Relieving L4 L5 Disc Bulge Pain: Simple and Effective Exercises

Hey Katy, TX! It's Dr. Barnwell from Cornerstone Pain & Wellness here. I'm excited to share with you some easy-peasy exercises that can help soothe the nagging pain from an L4 L5 disc bulge. Trust me, if you've been battling that annoying nerve pressure, these moves might just be your ticket to feeling better.

 

 Let's Start with Spine Extensions

Here's the thing: when your disc is acting up, causing it to bulge and press on your nerves, it's all about giving your spine a gentle backward stretch to ease that discomfort.

1. Lying Down Stretch:

Kick off by lying flat on your stomach. Super simple, right? This position naturally stretches your spine just enough, especially if your symptoms are on the intense side.

2. Elbow Propped Stretch:

Feeling okay so far? Let’s take it a step further. Prop yourself up on your elbows. It lifts your upper body just a bit. Hang out like this for 10–15 seconds and see how it feels. If the pain eases up, that's awesome! If it gets worse, though, let’s not push our luck.

3. Hands Stretched Out:

If you're comfortable with the last step, try straightening your arms fully. But hey, we're just testing things out here. If it starts to hurt more, just dial it back.

 Shifting Sides for One-Sided Pain

If the pain is more on one side, try this: while lying face down, gently shift your hips away from the pain side. It's a small move, but it can really help lessen the pressure on your troubled disc.

 The Cat Camel Move

Next up is the cat camel, a real gem for lower back issues. It's a soft, effective way to address that disc trouble.

How to Do It:
 

Start on your hands and knees, keeping your back flat.

Let your back dip down gently, holding for 10–15 seconds.

Go back to the starting position, and if it feels okay, repeat.

Add a little rhythm—down for a second, up for a second, for up to 20 reps.

 Pelvic Tilts: Proceed with Care

Last but not least, the pelvic tilt. But heads up: this one's a bit more demanding and might not be for everyone, especially if you haven't warmed up with the other exercises.

How It Goes:

Begin in a relaxed, flat-back position.

Gently tilt your hips forward, then back to the starting point.

If that feels okay, try tilting back a bit.

Go for 20 reps, but remember: listen to your body and don’t overdo it.

 Wrapping Up

Just a friendly reminder: dealing with disc bulges is more about gentle, incremental movements than pushing through pain. Try these exercises three to six times a day, but take it easy. And if you find these tips helpful, give them a thumbs up and subscribe for more!

Here at Cornerstone Pain & Wellness, we're all about supporting your spinal health journey. Need a more tailored approach? Ring us at 346-257-4179. Take care and stay healthy. Katy, TX!