5 WORST Exercises with L4-L5 and L5-S1 Disc Bulge (REPLACE WITH THESE) Dr. Frank Altenrath Cresskill

[@georgegoodyear9631]

Thank you very much, Dr. Frank, for taking the time and trouble to broadcast such valuable advice. I will be sure to follow it.

[@davida1606]

Thank you, I needed this guidance today. I'm 54 and I have been really cautious so far, but this has been very insightful for understanding herniated discs. Thank You.

[@drfrankaltenrath]

Thanks for sharing.

[@queenshay3955]

Great video easy to understand and great visuals. Especially appreciate the closeup visual of the disc bulging by wrong movement.👍🏾

[@markapurtell2432]

Thanks Doc. I replaced squats with physioball dumbbell squats against the wall. I put the dumbbell on my lap and start with the ball at about belt height. I am careful not to perform the reps below parallel, so my spine stays in neutral position. Avoiding the exercises you listed has definitely helped my back recover, even though I miss them as an experienced lifter. I am 54, and I need to take my ego out of my training. I have been lifting weights for over 40 years for strength and esthetics, not for pain and immobility.

[@drfrankaltenrath]

Glad to hear👍👍

[@van1lla_fx]

So basically cant workout. It would be much more appreciated to find a way to get back the spine balance. I cant imagine not be back to weightlifting anymore…

[@gregoryazar6367]

1. No squats. Replace with wall squats. 2. No leg presses. Replace with wall squats as well. 3. No deadlifts. Replace with supine bridge. 4. No sit-ups. Replace with plank. 5. No standing hamstring stretches. Replace with wall hamstring stretch.

[@lisalang7096]

Great easy to understand video. I will definitely try these as I’ve been afraid to try specific exercises because of my herniation.

[@drfrankaltenrath]

Thanks for sharing

[@HafeezSKP]

Very informative and useful video for sciatica pain issues.

[@drfrankaltenrath]

Thank you 🙏

[@Mrdubomb]

I overworked my lower back 13yrs ago, ever since it feels tight and causing me lots of issues, threw my back out a 3x now, woke up one morning with a pinched nerve-twice, that took me out for a week. Best way to describe it is it feels like the muscles clenched up and wont let go. There is very little strength in the lower back. Ive been seeing a chiro but I dont think its the answer for me, any ideas? Im not very mobile in the morning, putting socks on is a chore and a half. feels tight to bend over, tight hams dont help either I suppose.

[@daemon_Sevin]

I understand and trust the process but All I heard was to “replace all your compound strength & muscle building exercises with body weight static hold exercises” 😢 I guess we do what we have to do to heal.

[@danielheyward8818]

Inversion table has worked wonders for my back.

[@drfrankaltenrath]

They are wonderful 👍

[@mustangs7]

Wow, this was a game changer. Now I know! Thank you so much!

[@edu6582]

Outstanding explanation. Congratulations! Awsome day!

[@RaafsanSu]

lot of respect from Bangladesh ❤

[@beverleyclarke7327]

Thanks for your information

[@kennedyeze5586]

Thank you Dr for your insight I've been doing the wrong work out

[@sannaleesolem]

Fantastic video!

[@drfrankaltenrath]

Thank you 🙏

[@rohitchavan8061]

Really very very usefull information thankyou sir for helping all those people affected by it.

[@drfrankaltenrath]

Thanks for watching 👍

[@suhanrahman8279]

Also should avoid 'Seated Cable Raw'. I'm facing problems T3-T4-T5 ( Upper back pain😢😢).

[@tonybradds4300]

Once your back has healed or at least is stronger, can you put deadlifts and squats back into your strength training routines?

[@drfrankaltenrath]

Absolutely 👍

[@soulstice69]

Excellent, truly helpful advice!

[@drfrankaltenrath]

Thanks for watching 👍

[@OrbAttraction]

