WORST Exercises For L4-L5 & L5-S1 Disc Bulge/Herniation | Do These Instead!!

Summary

In this video, William, a back pain expert, guides individuals with L4 L5 or L5 S1 disc herniations on which exercises to avoid due to the risk of aggravating their condition. He explains the importance of avoiding barbell squats, deadlifts, crunches, and overhead shoulder presses, offering safer alternatives like goblet squats, back extensions, opposition crunches, and single-arm shoulder presses. Emphasizing a gradual approach, he encourages viewers to listen to their bodies, build strength progressively, and always stay within pain tolerance levels. His aim is to help individuals find relief and prevent further injury while strengthening their backs.

Takeaways

• 😀 Avoid barbell squats if you have L4 L5 or L5 S1 disc issues, as they can exacerbate symptoms due to excessive spinal flexion.
• 😀 Alternative to barbell squats: Try the goblet squat with heel elevation to maintain an upright posture and reduce strain on the back.
• 😀 When performing the goblet squat, engage your lats, shoulders, and upper back to provide stability and control during the movement.
• 😀 Gradually build up tolerance with exercises. Start with light weights and increase intensity based on your pain tolerance.
• 😀 Avoid barbell deadlifts if experiencing L4 L5 or L5 S1 issues, as they can cause excessive flexion and worsen pain.
• 😀 Alternative to barbell deadlifts: Focus on back extensions to build endurance and stamina without repetitive bending or flexing.
• 😀 When performing back extensions, focus on holding a stable position and gradually work up to longer durations, starting with a few seconds.
• 😀 Avoid crunches and sit-ups, as these exercises promote spinal flexion, which can increase pain for those with disc issues.
• 😀 A good alternative to crunches is the opposition crunch, where you push your hands against your knees to activate your core without flexing your spine.
• 😀 When performing shoulder presses, avoid standing overhead presses or heavy loads that can strain the lower back; instead, use a kneeling position or one-arm presses for better stability.

Q & A

What is the primary reason why people with L4-L5 or L5-S1 disc issues should avoid barbell squats?

Barbell squats can exacerbate back pain, especially for individuals with L4-L5 or L5-S1 disc issues, due to the excessive spinal flexion that occurs during the movement. This flexion can worsen symptoms and put additional strain on the affected area.

What exercise is recommended as an alternative to barbell squats for those with back pain?

The recommended alternative is the goblet squat. It allows for a more controlled and upright position, which minimizes unnecessary forward flexion while still engaging the lower body and core.

Why is it important to elevate the heels when performing a goblet squat?

Elevating the heels during a goblet squat increases the range of motion at the bottom of the squat, which helps maintain a more upright posture and reduces strain on the back. This positioning is especially beneficial for individuals with back pain.

What is the focus of a back extension exercise for those with L4-L5 or L5-S1 herniations?

The focus of the back extension exercise is to build endurance and stamina in the extended position. It involves holding a position without repetitive movement, which helps to strengthen the posterior chain and improve stability without exacerbating pain.

What is the goal of doing back extensions with a barbell or back extension machine?

The goal is to build endurance by holding a neutral, extended position for increasing durations over time. This helps strengthen the muscles around the spine and improve stability without risking further injury.

Why should crunches and sit-ups be avoided for individuals with L4-L5 or L5-S1 disc issues?

Crunches and sit-ups create excessive spinal flexion, which can worsen symptoms of a disc bulge or herniation. These exercises put undue pressure on the lower back, which is counterproductive for healing.

What is an alternative to traditional crunches for strengthening the core without flexing the spine?

An alternative to traditional crunches is the opposition crunch. This involves pushing your hands into your knees (or a stability ball placed between them), creating a compression force that activates the core muscles while keeping the spine neutral.

How does the opposition crunch help with core strengthening?

The opposition crunch activates the abdominal muscles by creating an internal force, where the hands push against the knees or stability ball. This builds core strength without requiring spinal flexion, which is ideal for those with disc issues.

Why is the shoulder press considered problematic for individuals with L4-L5 or L5-S1 disc pain?

The shoulder press, particularly when done standing, can strain the lower back because of the need to compensate for the weight overhead. This may cause excessive arching or extension of the spine, which can aggravate lower back pain.

What is the recommended modification for performing a shoulder press safely with a back injury?

A safer modification is to perform the shoulder press with one arm at a time, using a staggered stance or kneeling position. This helps maintain spinal stability and reduces strain on the lower back.