5 WORST Exercises with L4-L5 and L5-S1 Disc Bulge (REPLACE WITH THESE) Dr. Frank Altenrath Cresskill

Summary

In this informative video, Dr. Frank Alton Roth discusses essential exercises to avoid for those recovering from L4-L5 or L5-S1 herniated discs or bulging discs. He emphasizes the importance of steering clear of movements that flex the lumbar spine, as they can worsen disc conditions. Instead, he recommends safer alternatives, such as wall squats, supine bridges, planks, and wall hamstring stretches, which help maintain a neutral spine. This guidance is vital for anyone looking to safely return to exercise while protecting their back health.

Takeaways

• 😀 Avoid exercises that put your lumbar spine into a flexed position if you have an L4-L5 or L5-S1 herniated disc.
• 🏋️‍♂️ Squats and leg presses should be replaced with wall squats to prevent additional strain on the lower back.
• 🛑 Deadlifts are detrimental for those with herniated discs and should be avoided entirely.
• 💪 Supine bridges are a safer alternative to deadlifts, helping strengthen the back without flexion.
• 🔄 Replace sit-ups with planks to avoid flexing the lower back while still engaging core muscles.
• 🧘‍♂️ Standing hamstring stretches can put pressure on the lower back; opt for wall hamstring stretches instead.
• ⚠️ Always consult with your healthcare provider before starting any new exercise program post-injury.
• 📈 Gradually increase the duration of each exercise, starting with shorter holds and working up to longer times.
• 📅 Regularly incorporate these safer exercises to support healing and prevent re-injury.
• 👨‍⚕️ Dr. Frank Alton Roth emphasizes the importance of proper exercise techniques for maintaining a healthy spine.

Q & A

What conditions are specifically mentioned that require caution during exercise?

The script discusses L4-L5 and L5-S1 herniated discs and bulging discs, emphasizing the need for caution in exercise.

Why should exercises that put the lumbar spine in a flexed position be avoided?

Flexed positions increase pressure on the anterior part of the disc, which can lead to further bulging or worsening of the herniation.

What is the first exercise to avoid and what is its safer alternative?

The first exercise to avoid is squats, which should be replaced with wall squats for better spinal support.

How should wall squats be performed?

Stand against a wall, slide down into a squat position, and hold for 15-30 seconds, gradually increasing the duration as strength improves.

What negative effects do leg presses have on the spine?

Leg presses can round the lower back, adding excessive pressure on the discs, which is particularly harmful for those with disc issues.

What exercise is recommended to replace deadlifts?

Deadlifts should be replaced with supine bridges, which allow for strengthening without flexing the lower back.

What is the correct way to perform a plank according to the video?

To perform a plank, maintain a straight line from head to heels while supporting your weight on your elbows and toes, aiming to hold the position for 30 seconds to start.

What common exercise is suggested to avoid due to its impact on the lower back?

Sit-ups are advised against because they cause flexion of the lower back, potentially worsening a herniated disc.

How should standing hamstring stretches be modified for safety?

Instead of standing hamstring stretches, perform wall hamstring stretches by lying on your back with legs up against a wall or couch, which keeps the back flat and supported.

What should individuals do before starting any new exercise regimen after a disc injury?

It's important to consult with a medical professional, such as a doctor, chiropractor, or physical therapist, to ensure the exercises are safe based on individual conditions.