Thank you so much for being here I truly appreciate your knowledge. Even though I feel it's way too late for me. I do have a question for you if I may....Should I not be squatting (to pick up items and such if you will) if I'm now fused from my L3 down to my sacrum? I thought I was to keep my back as straight as possible? Unfortunately I misstepped causing me to fall 6 months post-op, and has led to my L2 and L1 bulging now also my disc is slipping / shifting at my L2 and L3. Definitely devastating news that I wasn't expecting to hear just two weeks. I had mentioned in the previous video I watched, this being my second one. I've been looking for my R lower SI joint pain since 07. I stopped my search in 2010 due to the fact that I truly thought it was in my head, well that's what I was led to believe anyways! I was told in 07 that I had a tilted pelvis, and issues with my pubic symphysis. Here in 2019 since I've been in bed with the same R SI joint pain. Actually it's between my R ribs and my R iliac crest, and goes to my R pelvic bone down my whole right leg and foot. Don't even get me started on my piriformis muscle that's hard as a bone still after two injections there. I do believe my R GL muscle and R Psoas muscle is a culprit as well! You could imagine what my walking gait is, it is horrific....I can barely lift my foot to walk at times. I've been forcing myself to get out and walk to be as active as my body will let me be. So with over 30 injections in my lower back region, including R buttocks, both hips, sacrum, a tailbone ablation. I remember being hooked up to an IV at one point (the name of that procedure slips my mind) all before my two fusion's one year apart from each just a year ago now. Yes, and how can I forget about my 3 R hip, R ankle surgeries and with the fall I had causing my new spine injury, I reinjured my R ankle and now my right foot too! Just yesterday I had another R hip injection hoping it could relieve me of some pain until they can figure out my R SI joint pain so I can withstand my 5th surgery in 5 years 😔 This continues to keep me in bed since February 23rd 2019.

[@drfrankaltenrath]

I’m sorry for your struggles. Stay positive and know that the body can do amazing things. Never give up🙏

[@bonscottrocks1728]

I have to stretch like the ones you say are bad because it actually relieves my pain...

[@jamesgilmore1684]

Very helpful information sir. Thank you very much

[@drfrankaltenrath]

Your welcome 🙏

[@familycosmeticdentistry5600]

Thank you so much,Dr Frank.

[@drfrankaltenrath]

You’re welcome👍

[@peterkukolik8402]

Thank you.

[@NewTestamentDoc]

what about a hack squat?

[@cheryllundholm8779]

What exercises are good to do for spinal stenosis of the low back?

[@majshkdt]

The bridge is painful for me to do, do you recommend any other alternative?

[@drfrankaltenrath]

Maybe try the dead bug exercises first until it becomes pain free👍

[@zareentaj2114]

Hi respect ed sit I want to contact you is it possible??

[@gaymichaelis7581]

Enjoyed this, doc!!!! Thank you very much, Sir!!! ❤🤗👋😇🙏

[@drfrankaltenrath]

Thanks for watching 👍

[@deborahatwine4737]

Very educative

[@drfrankaltenrath]

Thank you

[@sameerk12982]

Hello from India 🇮🇳... Thank you very much sir for this helpful information... I have a question> Can we replace wall squat with hack squat machine? Seems it keeps spine neutral.

[@drfrankaltenrath]

Thanks for watching. You can but you must be careful to not round your lower back as the legs come down. 👍

[@biztranfsbo]

Dr. Frank is one of the best chiropractors in the US. If you are in his area, and you need help with your back, you should go see him.

[@drfrankaltenrath]

Thank you for the kind words 🙏

[@BigRich1968]

Good information 👍

[@robertogil3723]

Thank you Sir

[@upaliindrarathna5355]

Thanks Dr.

[@sethcashman1011]

Excellent overview! So I take it that there is no real way to build the leg muscles all that much (beyond a certain point) with L5-S1 problems as any weightlifting is pretty much out of the question?

[@drfrankaltenrath]

It all depends. I have seen patients with L5-S1 problems develop very strong leg muscles in the proper time frame. Speak to your doctor or therapist as to what would be right for you. Thanks for watching 👍

[@sherryelysiak4798]

Good advice

[@lisacarroll5512]

Thank you! ❤

[@guevenkocak2384]

Thanks a lot

[@paomapol3386]

Very helpful and detailed 👌

[@drfrankaltenrath]

Thanks for sharing👍

[@SaiSai-nw8ph]

Sir iam 20 yrs old I got disk prblm l4 l5 from one year it is so paining one doctor said it will be life time is it real 😭😭😭

[@sediqibasit8698]

Thank you

[@drfrankaltenrath]

You’re welcome

[@BrisLS1]

Wow, my neurosurgeon used to love to show me number 5, hamstring, and said I should make myself able to do that one. I have been doing it for 30 years now. I guess it's never too late to quit that. Thanks. I wonder if lying down and doing a leg extension is a safer hammy stretch. That wall move seems awkward as hell.

[@fahada1921]

Wow. Great explanation.

[@drfrankaltenrath]

Thank you

[@purushottamjha3643]

Thank you Dr. , Can I do push ups in this case ?

