WORST Exercises For L4-L5 & L5-S1 Disc Bulge/Herniation | Do These Instead!!

[@Fitness4BackPain]

►► FREE GUIDE: How I used exercise to cancel my back surgery after a ruptured L5-S1 disc and live chronic pain-free today == www.fitness4backpain.com/painfreetraining ►► IN PAIN, FEELING STUCK & SERIOUS ABOUT GETTING HELP? APPLY TO WORK WITH ME ☎ fitness4backpain.com/apply

[@hoejackborseman1059]

Can I perform Front barbell squat instead of Goblet squats?

[@HieuNguyen-ut7lt]

Thank you for taking the time to try and inform us that are injured. Being 24 with back pack the past 5 years has been a journey. I really appreciate it, please keep it up!!

[@angelsjoker8190]

I'd recommend single leg exercises like (Bulgarian) split squat, single leg RDL, pistol squat etc. So you can get the same load on the legs with half the load on the back (or even less if you use a weight belt sitting on your hips)

[@djimiwreybigsby5263]

Shifting weight from legs to back is a good idea. Do handstand push-ups instead of lifting body weight over your head

[@thomaskennedy7842]

Something I've used successfully with back pain for the shoulder press is lying flat on the floor with resistance bands around your feet. Pressing them all the way up over your head. The floor braces your back and allows you to do it much more pain free than trying to use a barbell.

[@Mr.Martini549]

There are 2 kinds of people. People with chronic back pain and people who will eventually have chronic back pain. Thank for the tips!

[@JackieClark-fx7wp]

And ppl who have good back health aswel...

[@susanlockwood8140]

I do chair sits. Squat, touch, stand, breath in-clench abs as I go down, breath out as I go up and release. Lunges are good (no walking lunges), also increased tension on Recumbent bike...Im up to 30 mins on level 10, still working on it. Also lots of band work. Im 52, 2 bulging ( lumbar) and 2 herniation (one cervical, one lumbar) with osteoarthritis in spine (cerv, thor, lumb).

[@fjordsiekl1492]

You're an inspiration. Keep working out champion!

[@jarlwhiterun7478]

The word is "breathe".

[@Myke_Juliet]

Only suggestion I would make is when doing the static back extensions in the rack, turn the j hooks around so there is no chance of pushing the bar out of them. Just a thought 🤙🏽

[@Fitness4BackPain]

Yeah I considered that but after doing this for months I built up the confidence. Definitely a great safety tip!

[@jonrwert]

Great video, this is good physical therapy stuff. I've actually experienced this exact problem with that lower back L5 pain a few years ago, and I'm still recovering from it though thankfully I feel like I'm at 90-95% now, when in the beginning it was completely terrible. One thing that works for me, that I'd recommend for people with this problem once they PT enough to consider deadlifting again, is to go for the hex-bar deadlift. The weight is directly in line with your center of gravity instead of slightly in front of you, and this allows more focus and ease of keeping the lower back straight and focusing on a pure hip hinge. I still don't go heavy anymore, but doing high-ish reps with 165lbs actually feels great and feels like I'm getting a decent leg/glute workout plus making my lower back happier. In summary, injuries make you realize how perfect form is essential and far more valuable than sheer weight lifted.

[@BhaveshKumar-dz8hq]

i am in pain (severe don't sit) brother from past 2 years , don't show or discuss with anyone the condition but i see some hope in what u saay, let's see how it goes

[@piyushkmanand4994]

Try to avoid excessive sitting, discuss with your family and doctor.

[@Acavinash]

@@piyushkmanand4994r u also going to gym ? With lower back pain

[@CuentaFruta]

I replaced squats with bulgarian squat and pistols, Back extensions i do on the floor. Crunches with dead bug, planks and some kind of short crunches. Shoulder press i do with barbell but with really low weight

[@eveelliot2109]

I've 2.5 disc bulges. I recommend reverse lunges. Also, slidge/ sliegh😅 reverse. 😅...strangely, if it's reverse, it does not hurt or irritate. Goblet squats, i find too uncomfortable

[@sidrens5292]

As an accredited strength & conditioning coach I would recommend referring to Dr Stuart McGill’s information for evidenced based exercises for spinal health - Squat University is also awesome!

[@ahmedtarig6199]

I have l4l5 l5s1 bulging disc, I was in sever pain, but since I started working out and do a deadlifting once in a week, the pain regressed alot, now I can say I'm pain free

[@Fitness4BackPain]

That’s awesome! So deadlifts cured you?

