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

In this routine I share with you a 20 minutes of workout routine for L4 L5 / L5 S1 Disc bulges and Sciatica Pain. This routine is an intermediate workout routine, and in this routine I share with you a warm up to start and a cool down to finish your workout.

If you haven't follow my 1st Workout routine for L4 L5 / L5 S1 Disc bulges and Sciatica Pain (Begginer). You can start your routine from here. https://youtu.be/lwTunDiPTHc

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

Annular Tear L4L5 L5S1 Disc Bulges
https://youtu.be/qbnFdG_ZULY

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 routine.

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 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 Rotation:
This drill is to help improve thoracic mobility, specifically thoracic rotation. Begin in a half kneeling position with 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.

Kneeling Push up:
Get on your knees and place your hands on the floor in line with your shoulders, your hands slightly wider than shoulder-width apart. Contracting your core, keeping your elbows close to the sides of your torso, bend your elbows to lower your body until your chest nearly touches the floor. Pause, then push yourself to the starting position.

Romanian Deadlift (RDLs):
Standing with feet shoulder width apart, facing forward, head up, shoulders back, and back straight, the legs should have a slight bend in the knee. Start with a hip hinge, pivot forward at the waist keeping the shoulders pulled back and low and the back straight without bending your lower back and upper back. At the bottom of the motion you should have a good stretch in the hamstrings. contracting through the glutes, hamstrings, and calves, standing back up to starting position.

Clamshell:
Lie on your side, with legs stacked and knees bent at a 45-degree angle. Rest your head on your lower arm, and use your top arm to steady your frame. Be sure that your hipbones are stacked on top of one another, as there is a tendency for the top hip to rock backward. Engage your abdominals by pulling your belly button in, as this will help to stabilize your spine and pelvis. Keeping your feet touching, raise your upper knee as high as you can without shifting your hips or pelvis. Don’t move your lower leg off the floor.Pause, and then return your upper leg to the starting position on the ground. Do 20 reps on each side.

Side kick (RB):
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.

Superman Exercise:
Start by lying in a prone position with your face down, arms straight overhead and legs fully extended. You are going to lift your right arm and opposite hip/leg off the ground, and then alternate the movement to the other arms and hip/leg. By lifting your arms engage your core and activate muscles throughout your upper back and with lifting your opposite hip you will engage your glute and lower back muscles. Repeat the movement for 3 sets of 10 repetitions.
Follow me

Visit my Website: https://www.dublinsportsinjuryclinic.com​
Like us on Facebook: https://www.facebook.com/dublinphysic...​
Follow on Instagram: https://www.instagram.com/dublin_spor...​
Follow on Twitter: https://twitter.com/physio_bob?s=03​

**MEDICAL DISCLAIMER**
USE OF THIS VIDEO'S CONTENT IS AT YOUR OWN RISK.
#sciaticatretament​ #L5S1​ #l4l5 #sciaticatretament​ #sciaticapainrelief​ #sciatica​ #backpain​ #Soreback​