5 Best EASY exercises for L4-L5, L5-S1 Disc Bulge, Dr. Frank Altenrath | Chiropractor In Cresskill

If you are suffering from a low back disc bulge or herniation, whether L4-L5 or L5-S1, the pain and discomfort can be debilitating and frustrating. However, doing the right exercises at the proper time increases your chances of recovering quicker. In this video you will be shown five different exercises that address mobility, as well as stability of the low back, which includes the L4-L5 and L5-S1 region. At the end of the video you will also be shown some BONUS exercises that incorporate decompression of the low back which allows pressure to be taken off of the discs allowing for quick pain relief in many cases. Remember to always consult with your health professional before starting any exercise program to make sure that they are right for you.
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[@Ninoblack88]

You are a godsend sir... Straight forward without the gimmicks

[@SiFu46]

Thank you, Dr. Frank. This helps a lot. 🙏🙏🙏

[@drfrankaltenrath]

You are very welcome 🙏

[@KhaledGood-r9c]

Thank you DR.frank

[@drfrankaltenrath]

Thanks for watching 🙏

[@alberthaug-t4p]

Good video. Most truths is showing effects of your old hockey injuries. Held off back surgery in my 40-s and 50-s. After retirement had both neck and back surgeries with great success. It is amazing how we dont do those exercises until you cant stand the pain anymore. The exercises are all i went through during therapy over the decades. The key is to keep doing them even after pain relief. Very rarely does a back injury go completely away except a act of God. Just as your old hockey injury is noticeable the effects of back injury never goes away. The past 2 years after the back surgeries has been the most pain free and limber days of my life since first back injury over 30 years ago. Amazing how far back surgeries have progressed with the newer surgeon out there..

[@drfrankaltenrath]

Thanks for sharing. I am so glad you are doing well🙏. Aging is definitely a journey that keeps reminding us of our past injuries🙂. But as long as we keep moving to the best of our ability it’s a win. Think about all those that never had the blessing of getting old. Keep up the good work👍

[@diDaN75]

Thank you, Dr. Frank. I've been struggling with L5 S1, DDD, and I've undergone rehabilitation about 15 times, including exercises that I've continued at home. I've watched other videos related to this issue, but the exercises didn't seem to work for me. Instead, I've experienced ongoing pain in my lower back. When I saw your video, I thought it might be the best set of exercises, some of which I'm already doing. I'll provide you with feedback later on.

[@drfrankaltenrath]

Thanks for watching. I wish you the best in health🙏

[@byamunguisaac8819]

Doctor ,God bless you

[@brahimadiallo2209]

Thank you Dr Frank. This is very helpful

[@drfrankaltenrath]

You are very welcome

[@yesebj9581]

This was a great video! I never thought I would be dealing with a back injury 🥺

[@drfrankaltenrath]

Stay positive , the body can heal👍

[@zap2022]

Thanks for outstanding video, Frank. Your demonstration of these remarkably simple exercises has provided me with immense relief, and I have found great satisfaction in incorporating them into my regular practice routine. I truly appreciate the effort you have put into creating this video and presenting the exercises in such an accessible manner.

[@drfrankaltenrath]

Thanks for sharing.

[@arashokkumar8816]

👌 wonderful demonstration ! 🙏 thank you Doctor !🌷🙏

[@drfrankaltenrath]

Thanks for watching🙏

[@NagaPraveen-vv6bn]

No words💐 Very very use ful 🙏Doctor Tq🙏

[@drfrankaltenrath]

Thanks for watching 🙏

[@bhimasawai6102]

Today i saw your demo ,realy helpful,thank you very much.

[@clarehatcher760]

Thankyou for these excercises. I am recovering from herniated disc, 7 weeks in and starting to want to excercise... my leg still has pins and needles and reduced strength and feeling. My question is- the bones in my back crunch and grind when I move about, and I worry what that means!? 😳

[@osmanhaidary4664]

Hello sir please answer this is the glute bridges exercises effective for this injury, should we do it ???

[@cathyleposa-petraud8054]

Great Video.... Thank You ❤❤❤

[@drfrankaltenrath]

Thanks for watching🙏

[@rameshrekhi6780]

Very nice Dr thanks

[@drfrankaltenrath]

Thanks for watching 🙏

[@VallaBuma]

Thank you Dr Frank video si interesting

[@drfrankaltenrath]

Thanks for watching 🙏

[@readomansi4375]

Thanks for the demo doc.