[@ahmedtarig6199]

Yes, I was surprised for the instant results, I think all was in need is a strong back muscles.

[@SalmaanVlogs659]

@@ahmedtarig6199I also have this disc bulge problem can you please help me out like for how much time did you took the rest & when did you started your gym again what exercises did you avoided & what all you did to get recovered it will really help me a lit bro please let me know ❤❤

[@SalmaanVlogs659]

@@ahmedtarig6199hello brother please let me also know about how you got recovered from this disc bulge I also have the same problem doctor told me to take 1 Month rest how much time did you took to get recovered when you started doing gym again

[@piyushkmanand4994]

​@@ahmedtarig6199bro please share your exercise your strategies.

[@mercymemo.7335]

My back snapped yesterday while doing deadlift….i now understand why it happened…..i felt like my world was coming to an end and might not be able to walk again….luckily am getting better….will try some of your exercises…..

[@philiplombardo249]

I had back surgery at 28 back in 2008. I blew my L4-L5 disc at the gym. My surgeon told me that nobody should be doing squats on account that the exercise “loads the hell out of the spine.” He went on to warn me about several other exercises and gym machines as well. Haven’t done classic bar squats since my injury, and I’ve stayed safe since then 👍 There are lots of other great exercises to keep yourself in shape.

[@greezythumb]

How did the surgery go and how have you felt. Any side effects?

[@philiplombardo249]

@@greezythumb Hey! Well, the surgery went like a textbook, and I recovered real well from it. I had to go to physical therapy for two months afterwards while I healed up, and the exercises were helpful. I felt great for several years, and barely noticed any pains around that area. My surgeon put me on a 50lb lifting restriction for life, and I ain’t been able to get my gym stuff going like I used to since 2008. I’ve settled for lower weight workouts, and I guess I’m happy with it. But, I done had to go and mess up my low back when I worked at the bus company, driving for over six years full-time. I’m back to having some pains again, but they’re manageable with the chiropractor I’ve been seeing for a long while. I’m hoping for pain-free life again soon. I appreciate your content, by the way. We’re all in these injuries together!

[@greezythumb]

@@philiplombardo249 Thank for the response bro and I pray for you continued health improvements

[@MattDoesSound]

I was told to do squats because weak legs/glutes impacts the rest of the body. Argh, so much contradicting advice! 😅

[@garryj7845]

Do squats on a smith machine

[@javig9346]

Eviten voladizos como (avoid exercises like) buenos días (good mornings) , pesos muertos (all kind of deadlifts ) , hyperextensiones en banco romano (hyperextension in roman bench) , remos con el torso inclinado hacia adelante (barbell or db bent over rows), tengan cuidado con las bisagras de cadera ( be careful with hip hinges) y estarán bien (and you're good to go).

[@johnmckeron3663]

Squats are not worth the risk regardless of back problems, the goblet squat is a safe alternative to regular squats, good info

[@GuitarsAndSynths]

same with deadlifts both cause hernias as well as back problems

[@whzysywuxhhs]

It's literally the same movement with more stabilizers work🤨

[@jasmintea8825]

I do RDLs and Hip Thrusts despite my spinal fusion I don’t have pain but now I’m scared that I will develop chronic pain when I get older 😭

[@angel22208]

Thank you for creating such useful content. I enjoy lifting weights. Unfortunately, I just discovered that I have got a slip disc. I was and still is struggling with not being able to do a lot of the exercises I enjoy doing 🙁🙁 Thank you for the variations you shared with us. Much appreciate...❤

[@ellenanortje3707]

I'll stick to Mc Gill's methods and techniques for exercises, thanks!

[@Chatz93]

Have the same problem. Since a year and a half of back pain (2 herniated discs) a lot of physios and stretching my physio told me it’s time to start exercising , reformer pilates but since then pain came back and I am not sure if that does more harm than good to my back.

[@Fitness4BackPain]

Definitely more harm if your pain system isn’t ready for it.

[@islandgirlruby2750]

No down dog or forward bend please, it’s they are worst

[@Chatz93]

Thank you for your response! I was so much better, I thought I got my life back but apparently it will never be the same!! It’s so stressful

[@Buttercup697]

Great visual explanation showing how the herniated disk reacts!! TY! I’m sticking to swimming and yoga now.

[@amberashley7559]

I like the one shoulder press at a time. Never thought of that

[@Fitness4BackPain]

Try jt

[@tonyquinlan7341]

He is absolutely right about the standing shoulder press that how I hurt my lower back doing too much weight and twisting.

