge in l4 l5 vertebrae and dessication of vertebrae is also there…I have one child and planning for second one ..can this problem will have effect if I get pregnant

  27. Thanks sir. Excellent Vedio. I hv same problem suffering from one month. IFT, SWD completed. Sir, I m feeling slightly better. Bcoz I m doing same exercises whatever u advised. M having shooting pain in sitting position. I can't sit long time. That feels me very nervousness. My body is very flexible being a yoga instructor. M 59yrs old female. I hv L4 L5 S1 disc bulge. Degenerative changes.
    Sir my question is that shall I perform Surynamaskar -That contains forward bending. Can I start slowly. Not now.. Second question is how can I improve sitting posture. M using soft cushion.
    Tanks & regards

  28. Dear Sir, I have got lower back pain and pain goes to hip and knee and i have got numbness at my feet.
    Got MY MRI can and report shows as below

    L1 – L2 & L2 – L3 discs are normal.

    L3 – L4 disc shows mild diffuse bulge indenting thecal sac and minimal compromising both neural foramina.

    L4 – L5 disc shows mild diffuse bulge with posterior central and right paracentral protrusion with small extrusion

    impinging on / compressing right S1 root and minimal compromising both neural foramina.

    L5 – S1 disc is rudimentary.








    Could you please advise some excersie and any other treatment for this.

  29. Doctor I'm 28 years old. Recently injured while playing futsal. When did MRI scanning the doctor said lambar discs L4 and L5. The discs at L4 and L5 dried and also disc buldged. Appreciate it for your sharing on the exercises. Please let me know is it possible to make the discs to get back it's fluid naturally by eating or do the right exercises without any injection. 🙏🙏🙏

  30. Amazing video. Can some of these exercise positions assist in good sleeping positions with less pressure on affected disc?

  31. Sir I have one doubt I have L4and L5 disc bulge when I consult doctor they told for bedrest for 2weeks I took 1week rest bcoz Ian working women but still I have pain is bedrest is compulsory sir what's the solution place tell me

  32. Thank you sir for this interesting video. I am a new follower from MOROCCO. I am suffering from this problem. I will stick to your exercises. I hope I can find some relief. Thank you again .

  33. Hello docter. I wached tis video now. Thank you for detail uploading. I have some issue with the disk bulging. I will upload the details. Please be send me the reply for the releaf.

  34. MRI showed herniated L3, ruptured L4. It's been an injury for years that I just reinjured the other day showing the herniated disc L4 just had another lesion or whatever it's called on L4. My disks are pretty much close to bone on bone at this point and I'm back to steroid injections. Sorry for long story but wanted to say this video is great. Having been through physical therapy I have seen a few YouTube videos that show dangerous exercises, these are good ones.

  35. Sir I have also suffering from this problem from 3 years.daily I have full pain but I don't want plz tell me the solution. Sir,I was 23 years only ….

  36. Sir ihave a slippeddisc problem it was about 9 months ago is there any defect and one more it shows any problem in sexual life because iam just 21 years

  37. Hi how are you I am Muslim and live in pakistan.. See your videos.. I request please send video treatment lower back botox pain I am onley 42

  38. I think lower back pain and tightness it’s one the worst things i mean it’s like having a achilles tendon injury because we use our lower back for everything and mine lower back it’s not healing fast

  39. Hi sir, I have l4 l5 disc bulge problem due to this my right leg fingers are not strong because numbness & severe nerve pulling etc. But less Back pain only. So please tell me weather I go for operation or not

  40. Results of a CT Scan came back as LH lateral and rear wards disc bulge in L4/L5 but causing contralateral pain in RH Glutes. I understand that the discs need to be hydrated in order to function properly but can that also increase the size of the bulge and therefore put more pressure on the nerve?

  41. Had an MRI and said 4 and 5 were herniated, I have a numb right shin been numb for 3 weeks starting to scare me will this come back also a couple toes go numb right foot as well. but the shin and knee really feel like a burning or tearing inside. if I bend my right knee I get a bad burn on it just under the knee cap, is this normal. I coughed in bed the other night and now I can walk I would have to stop walking before it hurt so bad but when I coughed it gave me a little relief and I felt and heard popping down in the spine. any help appreciated, 54 years old never had this. the shin is the worst feels gross.

  42. Hi , i have foot drop in my right foot only , this was due to a bulging disc which happened on 30 june 2019 .On 6 september 2019 i did a limited mri scan and the result is as follows :
    Mri report as at 6 sep 19 :
    Moderate spondylosis at L3/L4 & L4/L5 disc levels moderate bulging disc more severe towards the right side with encroachment of both exit foraminae &corresponding nerve root sleeves .No listhesis, no facet joint hypertrophy.No canal stenosis.

    Mild disc bulging noted at L2/L3 .
    Remaining disc levels normal.
    Bone marrow normal.
    Conus medullaris normal.

    Conclusion : moderate spondylosis L3/L4 & L4/L5 , more severe at L3/L4 right side.

    What exercises do you recommend me ?
    Thanks in advance.

  43. Hi. Thank you. I'm suffering from L4 L5 and L5 S1 disc bulge and 7 month pregnant. Is thr any special exercises during pregnancy.

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