Bulging Disc L5/S1: The 5 Best Exercises (Explained in Detail)

HT Physio – Over-Fifties Specialist Physio

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(Exercises start at 08:39 after an important introduction.)
In this episode, Farnham's leading over-50's physiotherapist, Will Harlow, reveals his 5 favourite exercises for a bulging disc L5/S1.
In Will's opinion, these 5 exercises are the best exercises for a bulging disc L5/S1 and he prescribes them the most often for this condition. These exercises work because they are targeted to helping a disc problem specifically at L5/S1.
Study discussed in the video can be found here: pubmed.ncbi.nlm.nih.gov/25430...
You can find our dedicated sciatica website with more information and a relevant article that might interest you here: www.howtogetridofsciatica.com...
If you're suffering from back pain that stops you from doing the things you love, you can take our back pain guide - which will give you 9 expert tips to put a stop to back pain at home - by visiting here: ht-physio.co.uk/back-pain-gui...
To get in touch about sponsorships or promos, send a message to: hello@ht-physio.co.uk
If you're over-50 with a painful problem in the Farnham, Surrey area, you can learn more about how Will Harlow and HT Physio can help you overcome a painful problem here: ht-physio.co.uk/
*Any information in this video should not be used as a substitute for individual medical advice. Please seek advice from your local healthcare professional before taking action on the information in this video.* Full policy here: ht-physio.co.uk/injury-discla...

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30 май 2023

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Комментарии : 483

@CausticNinja 9 месяцев назад

0:01 Explanation of Bulging disk and Sciatica and Talk to your Dr. D 5:55 3 Goals for these excersises 7:07 Excersises are NOT for everyone get an professionalism assesment 8:30 Ex 1 Cobra, Restoring spinal mobility and improving blood flow to injury. 12:04 Ex 2 The Seated Forward Tilt, Improving movement of pelvis & spine and improving blood flow to injury. 15:05 Ex 3 Wall Side Glides, improving spinal mobility, reducing leg and back pain, and improving blood flow to injury 17:45 Ex 4 Nerve Flossing, Restoring health of the sciatic nerve. 21:13 Ex 5 Fibula Head Mobilization, Reducing leg pain 25:35 Summary

@saraiday1646 8 месяцев назад

❤❤thank you

@guanyinbaby 6 месяцев назад

By doing all these 5 excerise consistently, will it heal the buldging and sciatica? Or surgery is still the ultimate solution?

@angelsjoker8190 4 месяца назад

@@guanyinbaby In 95% of bulging disc cases, you can heal it with conservative excercises and you do NOT need surgery. As he said in the video, those excercises are not magic pills, it's just what works with most of his patients. You have to losten to your own body whether you feel those excercises help you. And find a good doctor and a good physiotherapist to help you with excercises.

@_PhoReal0510 Месяц назад

Thank you this is helpful when I’m revising this video strictly for the exercise 😊 🙏

@qasimarif9921 Месяц назад

Appreciate you

@J.G.817 Год назад

Thank you Will I've been experiencing pain for about 8 weeks from Sciatica problems,I want to let you know ever since I have been doing your exscersises my pain has diminished by 85 percent, I'm so relieved.Thank you again Sir.God Bless you.🙏

@HT-Physio Год назад

Wonderful! Thanks so much for sharing!

@pitchy3178 10 месяцев назад

🙏thank you so much

@bidhanhajong9246 9 месяцев назад

@@HT-Physiodear sir pls help me, iam in deep pain.. i hv been suffering from lymbor spondylosis for about 7 to 8 months. I did several check up but not getting cure... Pls suggest me something sir .

@TheJedynak 9 месяцев назад

85 seems like a very precise estimation !

@FarmanKhan-xe7to 4 месяца назад

Sir like in acute case there is too much pain in lower back So we have to do these exercises when pain reduces in 4,5 days or when pain completely diminished???

@Mebbe308 11 месяцев назад

Will is a real professional. He’s obviously studied very hard and is dedicated to making our lives better.

