Best Exercise For L3-L4 Disc Bulge, L3-L4 Disc Herniation
For those suffering from L3-L4 disc bulge or L3-L4 disc herniation, I understand the frustration and discomfort that comes with this condition. The pain can be excruciating and can severely hinder your daily routine. However, with the right exercises and treatment, you may be able manage the pain and increase your chances of recovering faster. In this video, Dr. Walter Salubro, we will discuss the best L3-L4 disc bulge exercises and L3-L4 disc herniation exercises that may help you alleviate the pain and get back to your daily routine
00:00 Introduction
01:28 L3-L4 Disc Bulge Spinal Model
02:15 Patient Story with L3-L4 Disc Bulge
03:13 Exercises Disclaimer
03:58 Exercise 1: Standing Extension
05:36 Exercise 2: Side to Side Lateral Bending
06:45 Exercise 3: Cat Camel Mobilization
07:29 Bonus Exercise: Baby Pose
08:01 Conclusion
1. Standing Lumbar Extensions
Standing lumbar extensions are an excellent may help to mobilize the lumbar spine and relieve pressure on the disc bulge. To perform this exercise for L3-L4 disc bulge, stand with your feet shoulder-width apart and place your thumbs at the L3 spinal area, which is about 2 inches below the leve of your bottom last rib. Next, lean back as far as you can slowly with your thumbs acting as a fulrum bending point. Hold this position for 1 to 2 seconds and then return to your starting position. Repeat this exercise 10 times, ensuring that you are not straining your back or aggravating your pain pain or thigh/leg pain while doing so
2. Standing Lateral Bending
Standing lateral bending is another exercise that may help to mobilize the lumbar spine and relieve pressure on the disc bulge. To perform this exercise, stand with your feet shoulder-width apart and place your thumbs at the L3 spinal area, which is about 2 inches below the leve of your bottom last rib. Bend your torso to the right side and then to the left using your thumbs at L3 as a fulcrum bending point. Hold this position for 1 to 2 seconds and then return to your starting position. Repeat this exercise 10 times, ensuring that you are not straining your back or aggravating your pain pain or thigh/leg pain while doing so
3. Cat-Camel Mobilization
Cat-camel mobilization is an exercise that helps relieve lower back pain and stiffness and helps improve lumbopelvic coordination. To perform this exercise, kneel on your hands and knees with your hands beneath your shoulders and your knees under your hips. Begin by arching your back upwards and holding this position for a few seconds. Then, slowly drop your back down, lifting your head and looking upwards. Hold this position for a few seconds before repeating the exercise 10 times
Local back pain at L3 and numbness and tingling at the upper front thigh and groin area are the most common symptoms of L3-L4 disc bulge. You may also experience weakness in your leg muscles, difficulty walking, or difficulty maintaining your balance
Download FREE Dr. Walter Salubro's 'Lower Back Exercise Guide' PDF. Get instant access here: www.ibthcc.com/lower-back-exer...
Dr. Walter Salubro - Back To Health Chiropractic Centre
Visit our website at: ibthcc.com
www.ibthcc.com
Dr. Walter Salubro, Chiropractor in Vaughan
Back To Health Chiropractic Centre
20 Cranston Park Ave, #6, Maple, ON L6A 2W2
Call us at: (905) 303-1009
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23 июл 2024