[@christinejones5560]

Hi Dr, I have an L5 through S1 annular tear that is causing severe sacroiliac joint pain, this is what my most recent MRI shows, I thought I broke my butt bone it was that painful because I fell on the tile straight on my sacroiliac joint, however I am 50 years old and I have 30% fat and I also have bulging discs, spondylosis and disc degenerative disease however I have been battling this pain since age 33, I wondered if I have a annular tear from L5 to S1 if it is safe to slowly build my core because my core it’s in really bad shape, I am getting my fourth ablation next month and that is the only thing keeping me off opiates, I cannot be on my feet more than five hours,When I overdo it for 8 to 10 hours I suffer for a day or two, is it safe to build my core with the annular tear next month when I am out of pain,The pain doctor says it’s OK to build the core and physical therapy didn’t work and acupuncture didn’t work until the 13th Trai of the acupuncture doctor when he started hooking up electricity to the needles , I get one or two days of relief when he does this

[@trhaynes210]

Any thoughts on healing from the inside, like collagen or other diet advice? Thanks!

[@matinmarzi3763]

Hi Dr, thanks for your helpful video, what about pull up is it good for L4L5 S1?

[@ginopumadera4265]

Thanks for the great content Doctor. I have been diagnosed with two herniated discs in my lower back and I experience numbness in both legs as well as weakness. I'm on pain relief medication and have been for two years. Is there hope for a full recovery by natural healing process of the body ?? What percentage of patients do heal and how long 🙏

[@drfrankaltenrath]

I have seen people heal from major disc herniation and bulges without surgery. The body can do amazing things. Time is the limiting factor. These things can take months or a year to heal. If you feel progression of muscle weakness or motor loss or loss of bladder control, then see a doctor immediately. Otherwise try to stay patient and talk to a medical professional that knows your case specifically to get specific advice. Thank you.

[@Comindance]

Not even body weight squats?

[@bonscottrocks1728]

I have stenosis and had a hemilectomy on my L3/4 L4/5 the pain was gone for a year, had to get steroid injections because the pain came back, another set of injections this year already and now we're I'm looking like another surgery 🤷‍♂️

[@hossamgaming4966]

What about pullups, pushups and dips can we do it basically?

[@juliac.3632]

Thank you Dr! I truly appreciate this video. My question is, why does leaning forward & to the left seem to be the only immediate pain relief I can get, but when I lean back it flares it up? ...My L5 has a 5mm fissure. I was healing & then 3 months ago it flared so bad I still can’t even stand up straight. All the PT exercises seem to aggravate it. I feel like my experience is contradictory to this information, although what you say makes sense. I would truly appreciate an answer, as you clearly know your stuff! I feel like once I can finally understand this I can heal properly. 🙏🏼

[@drfrankaltenrath]

Thanks for your comment. There are exceptions to everything’. The movement that helps you is based on where your disc bulge is and sometimes movements that seem contradictory seem to work. Always stick to what makes your pain lessen. I wish you well👍

[@josephrush1234]

Is there any leg exercise we can do to increase the volume of the legs? Can we do the hack machine?

[@thomasarbec7242]

Would the opposite apply if you have stenosis from bone spurs?

[@M3Besh]

Oddly enough, it wasn't deadlifting 300lbs or 150 crunches per session that reinjured my L5-S1, it was the Leg Press. That machine is bad for the back.

[@deon907]

Bridges are very hard to do with my herniation. I use a yoga block under my hips for support. Is this ok?

[@Wolf-rg7ih]

Can I do BAR/Rod pull ups ? And squats no weights ??

[@alexchacko2354]

Hi doctor I have disc bulge l4 l5 I need to stand 7 to 8 hour so that's worse my situation in this situation wat can I do pls let me know thank you

[@nav6593]

good content thanks

[@drfrankaltenrath]

Thanks for sharing 👍

[@morsalmehryar]

i have L4-S1 disc herniation and mostly variable decrease in sensation mostly bellow knee , do i have different exercise

[@slair5948]

will my disc ever reverse L5 from deadlifts

[@arungill1311]

Sir I have L4 and L5 problem.pain going hip to foot..

[@karthikks9976]

Ia this alao related with Scoliosis?

[@achup9721]

Can we do body weight squats???

[@drfrankaltenrath]

As long as you are not on the acute stage of pain, then body weight squats should be ok. To be sure always ask your medical professional that knows your case.🙏

[@RafaqatSaha-ml6ns]

Nice

[@diegoreckholder945]

Thank you very much! I have a bulging disk on L5-S1. Will I ever be able to do those exercises again? I'm 33yo.

