L4 L5 - L5 S1 best seated exercises

In this video I show you an effective exercise rehabilitation routine for L4 - L5 / L5 - S1 Disc Bulge and sciatica pain relief. In this routine, I share with you the L4 L5 - L5 S1 best-seated exercises.

Seated extension exercise:
Start with a small extension and gradually progress. Move within a pain-free range of movement, don't push it. Breathing is essential while doing it. For optimum results, you may try this routine at least 2 to 3 times a day.

McKenzie Exercise:
McKenzie exercises for low back pain are a beneficial treatment for increasing flexibility of the spine and improving the pain with better results in pain relief. McKenzie exercises are a successful method for decreasing and centralizing the pain and increasing spinal movements in patients with low back pain.

Seated Nerve Glide:
Application for the mobilization techniques of the sciatic nerves not only improved the functions and health of the participants, but It may also promote healing of the soft tissues by stimulating the functions of the nervous system to improve nervous system adaptability and decrease sensitivity, helping to alleviate symptoms.

Standing Hamstring stretches:
Hamstring stretches and nerve mobilization are effective interventions for patients with lower back pain, and nerve mobilization is superior to hamstring stretching in alleviating lower back pain in patients. Therefore, both hamstring stretching and nerve mobilization can be usefully applied for the therapy of patients with lower back pain.

Seated Figure 4 stretch:

The figure four stretch is one of the best stretches you can do for your body, regardless of the type of training you do. It targets the hips, lower back, and glutes, your body's largest and most powerful muscle group specifically your Piriformis muscle.
Try this stretch daily for 3 to 4 sets of 15 to 20-sec hold.

These exercises will help you to relieve pain, and improve your lower back mobility. If you have sciatica symptoms this routine is suitable for you.

As I promised, here is a couple of sources that you may want to read in regard to your back pain and your MRI scan.

L4 L5 - L5 S1 disc bulge best exercise rehabilitation for pain relief
https://youtu.be/SNDEBO6nQ6A

Spondylolisthesis treatment
https://youtu.be/jzcKlm0jo8w

Sciatica pain relief in 5min
https://youtu.be/nEMxW8Z_CI4

- MRI vs MRI: https://www.dublinsportsinjuryclinic.com/mris-vs-mris/

- Herniated Discs Treatment and Management
https://www.dublinsportsinjuryclinic.com/herniated-discs-treatment-and-management/

- 4 TOP EXERCISES FOR SCIATICA PAIN RELIEF
https://www.dublinsportsinjuryclinic.com/4-top-exercises-for-sciatica-pain-relief
References:

The effects of self-mobilization techniques for the sciatic nerves
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4755972/

Systematic Literature Review of Imaging Features of Spinal Degeneration in Asymptomatic Populations
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4464797/

Variability in Diagnostic Error Rates of 10 MRI Centers Performing Lumbar Spine MRI Examinations
https://pubmed.ncbi.nlm.nih.gov/27867079/

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