Lumbar Disc Herniation – L5 S1 Exercises to Avoid

Lumbar Disc Herniation – L5 S1 Exercises to Avoid

l5 s1 exercises to avoid

If you have suffered a lumbar disc herniation, there are certain exercises you will want to avoid. This is because they will not help to heal your herniated disc and will only make things worse. In order to get rid of your pain as fast as possible, you will need to know the proper way to move and sit.

What makes a herniated disc worse? Well, a number of things can make a herniated disc worse. To start, incorrect movements or activities – like doing the wrong exercises – can increase pressure on the disc. Not only will this cause pain, but it can also cause the disc to herniate further.

The nucleus entering the spinal canal through the annulus rupture or tear is invading a crowded space, and the disc is likely displaced at the same time, meaning pressure is placed on the spinal nerve.

When this happens, the nucleus pulposus starts to push the annulus fibrosis into the vertebral canal. When this happens, we speak of a bulging disc or disc protrusion. It is a pre-stage of a herniated disc.

Talk to a physical therapist about safe moves and what to avoid specific to your injury and body.

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Exercises to Avoid for a Lumbar Herniated Dislocation

There are different steps that should be taken regardless of your cervical and lumbar disk hernia. Although some common characteristics are present between the lumbar disk and the cervical disk the different function as well as the location within it make different exercises beneficial or harmful. NOTE: Some movement is ok to move a disc if injured or not, particularly when combined. These include twisting, lifting & bending in an inappropriate manner. The second is breathing while carrying out or doing an arduous job.

Aerobics with high impact

billy blanks, tae bo, workout

High impact motion is defined as a movement that involves both legs departing the soil, which requires inevitably returning to their starting position. The impact may cause repetitive pressure on the back muscle, or an irritated disc. The most powerful activities are walking, jumping, stairs climbing and aerobic exercise. While this exercise may be good for injury free, it is advised to avoid it until you are comfortable with pain and good core control. Alternative: Walk, swim.

High level core strength

man, exercise, fitness

When a body exercise is too intense or a pelvis cannot be controlled adequately, it causes a strained back and spinal cord that causes a severe lower back. As described above all spinal bends are very hard for the lumbar spine. How high your body can go depends on how much strength you have. Core exercises, when used effectively, may help relieve backache. Core strengthening techniques that could be avoided include sit-ups, crunches, bicycle crunches and leg lifting.

Prolonged sitting

man, chair, computer

Despite not being a requirement we feel this should have been included. Sitting longer makes your body stiff – especially when slouched! Generally gravity brings the head upward, with fatigue. Unfortunately, each extra step forward adds to the stress in the neck! In addition, prolonged sitting with your hand extended upwards is also likely to cause similar effects. Always break your daily schedule. Alternative: To maintain a posture, take a regular break.

Sitting or standing for hours without changing positions can put pressure on the spine in general and on certain spinal discs in particular.

Flexion-based movements

It’s particularly challenging for disc discs to bend forward to create ‘c curves’ and this is likely to damage back injuries. Typically disc herniations cause additional stress to adjacent tissue, causing more muscle spasms as well as potential nerve symptoms. Flexion activities include picking up traditional biking standing up, stepping up on squats and knee touching. Alternatives: Iometric core strength (see high-level core strength later).

Heavy lifting

Often lifting a weighty item with the hands causes the muscles of the large neck to contract quickly. It’s likely that overwork will be a problem with these muscles and it could result in neck straining. When doing the lifting routine always be careful with the starting light. Check your neck before starting. Do not use any exercise that makes the neck hurt or stiff. Alternative: lightweight lifting with a focus on shape and neck relaxation.

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Spinal disc herniation Vectors & Illustrations for Free Download | Freepik

Twisting Movements

When the herniated disc heals, twisted discs may cause excessive shear stress and cause back pain. If you need help with stretching, or do something that you can easily complete every day (like calling the cell phones or driving or talking to a stranger). There’s a better method of moving that helps heal so you can safely tolerate twisting movement. Alternative: Four legs stretch, Log roll technique to get off the bed.

Extreme range of movement

When stretching or simply daily usage (such as checking your blind spots on your car) avoid excessive neck movement. This range is used to squash and shear cervical discs with pressure on surrounding tissue. These drugs may slow your healing and cause more serious damage. Alternate: Gentle snout stretch, move consciously.

Contact Sports

If cervical discs were herniated contact sports would make no sense. This can result in surgery or even paralysis and death. Consult your doctor for options to get rid of cervical herniation discs. Alternative: Swimming, hiking, running or dancing, among others.


