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L4-L5 Sciatica Exercise Routine

The document outlines a daily exercise routine for individuals with L4-L5 disc bulge and sciatica, including six specific exercises. These exercises aim to reduce disc pressure, relieve sciatic nerve irritation, strengthen lumbar support, and improve core stability. Each exercise is described with instructions on how to perform them and their intended benefits.

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229 views1 page

L4-L5 Sciatica Exercise Routine

The document outlines a daily exercise routine for individuals with L4-L5 disc bulge and sciatica, including six specific exercises. These exercises aim to reduce disc pressure, relieve sciatic nerve irritation, strengthen lumbar support, and improve core stability. Each exercise is described with instructions on how to perform them and their intended benefits.

Uploaded by

sushanty.it.22
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

L4-L5 Disc Bulge + Sciatica - Daily Exercise Routine

1. McKenzie Prone Lying + Press-Ups

Lie face down for 2-3 mins. Then place elbows under shoulders and gently raise the chest, keeping hips on

the ground. Hold 5-10 secs and release. Repeat 10 times. Helps reduce disc pressure and centralize sciatic

pain.

2. Nerve Gliding - Sciatic Nerve Flossing

Sit on a chair. Straighten one leg slowly with toes pointed up, while looking slightly up. Hold 1 sec and return.

Do 10 reps each side. Helps free the irritated sciatic nerve.

3. Standing Back Extensions

Stand tall, place hands on lower back, and gently arch backwards. Hold 5 secs. Repeat 10 times. Relieves

disc pressure while standing.

4. Pelvic Tilts (Supported)

Lie on your back with knees bent. Tighten your core to press your lower back gently into the floor. Hold 5

secs, then relax. Repeat 10 times. Strengthens lumbar support.

5. Bird-Dog

On hands and knees, extend one arm and the opposite leg. Hold for 5 seconds. Keep your spine neutral.

Repeat 5 times per side. Strengthens core and spinal stability.

6. Modified Planks (Forearm or Wall Plank)

Start with wall planks (hands on wall, body straight). Progress to forearm planks on the floor, knees down if

needed. Hold 10-20 secs to start. Builds core without stressing discs. Avoid if pain shoots down leg.

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