[@drfrankaltenrath]

Never give up. I have had patients who have gone back to powerlifting after having a major herniated disc. Things need time to heal but make sure to work with your health practitioners who knows your case for specific recommendations. The body can heal👍

[@Jameelahmed-k4f]

I m servings from l4 l5 can i continue long walks

[@manishdalakoti9366]

I am starting my gym routine tomorrow....will follow these exercises...but can you please confirm for how much time this replacement have to be??

[@drfrankaltenrath]

I can’t answer specific to your case as I don’t know your clinical history, you need to ask your doctor, however in general we do these exercises until the back feels stable and pain free which could take months.

[@robiulhasan2519]

I am suffering from ankylosis spondilities, Can I run please

[@drfrankaltenrath]

You should always consult with your doctor first who knows your situation but movement is key with AS. Good luck 👍

[@anandb8486]

Hi Dr. Frank, My MRI scan result says I have a L5 S1 issue. If I change my sitting posture reduce my weight and follow the exercise you suggested will my disc bulge recover soon? If so how long will it take and is there a way my L5 S1 back to its original state or it's a permanent issue?

[@drfrankaltenrath]

Thanks for sharing . You need to speak to a health professional that is familiar with your case. This is a very complex question and only your doctor would know the answer. Best of luck.

[@mariadefatimafatima8077]

How about lunges? Are they safe?

[@drfrankaltenrath]

Lunges are great, just not during the acute stage of a disc injury. Make sure to ask your doctor who knows your case for specific recommendations.

[@flevitoleitao4360]

What are best leg exercises for l5s1?

[@drfrankaltenrath]

Thanks for sharing. These exercises are general exercises but you would need to talk to your doctor as to your specific condition. As with any exercises, if pain increases stop immediately.

[@packman3979]

What about eldoa stretches for herniated disc

[@drfrankaltenrath]

It can’t hurt to try these. We do not use them in Our office but they appear to focus on the correct structures.

[@LeeKobe1]

Ive been diagnosed with severe spinal stenosis between L4, L5, and S1. Spinal fusion is what the docs are recommending. I've heard very little good comes from fusion, especially longterm. I've been doing bends at the waist with very light weight. It's helped me significantly. That's my experience, but apparently, not recommended?

[@liberalsoul]

Sir, how long with the bulge take to heal?

[@drfrankaltenrath]

It could take months. It all depends on the case.

[@JasminMusic1602]

Can we easy jog with this disc bulge

[@drfrankaltenrath]

If you are in the acute phase of a disc injury do not jog, it puts too much pressure on the discs. Try bicycling or walking instead.

[@rasoolbuxjunejo6724]

Bulge

[@semilio1]

What he is saying is that your legs and lower back are done. You’re are not going to develop any more muscle, al you’re left with is stretching. Completely understandable.

[@CThomas-d8w]

Thank you for such great advice! Would love see a video about how lumbar discs are healed by changes in the way someone moves, sits, exercises and day to day tasks.

[@drfrankaltenrath]

Thank you for the great suggestion👍

[@hfaith81]

Thank you! This was really helpful. I had a question in regards to the glutes. Does strengthening the gluteus maximus/medius help L4-S1 disc space narrowing/bulging disc?

[@jayeshsingh3235]

Wow, Truly logical and expert information. You are a great orthopaedic doctor. Much appreciated

[@nabilou8106]

Excellent tips. Thanks a lot, doc. What swimming techniques should be avoided or used to help reduce pressure in the swimming pool?

[@pmorock]

Ohmygosh THANK YOU THANK YOU THANK YOU....FINALLY someone who gives alternatives.

[@sudeshnade1819]

Hello Dr !! Thank you so much for such a helpful video. This will help me by not disturbing the back and doing the exercises properly.

[@drfrankaltenrath]

Your welcome.👍

[@kelela37clch]

Extremely informative; thank you, Dr. Altenrath, for sharing! All the best!

[@drfrankaltenrath]

Thanks for watching and sharing🙏

[@jollyvarghese7759]

Thank you Dr. Frank... Completely agree with the information you gave in this video... I was 40yrs when i was diagnosed with DDD... Took 6 month of precaution as advised, then gradually started with walking on treadmill... 5 days a week for 7 km a day... I managed to loose some weight as well...Thank God ... Sir can I start running as was an athlete... And I am 42 yrs now... Kindly suggest as your advise will be crucial for me...

[@drfrankaltenrath]

I’m so happy for you🙏👍. Keep up the good work. Thanks for sharing.