Avoid workouts where forward-looking movement are required. In addition poor positioning and lengthy rides may result from herniation discs which may result in further damage if left unattentive and untreated. A safe and better exercise for herniated discs is to walk or hike. Hike can be a safer lower-body exercise with minimal stress on the spine.

The posture required in biking and cycling is one where the person is hunched forward and this is not good for you lumbar herniated disc.

Herniated Disc Images – Browse 4,524 Stock Photos, Vectors, and Video |  Adobe Stock


This pose is difficult for anyone with herniated discs because the pressure is applied to the lower back. Sit-up exercises are an important technique for herniated discs to avoid, as they can be harmful. You should also do a gentle exercise that strengthens your back muscles. Gentle exercise includes walking, swimming, jogging and cycling.

Straight-legged sit-ups These put extra, unwanted stress on the spine and also place tension on the sciatic nerve. Avoid these at all costs while suffering from a herniated disc.

High Impact Aerobic Activity

Activities with a strong impact require fast transitions from movement to movement. Combining jump and plyometric exercises can result in injuring or straining the spine. Instead, try other exercise alternatives such as symbiotic physiotherapy or weight training.

Standing hamstring stretch

When performing hamstring stretches one needs to stand up on an elevated ground and lean towards one another. Leaning back can curvature spines and increase the pressure on herniated discs.

Hopefully now you can see why stretching the hamstrings has to be the number one L5/S1 herniated disc exercise to avoid.

Leg Press

When the knee is close to the chest, he presses his knee against it and round the spine. It works very well for athletes but can be dangerous to people with herniated discs.

Straight Leg Raises Straight leg raises put too much pressure on the spine, causing sustained lower back pain for those with existing injuries

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Dead lifting should be avoided. Deadlifts can cause muscle and ligament damage when done wrong and cause injury. Don’t try dead lifting if the injury is severe or serious.

The science behind an L5-S1 disc problem

I want to talk about L5-S1 disk problems first. First of all, you should be aware that issues related to L5 / L1 are actually more prevalent among athletes versus older. A study in The British Journal of Sport Medicine showed that the degree of disc degeneration at hip joints was more common than for normal people. The findings suggest that the incidence of Lumbar disc arthroplasty is increasing among older people especially those over 60. If you are unsure about chiropractic treatment, you can consult your physician.

Can exercise make herniated discs worse?

Okay. A spinal disc contains an elastic center known as the nucleus pulpus. This fluid center is designed for proper handling of the stress we experience every day. The disc has to endure the pressures. And until we hurt ourselves. Injury to lumbar disc reduces its capacity to absorb shock and movement like normal lumbar discs. The disc will heal and eventually be allowed back to accept regular stress. Without sufficient rest or poor exercise decisions the disc could suffer further damage.

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Herniated Disc Images – Browse 4,524 Stock Photos, Vectors, and Video |  Adobe Stock

What is a herniated disc?

Its padding acts similarly to shock absorbers on spine limbs. The disc possesses an outer layer called a “aulus” whose material is tough. The annulus covers the outer surface of the nucleus, soft tissue that contains the nucleus. A rupture of an annulus helps push a nucleus into a spinal canal. Sheniated discs may also be called bulging discs and slipped discs. This canal runs along each spine down a backwards spine which is big enough for the spinal nerves (spinal cord).

How can I prevent herniated discs?

The herniated disc may be formed due to injuries or illness. But one reason for age is age. The spine supports its support structure and the bones are weakening as we age, resulting in disc injuries and discs tear with even little twisting and lifting. The major herniated disc occurs on both neck and lower back. Usually it occurs at any point on the spine though. To understand the best methods of treating disc injuries, examine the causes of herniation and its causes.

Try these L5/S1 disc herniation exercises instead!

How can I help avoid L5 herniated discs and other herniated discs? We will talk about best exercises that will not worsen herniated discs. There are very effective exercises for replacing the hamstring stretching, that may seem similar but the subtle differences make it a completely different technique. This exercise can be paired with “Scientical Nerve Flossing“. Nerve flossing is the putting of nerves into tight spaces in limbs and tissue.

Try stretching the opposite leg

Sciatic Nerve Pain Stretches & Exercises - Ask Doctor Jo - YouTube

The following video shows an extremely efficient alternative to herniated disc exercises that can be easily avoided. There’s no perfect fit for everyone.

Piriformis Stretch

Best Exercises for Piriformis Syndrome - YouTube

As seen on the ground, cross the leg and stretch out the other side. Put both knees at the back of the neck. The buttocks may stretch slightly. Take ten minutes.

Quadriceps Stretch

Quad Stretch Yoga Workout ~ Savor the Moment and Listen 💗 - YouTube

Often runners prefer to bend their knees while standing up and hold their feet in their hands. Usually the back thigh feels stretched. Keep it on for 30 seconds.

