L5 Disc Bulge Exercises – Lumbar Radiculopathy Treatment

by birtanpublished on August 5, 2020

Radicular pain is caused by the inflammation or compression of a spinal nerve L5 Radiculopathy specifically follows a pain pattern as shown A common cause of radiculopathy is due to a disc herniation This can be confirmed via slump test In a seated position, allow your upper body to slump forward and extend your leg Slowly bend your foot back towards you then away from you perform this with both legs If the pain is reproduced in either of these positions that is considered a positive test

Extension based exercises are used to help relieve symptoms associated with disc herniation Begin by positioning yourself prone with a pillow or two under your chest Allow your low back to extend slightly Hold this position for five to ten minutes All of the following exercises should be done 10 times every two hours when you are awake It is important to follow the progression that will follow

Start with lifting your chest off the pillows for 10 repetitions Extend at the low back keeping your hips and elbows engaged with the surface Next press up with your hands and allow yourself to extend further back keeping a slight bend in the elbows Again, make sure your hips are engaged with the surface One set of 10 repetitions is recommended Now, press up with your hands and fully extend the elbows It is important that your hips remain touching the surface

Lifting the hips off the table is incorrect and should be avoided Rounding the shoulders forward is also incorrect because it can lead to shoulder pain To add overpressure exhale deeply when fully extended If you have a left side herniation, you may extend back with the lower half shifted slightly to the left If it is on the right shift the lower half to the right then extend follow the same progression as before This exercise can be performed while standing if you are unable to lay down

You can apply overpressure by placing your hands on your back as shown L5 radiculopathy can also lead to tightness in the hip musculature A common muscle involved is the piriformis Tightness of the piriformis may compress on the sciatic nerve and also lead to pain traveling down the leg The piriformis can be stretched in the seated position, cross the painful side's leg over the opposite knee

To intensify the stretch push down the knee hold this position for 30 seconds and perform four repetitions To further intensify the stretch sit up straight and lean forward Rounding your back and leaning forward is incorrect If your radiculopathy is due to a disc herniation, rounding your back may increase your pain You can also stretch the piriformis by laying onto your back Cross the painful side's leg over the opposite knee and pull your leg towards you

Hold this for 30 seconds and perform four repetitions To progress this stretch reach through completely and grab just below your knee Next bring your knee towards the opposite shoulder while crossing the leg hold this for 30 seconds and perform four repetitions For the next exercise tie astretch band around your thighs lay on your side for an exercise known as clamshells Keeping your feet together raise your top leg towards the ceiling without letting your body rotate work up to three sets of repetitions

Take a lacrosse ball and place it under the affected hip when the ball is on the tender spot leave it in place Place your foot on your other thigh and move it as shown Keep performing this exercise until you feel the tenderness improve You can readjust the lacrosse ball as needed Core strengthening should also be performed bird dog is an excellent exercise for core strengthening and stabilization To begin start by being on all fours with your spine in alignment

Maintaining a tight core raise your right arm straight out and hold for five seconds, then lower it back to the starting position Repeat the same step with the other arm Continue alternating arms while maintaining a straight spine work up to ten repetitions on both sides Next perform the same exercise but with the legs Maintaining a straight spine and alignment hold for five seconds then lower back down Repeat the same steps on the other side

Be careful not to raise your leg too high that you are rotated To progress further raise your right arm and left leg simultaneously Be sure to keep your core tight and to maintain proper spine alignment Try to hold for five seconds in this position Perform the same step on the other side work up to ten repetitions on both sides For additional resistance dumbbells and ankle weights can be used try to maintain optimal alignment and a tight core Hold still for five seconds in each position and work up to ten repetitions on both sides

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