5 WORST Exercises with L4-L5 and L5-S1 Disc Bulge (REPLACE WITH THESE) Dr. Frank Altenrath Cresskill

In this video you will learn the 5 exercises that you should avoid with an L4-L5 or L5-S1 bulging or herniated disc. You will also learn why these types of exercises are detrimental to a disc injury based on the anatomical characteristics of a disc bulge or herniation. With each exercise that is discussed to be avoided, you will shown a replacement exercise that is much safer and keeps the low back in a more stable position so as to avoid re-injuring the disc. As with any exercise program, make sure that you get clearance from your doctor that is familiar with your clinical picture. These exercises should not be performed during the acute and painful stage of a disc injury.
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[@gregoryazar6367]

1. No squats. Replace with wall squats.
2. No leg presses. Replace with wall squats as well.
3. No deadlifts. Replace with supine bridge.
4. No sit-ups. Replace with plank.
5. No standing hamstring stretches. Replace with wall hamstring stretch.

[@georgegoodyear9631]

Thank you very much, Dr. Frank, for taking the time and trouble to broadcast such valuable advice. I will be sure to follow it.

[@queenshay3955]

Great video easy to understand and great visuals. Especially appreciate the closeup visual of the disc bulging by wrong movement.👍🏾

[@kelela37clch]

Extremely informative; thank you, Dr. Altenrath, for sharing! All the best!

[@drfrankaltenrath]

Thanks for watching and sharing🙏

[@davida1606]

Thank you, I needed this guidance today. I'm 54 and I have been really cautious so far, but this has been very insightful for understanding herniated discs. Thank You.

[@drfrankaltenrath]

Thanks for sharing.

[@jayeshsingh3235]

Wow, Truly logical and expert information. You are a great orthopaedic doctor. Much appreciated

[@van1lla_fx]

So basically cant workout. It would be much more appreciated to find a way to get back the spine balance. I cant imagine not be back to weightlifting anymore…

[@user-zr1dy3qj8b]

Thank you for such great advice! Would love see a video about how lumbar discs are healed by changes in the way someone moves, sits, exercises and day to day tasks.

[@drfrankaltenrath]

Thank you for the great suggestion👍

[@anikacharjee2798]

many many thanks doctor.
very usefull information.

[@pmorock]

Ohmygosh THANK YOU THANK YOU THANK YOU....FINALLY someone who gives alternatives.

[@edu6582]

Outstanding explanation.
Congratulations!
Awsome day!

[@sudeshnade1819]

Hello Dr !! Thank you so much for such a helpful video. This will help me by not disturbing the back and doing the exercises properly.

[@drfrankaltenrath]

Your welcome.👍

[@mustangs7]

Wow, this was a game changer. Now I know! Thank you so much!

[@beverleyclarke7327]

Thanks for your information

[@frankmazzie4855]

Huge help. Ty Dr.great info..

[@lisalang7096]

Great easy to understand video. I will definitely try these as I’ve been afraid to try specific exercises because of my herniation.

[@drfrankaltenrath]

Thanks for sharing

[@nabilou8106]

Excellent tips. Thanks a lot, doc.
What swimming techniques should be avoided or used to help reduce pressure in the swimming pool?

[@gustavogarza2391]

Thanks great video.

[@kennedyeze5586]

Thank you Dr for your insight I've been doing the wrong work out

[@fionaelias5753]

Thank you for these simple and useful exercises.

[@drfrankaltenrath]

You’re welcome

[@soulstice69]

Excellent, truly helpful advice!

[@drfrankaltenrath]

Thanks for watching 👍

[@anwarrasheed8376]

Thank you sir. Your replacement exercises are really good. Good to know that those with lumbar ivdp can exercise safely. I am an ent doc from India.

[@HafeezSKP]

Very informative and useful video for sciatica pain issues.

[@drfrankaltenrath]

Thank you 🙏

[@BigRich1968]

Good information 👍

[@hfaith81]

Thank you! This was really helpful. I had a question in regards to the glutes. Does strengthening the gluteus maximus/medius help L4-S1 disc space narrowing/bulging disc?

[@Mrdubomb]

I overworked my lower back 13yrs ago, ever since it feels tight and causing me lots of issues, threw my back out a 3x now, woke up one morning with a pinched nerve-twice, that took me out for a week. Best way to describe it is it feels like the muscles clenched up and wont let go. There is very little strength in the lower back. Ive been seeing a chiro but I dont think its the answer for me, any ideas? Im not very mobile in the morning, putting socks on is a chore and a half. feels tight to bend over, tight hams dont help either I suppose.

