l4 l5 - l5 S1 core exercises with Gymball

In this routine I share with you an advance core exercise routine for l4 l5 disc bulges.

This routine can help you to improve your pain and strengthen your core. If you suffering form l4 l5 disc bulges this routine can help you to strengthen your core along side of reducing your lower back pain.

If you never done any core strengthening exercises, start with this routine:

   • Core exercises for back pain  

This is the best core exercises for lower back pain. If you experience lower back pain specifically chronic lower back pain or you would like to prevent lower back pain these core exercises can help you to relieve your back pain, strengthen your core with quicker recovery and reduce the chances of back pain recurrence. Try this routine daily at least once for minimum 4 weeks consistent to see quicker results.

Exercises that you will be doing in this routine:

1- Passive crunches on gym ball: passive crunches can help you to improve your core strength without creating any movement. It is a great starter to your program.

2- Elbow plank on the gym ball: this is considered as advanced core exercise and if you suffering from lower back pain, this can be your last progress that you add in to your routine. You can keep it as short as 5 t 10 sec hold.

3- High plank on the gym ball : This is the easier version of the plank, with gives you a chance to strengthen your core without movement, and If you find it easy you can add slight shuffle to your toes and that makes it a bit challenging.

4- Back extension on the gym ball: Back extension or Mackenzie can simply help you to strengthen your core and specifically your lower back muscles. Back extension can help you with relief pain from your lower back and help you to gain more movement. You can try back extension for 3 repetitions of 5 sec hols for 3 sets.

Here is a couple of helpful videos that could help you with your lower back pain.

Improve your lower back pain (sciatica pain) and relief your sciatica pain
https://dublinsportsinjuryclinic.com/...

How to improve your posture at home:
https://dublinsportsinjuryclinic.com/...

-Herniated disc management and treatments:
https://dublinsportsinjuryclinic.com/...

Degenerative disc diseases:
https://dublinsportsinjuryclinic.com/...

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#coreexercises #lowerbackpain #l4l5 #l5S1