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L4 L5 Disc Herniation Exercises

Hi Sir, Disc herniation l5-s1 level. Please tell me exercise to correct my spine shape.

The exercises I personally recommend are listed below in the order I use with my patients. Exercise #1: lying figure-4 stretch (for piriformis) in the early stages of a disc bulge, your body’s natural response is to tighten up and protect the spine and buttocks area. Because of this, one of the the simplest things you can do yourself to relieve radiating back pain caused my a disc bulge is stretching piriformis muscle. How to perform it: ● begin lying on your back with your knees bent and feet positioned flat on the floor ● place your right ankle over your left knee ● use your hands or a band to pull the left thigh towards your chest, and hold for 20 to 30 seconds ● repeat on the other leg ● aim for 3 repetitions on each side exercise #2: prone alternating leg raises the prone leg lift creates spinal extension helping push the jelly-like material back towards the center and reduce bulging disc. How to do it: ● lay face down with your palms on the floor under your forehead. ● straighten one leg then lift it a few inches off the ground with your toe pointed. ● lower your leg to the floor with your knee remaining straight. ● switch legs ● repeat 3 x 15 reps each side ● 3 x a day exercise #3: half cobra pose the half cobra pose creates spinal extension helping push the nucleus (jelly) back towards the center and reduce bulging disc. How to do it: ● begin this exercise by lying on your stomach (prone position) and slowly prop yourself up on your elbows while keeping your hips in contact with the floor. ● hold the prop-up position for 10-15 seconds before returning to the prone position (lying face down). ● gradually increase to holding the end position for 30 seconds. Aim for 10 repetitions of this stretch. ** initially, you may not be able to tolerate this position very well, so make sure you start slowly and carefully. Recommended: half cobra pose exercise video demo exercise #4: full cobra pose the full cobra pose creates even more spinal extension than half cobra helping push the nucleus (jelly) back towards the center and reduce bulging disc. How to do it: ● begin lying on the ground with your hands flat on the floor at the level of your shoulders ● slowly push your hands to raise your shoulder off of the ground until you feel a slight stretch ● increase your range of motion by exhaling as you push further into lumbar extension ● aim for 5 repetitions exercise #5: abdominal drawing maneuver a solid core foundation helps provide stability which in turn prevents re-injury and further injury from occurring. This will help reset the spine into neutral position. How to do it: ● lie on your back ● bend your knees ● contract your stomach muscle (abdominals) ● hold for 5 seconds ● release ● perform 3 x 20 sets daily.
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My father is 56 years old. He has severe back pain. We referred orthopedic surgeon. In mri, the l5-s1 disc is 05 mm. The bulge is concentric, posture-central and left paracentral broad based disc protrusion, right paracentral and right far lateral medium sized extrusion (hard disc, subligamentous herniation) causing marked thecal sac compromise. The doctor suggested us to go to surgery but we don't want to go for surgery since we see many cases in which after surgery patient is not able to stand properly and always sits on a wheelchair. Please suggest if he can be fit via medicines or physiotherapy.

My father is 56 years old. He has severe back pain. We referred orthopedic surgeon. In mri, the l5-s1 disc is 05 mm. ...
It can be recovered by doing physiotherapy. 5 good bulging disc exercises and stretches the exercises I personally recommend are listed below in the order I use with my patients. Exercise #1: lying figure-4 stretch (for piriformis) in the early stages of a disc bulge, your body’s natural response is to tighten up and protect the spine and buttocks area. Because of this, one of the the simplest things you can do yourself to relieve radiating back pain caused my a disc bulge is stretching piriformis muscle. How to perform it: ● begin lying on your back with your knees bent and feet positioned flat on the floor ● place your right ankle over your left knee ● use your hands or a band to pull the left thigh towards your chest, and hold for 20 to 30 seconds ● repeat on the other leg ● aim for 3 repetitions on each side exercise #2: prone alternating leg raises the prone leg lift creates spinal extension helping push the jelly-like material back towards the center and reduce bulging disc. How to do it: ● lay face down with your palms on the floor under your forehead. ● straighten one leg then lift it a few inches off the ground with your toe pointed. ● lower your leg to the floor with your knee remaining straight. ● switch legs ● repeat 3 x 15 reps each side ● 3 x a day exercise #3: half cobra pose the half cobra pose creates spinal extension helping push the nucleus (jelly) back towards the center and reduce bulging disc. How to do it: ● begin this exercise by lying on your stomach (prone position) and slowly prop yourself up on your elbows while keeping your hips in contact with the floor. ● hold the prop-up position for 10-15 seconds before returning to the prone position (lying face down). ● gradually increase to holding the end position for 30 seconds. Aim for 10 repetitions of this stretch. ** initially, you may not be able to tolerate this position very well, so make sure you start slowly and carefully. Recommended: half cobra pose exercise video demo exercise #4: full cobra pose the full cobra pose creates even more spinal extension than half cobra helping push the nucleus (jelly) back towards the center and reduce bulging disc. How to do it: ● begin lying on the ground with your hands flat on the floor at the level of your shoulders ● slowly push your hands to raise your shoulder off of the ground until you feel a slight stretch ● increase your range of motion by exhaling as you push further into lumbar extension ● aim for 5 repetitions exercise #5: abdominal drawing maneuver a solid core foundation helps provide stability which in turn prevents re-injury and further injury from occurring. This will help reset the spine into neutral position. How to do it: ● lie on your back ● bend your knees ● contract your stomach muscle (abdominals) ● hold for 5 seconds ● release ● perform 3 x 20 sets daily.
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I have been suffering from disc herniation (l5 s1) for last 1 month. Have been undergoing physiotherapy. But for last 3 days, I am unable to stand on my left toes. The doctor has put me on medication and has advised for complete bed rest for at least next 6-8 days. If the condition remains same, he might suggest for surgery. Please suggest.

