10 Min Daily Routine for Lumbar Disc Bulges and Sciatica Pain Relief

In this routine I share with you a 10 minutes Daily routine for L4 L5 / L5 S1 Disc bulges and Sciatica Pain. This routine has been designed to be done daily as part of your daily activities.

If you suffer from L4 L5 / L5 S1 Disc bulges and Sciatica Pain this daily routine can help you to stay active without aggravating your pain and discomfort. You can follow this routine daily at least once for optimum results.

5 Min Daily Routine for Lumbar Disc Bulges and Sciatica Pain Relief
https://youtu.be/cdfjRX54VsY

Cat Camel:
Get onto your hands and knees, with your knees spaced hip-width apart and your hands directly beneath your shoulders. Tighten your abdominal muscles and arch your spine upward toward the ceiling. Hold the position for at least 10 seconds, then slowly relax your back. Allow your stomach to fall toward the floor, bring your shoulders together and stretch your back downwards into a swayback position. If you suffer 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.

Baby Pose:
Begin on your hands and knees. Spread your knees wide apart while keeping your big toes touching. Rest your buttocks on your heels. Those with very tight hips can keep their knees and thighs together. Sit up straight and lengthen your spine up through the crown of your head. Your heart and chest should rest between or on top of your thighs. Allow your forehead to come to the floor. Keep your arms long and extended, palms facing down. Press back slightly with your hands to keep your buttocks in contact with your heels. Lengthen from your hips to your armpits, and then extend even further through your fingertips.

Kneeling Thoracic Rotation:

This drill is to help improve thoracic mobility, specifically thoracic rotation. Begin in a half kneeling position near the wall. This will help keep your pelvis and lumbar spine fixed and reduce your ability to compensate. While keeping the knee close to the wall, rotate your head and shoulders. The goal here is to eventually allow both arms to lay against the wall . Exhale as you rotate further into this stretch.

McKenzie Exercise:
McKenzie exercises for low back pain are beneficial treatments for increasing flexibility of spine and improving the pain with better results in pain relief. McKenzie exercises are a successful method for decreasing and centralising the pain and increasing spinal movements in patients with low back pain.

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.

Nerve Glide Seated:

Application for the nerve mobilization techniques is not only improved the functions and health of the participants, 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.

Hamstring stretches:
Hamstring stretches and nerve mobilization are effective interventions for patients with lower back pain, and nerve mobilization is superior to hamstring stretching in alleviating lower back pain of patients. Therefore, both hamstring stretching and nerve mobilization can be usefully applied for the therapy of patients with lower back pain.

Figure 4 stretch Seated:

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 Performs muscle. Try this stretch daily for 3 to 4 sets of 15 to 20 sec hold.

Glute Bridges:

Lie down on the floor, with you back straight against the ground and your knees at right angles. Keep your arms at your side, pess your knees out , and raise your hips towards the ceiling. Squeeze your glutes tight, hold for 1-2 sec, and release. Repeat the exercise for at last 10 repetitions.

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**MEDICAL DISCLAIMER**

All information, content, and material of this video or website are for informational and demonstration purposes only. It is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.

10 Min Daily Routine for Lumbar Disc Bulges and Sciatica Pain Relief

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