[@drfrankaltenrath]

You’re welcome. Thanks for watching 🙏

[@தென்காசித்தலபுராணம்]

Thank you sir am from Tamilnadu

[@rahulramadas1999]

Very helpful 🤝

[@drfrankaltenrath]

Glad to hear that. Thanks for watching 🙏

[@foziasabir325]

Thank u Dr. Frank

[@flordelizaordinal5028]

Thank you so much Dr.Frank

[@drfrankaltenrath]

You’re welcome e. Thanks for watching 🙏

[@aalifaleh5893]

Thx for supporting I just start pain. What is the best exercises? Or what I have to do? Or avoid?

[@margiedelossantos2648]

Thank you doctor 🙏🙏

[@drfrankaltenrath]

Thanks for watching 🙏

[@andrewcerda5390]

Thank you 👍🏼👍🏼

[@drfrankaltenrath]

You’re welcome🙏

[@vbienek8649]

These decompression exercises are great, ty. Dr. Frank, it'd be very helpful if you'd share additional exercises &/or INFO. for folks like me that suffer with radiculopathy/ deferred SEVERE PAIN that remain in both legs & feet because L5S1 herniated disc [due to 35 yr old gym injury]. My DO frowns upon back surgery & I'd tend to agree. I refuse to stay idle but gets me in trouble!🙄

[@drfrankaltenrath]

Thanks for sharing! I will do that. Stay positive and know that the body can heal🙏

[@khyun125-o6j]

Hi Doctor. Do you have exercises that can replace swimming?

[@cutefan5playsmsp895]

Thank you so much for sharing your time to help many of us with back pain. Have a bulging disc at L4-L5 no Sciatica pain all my pain is in the back, can I do this exercises? Thank you if you could share your thoughts.

[@drfrankaltenrath]

Thanks for sharing 🙏. You can definitely try these exercises and if any of them increase symptoms do not continue. But as I always say, you should speak with a medical professional who knows your case specifically if you have any questions. Good luck 👍

[@gosia3032]

Thank you very much Dr .Frank for another great video !!! So well explained and demonstrated !!! Wow ! This is exactly I was looking for ! ( My gut tells me it } 🤗👍🙏

[@deepashrisonkhia4116]

Nicely explained , thank you

[@drfrankaltenrath]

Your welcome 🙏

[@jagathrohana5565]

Thank you

[@queenshay3955]

Great tips and clear explanation of steps. Thank you keep them coming👍🏾

[@drfrankaltenrath]

Thanks for watching 🙏

[@lornabanawa6455]

Thank you Doc

[@scpanchangyt4220]

I have suffered pain L4 L5 lower back pain 😫 way back 2018 same yr.i got surgery now may work is extensive standing and weighing 7kg per seconds now i feel pain again .since i watch your video i followed step by step to avoid any worse pain again .thank you doc.❤

[@drfrankaltenrath]

Thanks is for sharing 🙏

[@WaterBoy-et5bl]

Hi doc kindly help with excersie which help neck re stureture

[@TheJBeck1]

Super helpful

[@drfrankaltenrath]

Thanks for watching 👍

[@VisionCommunications]

This is very helpful. Thanks for sharing it!

[@drfrankaltenrath]

Thanks for watching 🙏

[@ronaldlowis225]

What do you do when sleeping pain onright side and knee get worse

[@khyun125-o6j]

Do you have exercises that can replace swimming?