Hi. I would advice you to take rest for 10 days. Then keep some hot water bag for 15-20 mins 3 times a day. Start doing core activation exercise along with physio. Don't take traction sometimes it may aggravate pain.
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Why I feel so much pain in outer thighs and hip after doing hamstring stretch. I have l5-s1 herniated disc so my physio suggest stretching exercise. But after doing hamstring stretch I feel so much pain in outer thighs like swelling.

Why I feel so much pain in outer thighs and hip after doing hamstring stretch. I have l5-s1 herniated disc so my phys...
Spine instability often causes tension in the hamstring, the large muscle that runs down back of the thigh, thigh hamstring can pull on the lower back, increasing pain and discomfort, exercise for pain relief r pelvic tilt, crunches, double knee to chest, multifidus activation, hamstring stretch.
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Hi, I am 25 years female. Who is suffering for cervical pain from last 1 year? Sometimes my pain radiated to shoulder and left side neck muscles is so stiffed ki I am not able to move opposite side. What should I do? Please suggest to me.

Hi, I am 25 years female. Who is suffering for cervical pain from last 1 year? Sometimes my pain radiated to shoulder...
Pain in the neck is common and can be triggered by various issues, including muscle strain, ligament sprain, jammed spinal (facet) joints, disc herniations, "pinched" nerves and diseases such as osteoarthritis. The most frequent root cause of neck pain is poor posture or positioning, whether it be at your work desk, driving your car, working out at the gym or sleeping in your bed at night. Poor posture combined with stress (which causes tight muscles) is a recipe for chronic neck pain. REST MOIST HEAT FOMENTATION SPECIFIC NECK EXERCISES (Consult in private) MEDICATION (Consult in private)
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Hi, Can someone diagnosed with l4l5 and l5s1 disc herniation be treated with epidural steroid injection for temporary pain relief? Are they safe? Does it cause problems in women in conceiving? Are there any other options for temporary pain relief, say for some 20 days?

Hi, Can someone diagnosed with l4l5 and l5s1 disc herniation be treated with epidural steroid injection for temporary...
In such case rather than taking steroids please take physiotherapy. Because steroids have very harmful effects which may later on cause problems. In physiotherapy we will help you with the exercises to treat symptoms associated with a herniated disc. By doing proper exercise, under guidance, you will not only get pain relief, but can help your body to prevent further injury. Kindly consult some physio and then take a decision of steroids. After physical examination physiotherapist will help you with the exercise regime required in your case. For any query please contact. Stay healthy regards.
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I have very bad spine sir ,mild herniation in c5 c6 and disc degeneration disease in l4 l5 disc protruding since 2013 end and from last 1 years early stage of osteoarthritis in both knee joints sometimes I decide to suicide.

You can do the following exercises for neck pain a person can ease the symptoms of cervical spondylosis with a few simple neck exercises. 1. Neck stretch keep your body straight. Push your chin forward in a way that stretches the throat. Softly tense the neck muscles. Hold this for 5 seconds. Return your head to its center position. Push your head back with the chin held high, and hold for 5 seconds. Carry out 5 repetitions. 2. Neck tilt tilt your head forward so that the chin touches the chest. Softly tense the neck muscles. Hold this for 5 seconds. Return the head to a neutral position. Carry out 5 repetitions. 3. Neck tilt (side-to-side) lean your head down towards either shoulder, leading with the ear. Softly tense the neck muscles. Hold this for 5 seconds. Return your head to the center and repeat on the other shoulder. Carry out 5 repetitions. 4. Neck turn turn your head to one side as far as it remains comfortable, being sure to keep your chin at a level height. Tense your neck muscles for 5 seconds. Return the head to a central position. Repeat on the opposite side. Repeat this exercise 5 times on each side.
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Hi, I had MRI report which shows impression: "MR images reveal degenerative changes affecting lumbar spine with medium size posterocentral disc herniation at L5-S1 level. Disc bulge-herniation at L4-5 level and disc bulges at L2-3 & L3-4 levels. Please suggest me the best treatment for this. I will be highly thankful.

U regularly do back exercises that your orthopaedic suggested. U can start with Gels 30/6 times a day for 3 days. Ask for consultation with detailed information so that I can help you better.
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I am having back pain in L4/L5 part. MRI report reveals disc bulge with disc herniation. What would be best treatment for same. Whether I should go for surgery? Or by medicine/physio it is curable. Suggest the best exercise.

I am having back pain in L4/L5 part. MRI report reveals disc bulge with disc herniation. What would be best treatment...
Hi that is most common. Please let me know if you have pain it's curable, if any narrowing also it's curable. If you are bed ridden surgery is required. Consult near qualified Physiotherapist he will assist you and he will explain your present condition and he will give evidence based treatment and home exercises.
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