[@jamesgilmore1684]

Very helpful information sir. Thank you very much

[@drfrankaltenrath]

Your welcome 🙏

[@maurabre5328]

Very helpful, thanks doc!😊

[@drfrankaltenrath]

Thank you 🙏

[@peterkukolik8402]

Thank you.

[@recordball]

Thank you!

[@sannaleesolem]

Fantastic video!

[@drfrankaltenrath]

Thank you 🙏

[@sassysashy9577]

Very Helpful, Thank you

[@drfrankaltenrath]

Thanks for watching🙏

[@lisacarroll5512]

Thank you! ❤

[@sherryelysiak4798]

Good advice

[@guevenkocak2384]

Thanks a lot

[@SteveUrlz]

Tnx doc!

[@eyepv4]

this is amazing

[@jeffmcbeth6876]

What type of exercise to do for improving my hips strength, glutes area’s. Very good presentation, I do have the L 4 5 problems. Thanks

[@berourmourad9660]

Very thanks doctor 👍

[@familycosmeticdentistry5600]

Thank you so much,Dr Frank.

[@drfrankaltenrath]

You’re welcome👍

[@matinmarzi3763]

Hi Dr, thanks for your helpful video, what about pull up is it good for L4L5 S1?

[@upaliindrarathna5355]

Thanks Dr.

[@gordoncallanan5869]

Thanks very much !!! Just started rehabbing my L4 and really appreciate the information !!! 🇨🇦

[@drfrankaltenrath]

Thanks for watching 🙏

[@AjithAju111]

Thank you dr❤

[@paomapol3386]

Very helpful and detailed 👌

[@drfrankaltenrath]

Thanks for sharing👍

[@robertogil3723]

Thank you Sir

[@linjubar]

This is very helpful. Thank you. Are sumo squats okay, or should they be done in an isometric hold too?

[@shaunbyham]

Thanks for the video! Any way could do a video on dos and don't for si joint sprain? Have a herniated disc and just figured out si joint sprain and trying figure what pain is from what and how to get better

[@markapurtell2432]

Thanks Doc. I replaced squats with physioball dumbbell squats against the wall. I put the dumbbell on my lap and start with the ball at about belt height. I am careful not to perform the reps below parallel, so my spine stays in neutral position. Avoiding the exercises you listed has definitely helped my back recover, even though I miss them as an experienced lifter. I am 54, and I need to take my ego out of my training. I have been lifting weights for over 40 years for strength and esthetics, not for pain and immobility.

[@drfrankaltenrath]

Glad to hear👍👍

[@gaymichaelis7581]

Enjoyed this, doc!!!! Thank you very much, Sir!!! ❤🤗👋😇🙏

[@drfrankaltenrath]

Thanks for watching 👍

[@sanjibdhar854]

Thank you for your guidance sir,

[@drfrankaltenrath]

Your welcome 🙏

[@fahada1921]

Wow. Great explanation.

[@drfrankaltenrath]

Thank you

[@cheryllundholm8779]

What exercises are good to do for spinal stenosis of the low back?

[@marmie3382]

EXCELLENT DR THANK YOU

[@drfrankaltenrath]

You’re welcome 🙏

[@rohitchavan8061]

Really very very usefull information thankyou sir for helping all those people affected by it.

[@drfrankaltenrath]

Thanks for watching 👍

[@purushottamjha3643]

Thank you Dr. , Can I do push ups in this case ?

[@BigRich1968]

What are the upper body weight lifting exercises to avoid for a bulging disc?

[@nav6593]

good content thanks

[@drfrankaltenrath]

Thanks for sharing 👍

[@ahmedreyes1176]

Excellent tips. One more to avoid would be rotation of the cord avoid that too. Do pull ups, swim, deeps bars, but if one of these bother you avoid them too.

[@drfrankaltenrath]

Great tip. Thanks 👍

[@doaaumar2040]

Can you please do another video about upper body exercises

[@robinshepard4571]

Thank you ,

[@drfrankaltenrath]

Thanks for watching👍

[@GBWB3328]

Thank you so much Dr

[@drfrankaltenrath]

You’re welcome🙏

[@user-mb9oh8uv2j]

lot of respect from Bangladesh ❤

[@meletcl]

I have lumbar spinal stenosis so wondering if the recommended exercises here also apply to me? Also arthritis in hips. Thank you.

[@deborahatwine4737]

Very educative

[@drfrankaltenrath]

Thank you

[@lungidamoyi3447]

Thank u

[@dramitjade6644]

Vital information, sir when I do plank I get pain in the lower region of the abdomen.

