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

[@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.

[@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.

[@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 👍

[@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…

[@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👍

[@angelica0269]

I have been suffering from this problem for a very long time long time now but not until recently that I keep getting the flares constantly one after another. The last one happened just at Nordstrom shoe department when I was seating to try a new pair of boots. Oh my, oh my! When I went to grab the second boot which it was just a short distance bending from the couch to the floor the pinched nerve got me in the left side and it had been the most painful one I ever had so far. I was on vacation in Chicago and I turned pale, my blood pressure went down and I felt thirsty almost to the point to passing out but I just remained calm, took couple deep breath and got up as I was able to and when I feel that my blood pressure was back to normal I started right away in the store practicing some of the exercises I have in my bank library of PT learned through the years and recently from Dr.s across KZbin channels. I did the one standing side ways against a wall with the opposite side of the one with pain and letting my right arm and shoulder support myself while I begging trying to bring my hip to touch the wall. At first with the acute pain it can feel very hard but I keep pushing through and the pain begging to calm down. This allows me to get back to my hotel walking because it was walking distance from Nordstrom. The next day I just stay in my hotel room doing my own PT on and off all day! This helped me tons but I am definitely still with some pain and discomfort so I have to wait until is much better to go back to my gym routine

[@queenshay3955]

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

[@pmorock]

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

[@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.

[@jayeshsingh3235]

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

[@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.

[@nabilou8106]

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

[@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.

[@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.

[@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.

[@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

[@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.

[@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.

[@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.👍

[@lindseymercer9239]

Great video! What about air squats...no weights, just a braced core?

[@ahmedreyes1176]

Excellent tips. One more to avoid would be rotation of the cord avoid that too. Do pull ups, swim, deeps bars, but if one of these bother you avoid them too.

[@drfrankaltenrath]

Great tip. Thanks 👍

[@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?

[@suhanrahman8279]

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

[@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. 👍

[@rohitchavan8061]

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

[@drfrankaltenrath]

Thanks for watching 👍

[@zareentaj2114]

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

[@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 👍

[@edu6582]

Outstanding explanation. Congratulations! Awsome day!

[@hossamgaming4966]

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

[@jeffmcbeth6876]

What type of exercise to do for improving my hips strength, glutes area’s. Very good presentation, I do have the L 4 5 problems. Thanks

[@kennedyeze5586]

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

[@asafnavon75]

Dear Dr. Frank. Great tips. I followed this video and my Disc H. L5-S1 almost gone after 2 years. I was doing all those wrong exercises at the Gym and at yoga. Thanks! from Israel.

[@drfrankaltenrath]

Thanks for watching🙏. Glad your doing well.

[@mustangs7]

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

[@tonyquinlan7341]

Tried these there great Thanks.

[@drfrankaltenrath]

Thanks for watching 🙏

[@fionaelias5753]

Thank you for these simple and useful exercises.

[@drfrankaltenrath]

You’re welcome

[@wintertime331]

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

[@drfrankaltenrath]

Until things heal

[@jamesgilmore1684]

Very helpful information sir. Thank you very much

[@drfrankaltenrath]

Your welcome 🙏

[@linjubar]

This is very helpful. Thank you. Are sumo squats okay, or should they be done in an isometric hold too?

[@gordoncallanan5869]

Thanks very much !!! Just started rehabbing my L4 and really appreciate the information !!! 🇨🇦

[@drfrankaltenrath]

Thanks for watching 🙏

[@anikacharjee2798]

many many thanks doctor. very usefull information.

[@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🙏

[@danielheyward8818]

Inversion table has worked wonders for my back.

[@drfrankaltenrath]

They are wonderful 👍

[@cheryllundholm8779]

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

[@sannaleesolem]

Fantastic video!

[@drfrankaltenrath]

Thank you 🙏

[@purushottamjha3643]

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

[@sendonglongkumer2492]

Thank you Dr for your valuable advice. Have been doing 100 squats on alternate days and it aggravated my low back pain.

[@DrMuhammadTariq142]

Excellent advice. Thanks

[@drfrankaltenrath]

Glad it was helpful!

[@BigRich1968]

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

[@dramitjade6644]

Vital information, sir when I do plank I get pain in the lower region of the abdomen.

[@shaunbyham]

Thanks for the video! Any way could do a video on dos and don't for si joint sprain? Have a herniated disc and just figured out si joint sprain and trying figure what pain is from what and how to get better

[@ronniehong6462]

How about 2 handed bowling style. Will this bowling style cause any unnecessary stresses to our L4 & L5?

[@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 👍

[@msingh6711]

Its great to know what is good and bad for spine after disc bulge and you are doing great help by telling so, i used to have disc bulge but now nerve compression is gone but i still have stiffness in my lateral calf and hamstring, can you please tell me what can be the reason?

[@trhaynes210]

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

[@sohank7131]

Thanks a lot Dr. Can we do pushups

[@RaafsanSu]

lot of respect from Bangladesh ❤

[@doaaumar2040]

Can you please do another video about upper body exercises

[@soulstice69]

Excellent, truly helpful advice!