@KuyaOly 11 месяцев назад

U must be his mom or gf/wife🤣🤣🤣

@IAMDYLAN17 7 месяцев назад

I want to thank you so much. I'm iny 20s and I've had sciatic pain down into my foot for around 2 years and it was starting to disable me. The last nerve release exercise you shared restored my feeling in my foot and lower leg, basically instantly. I cried and cried with relief and I've since been able to make good headway in my rehab program to reduce my pain and regain strength. I'm so grateful to you for sharing this info. I told my osteo about it so now she can help other clients with foot nerve pain too! Changing lives!

@Sacredhealer333 10 месяцев назад

Thank you Will I’ve had this pain for 8-10 weeks now so I am grateful to see this.

@cactusbaby4616 11 месяцев назад

Oh my god. Thank you so much for all your detailed informative videos and your patience in explaining the intent of each exercise. They have instantly alleviated pain that i have been having for years and years. It wasn't until i got my Ctscan and it mentioned disc bulge at L5 S1 that i decided to search it on youtube. I also realized that that i was doing exerisces to both sides instead of for the side that was in pain. I am sure you have saved many who have suffered. Thank you once again.

@jajang192 5 месяцев назад

Thank you very much, I have been in pain for 2 years and now feel much better after been doing your exercises.

@DaliPort 11 месяцев назад

Its good to see 'different' stretching exercises were I'm not feeling pain. I will continue to do these & hopefully this will improve my nerve pain. . Thank you for your help 😀

@stevelarocque5931 10 месяцев назад

Wow..these are the best explanation and advice ever .I have been serching the web à lot ,nothing works even made my condition worst .Thank you made my lire à lot happier !!!

@brog6985 4 месяца назад

I have a recurring bulging disc. Yesterday it happened again. I found these exercises and tried them. Just wonderful ! Thank you for the excellent information!

@jkd82 2 месяца назад

How are you getting on? I also have multiple herniation of the same disc. Have you found a resolution at all?

@lodestarsprayer5660 3 месяца назад

Many Thanks, Excellent help here for my Sciatica..I have had a hellish 2 weeks, this has given me relief

@ujjayantchakravorty1115 11 месяцев назад

I started doing your exercises and the last one where you press on the nerve near the knee bone is excellent. Until now I had shooting sciatica pain down my leg and could not sleep well, but last nite there was none! So I slept better. Really appreciate!! Quite a dramatic improvement.

@mischa5786 4 месяца назад

I’ve been in pain for 5 months, I thought it was my sprained ankle but I just found out it’s a L5 herniated disk. I’m going to start doing these exercises. Appreciate you posting this. I’m in so much pain. I can barely walk, can barely sit, it’s so isolating. Feel bad for anybody who experiences this. It’s not fun. The mental fatigue from the pain is so real.

@katiep6097 4 месяца назад

I feel very seen with your comment. Same boat. Rough to row :/

@ED-gk8vg 4 месяца назад

I'm experiencing the same thing it's bad. I'm on 3 different painkillers none of them work. Will try these stretches. I hope you have a speedy recovery!

@itsallaboutmeastarr530 3 месяца назад

Me too. I'm so sorry for anyone going thru this, the physical and mental pain are indescribable. Take Care All ❤

@mariawren163 3 месяца назад

Pi can understand you so much, because I am experiencing the same symptoms.🌹

@helenhelen4292 2 месяца назад

i am so sorry for your painful experience, i have the same symptons like yours. Just wonder how you feel now and if anything has made improvement? Thank you

@rathinbasu8299 7 месяцев назад

Brilliant explanations! Thank you for these videos - they are immensely helpful.

@marianthemartian5691 6 дней назад

The last one is my favorite. First legit instant relief that worked for me. You're a genius thank you! Pinching Lower back on my left, down to my leg and its so hard to sleep. And this lessened or removed pain at the back of leg. Now my only consistent prob that im working on is my thigh and lowerback pain. Lord have mercy on us who are suffering specially who are forced to temporary stop working due to this. 😢🙏🙏

@Bodokable 6 месяцев назад

Thank you so much Dr. Will, this 5 exercises are a lot of help, keep it up, God bless you more, stay safe.