[@moiLawUk]

Hi thanks for the video. Is a standing hamstring stretch ok? For example if you stand on one leg and raise the other leg to rest on top of a high chair.

[@shepatown]

Thanks! I have those disc problems mentioned, but also lumbar stenosis getting severe as I have to now walk with a cane, but really should be using a walker until I can get an epidural and maybe reduce symptoms. I tried everything else I could.

[@drfrankaltenrath]

Thanks for sharing. Stay positive. The body can heal.

[@Somebodysomewheresometime]

Thank you!!!

[@drfrankaltenrath]

You’re welcome 👍

[@faikulku3832]

Thank you very much, i have l5 s1 and l4 l5 disc herniation problems. Once one trainer urged me to do leg press and problems get worse in first training. You are absolutely right. Now one doctor try to convince me to swimming. Is swimming helpful for lessen the problems?

[@AnchalTyagi]

Sir, can you please add similar video for D11-12 please?

[@gerrygizzygarcia2572]

I have 3 heirnated discs looking into some stuff to do for relief thanks

[@sediqibasit8698]

Thank you

[@drfrankaltenrath]

You’re welcome

[@trhaynes210]

Any thoughts on healing from the inside, like collagen or other diet advice? Thanks!

[@kimyoung3484]

Thank you Sir ❤

[@drfrankaltenrath]

Your welcome

[@josephrush1234]

Is there any leg exercise we can do to increase the volume of the legs? Can we do the hack machine?

[@christinejones5560]

Hi Dr, I have an L5 through S1 annular tear that is causing severe sacroiliac joint pain, this is what my most recent MRI shows, I thought I broke my butt bone it was that painful because I fell on the tile straight on my sacroiliac joint, however I am 50 years old and I have 30% fat and I also have bulging discs, spondylosis and disc degenerative disease however I have been battling this pain since age 33, I wondered if I have a annular tear from L5 to S1 if it is safe to slowly build my core because my core it’s in really bad shape, I am getting my fourth ablation next month and that is the only thing keeping me off opiates, I cannot be on my feet more than five hours,When I overdo it for 8 to 10 hours I suffer for a day or two, is it safe to build my core with the annular tear next month when I am out of pain,The pain doctor says it’s OK to build the core and physical therapy didn’t work and acupuncture didn’t work until the 13th Trai of the acupuncture doctor when he started hooking up electricity to the needles , I get one or two days of relief when he does this

[@sohank7131]

Thanks a lot Dr. Can we do pushups

[@OrbAttraction]

Thank you so much for being here I truly appreciate your knowledge.
Even though I feel it's way too late for me.
I do have a question for you if I may....Should I not be squatting (to pick up items and such if you will) if I'm now fused from my L3 down to my sacrum?
I thought I was to keep my back as straight as possible?
Unfortunately I misstepped causing me to fall 6 months post-op, and has led to my L2 and L1 bulging now also my disc is slipping / shifting at my L2 and L3.
Definitely devastating news that I wasn't expecting to hear just two weeks.
I had mentioned in the previous video I watched, this being my second one.
I've been looking for my R lower SI joint pain since 07.
I stopped my search in 2010 due to the fact that I truly thought it was in my head, well that's what I was led to believe anyways!
I was told in 07 that I had a tilted pelvis, and issues with my pubic symphysis.
Here in 2019 since I've been in bed with the same R SI joint pain.
Actually it's between my R ribs and my R iliac crest, and goes to my R pelvic bone down my whole right leg and foot.
Don't even get me started on my piriformis muscle that's hard as a bone still after two injections there. I do believe my R GL muscle and R Psoas muscle is a culprit as well!
You could imagine what my walking gait is, it is horrific....I can barely lift my foot to walk at times.
I've been forcing myself to get out and walk to be as active as my body will let me be.
So with over 30 injections in my lower back region, including R buttocks, both hips, sacrum, a tailbone ablation.
I remember being hooked up to an IV at one point (the name of that procedure slips my mind) all before my two fusion's one year apart from each just a year ago now.
Yes, and how can I forget about my 3 R hip, R ankle surgeries and with the fall I had causing my new spine injury, I reinjured my R ankle and now my right foot too!
Just yesterday I had another R hip injection hoping it could relieve me of some pain until they can figure out my R SI joint pain so I can withstand my 5th surgery in 5 years 😔
This continues to keep me in bed since February 23rd 2019.

[@drfrankaltenrath]

I’m sorry for your struggles. Stay positive and know that the body can do amazing things. Never give up🙏

[@ariskarimi2160]

Thanks Doc.👍👌

[@drfrankaltenrath]

You very welcome👍

[@mysteriousbox7352]

Thanks...

