10 Best Exercises for L4-L5 and L5-S1 Disc Bulge | Dr. Tam Ly, Chiropractor in San Jose, CA
10 Best Exercises for L4-L5 and L5-S1 Disc Bulge | Dr. Tam Ly, Chiropractor in San Jose, CA
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Discover a new approach to relieving an L4 L5 or L5 S1 disc bulge. In this video, Dr. Tam Ly shares a simple and effective sequence of exercises designed to stabilize your spine and support real healing. These ten movements are the same ones used in his clinic with patients recovering from bulging or herniated discs. Five exercises focus on strengthening your core and protecting your lower back. Five gentle movements help decompress your spine so your discs can recover without strain.
You will learn why stretching alone does not fix an L4 L5 or L5 S1 disc bulge and how stability based training creates lasting relief. Each exercise is easy to follow, requires no equipment, and can be done at home in minutes.
Download your free Disc Relief Starter Guide here:
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Dr. Tam Ly
Chiropractor in San Jose, CA
Ativa Pain & Spine Center
3190 S Bascom Ave, Ste. 110
San Jose, CA 95124
Tel: (408) 256-3865
https://ativapainandspine.com
ativapainandspine.com
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CHAPTERS:
00:00 - INTRO
03:31 - 1. Dead Bug with Heel Tap
05:39 - 2. Bird Dog with Diagonal Reach
07:45 - 3. Pallof Press (Anti-Rotation)
09:31 - 4. Glute Bridge March
12:46 - 5. Wall-Supported Single-Leg Deadlift
15:11 - 6. Quadruped Rock Back with Side Shift
17:03 - 7. Seated Sciatic Nerve Glide
20:01 - 8. Modified Cat-Cow to Child’s Pose
23:19 - 9. 90/90 Hip Opener
26:22 - 10. Doorway Decompression Lean
28:22 - OUTRO
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