@joaquinilagan6959 Месяц назад

Hi Will. I’m an 18 year old powerlifter who herniated his disc on deadlifts. This helped me a lot. God bless you

@BCSTS Год назад

So well explained & demonstated! Thank you ,

@brandnewbeing4402 8 месяцев назад

👏🏾👏🏾👏🏾Great post. While watching the video I did the exercises as you demonstrated them and I immediately felt some relief. I appreciate your time and information🙌🏾👍🏾

@zenkakuji3776 11 месяцев назад

Much gratitude for sharing this information. I had damaged my lower back about 10 years and have made progress recovering. I wish I had this information as well back then as well. I will incorporate these into my daily routine as a preventative measure. Interestingly, I found that my lower back felt better after sitting on my riding mower and being jostled around a bit. I sat with good posture but not stiffly so that my lower back area wiggles around from the movement while riding. I found that my flexibility increased with lower irritation after mowing. Quite the therapy session from an unexpected resource at home!

@superhuman7262 10 месяцев назад

Oh that's wow... mowing machine little vibrations helping in back pain...mine is chronic since 16 years, also in deep pain

@rosemariedsouza4652 Год назад

My Physio Doctor advised these exercises and it has helped. Thanks for sharing and explaining every bit in detail. Stay Blessed!

@aakashsacoustictabla2951 8 месяцев назад

So now there is no pain even when you bend ....? Plz guide me i m also suffering disc bulge

@basilicauk 2 месяца назад

I tried the 5th exercise you suggested, it really worked for me, I have been having pain and numbness in my leg for 8 painful days. Thank you ever so much.

@doriscorea7776 7 месяцев назад

Thank you, Will! I have this and I got it to recede with McKenzie extension exercises. But after Covid it came back. Now I see your RU-vid…hallelujah!!

@wentencel 4 месяца назад

I've recently sorted out that my sciatica is from a super inflamed and herniated disc and your advice is really easy to follow to help get myself off the pain train. Thanks!

@NatalieDao 11 месяцев назад

HT Physiotherapist explains so clear Thanks for showing us exercises 😘

@bhaskarsen9303 4 месяца назад

Very worthy exercises.Gave me huge benefit and improved my quality of life.

@parasmadan4411 3 месяца назад

Thank you so much Will. I've been visiting doctors and physiotherapists on a regular basis but I'm glad that I found you here. Nobody has explained these things better than you until now. I will share my experience once I start with the exercises today. Also, could you please let me know if we can try adding some light medication for the pain along these exercises. My doctor had suggested tramadol and another one but it actually affected my liver health. The GGT level spiked to 180 after consuming the medicines. Would love to have your take on this. Again, many thanks.

@valerieross2075 5 месяцев назад

Thankyou so much Will. You have helped me to understand what I am doing right and wrong for my sciatica pain.

@samirazim9516 3 месяца назад

Your instructions are helpful. Thank you .

@rudolphgartner9668 2 месяца назад

I really like these five exercises for L5-S1 disk bulge. I developed this condition back in 2015 with severe symptoms on the outside of my left leg. My prescribed PT exercises definitely helped me to recover after around two or three months. I have kept doing these exercises pretty regularly in these nine years. None of those are contained in your five exercises given here, but I think your exercises make a lot of sense. I will do them and also try to get my mother who is mostly in a wheelchair to try modified versions of them. I will get your book next month.

@mauliksonani5902 Месяц назад

Any improvement?

@carolinethokozani2366 8 месяцев назад

Thank you so much Doc Will, very helpful information

@awong1287 21 день назад

Thank you . Your explanation and these mild exercises are helpful.

@andyprice6653 7 месяцев назад

Really appreciate you sharing this Will. I am at the start of my S1 bulge diagnosis so as a very active 47 year old I am desperate to keep sporty. You have explained these movements exceptionally well and have built my trust right away- thank you!

@shenayabdrahim2764 6 месяцев назад

Im 18 and have l5 s1 bulging disc, do you have some pain and tingling in lower abdomen caused by pinching nerves ?

@andyprice6653 6 месяцев назад

Mine is very much through my right side- constant ache in buttock, intermittent numbness,tingling down back of leg. Sometimes below knee to foot but not often. I have do not experience any abdomen pain but I have read that a disc bulge can cause this? Sorry not much help. All the Best 😊

@bgastein 10 месяцев назад

You are an excellent communicator! Ty for the video.