[@drfrankaltenrath]

You’re welcome

[@burnermarquart4428]

Hi Dr. Frank . Thanks for all the nice and usefull informations . Dear Dr I have a question : can a person with L5 - S1 disc prolapse get benefit by doing pullups and pushups as long as they are not compressing the discs ?
With best regards .

[@drfrankaltenrath]

Thank you for the question Sir, pull-ups and push-ups can certainly help by making you stronger overall which is always good and as you stated they do not compress the discs.

[@thomasarbec7242]

Would the opposite apply if you have stenosis from bone spurs?

[@ronniehong6462]

How about 2 handed bowling style. Will this bowling style cause any unnecessary stresses to our L4 & L5?

[@shamsulannuarismail6437]

Thank you Doc. I need this. I am waiting to have a Radio Frequency Ablation done around the L4-L5. I hope this will last for 6 to 8 months. I will be going through a left knee operation in September.

[@drfrankaltenrath]

Thanks for sharing🙏 Good luck with your procedure

[@starrhall8160]

Thank u!!

[@drfrankaltenrath]

You’re welcome.👍

[@edu6582]

Is painful leg from the knee all the way down to the feet related to L4 L5 S1 After recovering sciatica pain?
Thank you.

[@lee4171]

Thank you for this video doctor. The bulge model is the best I have ever seen.
I am 52 and have been a bodybuilder for 35 years. I have damaged L4 L5 S1 vertebrae, with numerous C and T damage also.
May I ask a few questions?
What about smith machine squats, spine remains upright and squats can be performed, although vertical pressure is applied, curving of the spine does not occur.
Leg press done where the platform is only lowered to a level where curvature of the lower spine does not take place.
Sit ups on a machine with a chest pad, where the spine again remains un-curved throughout the rep range.
I think this is a topic practically untouched in the training and medical field. It's all 'you can only do this' or 'don't do it at all.'
Kind regards,
Lee.

[@drfrankaltenrath]

Thank you for your very in depth question Lee. You are right in that these questions are untouched in the literature. As I always recommend to ask your doctor who is familiar with your case for specific answers. However many people still workout with disc bulges that are chronic and actually feel better when they do. Your suggestions of altering the exercises to maintain spine curvature are very insightful and would seem to make things a lot safer. Obviously if during an exercise you feel a lot of pain, stop. But please seek out someone who understands your specific issues if you are in doubt. In general, working out is always better than being sedentary. I hope this helps.

[@hossamgaming4966]

What about pullups, pushups and dips can we do it basically?

[@BrisLS1]

Wow, my neurosurgeon used to love to show me number 5, hamstring, and said I should make myself able to do that one. I have been doing it for 30 years now. I guess it's never too late to quit that. Thanks. I wonder if lying down and doing a leg extension is a safer hammy stretch. That wall move seems awkward as hell.

[@msingh6711]

Its great to know what is good and bad for spine after disc bulge and you are doing great help by telling so, i used to have disc bulge but now nerve compression is gone but i still have stiffness in my lateral calf and hamstring, can you please tell me what can be the reason?

[@rubelahmed769]

❤❤❤❤❤❤Thank You so much ❤❤❤ from Bangladesh. very essential information

[@drfrankaltenrath]

Your very welcome🙏

[@zareentaj2114]

Hi respect ed sit I want to contact you is it possible??

[@NewTestamentDoc]

what about a hack squat?

[@stefanosk7807]

Hi, l5 s1. Can i do push ups, or just planks as u stated?

[@burnermarquart4428]

Hi Dr. Frank .
Is it good to do pushups for patients with lower back pain because of disc prolapse?

[@MassMultiplayer]

try inclined one for les weight, at the end of the day its about how much presure on your weak pain point vs muscle weight workout
if you do pec press sitted you do puishup exercise with upper body but your spine stay sit and dont work to stay horizontal (relax vertical) and your arm push your slpine back striaght into the back-chair (those gym pec pushup) stabilise your back (but make the core work less than pushup due to abs keeping body striaght)

[@bonscottrocks1728]

I have to stretch like the ones you say are bad because it actually relieves my pain...

[@morsalmehryar]

i have L4-S1 disc herniation and mostly variable decrease in sensation mostly bellow knee ,
do i have different exercise

[@sethcashman1011]

Excellent overview! So I take it that there is no real way to build the leg muscles all that much (beyond a certain point) with L5-S1 problems as any weightlifting is pretty much out of the question?

[@drfrankaltenrath]

It all depends. I have seen patients with L5-S1 problems develop very strong leg muscles in the proper time frame. Speak to your doctor or therapist as to what would be right for you. Thanks for watching 👍