Exercises to Avoid with L4 L5 or L5 S1 Disc Bulge or Herniation

Introduction

Instructor: William
Topic: Exercises to avoid if you have back pain with an L4 L5 or L5 S1 disc bulge or herniation
Method: Overcoming chronic back pain through mindset, movement improvement, and smarter strength building

Model Explanation: Shows two vertebrae and a disc
Disc Characteristics: More rigid than it appears in models
Herniation Description: When the disc bulges out, potentially causing pain
Flexion and Herniation: Leaning forward exacerbates herniation, but you are not fragile or broken
Goal: Desensitize area and bring disc tissue back over time
Avoid: Excessive unnecessary spinal flexion initially

Why Avoid: Technical exercise that can strain the back
Myth: Barbell squat is not the ultimate lower body exercise for those with back pain
Alternative: Goblet Squat
- Benefits: Easier on the back, keeps upper body upright
- Tips:
  - Elevate heels using plates for better range of motion
  - Keep weight close to body, engage lats and shoulders
  - Maintain position respecting pain tolerance
  - Start light and build up tolerance over time

Why Avoid: Potentially causes excessive flexion, leading to pain
Alternative: Back Extensions
- Method: Focus on endurance rather than reps
- Setup: Use back extension machine or modified setup at home
- Objective: Hold neutral position for increasing durations
- Progression: Start with low duration, build up to 2 minutes
- Support: Use hands for support if needed

Why Avoid: Create flexion which can worsen back pain
Alternative: Opposition Crunch
- Method: Can be done with or without a stability ball
- Position: Dead bug position, hands pushing against knees
- Tips:
  - Compression force between hands and knees
  - Breathe through pierced lips while creating tension
  - Adjust to comfort, explore neutral positions with or without lower back support