[@markmedina5232]

I like your info. When doing the shoulder press, you have examples doing the press on the side where the knee is down on the ground, and then you also have an example doing the press on the side of your body where the knee is not on the ground. What would be the difference doing the exercise in either position? I'd think that physiologically there is a 'best position' for this exercise such as: press and control the weight on the 'knee down' side, or press and control the weight on the 'knee up' side. Your thoughts?

[@bjmtest]

I found this really helpful, esp elevated heals for squats. Thanks!

[@hellemller8448]

Thank you so much for this explanation.

[@j-r-m-c-e-o8467]

Thanks for this good information! I hurt my back 7 month ago and I was down for 3 months while I was doing a therapy. I have the L5-S1 and I have been back to the gym. I’m doing it wrong with the leg days lol😅 Luckily that I still ongoing therapy so it feels better after my once a week session to the chiropractor.

[@liliabird3160]

Can you share some longitudinal study about pros and cons of strength exercises on low back please. As I did my own researchers there are lack of scientific proves on benefits and risks of strength exercises on low back issues but as gold standard is to avoid any exercises during acute pain😅

[@Fitness4BackPain]

This isn’t addressing acute pain. I only work with chronic.

[@wooltron1]

I've found doing goblet squats with one of those big inflatable balls behind me up against the wall to be incredible. Basically impossible to lean forward.

[@Fitness4BackPain]

Great idea!

[@islandgirlruby2750]

Dead lifts are the worst with L4 L5

[@jarlwhiterun7478]

I wouldn't mind never dead lifting ever again

[@GuitarsAndSynths]

Can you use a leg extension/hamstring curl machine? I need to replace squats and deadlifts with other safe leg exercises.

[@whzysywuxhhs]

Sure, there is no spine load. Most machines are safe for you

[@drearynightwritings]

Thank you, I needed this video.

[@julianpischler9378]

Just wanted to thank you for the work you do mate, I genuinely appreciate it.

[@Fitness4BackPain]

You bet

[@apacur]

What to do about just lifting things off the floor? What would be the best / safest way to bend over and lift-- during daily activities? Even bending with knees first can cause lower back pulling--

[@sgriffin8739]

Think about keeping the spine straight up. Bend the knees no spinal flexion. Also try stepping one leg back and bend knees to lower yourself down. Put your hands on the forward thigh to use your arms to hold your weight so the back doesn't have to do all the work.

[@pavelborisov515]

Underrated content. Great video! Thank you!

[@inspiredtosoar3526]

Thank you for this info. Back pain is a bummer

[@thomasc4777]

Your thoughts on a seated leg press, especially where you remain focused on keeping the lower back stationary on the pad? Thank you.

[@sgriffin8739]

No way

[@thomasc4777]

@@sgriffin8739 Why?

[@sgriffin8739]

@@thomasc4777That exercise is not good for even a healthy back. I think the low back goes into flexion under load when your knees are near your chest at the start of the rep. If there is any pressure or strain on the painful area, do something else. It's not worth it.

[@thomasc4777]

@@sgriffin8739 Thank you. I appreciate the tip!

[@damrinder]

Gr8 vdo...i hv disc bulge L4 S1 but going regularly to gym but avoiding exe tht put stress on low back...but these alternatives definitely help

[@Taechaphan]

Hi, Thank you so much for the info! What about if I have extension intolerance, can I still do back extension workout? And build up tolerance or I just avoid it and do something else instead

[@robb1484]

I suffered an L5-s1 disc herniation 7 years ago. Did physio for about 4-5 months and the pain reduced but plateaued and was never pain free. More recently suffered an L4-L5 disc herniation. Tried physio for about 2+months for zero results. Only 40 and would like my life back. Any exercises or advice?

[@thomasc4777]

The shoulder press on one knee looks good. But in one view you're pressing one arm on the side with bent knee back and on the floor, the other with pressing arm over bent knee in front of you. Which one is preferable? Thank you.

[@AllenParsons-es3cw]

Do all leg workouts with holding the weight UNDERNEATH you & also use machines. Here are leg workouts that I do with a herniated L5/S1 which I herniated in 2018. Lunges, reverse lunges, 1 legged squats, split squats, ATG split squats, leg press, hack squats, leg ext, leg curls, calf raises I also do lighter RDLs sometimes and light deadlifts at the end of my leg workouts. I also do back extensions & reverse hyper extensions.

