3 years ago

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In this video I show you an effective exercise rehabilitation routine for L4 - L5 / L5 - S1 Disc Bulge pain relief.

Resistance band: https://amzn.to/3rGBl5B
Yoga Mat: https://amzn.to/3nWAmfn
Yoga stretch band: https://amzn.to/38P7Wh6
Resistance band lope: https://amzn.to/3hrkgrK
Resistance Bands Set Exercise: https://amzn.to/2KRCsPc
CFX Resistance Bands lope: https://amzn.to/3rJyrgn
Foam roller: https://amzn.to/2XaiORn
Foam roller and massage ball: https://amzn.to/3rJzcWL
Trigger Point foam roller: https://amzn.to/3rGFuGM
Back support brace: https://amzn.to/3hsZbx7

This video is a progression exercise routine that you can use for a quicker recovery for disc bulges. Make sure to watch this video until the end, as I have highlighted 4 important tips at the end of this video for you to follow for optimum results and minimize the recurrence of your back pain.

If you haven't watched the 1st part of my video about L4 L5 - L5 S1 disc bulge best exercise rehabilitation for pain relief, you can use the link below.

https://youtu.be/SNDEBO6nQ6A

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

In this video, I have shared an effective way to relieve your back pain, improve your core strength, and regain your mobility.

You can improve your core strength with side plank and that will help you with pain relief 2:53

Thoracic rotation can be an excellent movement to improve your mobility and also your pain. Regaining movement is the key to improve your lower back disc bulge. 5:43

Back extension is a great exercise for disc bulges and it can be done as an exercise that strengthens your lower back and in this routine, I show you how to engage your glutes as a progression. 9:55

QL stertch is simple to stretch that can help you to improve your mobility in your lower back and with practicing your breathing you can improve your overall movement and pain. 13:00

Forward lunges are great progress to take your movement to the next level and challenge yourself. This exercise does challenge your core and it can help you to get comfortable with your lunge position since we do them daily. 17:06

As I promised, here is a couple of sources that you may want to read in regard to your back pain and your MRI scan.

L4 L5 - L5 S1 disc bulge best exercise rehabilitation for pain relief part 1
https://youtu.be/SNDEBO6nQ6A

- 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/

Variability in Diagnostic Error Rates of 10 MRI Centers Performing Lumbar Spine MRI Examinations
https://pubmed.ncbi.nlm.nih.gov/27867079/

**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.

Don’t use this content as a replacement for treatment and advice given by your doctor or health care provider. Consult with your physical therapist or healthcare professional before doing anything contained in this content.

By watching this video, you agree to indemnify and hold harmless Dublin Sports Injury Clinic(and its representatives) for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Dublin Sports Injury Clinic makes no representations about the accuracy or suitability of this content.

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Music: I Found DB Cooper
Musician: Craig MacArthur
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