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

In this routine I share with you a 20 minutes of advanced 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 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 rehabilitation routine.

Workout routine for L4 L5 / L5 S1 Disc bulges and Sciatica Pain (Begginer)
   • Workout routine for L4 L5 / L5 S1 Dis...  

Workout routine for L4 L5 / L5 S1 Disc bulges and Sciatica Pain (Intremediate)
   • Workout routine for L4 L5 / L5 S1 Dis...  

Forward Lunges:
Stand tall with feet hip-width apart. Engage your core.Take a big step forward with right leg. Lower your body until right thigh is parallel to the floor and right shin is vertical. Press into right heel to drive back up to starting position. Feel free to lean forward and arch your back. Repeat on the other side.

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.

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. 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.

Bird Dugs progression:
The bird dog is a simple core exercise that improves stability, encourages a neutral spine, and relieves low back pain. It strengthens your core, hips, and back muscles. It also promotes proper posture and increases range of motion. This exercise is suitable for people of all levels, including seniors, and it can be used to prevent injury, align your spine, and recover from low back pain.

Bend Over Row with resistance band:
Stand on your resistance band with your feet at shoulder width and adjust the band resistance. Bend over (hip hing) with a flat back and chest up. Keep your elbows next to your body and pull the bands to the point that you feel your elbows parallel with your back. Try to pinch your shoulder blades together & slowly back to starting position . Repeat the movement.

Bridge Toe Toch:
Sit on the floor with your feet in front of you and hands behind you. Your fingers can be pointed towards the side or behind you. With your feet on the floor, lift your hips skyward. Pause when your body is parallel with the floor. Focusing on contracting the core first, bring your right hand up while simultaneously lifting your left leg up. Touch your right hand to your left toes. Slowly return to the elevated position and switch sides. Bring your left hand to your right toes. Keep alternating back and forth.

Pigeon Stretch:
Pigeon pose is the perfect pose to release tension and maintain hip flexibility because it stretches both the hip rotators (buttocks area) and the hip flexors (the muscles that run along the front thighs and pelvis).
Pigeon pose helps to elongate the back, open the hips, groin and hamstrings, can alleviate pressure on the low back and decrease symptoms of sciatica.

Side Plank:
The side plank is one of the easiest ways to work the two layers of muscle along the sidesof your core, known as your obliques. These muscles help you rotate and bend your trunk, and they also play a role in helping to protect your spine.

Side kick with resistance band:
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.

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*MEDICAL DISCLAIMER*
USE OF THIS VIDEO'S CONTENT IS AT YOUR OWN RISK.
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