[@drfrankaltenrath]

Thanks for watching. As for replacement exercises for swimming, that is very difficult due to the buoyancy effect of water. They do have high tech treadmills that operate in water tanks but that is more for the professional team setting. That’s why swimming f is such a great exercise👍

[@laurenlim470]

Rebounder - can walk gently on rebounder if hv burning thighs ? Tq sir 😊

[@TempikMambu-ws4re]

Thanks

[@TheJBeck1]

Thank you🙏🏻🙏🏻🙏🏻🙏🏻😇

[@masegomasire9342]

There is no disc between L4 &L5 😢,and i have done total right hip replacement last year Feb due to hip fracture

[@shahadatbukhsh5547]

God bless you

[@drfrankaltenrath]

Tja ja for watching 🙏

[@agambird]

Thanks Dr. Frank for the nice video. I have a question: when I walk for more than 6 to 8 minutes, I will start having pain and numbness that starts from the buttocks all the way down to the feet, I couldn't walk any further and i have to stop for a couple of mins for the pain to go away- the pain is equally distributed between the two sides. X-ray shows a narrow disk L5-S1- any suggestions for a proper workout to heal this? Thanks

[@drfrankaltenrath]

Thanks for sharing. In your situation I would consult with a health professional that knows your case. It’s difficult to give suggestions without seeing the MRI and examination. I wish you the best 🙏

[@pratimamhatre8201]

Sir I hv THR both n L4L5 disc bulg what shud b done?

[@kanchanacaldera4134]

Hi.my discs has reduced the spaces.are those exercises good for that ? And I have a sciatica nerve pain too.and also a neck and shoulder pain.please advice .thank you .

[@drvenkatsk321]

Thank u.

[@drfrankaltenrath]

Your very welcome🙏

[@normatoledo2770]

Thank you Dr . Frank. I am Norma Toledo i have L 4 L5 and your video helps me a lot

[@drfrankaltenrath]

Thank you for watching Norma. I’m glad you’re feeling better🙏

[@kenmastersmaster]

What about an inversion table

[@chittaranjanpatra3792]

Very useful tips thaks

[@champadas881]

Hello. I have been suffering from left buttock pain along with left leg since last 4 months. MRI done and report has disc protusion in L4-L5.Age-60y female

[@nazaibkhan5703]

Hi Dr Frank I am following your videos. Thanks I have one question. My Doctor told me that you disc a bit buldge out and I need core training. But I don't understand how it can help me to solve my issue? How core training helps in my case? Could you please shortly answer 👏👏👏

[@drfrankaltenrath]

Thanks for the question. A strong core supports the spine by taking load pressure off of the discs, just like strong quadriceps and hamstring muscles support the knees. It is always beneficial to have a strong core.

[@moueezsohail130]

Thanks really helpful appreciate your efforts.

[@drfrankaltenrath]

Thanks for sharing.

[@أحمدناأبوبكر]

جميل

[@megawatiomar2712]

Thank you so much.

[@aneesha7054]

Sir can i do back hyper extension in gym for lower back? I have lower back pain but its never very serious but its always there and sometimes there is some electric shock kind of pain, very rare but occurs sometimes while bending. Is it herniated disc or bulge? Which is riskier?

[@jagathrohana5565]

God bless

[@carmensm8]

Are the extension exercises recomanded also for degenerative anterolistezis L4-L5 ?

[@LiOn_nEsS]

Thank You so so so much God Bless you

[@drfrankaltenrath]

Your welcome

[@mabeltettey-k2j]

I have L4 for 3months now with sever pain am 35years

[@billlepley4273]

Is rowing good or bad for stenosis?

[@drfrankaltenrath]

It depends, usually bending forward feels good with stenosis.

[@kenmastersmaster]

My shins are numb and nothing helps

[@revathi7799]

Please explain from india tamil nadu

[@Dahliawoman]

Very good! I wished you didn't practice 90 minutes from my house!

[@drfrankaltenrath]

Thanks 🙏.

[@chonyisodon9087]

❤

[@binodbiharidas6840]

I want to saire my mri report to u ,but i dont know how to

[@lerulenesimpson5071]

I AM 80 CANT BENĎOW AND JUST FINE OUT THAT THESE PAIN IN THE LEGS IS CESATIC PAIN

[@revathi7799]

L5 dis bulge how to sleep doctor

[@drfrankaltenrath]

kzbin.info/www/bejne/iZnac51rbsaZgcU

[@aihategoogl4684]

The devil wears red and has blue horns👆 Check the beginning. No seriously, good exercises.

[@uuu6859]

S4L5. 22years now i am suffering from lowback pain

[@BhanuPrakash-rv5fg]

Thanks Doc.

[@drfrankaltenrath]

You’re very welcome🙏👍

[@jagathrohana5565]

❤

[@vishnup9459]

❤️