00:00Welcome back to Mobile Physio, to keep you mobile, powerful, and flexible.
00:05Today, we show you the 7 best exercises for a slipped disc at L4, 5, and L5, S1,
00:12the most common sites of lower back slipped disc problems.
00:15These exercises can help reduce pain, strengthen your spine, and improve mobility.
00:21Let's get started.
00:23Straight leg raises, lie on your back, bend one knee, and keep the other leg straight,
00:28tighten your thigh muscles and slowly raise the straight leg up to about 45 degrees,
00:33hold for 3-5 seconds, then lower, repeat 10 times each leg, this exercise strengthens quadriceps
00:39and hip flexors, also maintains leg strength without stressing the back, knee-to-chest stretch,
00:45this stretch helps relieve nerve tension and relaxes your lower back.
00:49Lie on your back with knees bent, pull one knee gently, toward your chest using both hands,
00:54hold for 15-30 seconds, then switch legs, repeat 3 times per leg, benefits, relieves tension
01:01on the sciatic nerve, stretches the lower back and hip, reduces pressure on lumbar discs,
01:08bridging, squeeze your buttocks, lift your hips, hold for 5-10 seconds, and relax, do 10-15 repetitions.
01:16Benefits, strengthens glutes, hamstrings, and core, improves pelvic stability, supports the
01:22lower back. Cobra pose, lie on your stomach with hands under your shoulders, press into your palms
01:29to lift your chest off the floor, keep hips grounded, elbows slightly bent, hold for 10-15 seconds,
01:36repeat 5-10 times. Benefits, help centralize herniated disc material, reduces nerve compression,
01:43improves lumbar extension, hip extension and prone, lie on your stomach with legs straight.
01:47Tighten your glutes and lift one leg upward without bending the knee, hold for 3-5 seconds,
01:54then lower. Alternate legs, repeat 10 times per side, benefits, strengthens gluteal muscles,
02:01supports lumbar spine stability, promotes balanced hip control, superman pose, lie face down on a mat,
02:07raise both arms and legs simultaneously. Hold for 5 seconds, then lower slowly, repeat 8-10 times,
02:15benefits, builds back extensor strength, improves postural control, enhances overall spinal support,
02:22bird dog exercise, get on hands and knees tabletop position, extend your right arm and left leg,
02:28hold for 5 seconds, return to start, repeat with opposite side. Do 10 reps each side, benefits,
02:36improves core stability and balance, reduces spinal strain, enhances cross-body coordination.
02:41Consistency is key. These exercises can help relieve pain, strengthen your spine and prevent further
02:49injury at L4-5 and L5-S1. But remember, stop if pain increases and always consult a physiotherapist
02:58before starting a new routine. Don't forget to like, share and subscribe to Mobile Physio to keep you
03:04mobile, powerful and flexible. For more helpful physiotherapy tips and exercises.
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