@shabshah9071 5 месяцев назад

May God bless you for these videos- from India

@SOFRONIOLAGULA 3 месяца назад

Thank you very much for the demo. It's a great help for us suffering the Siatica.

@bobonguna7002 2 месяца назад

thanks doc.you explained it well.i'm so grateful i came across your vlog.god bless!

@jagrutiramji8271 11 месяцев назад

Hi from Dare-salaam Tanzania 🇹🇿 so I just got my mri results today from the seifee hospital here in my city and I have L5 S1 bulging disc that also sometimes triggers the sciatic nerve pain (left side) which I used to ignore with having ibuprofen for a few days and done with it now last Friday my back acted up again and was excruciatingly painful 🥹 so I had to rush to the orthopedic doc here . I have been asked by my doctor not to do anything for 5-7 days for now and look up on the internet for bulging disc exercises. And searching online your video showed up I shall definitely try these five exercises which look decent and seem very much meant for me, your video is saved and I shall try these 5 exercises in a few days … May god bless you ♥️ Hoping it will help my permanent Back ache …

@kippmajors 3 месяца назад

Did you try them? And how has it helped?

@DibisaGemechu Месяц назад

Thank you really! The exercises are clear to understand!

@kayplayforth9007 10 месяцев назад

Thank you Will ❤Your Explanations are so very Simple snd easily Understood For ALL 👏👏👏👏👏

@NPPREMA 11 месяцев назад

Thank you. That was very well explained. I am already doing the cobra pose and the seated nerve flossing one that you showed. The seated anterior pelvic tilt feels so good. Besides, my McKenzie trained physiotherapist has also included a standing wall back extension. So we have 1. Cobra pose 2. Anterior pelvic tilt 3. Side shift towards the wall 4. Seated nerve flossing 5. Pressing the head of the fibula forward Thanks a lot ❤

@nandkapoor2740 3 месяца назад

Your video is very helpful and effective in getting the positive results. Thank You and God bless you

@lawrenceyundt8489 2 месяца назад

Fabulous! Rear-ended by a speeding cellphone operating driver who in so crashing created bulges and herniations both cervically and Lumbar. I have added your expert guidance to my daily routine for improved movement and reduced discomfort, thank you very much!

@HT-Physio 2 месяца назад

I'm so sorry to hear about your crash! I hope my videos can continue to offer you some relief throughout your recovery!

@mercykirugu8371 2 месяца назад

@@HT-Physiomy lower back is killing me affecting my legs I did an MRI 4months ago this was what was found. "Postero-central bulge of L3-4&L4-5 discs indenting the thecal sac with features of muscle spams" please explain to me like a baby coz I really want to get better and lose weight

@joanhaws 5 месяцев назад

I am a retired Registered Nurse and I am impressed with your videos and info.

@patricialimoges6708 21 день назад

😅😅❤❤

@linjubar 11 месяцев назад

In the past few days, the pain has moved from leg to left side of lumber spine, and the nerve flossing has seemed to move the pain into the middle of my spine, which I believe is a good thing. I’ve been doing the cobra, and hanging from a bar every day. Thank you for all this helpful advice.

@NPPREMA 11 месяцев назад

Yes, in McKenzie, they call it centralization. It's a good thing and you'll soon be fine . All the best

@aakashsacoustictabla2951 8 месяцев назад

Is it completely pain free now after excercise or its lifetime pain suffering..?...i am also suffering from bulge disc plz guide if u can....

@linjubar 7 месяцев назад

My MRI shows two bulging disks, but also other issues that could be the cause of my pain. In fact, the cobra exercise now makes the pain much worse, so I stopped doing it. I'm doing better, but it's taken time, and I suspect it will take some more time. Not sure if it will heal completely because some issues are irreversible, and it's a case of managing them rather than complete recovery.@@aakashsacoustictabla2951

@Gg-bo8dk 8 месяцев назад

Hello Mr Harlow, i really appreciate the work you have been doing to do all these videos about back problems, I have a bulging disc in the l4-l5 area that I managed to start healing with the help of your advices and seeing a good physiotherapist but I still have some pain centralised around the bulging disc and in the psoas so I m guessing that the femoral nerve is still a bit pinched, I was wondering if you can do a video showing the Best exercises one can do for l4 l5 bulging disc thank you cheers from France

@ayeayehla4869 8 месяцев назад

Me too, having bulging disc L4 -L5. Mine is a chronic condition which frequently occurs . Thank you. 🙏🙏🙏 Could you please show the specific exercises? Thank you.