Gluteal Stretch

Yoga for GLUTES - Deep Stretch Flow // Day #18 28-Day Yoga Challenge From  Head to Toe - YouTube

Sit on the floor, bend your leg towards one side. Repeat it many times daily.

Reduce walking distance (or take regular breaks)

While walking can help heal herniated discs, standing for extended periods will aggravate herniated arteries. I’d recommend that you take regular breaks during walks. You can always get a bench on your way but it’s hard to stop.

Try a TENS machine

How to Use a TENS Unit for Pain Relief - Ask Doctor Jo - YouTube

Many patients with herniated discs are satisfied with the effectiveness of a herniated disc massage. TENS machines send electrical signals to the back to relieve pain in many instances while loosening muscles and pain relief.

Use a Muscle Rub

Muscle Rub - YouTube

Cream for muscle pain can be helpful, and they are handy to take on walks if exercise can’t relieve the pain caused by a herniated disc. This is an cream that our customers recommend to people suffering backache due to herniated discs.

Improve Your General Health

Those suffering from herniated discs have health issues which hinder their recovery.

Easy Tips for Avoiding a Herniated Dislocation

It is important to change your diet and exercise habits. Because herniated disc occurs in the neck and lower back, many preventative measures are focused specifically on the neck or lower back area. Below is a list of simple ways to lower risk levels.

Regular exercise

Includes exercises that strengthen the back and leg muscles as well as tendons, ligaments and muscle. Incorporate aerobic exercise as this will improve blood vessel function and helps the body retain a healthy state. Flexibility exercises can help tighten the spine muscles and tendons while maintaining stability.

Learn to lift items properly

Too often a person is pushing heavy goods by bending around. The spine is pushed while the strong hip muscles are pushed out. And worse, they tuck into waists as they carry large weight. Lift with a bent knee and sit with your back in alignment. It uses leg strength to lift.

Stop smoking

Smokers reduce the amount of vitamins and minerals they use to support their bodies and reduce the chance of osteoporosis and degeneration. A smokers intense cough can cause a lot of strain on the spine as well.

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Manage stress

Stress causes muscles or ligament strain, resulting in increased pressure on the spine. Perform regular stress reliever activities to prevent the physical and mental burdens that stress can have.

Improve posture

A healthy spine must always remain upright and stable whether you sit, stand, walk or run. Poor posture puts stress on the spine and discs in the neck and back. Keep the head up, head down.

Change positions frequently

Sitting for hours and not changing position is potentially harmful to spinal joints in general. The medical studies show the person must be walking for 1-2 minutes and stretch if they want.

Maintain a healthy weight

The weight of a person causes increased pressure on the back and knee. This could cause poor posture.

Do not wear high heels

High heels can tangle back and cause a spinal disk to be misplaced in the correct position.

How do you get rid of L5 S1 pain?

If you suffer from L5 S1 pain, there are several ways to get rid of it. There are nonsurgical treatments, prescription medications and even bone marrow derived stem cells. For more serious cases, surgery may be required. However, there are alternatives to these procedures. You should consult with your doctor before undergoing surgery to get the best treatment possible.

What should I not do with a herniated disc L5-S1?

Herniated disc L5/S1 is a common problem among athletes and others who are physically active. The symptoms of this condition can range from a tingling sensation to intense pain.

There are many ways to treat herniated discs. For example, you can do things that improve the circulation of blood and help the healing process. You can also do exercises to help your aching muscles.

However, you should be careful not to do things that make your herniated disk worse. It is a good idea to consult with a physician before embarking on an exercise program. If you have severe or persistent pain, you may need to seek the assistance of a specialist.

Performing sit-ups or twisting exercises can increase the pressure on the L5/S1 herniated disc. In addition, bending forward when performing hamstring stretches can cause the lower back to bow outward.

The best way to combat herniated disk L5/S1 is to stay off the floor and rest. A herniated disc can be dangerous, so be sure to call your doctor immediately if you have any signs or symptoms.

What nerves are affected by L5-S1?

The L5-S1 segment of the spine is a common area for back pain. It lies below the belt line, and it articulates with the sacrum.

Injuries to this region can cause radicular symptoms in the buttocks and leg. If you experience these symptoms, it is important to seek treatment immediately.

When a spinal disc bulges at the L5-S1 level, it can press on the nerve and cause numbness in the legs and feet. This is called sciatica. There are two ways to treat this ailment: surgically or by doing exercises that increase the range of motion in the lower back.

A surgery to treat a herniated disc is usually done in the lumbar area. During the procedure, the prolapsed disc is removed. However, if a slipped disc occurs in the pelvis, it may be treated by radiofrequency ablation.

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