[@drfrankaltenrath]

Thanks for watching 👍

[@shamsulannuarismail6437]

Thank you Doc. I need this. I am waiting to have a Radio Frequency Ablation done around the L4-L5. I hope this will last for 6 to 8 months. I will be going through a left knee operation in September.

[@drfrankaltenrath]

Thanks for sharing🙏 Good luck with your procedure

[@burnermarquart4428]

Hi Dr. Frank . Thanks for all the nice and usefull informations . Dear Dr I have a question : can a person with L5 - S1 disc prolapse get benefit by doing pullups and pushups as long as they are not compressing the discs ? With best regards .

[@drfrankaltenrath]

Thank you for the question Sir, pull-ups and push-ups can certainly help by making you stronger overall which is always good and as you stated they do not compress the discs.

[@illbeback126]

oh my goodness!! this is soo helpful to me. I have been advised wrongly for the longest time and have come to these conclusions myself. You have confirmed my suspicions! Your videos are so so informative and helpful. Thank you.

[@drfrankaltenrath]

Thanks for sharing🙏

[@GauravPawar-vb9ro]

Can we have the video for cervical spondolosys

[@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.

[@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.

[@burnermarquart4428]

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

[@XeLYoutube]

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)

[@BigRich1968]

Good information 👍

[@meletcl]

I have lumbar spinal stenosis so wondering if the recommended exercises here also apply to me? Also arthritis in hips. Thank you.

[@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

[@deborahatwine4737]

Very educative

[@drfrankaltenrath]

Thank you

[@AnchalTyagi]

Sir, can you please add similar video for D11-12 please?

[@brucewestoby]

Got some of those rubber grommets to replace your discs ....from picking up those 200 lb weights from the floor.......Have done squats filling car tires for 16 years....has helped leg strength, with the glutes....

[@faikulku3832]

Thank you very much, i have l5 s1 and l4 l5 disc herniation problems. Once one trainer urged me to do leg press and problems get worse in first training. You are absolutely right. Now one doctor try to convince me to swimming. Is swimming helpful for lessen the problems?

[@Robbobshiskabob]

Forgot putting on socks and tying shoe laces. Get some loafers and a shoehorn😂

[@peterkukolik8402]

Thank you.

[@sarunasjas3023]

Thanks for information. I have a question for you. Is it good drive bicycle when you have problems with your low spine, or i should avoid it?

[@drfrankaltenrath]

Thanks for your comment. Bicycle riding can out the back into prolonged flexion which could aggravate disc symptoms. However, everyone is different so if it feels ok for you then it should be fine. As always consult your specialist that is familiar with your condition for a specific recommendation👍

[@maurabre5328]

Very helpful, thanks doc!😊

[@drfrankaltenrath]

Thank you 🙏

[@nazcrafts4u]

Hi doctor Can you please do a video same as this for C4 and C5 disbulge. Gym routine

[@drfrankaltenrath]

Thanks is for the suggestion 👍

[@marmie3382]

EXCELLENT DR THANK YOU

[@drfrankaltenrath]

You’re welcome 🙏

[@bonscottrocks1728]

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

[@beverleyclarke7327]

Thanks for your information

[@ramachandranbalakrishnan2843]

Hi Dr. I have been diagnosed with lumbar spinal stenosis, can I do these exercises or do you suggest any thing else .... Appreciate your response please, thanks, happy good day ....

[@drfrankaltenrath]

Thanks for sharing. I can’t answer the question specifically for you because I don’t know your case so you should ask a doctor familiar with your case. However I have patients with stenosis who do these exercises and have done very well. Always stop if pain increases! Best wishes🙏

[@sherryelysiak4798]

Good advice

[@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.

[@moiLawUk]

Hi thanks for the video. Is a standing hamstring stretch ok? For example if you stand on one leg and raise the other leg to rest on top of a high chair.

[@gaymichaelis7581]

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

[@drfrankaltenrath]

Thanks for watching 👍

[@theweknd6946]

Oh nooo Squats & Deadlift.... How about I do dead hang after squats and deadlift to decompress?I am healthy and doing deadlift and squat for long time, its ok for me to continue?

[@frankmazzie4855]

Huge help. Ty Dr.great info..

[@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.

[@eyepv4]

this is amazing

[@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👍

[@rubelahmed769]

❤❤❤❤❤❤Thank You so much ❤❤❤ from Bangladesh. very essential information

[@drfrankaltenrath]

Your very welcome🙏

[@josephrush1234]

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

[@familycosmeticdentistry5600]

Thank you so much,Dr Frank.

[@drfrankaltenrath]

You’re welcome👍

[@gerrygizzygarcia2572]

I have 3 heirnated discs looking into some stuff to do for relief thanks

[@edu6582]

Is painful leg from the knee all the way down to the feet related to L4 L5 S1 After recovering sciatica pain? Thank you.

[@fahada1921]

Wow. Great explanation.

[@drfrankaltenrath]

Thank you