@mollalegnmergia5831 3 месяца назад

Thank you for your detail explanation and benefits about each exercise .

@HT-Physio 3 месяца назад

More than happy to help!

@engyong5407 8 месяцев назад

謝謝 Will, I love what you explained and share about disc L5 & S1, appreciate it very much.

@Trading__Time 2 месяца назад

Thank you! This video helped me tremendously and subsequently helped my wife as well.

@gordonhalstead9846 8 месяцев назад

Thanks will God bless you 🙏 for sharing your professional brilliant knowledge of physio exercises for healthy muscles bones ,,since I have been watching your presentions i started doing the exercises for muscles strength healthy bones, I can feel a big difference improvements of my body, muscles, legs again thanks for educating the public watching your wealth of knowledge information, Lucy from Australia 😊

@naomiunwin8862 8 месяцев назад

Brilliant videos, thank you. I’m buying your book !

@apmech46166 10 месяцев назад

Thank you so much Sir. I cant wait to try all your suggestions!

@fastblack6752 Месяц назад

Hey Sir I Ran Across your video from google I was crying At work From my pain In my back so I googled Back pain or something and your Video popped up I went home Did everything you said Just as you said it and I want to tell you before I go to sleep Tonight, Sir I Think you just saved my Life I thought I was gonna have to Wuit my job Because of the pain so so excruciating But God led Me to you I Pray that Everything you Want in life comes To you. Me and My Wife Thank you from The bottom of our hearts Thank you Dr.

@alpacino6902 11 месяцев назад

Thanks for exercises.Good Luck!

@technologixdecisionscience9529 7 месяцев назад

FANTASTIC help!!!! Thank you!!

@sekoumayango4576 8 месяцев назад

Thanks young man you're truly a blessing 🙏🙏🎉❤

@naturegirl175 9 месяцев назад

Thank you, this video was very helpful.

@kayplayforth9007 11 месяцев назад

Great One Will, Many Thanks ❤

@smallk20 Год назад

Awesome video. Thank you!

@saiganeshmenon2946 4 месяца назад

This is magical, subscribed for life.

@cesarcardenas2494 5 месяцев назад

Thanks for the video a great way to explain everything

@yangteo803 11 дней назад

Thank you Will for sharing

@gjdoan 11 дней назад

Thank you soooo much for this help! My back was terribly sore and it was just like this. I kept walking each day until after a week I felt a small movement in my back, it turns out that it was the disc moved back into place! I still plan to walk each day as well as your amazing exercises! Thank you soo much!

@wickman33 9 месяцев назад

Important point I am glad you brought up.. it isn't a perfect science, treating the individual. My PT was 'extension, Extension, EXTENSION'.. which, by the book is probably correct. Every time I would feel ok while in static extension but worsened soon after. I am really glad you say to defer to those who have inspected you as an individual rather than just 'take my advice'

@alvaropomponio 4 дня назад

So clear and helpful! Thanks!

@HT-Physio День назад

You're welcome!

@dirkdaniels5746 28 дней назад

One of the best vid until now. Thanks for it.

@HT-Physio 21 день назад

So pleased it was helpful!

@barbaracobb6291 6 месяцев назад

I have just had mri and have bulging discs x 2 been refered to a spinal consultant but will start these exercises. Many thanks.

@maybeonethey 6 месяцев назад

I want to mention that I have benefited immensely from a leech treatment. I can't recommend it enough. I had issues both of the sides of my L5 and it was almost as hard as stone. It hurt to do anything. After two sessions of leech treatment (with 2-3 months in between) I saw great improvement with the pain in my lower back (never had any sciatic pain, so I can't talk about that) and the stone-like tissue was softened a lot. Obviously this treatment only relieves you and you still need to strengthen your muscles to keep your good shape and I thank you Will for this valuable information. If only I had known a month earlier, my physical therapist gave me some excersises that made the pain worse and my recovery is reversed. Now I need to go back to get another leech treatment.

