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L4-L5 Sciatica Relief Exercise Guide

The document outlines a sciatica relief exercise routine specifically for individuals with an L4-L5 disc bulge. It includes seven exercises designed to centralize disc material, strengthen the core, stretch the lower back, and improve mobility. Each exercise includes instructions on how to perform it and recommended repetitions.

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sushanty.it.22
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217 views2 pages

L4-L5 Sciatica Relief Exercise Guide

The document outlines a sciatica relief exercise routine specifically for individuals with an L4-L5 disc bulge. It includes seven exercises designed to centralize disc material, strengthen the core, stretch the lower back, and improve mobility. Each exercise includes instructions on how to perform it and recommended repetitions.

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

Sciatica Relief Exercise Routine for L4-L5 Disc Bulge

1. McKenzie Press-Ups (Extension Exercise)

Purpose: To centralize disc material and relieve pressure.

How to do:

Lie face down. Place hands under shoulders. Gently push your upper body up while keeping hips on the

ground. Hold for 1-2 seconds. Repeat 10-15 times, 2-3 times daily.

2. Pelvic Tilts

Purpose: To strengthen core and support the lower back.

How to do:

Lie on your back with knees bent. Flatten your lower back against the floor by tightening your stomach

muscles. Hold for 5 seconds. Repeat 10 times, 2-3 sets.

3. Knee-to-Chest Stretch

Purpose: To gently stretch the lower back.

How to do:

Lie on your back. Bring one knee toward your chest, holding it with both hands. Hold for 15-20 seconds.

Repeat 3 times for each leg.

4. Cat-Cow Stretch

Purpose: To improve spinal mobility and flexibility.

How to do:

Start on all fours. Inhale and arch your back (cow). Exhale and round your back (cat). Repeat slowly 10

times.

5. Hamstring Stretch

Purpose: To reduce sciatic nerve tension.

How to do:

Sit or lie down with one leg straight. Gently lean toward the foot of the straight leg. Hold for 20 seconds.

Repeat 2-3 times each leg.

6. Piriformis Stretch

Purpose: To relieve pressure on the sciatic nerve.


Sciatica Relief Exercise Routine for L4-L5 Disc Bulge
How to do:

Lie on your back. Place your right ankle over your left knee. Hold your left thigh and pull toward your chest.

Hold for 20-30 seconds. Repeat both sides 2-3 times.

7. Daily Walking

Purpose: To improve circulation and mobility.

How to do:

Walk at a gentle pace for 10-20 minutes daily if pain is manageable. Avoid steep inclines or rough terrain.

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