[@AllenParsons-es3cw]

I’ll super set body weight squats after a heavy leg press to burn up the legs and also keep the movement going without overloading the low back.

[@whzysywuxhhs]

Thanks

[@IsaacClayborne]

Thanks for your time!

[@msantello1]

I need this right now, thank you!

[@RA100-RA]

Good tips keep it up bro....i am having this pain and don't wana to skip my leg workouts...

[@0xVeniVidiVici]

Spinal flexion feels good for me with my L5-S1 herniation. Extensions aggravates my sciatica.

[@jrams2022]

Great info, thanks

[@Fitness4BackPain]

Welcome!

[@martianmoongdds]

Amazing. Thank you!

[@patricematte9941]

Back extention put lots of stress on lower back avoid this exercise if you have lower back pain. Instead do glute bridge.

[@phildestefano1327]

Do these rules apply to Pars defect? I’m 44 and got diagnosed. Would love to have a workout structure to supplement PT so the workouts aren’t counteracting the rehab!

[@noelp4110]

Thanks man! This helps a lot!❤

[@KBradAdams]

Love this video. When you mentioned compression sitting on a bench with weights it reminded me of when I ruptured or herniated my L4/L5 Disc. I could not walk or stand for more than about 20 seconds. Not because my muscles were weak but because the nerve being pressed by the disc just shut down everything. After waking up from discectomy surgery where that disc was removed off the nerve, I could walk normal again.

[@gisakur15]

I think I have an herniated disc on my back just below my neck, are there any tips for that or do I follow this exercises? I also have one in my lower back which makes it harder to train.

[@maroineben3680]

What about the bench press can i do it

[@sgriffin8739]

Yes, try it. No compression with bench press

[@jonathanrashleigh8771]

What are your qualifications?

[@ashwinarun9649]

He got a back ache. And is now healed. That's what I understand from the details he tells me. Someone who had no experience back problems cannot say so much details with so much ease. ..... That's all what we care for

[@robkelso4397]

Common sense 😂

[@jeniferwhite2172]

My chiropractor said squats are so bad for people with issues on L4-5. About a year ago, I had a microdiscectomy. My disc blew up, and the other two discs are degenerating. I am trying to figure out what exercise to do because my back is very sensitive right now. If I lift things, I feel pain afterward. It's hard to figure out how to exercise.

[@Fitness4BackPain]

To be honest most of my clients in your shoes need to focus on desensitizing the pain system BEFORE they try to exercise. If you need help with mapping this out shoot me an email since KZbin isn’t the best place for back and forth conversations [e-mail]

[@nielsheesernielsen3614]

Very helpful thanks

[@robertgorski8188]

What about trap bar deadlift instead of classic deadlift? Lower back stress is less but you can still build strength like in barbell deadlift.

[@ryanbarker4573]

Hey William my latest MRI said I have grade 1 retrolisthesis of L4/L5. (On top of a protrusion severely impinging my nerves) I've seen a lot of videos on spondylolisthesis, but can you make a video on exercises for retrolisthesis? Thanks!

[@AbuImran-og8ir]

Hey hru now

[@AbuImran-og8ir]

Plz share your experience

[@NobodyCares6996]

Wow, a lot of stuff on here I haven't seen before. I subscribed.

[@mvp2503]

good video, you said you rupture your l5-s1 that's what happened to me too, did you had to do surgery?..

[@tednpam3979]

I’ve had a two-level fusion at L4, L5, S1. Looking for an intelligent workout plan with that being considered.

[@snigum]

Great video 🎉

[@Fitness4BackPain]

Thanksn

[@xisotopex]

does a weight belt help with any of these exercises not to do? I dont mean regardless of form, but as an adjunct to good form...

[@jebemmamu1]

Thank you!

[@eleazar0399]

So serious question here, a buldging disk can heal? My doctor told me that it wont and that ill just have to learn to live with it and find new ways to work out

[@whzysywuxhhs]

You can't heal it. You should treat it in the periods of exacerbation and strengthen your core to make it more supported, so pain would fully/mostly go away, but that's it

[@nyirimigaboadrienne3712]

Tell us the Pain medication can we use .

[@shannonjoseph1437]

Very informative

[@sandeepmall6282]

Hi please can anyone tell I got disc bulge lot of time but still I do gym exercises or running and sprints in park or bench press and free squats without wait and dumbell for biceps are they good or shall I stop all of these

[@Alyssa501]

My phyiso keeps getting me to hinge. Not sure if this is good. Its been a year but im not sure if its causing mor eve damage then good. Hes getting me to activate my hamstrings and glutes more.

