Disc bulges early management for pain relief

Disc bulges early management for pain reliefShow more

In this video I show you the early management exercise routine for L4 - L5 / L5 - S1 Disc Bulge , herniated disc and sciatica. This routine simple help you to reduce your lower back pain and improve your mobility.

Lumbar decompression:
Lumbar decompression simply help you to reduce pain and pressure off your lumbar spine, this exercise is for the acute and early phase of your rehabilitation. You should follow this exercise daily as often as possible for pain relief.

Standing cat camel:
Cat camel can help you to improve your lower back and upper back. If you suffering from sciatica pain, cat camel can be a great help to reduce your lower back and hip pain and increase your lower back mobility. You can try this exercise in the standing position for 3 sets of 8 to 10 repetitions.

Seated Nerve Glide:
Application for the mobilization techniques of the sciatic nerves not only improved the functions and health of the participants, but It may also promote healing of the soft tissues by stimulating the functions of the nervous system to improve nervous system adaptability and decrease sensitivity, helping to alleviate symptoms.

Seated Figure 4 stretch:
The figure four stretch is one of the best stretches you can do for your body, regardless of the type of training you do. It targets the hips, lower back, and glutes, your body's largest and most powerful muscle group specifically your Piriformis muscle.
Try this stretch daily for 3 to 4 sets of 15 to 20-sec hold.

Seated back extension:
Start with a small extension and gradually progress. Move within a pain-free range of movement, don't push it. Breathing is essential while doing it. For optimum results, you may try this routine at least 2 to 3 times a day.

These exercises will help you to relieve pain, and improve your lower back mobility. If you have sciatica pain and symptoms this routine is suitable for you.

As I promised, here is a couple of sources that you can use for your recovery.

L4 L5 - L5 S1 disc bulge best exercise rehabilitation for pain relief
https://youtu.be/SNDEBO6nQ6A

Spondylolisthesis treatment
https://youtu.be/jzcKlm0jo8w

Sciatica pain relief in 5min
https://youtu.be/nEMxW8Z_CI4

- MRI vs MRI: https://www.dublinsportsinjuryclinic.com/mris-vs-mris/

- Herniated Discs Treatment and Management
https://www.dublinsportsinjuryclinic.com/herniated-discs-treatment-and-management/

- 4 TOP EXERCISES FOR SCIATICA PAIN RELIEF
https://www.dublinsportsinjuryclinic.com/4-top-exercises-for-sciatica-pain-relief
References:

The effects of self-mobilization techniques for the sciatic nerves
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4755972/

Systematic Literature Review of Imaging Features of Spinal Degeneration in Asymptomatic Populations
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4464797/

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