[@burnermarquart4428]

Hi Dr. Frank . Is it good to do pushups for patients with lower back pain because of disc prolapse?

[@RealLifeMassMultiplayerRPG]

try inclined one for les weight, at the end of the day its about how much presure on your weak pain point vs muscle weight workout if you do pec press sitted you do puishup exercise with upper body but your spine stay sit and dont work to stay horizontal (relax vertical) and your arm push your slpine back striaght into the back-chair (those gym pec pushup) stabilise your back (but make the core work less than pushup due to abs keeping body striaght)

[@mariaswinson879]

I have fractures all over my back my neurosurgeon said and I can't do no exercise is that true? He said it's so bad that he can't even perform surgery on me.

[@EngRMP]

Excellent advice... much appreciated. As a 68 yo engineer, who had (successful) L5-S1 surgery 12 years ago... but continues to pop that same disc every 3-4 years (because I continue to do things like finish the basement myself), even though I do daily exercises to strengthen to supporting muscles... I've become an expert at treating this with the McKenzie technique. I can usually resolve this, 90%, within 10 days. But, I've not figured out when and what exercises I can start. Your advice makes PERFECT sense. I think some people got the wrong picture from your video... they think they can NEVER go back to their previous activity level. That's not true, but the disc needs to heal sufficiently. I think you should address this in another video: the disc is made up of many layers of crosshatched fibers. The inner 2/3 of the layers have no nerves and so when damaged you don't feel pain. Only the outer 1/3 of the layers have nerves. So, when your pain finally subsides to only the lower back, it is the outer layers of the disc that are still healing. Only when that pain subsides has the "scab" of the outer layers healed a bit. At that point, if you do the right GRADUAL increase of weight loading on the disc, you can strengthen and align the crosshatching. This is where a physical therapist is probably very important... they're all PhDs now and have all the latest data on guiding this. Find one that specializes in the McKenzie technique.

[@drfrankaltenrath]

McKenzie technique works great. Good advice. Thanks for sharing 👍

[@lee4171]

Thank you for this video doctor. The bulge model is the best I have ever seen. I am 52 and have been a bodybuilder for 35 years. I have damaged L4 L5 S1 vertebrae, with numerous C and T damage also. May I ask a few questions? What about smith machine squats, spine remains upright and squats can be performed, although vertical pressure is applied, curving of the spine does not occur. Leg press done where the platform is only lowered to a level where curvature of the lower spine does not take place. Sit ups on a machine with a chest pad, where the spine again remains un-curved throughout the rep range. I think this is a topic practically untouched in the training and medical field. It's all 'you can only do this' or 'don't do it at all.' Kind regards, Lee.

[@drfrankaltenrath]

Thank you for your very in depth question Lee. You are right in that these questions are untouched in the literature. As I always recommend to ask your doctor who is familiar with your case for specific answers. However many people still workout with disc bulges that are chronic and actually feel better when they do. Your suggestions of altering the exercises to maintain spine curvature are very insightful and would seem to make things a lot safer. Obviously if during an exercise you feel a lot of pain, stop. But please seek out someone who understands your specific issues if you are in doubt. In general, working out is always better than being sedentary. I hope this helps.

[@arnthorla]

As an ameteur cyclist I had to quit cycling because of back pain. I was having difficulties sleeping due to pain. But what saved my back were deadlifts. Just after a few weeks my pain subsided and went away. Please reconsider your advice. - I would not suggest deadlifts after an accute injury, better to heal up first. But deadlifts are actually a godsend in the recovery process. To put it simply, they kind of bulletproof the back. (And start easy of course.)

[@drfrankaltenrath]

Absolutely agree. This is advice for acute situations. Dead lifts done correctly can definitely bulletproof the back👍. Thanks for watching.

[@anwarrasheed8376]

Thank you sir. Your replacement exercises are really good. Good to know that those with lumbar ivdp can exercise safely. I am an ent doc from India.

[@wintertime331]

Is this until things heal ? Or to never do these exercises again?

[@drfrankaltenrath]

Until things heal

[@shepatown]

Thanks! I have those disc problems mentioned, but also lumbar stenosis getting severe as I have to now walk with a cane, but really should be using a walker until I can get an epidural and maybe reduce symptoms. I tried everything else I could.

[@drfrankaltenrath]

Thanks for sharing. Stay positive. The body can heal.

[@AjithAju111]

Thank you dr❤

[@eyepv4]

this is amazing

[@BigRich1968]

What are the upper body weight lifting exercises to avoid for a bulging disc?