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!
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!
What Exercises Should You Avoid With An L4-L5 or L5-S1 Disc Bulge?
To keep things simple the 3 main exercises I discourage someone living with chronic low back pain
Barbell Back Squats:
While squats can be an effective exercise for building lower body strength and stability, they can put significant stress on the lumbar spine, particularly at the L4-L5 and L5-S1 levels.
When performing barbell back squats, the weight of the barbell is typically loaded onto the shoulders, which can compress the spine, potentially exacerbating disc injuries in the lower back.
Additionally, the movement itself involves flexion and extension of the spine, which may further aggravate existing disc issues especially if you do not have experience doing the squat with excellent form.
Barbell Deadlift
Similarly, barbell deadlifts can also pose risks for individuals with L4-L5 or L5-S1 disc injuries.
Deadlifts involve lifting a weighted barbell from the ground to a standing position, placing considerable strain on the lower back and lumbar spine.
The lifting motion requires bending at the waist and involves significant spinal loading, which can increase pressure on the discs and potentially lead to further injury or discomfort.
This is one of those exercises that really requires practice and patience with your body.
Sit-Ups or Crunches
Lastly, sit-ups are another exercise that may not be suitable for individuals with lower back disc injuries.
Sit-ups involve repetitive flexion and extension of the spine, which can place excessive stress on the lumbar discs, particularly at the L4-L5 and L5-S1 levels. T
his repetitive motion can exacerbate existing disc issues and contribute to pain or discomfort in the lower back.
For example of what core exercises you should do, be sure to check out this week’s video!