[@Fitness4BackPain]

This is a good thing!

[@Blueskies1180]

It is a good thing, if you’re hinging at the hips and avoiding flexion of the lumbar spine while you hinge forward, you’re fine. Flexion of the lumbar spine is not the same as hinging forward at the hips. Good luck.

[@mtomas91]

Why i feel more of a relief whilst stretching on that exact direction you are trying to avoid? I have a l5 s1 destroyed disc.

[@jameel1783]

What about Olympic lifts how safe are they??

[@treebs9516]

I have disc herniation in neck and a hypermoving clavicle aswell as L4 L5 herniation..can i do all these?

[@brentjure1010]

How about body weight squat?

[@jonathanc.9247]

Do you think zercher squats are okay with this injury?

[@teemoney9860]

Gronk did belt squats his entire NFL career after he had back surgery in college. Gets the job done.

[@Jmeyer_mtc]

How can I do the extension if i don’t have a rack at home or gym?

[@speedftw32]

Any unilateral, free weight exercise will help rehab back pain.

[@gerrygizzygarcia2572]

What bout deadlifts with very light dumbbells and slow reps?

[@benjamming883]

it looked like you were butt winking (Hip tucking) on your goblet squats? Isn't that terrible for lower back bulge?

[@tiagok8203]

Should we avoid hack squat ?

[@darkdeb4185]

I did my back using the 90 degree leg press

[@devpatel2842]

What about L5/S1 radiculopathy?

[@anmoooooll_]

How about split squats/lunges?

[@starienn]

Can I run or jog? Did a 5k caused cramps...

[@pankajparmar3602]

I have l4 l5 & l5 s1 disc bulge. Can i do push-ups or pull-ups?

[@AZ-do1kr]

Roller wheel 🛞 is the best for ur core and back starting on the knees position 👌🏼

[@Gaobdgao]

What is the best way to strengthen QL?

[@brittanysuppes]

Well everything hurts my nerve pain 😢😮😮

[@edguyrocks5865]

great video

[@Nagutama]

Im so sad. I love squats 😢😢😢😢 but I felt a weird pain when squatting a few weeks ago 😢 I guess I will have to avoid them for ever 😢

[@amberashley7559]

Not forever

[@Ash-vm3ut]

You need back straigh

[@M.Gustavo]

If you're reading this and have a disc bulge between L5 and S1, I have an important message for you: be patient and don't give up. I received this diagnosis when I was 20 years old, and since then, I've been training hard to reduce the pain. There were times when my legs completely locked up, but I never gave up. Today, at 23, I can play basketball once a week, which is already a great achievement. I still don't feel comfortable doing squats or hack squats, but I believe that with patience and discipline, I'll get there. My lower back pain, which used to be a 10, is now at a 4. If you're going through something similar, know that it's worth it to keep going. The journey is tough, and you'll need to give up some things, but in the end, it will be rewarding. Keep pushing.

[@devpatel2842]

Thank you M.Gustavo. I’m 24 and currently going through something similar right now. I appreciate these words and your encouragement

[@senpaijs798]

Thanks Gustavo you made my day

[@Chriscendo_]

Are these applicable for foramina stenosis in lower lumbar as well?

[@Fitness4BackPain]

Depends on how your body feels

[@jstanandthesavages558]

Man everyone says that even the doctor...nothing feels good with a back injury so how to i know if its damaging or fine?

[@elizabethjones3022]

I have degenerative discs so would you suggest the same?

[@Fitness4BackPain]

Depends on how your body feels

[@luyaodeng-m1z]

wish i had known it earlier 😢

[@TrueBlade-1889]

My back, right knee and left elbow have gone. I give up 😂😂😂 I'm lobsided ... 😢

[@Fred18lm]

What about running?

[@Ghahrman_ir]

Grate Subscribed

[@codes8223]

Add walking with the McGill big 3

[@susym9729]

What about cardio?

[@sandstone4128]

you can add kettlebell swing to the list.

[@andreadalex8893]

Please tell US if kettlebell swing Is good exercise or bad one in this case of trouble L5 S1?

[@sandstone4128]

@@andreadalex8893 based on my personal experience, kettlebell swing is BAD for lower back pain.

[@sandstone4128]

@@andreadalex8893 I think kettlebell swing is bad for people having issue with lower back.