@F8Tributo 5 месяцев назад

What exactly do the leeches do for a bulging disc? Or do they just relax the muscles? If so, how?

@saravananpillai3302 11 месяцев назад

Thanks a lot Doc 🙏 You are so kind.

@doreenjodhan9160 2 месяца назад

Thank you very much for the clear and detailed description and explanation

@HT-Physio 2 месяца назад

More than happy to help!

@michelecraig3464 4 месяца назад

Thank you!!!!!! I will try this since I have this exact problem from my recent MRI. I’m in such pain and need help

@diptigupta8617 4 месяца назад

Thanks a lot … will surely try these exercises and get back to u on this page 👍

@user-gm2pe6vy5u 8 месяцев назад

I love your videos because I am still waiting for an MRI on my lower spine x months(Toronto) In the past 201 ad 2018 I had decompression surgery and was doing so well(even with a walker) but since May 30/tis year I have hada what seems like(according to the chioropractor I attended and had x-ray three months ago. Tomorrow I start yet another clinic. Keep up your good work I do some of your advise. Jean V

@maryl.quartaro8556 10 месяцев назад

Thank you best video yet on theses issues

@windrago 2 месяца назад

really well explained and clearly knowledgeable - thank you for sharing your wisdom!

@HT-Physio Месяц назад

So pleased it was helpful - I'm grateful I'm able to share my work!

@dinushaganegoda9819 9 месяцев назад

Very helpful for me...Thank you very much.

@dilwilliams5318 7 месяцев назад

Beautiful Explanation….. excruciating pain!

@yashigujral7609 11 месяцев назад

Brilliant tried this today.I do have at levels L 4-5 a grade 2 spondylolisthesis and degenerative disc and advanced spinal stenosis.Luckily I do not have pain but moderate to significant leg weakness .I have been recommended TLIF lumbar fusion as next option.In you opinion would these exercises be helpful and would you recommend any other.FYI I am a retired Urologist age 77 very active with walking 4-5 miles daily golf 4-5 days a week and body weight workout.Thanks for all the good work Yashi

@bobobaba3649 7 месяцев назад

WOW....this really work Will ,,,,,MERCI!!!

@gK-ih2ct 16 дней назад

Great video!

@delmaadisa9807 12 дней назад

This was excellent

@asadhussain4509 6 месяцев назад

Great video. Thanks. Have you got any videos on strengthening the back to prevent these types of injuries

@BBQDad463 Год назад

Thank you for this video. Liked and Subscribed.

@adelabrouchy Месяц назад

I've subscribed. I like this British accent, one can not hear it very frequently. I'm starting with the exercises. Thank you.

@suesteward2030 8 месяцев назад

Thank you. Very helpful

@mkel858 8 месяцев назад

My sciatic pain started after TKR so have had terrible pain in knee and butt down leg to foot, had a epidural so I'm going to try these exercises thanks, probably can't do the last exercise.

@Babyslashguns 10 месяцев назад

Very informative video.

@Resneli_Veysel 11 месяцев назад

Really pro physio and very educating

@rashidasiamwala4505 5 месяцев назад

Thank you so much. Very useful

@kamleshbisht9811 11 месяцев назад

Nicely explained

@shahidanasreen7861 7 месяцев назад

Appreciated nice video and I will try iam suffering more than months this pain

@BlueLuvbby 8 месяцев назад

I'm gonna start doing these been in pain for about 2-3weeks now and walking standing trigger my sciatica to burn i didn't know how else to work out. Laying down helps but when i get up its painful to sit up right same with sitting. Ty i will try this ❤

@maryfisher9956 10 месяцев назад

Very helpful . Thank you. 20 year bulging L5 S1. Getting mri this morning to find out what got worse. Sciatica and pain every day.

@danieljuno810 5 дней назад

Your explanation was spot on for what I’ve been experiencing for the past year. Knowing what disc is bulging makes me feel so damn hopeful for a solution.

@HT-Physio 4 дня назад

I'm sorry you've been experiencing this - but I'm pleased my video could shed light on what you've been going through!