7 Exercises to Heal Slipped Disc Naturally (L4-5, L5-S1)

Mobile Physiotherapy Clinic

Are you struggling with a slipped disc at L4-5 or L5-S1, causing back pain or sciatica?   🤕 Don’t worry — these 7 physiotherapist-approved exercises will help you reduce pain, strengthen your spine, and improve flexibility safely at home.  ✅ In this video, you’ll learn step-by-step how to do: 1️⃣ Cobra Pose (Prone Press-Ups) 2️⃣ Superman Pose 3️⃣ Knee-to-Chest Stretch 4️⃣ Straight Leg Raises 5️⃣ Bridging 6️⃣ Bird Dog Exercise 7️⃣ Hip Extension in Prone  These exercises target your lower back and core muscles, support spinal stability, and relieve pressure on the nerves. Perfect for L4-L5 and L5-S1 disc herniation or slipped disc recovery.  ⚠️ Important: If your pain worsens, stop immediately and consult a physiotherapist. Every case is unique, so get professional guidance before starting a new routine.  🔥 Stay Connected with Mobile Physio – To Keep you Mobile, Powerful and Flexible! 👍 Like this video if you found it helpful 🔔 Subscribe for more physiotherapy tips & exercises 💬 Comment below with your questions or progress  To know more: https://mobilephysiotherapyclinic.net/herniated-disc-physiotherapy/  #SlippedDisc #BackPainRelief #Physiotherapy #MobilePhysio #HerniatedDisc #L4L5 #L5S1

Transcript

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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