L4-L5 Disc Herniation Exercises (Lumbar Radiculopathy)
An L4-L5 disc bulge or herniation is one of the most common causes of lower back and leg pain. When the disc presses on the L5 nerve root, individuals may experience pain radiating from the lower back into the lateral thigh, outer leg, and top of the foot, sometimes accompanied by numbness or tingling in the space between the first and second toes. In addition to these sensory changes, weakness can develop in muscles that lift the foot and toes—such as the extensor hallucis longus and tibialis anterior—making it difficult to walk on the heels or lift the big toe. Because the L5 nerve root doesn’t correspond to a deep tendon reflex, diagnosis often relies on a combination of sensory, motor, and functional testing rather than reflex changes.
In this video, I’ll explain the anatomy, symptoms, and rehabilitation strategies for L4-L5 disc injuries. You’ll learn how to identify the most common movement impairments, reduce nerve irritation, and safely restore spinal and lower limb function through a structured exercise progression. These evidence-based rehab strategies are designed to reduce pain, improve mobility, and build strength and resilience in the lumbar spine and lower extremity.
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L5-S1 Rehab Video: • L5-S1 Disc Injury Exercises
00:00 Introduction
00:22 L4-L5 Disc Bulge Anatomy
01:44 Common Symptoms
02:21 Exercise 1: Sciatic Nerve Mobilization
04:26 Exercise 2: Big Toe Dorsiflexor Muscle Taps
06:20 Exercise 3: Ankle Dorsiflexor Muscle Taps
08:13 My Self-Guided Rehab Book and App