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

Avoid these exercises if you're trying to exercise pain-free with an L4-L5 or L5-S1 disc injury!
►► 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
Have you been trying to exercise your way out of chronic low back pain after an L4-L5 or L5-S1 disc injury diagnosis?
Maybe the exercises you're doing feel okay at the moment but leave you in pain and frustrated soon after.
If that's you, there are specific exercises you MUST AVOID early in your pain relief and recovery journey, and today, not only will I show you the ones to avoid but which ones you should do instead!
Enjoy
LOVING THIS CONTENT? HERE’S WHERE YOU CAN GET MORE!
►► 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
FREE FACEBOOK GROUP ►► Exercise For Back Pain Relief Community / exerciseforbackpain
►► MIND BODY HEALING: I have been a user and supporter of the Curable app for years now, and it is one of the most recommended tools I will ever suggest to someone with chronic back pain. Try it FREE FOR 6 WEEKS to test it out for yourself. www.curable.com/fitness4backpain
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[@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

[@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!!

[@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.

[@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!

[@pavelborisov515]

Underrated content. Great video! Thank you!

[@IsaacClayborne]

Thanks for your time!

[@martianmoongdds]

Amazing. Thank you!

[@msantello1]

I need this right now, thank you!

[@noelp4110]

Thanks man! This helps a lot!❤

[@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

[@jrams2022]

Great info, thanks

[@Fitness4BackPain]

Welcome!

[@nielsheesernielsen3614]

Very helpful thanks

[@jebemmamu1]

Thank you!

[@edguyrocks5865]

great video

[@julianpischler9378]

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

[@Fitness4BackPain]

You bet

[@rashid4109]

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

[@Buttercup697]

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

[@snigum]

Great video 🎉

[@Fitness4BackPain]

Thanksn

[@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".

[@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.

[@amberashley7559]

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

[@Fitness4BackPain]

Try jt

[@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

[@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

[@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!

[@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 😭

[@ellenanortje3707]

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

[@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

[@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.

[@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

[@thomasc4777]

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

[@maroineben3680]

What about the bench press can i do it

[@0xVeniVidiVici]

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

[@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...

[@pookiewood]

He's got "New Rules" for back pain.

[@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.

[@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!

[@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.

[@user-pf6tl8zp2i]

wish i had known it earlier 😢

[@thechronoclast]

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

[@sandstone4128]

you can add kettlebell swing to the list.

[@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

[@gerrygizzygarcia2572]

What bout deadlifts with very light dumbbells and slow reps?

[@starienn]

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

[@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

[@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.

[@codes8223]

Add walking with the McGill big 3

[@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]

[@darkdeb4185]

I did my back using the 90 degree leg press

[@islandgirlruby2750]

Dead lifts are the worst with L4 L5

[@jarlwhiterun7478]

I wouldn't mind never dead lifting ever again

[@speedftw32]

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

[@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.

[@benjamming883]

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

[@elmi_ra_ul4314]

❤❤❤❤❤❤❤❤

[@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

[@elizabethjones3022]

I have degenerative discs so would you suggest the same?

[@Fitness4BackPain]

Depends on how your body feels

[@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?

[@yigit198]

Where is barbell row

[@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

[@stricklysickley2603]

Tell that David goggins

[@Suk.mahdik]

I cut out all squats deadlifts from my workouts. I can do everything else except what he’s talking about.

[@adamhelper3277]

Just use machines until you heal and bodyweight workouts. Strengthen your back.

[@loyckfiona]

Don’t arch yr back…engage yr core, breathe properly, form is important…..not how many time one can’t squat

[@canciaro]

So basically can’t workout and do any traditional weightlifting anymore. 30 years old….Great there goes everything I enjoyed

[@kruger78]

I wouldn’t say “any more” but maybe not just yet. Don’t lose hope but don’t disregard the pain. If you haven’t already done it, have an MRI and consult with neuro or orthopaedic surgeon to understand your specific problem and then work to fix it gradually. Keep active to support your spine with muscles but understand that your disc will be vulnerable to BLT (bending, lifting, twisting). Good luck!

[@angelsjoker8190]

That's not what he said. He said "for the moment" as long as it causes you pain. You have to give your back time to heal and at the same time build your core to stabilize your back. And then you can slowly train back to your traditional weightlifting exercises. But if you just continue and try to work through pain, you will make it worse. Listen to your body.

[@Shrixxu]

No need to feel sorry for yourself. I get it, it sucks. I’m 18 and have a bulging disc and can’t lift. Plus I can’t even train for my sport rn (and I’m supposed to compete at Olympic trials in 9 weeks) however I don’t feel sorry for myself. Shit happens. Accept it, work on what you can, and recover. I have faith in myself I’ll be able to recover. I bet you will too. Don’t rush the process and take care of yourself

[@volume2517]

He said to avoid them "if you're having a lot of pain". Otherwise, do your thing.

[@piyushkmanand4994]

​@@Shrixxuall d best bro 🤜. I am also suffering from it but trying to fix it.

[@renestaten5240]

💥💥💥💣💣💣

[@danilojimenez5806]

I don’t like these advices. I find them wrong

[@plinkert22]

Nocebic broscience. Avoid this ill-informed advice please. Ignorant incompetence is a danger in itself.

[@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?