5 Best L4 L5 Disc Herniation Exercises to Avoid Surgery

Best L4 L5 disc herniation exercises.

When your MRI report says that you have a mild disc hernia in L4 L5, you get worried about it. You get tensed different kinds of questions to arise in your mind about whether it can be cured on its own. Do I need surgery for this? But you do not need to worry because mild L4 L5 disc herniation can be completely cured with some simple home exercises. Exercise not only improves the daily activities of the patient but also reduces the pain and significantly increases the strength and endurance of the sufferer. Also, these patients have the chance of being safe from surgery or recurrence of low back pain².

In this article, we will discuss these exercises and we will go into every detail, so let’s start.

L4 L5 Disc Herniation Exercises

Often people get nervous seeing their MRI report and they wonder if it can ever be cured. But, If your MRI report says that you have mild L4 L5 disc bulge then you need not panic. As it is clearly mentioned that it is mild that can be managed by exercise. We are about to learn the best home best exercises for lumbar disc herniation that anyone can easily do at home and cure it.

But, let’s first understand briefly what this disc bulge is. Friends, our spine has a number of bones arranged one over the other which is called vertebral bone. Between each vertebral bone, there is a soft gel type of material which we call the intervertebral disc. This disc acts as a shock absorber, whenever we jump, twist, or bend, this soft disc absorbs all the shock that comes into the body.

But due to some reason, if there develops a slight crack on the outer cover of the disc, the gel inside it comes out and compresses the surrounding nerves. This results in back pain and sometimes radiating pain with a tingling sensation on the leg. According to an Indian study, it is frequently seen in middle-aged females. Obese and overweight are more at risk of developing lumbar disc hernia and are common at L4L5 and L5S1 levels ¹.

According to the severity of the disc herniation, we can divide it into four stages. The first 3-stage can be corrected with exercises without any surgery, but the fourth stage is a serious stage that usually requires surgery. We already have an article about it, which you can visit this link and read for more details. But we can divide the first two stages into mild disc herniation categories that we can very easily cure with some simple home treatment or exercise.

The exercises we are going to learn are core stabilization exercises, which are strengthening and stretching exercises aimed to strengthen the muscle and stretch the tight structures respectively around the lumbar region. These exercises are backed by research that proves their efficacy in chronic low back pain caused by lumbar disc herniation². These exercises can be done by all individuals. It is assumed that these exercises activate main muscles and improve posture and significantly reduce the pressure on the spinal cord³.

#1 Bridging exercise for L4 L5 disc herniation

It is the most common exercise among all L4 L5 disc herniation exercises and it is useful in almost every kind of back pain. The purpose of this exercise is to strengthen the muscles of our low back. Because of pain and inactivity, the muscles around the lower back become weak due to which the weight of the upper trunk falls on the lumbar area resulting in overstress on the disc. If we strengthen the muscles of the low back then we can control this condition. 

So, our starting position would be lying straight on our back. Keep put both your hands by the side and then bend both your knees. In this position, slowly lift your waist, raise it to the point where you can take it comfortably. Hold this position for at least 5 seconds. The easiest way is to count from 1 to 5, after holding for 5 seconds slowly bring your waist down. Repeat this process at least 15 to 20 times in a session.

#2 Lumbar extension disc herniation exercises

In a slip disc issue, we suggest not to bend forward, rather backwards bending is beneficial for them. When we bend backwards, it pushes the bulging disc inwards so as to realign to its original position. This is why lumbar extension exercise is important.  

So for these exercises, first of all, you have to lie down flat on your tummy. Then lift your chest on your elbows and place your chin in your palm as shown in the figure. Maintain this position for at least 3 to 5 minutes. If you can keep this situation longer, then it is even better. You can do this exercise at any time, you are sitting ideally or watching TV, you lie down and do exercise.

#3 Upper back strengthening exercises

This is also the strengthening exercise through which we strengthen the muscles of the upper back. For this exercise also you have to lie on your stomach, keep both your hands on the side, then lift your chest and head. 

Take it to the point where you comfortably lift it and then hold this position for at least 5 seconds. After 5 seconds, then slowly move down to the normal position. Repeat this process at least 10 to 15 times in a session.

#4 Prone lying lifting leg straight

This is a strengthening exercise of the lower back muscles. For this exercise, first of all, lie down on your tummy and then lift one leg straight. While doing this, make sure that the knee does not bend, try to keep it as straight as possible. 

Keep this position for 5 seconds and then keep the foot down, now raise the other leg in this way. In this way, you keep one leg straight after the other and repeat this process at least 20 times in a station.

#5 Lifting arms legs straight in quadruped

For this exercise, we need to first come into the quadruped position. As you can see in the figure, kneel down and come on your hand. In this position, raise your arms and one leg straight. Suppose if you raise the right hand, then raise the left leg and keep in mind that the elbow and the knee should be completely straight. 

Hold this position for 5 seconds and then slowly lower down the hand and leg. Then repeat the same process on another side, this time left hand and right leg. Again hold this for 5 seconds and repeat the same process on the other side and repeat at least 20 times in a session.

#6 Cat & dog exercise for herniated disc

The name of the exercise may sound confusing, but actually, it is very easy. Our starting position would be the same as the previous exercise.

So first you will come in a quadruped position, then curve your lower back upwards, tilt your head downwards to curve it up, we call it cat exercise. Then vice versa, you will curve your lower back downwards. This time, we have to lift the head upwards so that a downward curve is formation occurs in the lower back. This downward curve formation we call dog exercise. 

Repeat this cat and dog position one after the other, this will greatly help in relieving stiffness if any in the lower back. We have to repeat this exercise 15 to 20 times in a session and do it twice a day.

Other Remedies

Apart from this, you can also do many different types of effective exercises with the help of the therapy ball, which I have already discussed in another article that you can read. Other than these exercises, you can also use a TENS machine so that you will get relief in pain almost immediately. If you are experiencing too much pain, you can also learn to warm with an infrared lamp or electric heating pad, which will give a lot of comfort in your severe pen.

Keep Reading: 3 Best sleeping position for sciatica for quick relief

Sunit. S. Ekka

Dr Sunit Sanjay Ekka is a physiotherapist in practice for the last 15 years. He has done his BPT from one of the premium Central Government physiotherapy colleges, ie, SVNIRTAR. The patient is his best teacher and whatever he gets to learn he loves to share it on his Youtube channel and blog.