L4-L5-S1 posterocentral disc bulge exercises| L4-L5 and L5-S1 central disc bulge treatment in hindi

Hi, in this video we will be discussing exercises for the central disc bulge. A central disc bulge occurs when the inner portion of a spinal disc protrudes into the spinal canal. These exercises can help alleviate pain and improve mobility. However, it is important to consult with a doctor or physical therapist before starting any exercise program.


Exercise 1: McKenzie Extension Exercises


Lie on your stomach with your hands under your forehead.
Slowly raise your upper body and hold for a few seconds.
Return to the starting position and repeat.
Exercise 2: Hamstring Stretches


Lie on your back with one leg straight and the other bent.
Loop a towel around the straight leg and gently pull towards your chest.
Hold for 20-30 seconds and repeat on the other leg.
Exercise 3: Pelvic Tilts


Lie on your back with your knees bent and feet flat on the floor.
Tighten your abdominal muscles and tilt your pelvis up towards the ceiling.
Hold for a few seconds and return to the starting position.
Exercise 4: Cat-Cow stretch: Start on your hands and knees and alternate between arching your back and rounding it.


Exercise 5 : Child's Pose: Start on your hands and knees and sit back on your heels, reaching your arms forward.


Bridging: Lie on your back with your knees bent and feet flat on the floor. Tighten your glutes and raise your hips towards the ceiling.
Superman: Lie on your stomach with your arms and legs extended. Lift your arms, legs, and chest off the ground.


Conclusion:
It is important to listen to your body and avoid exercises that cause pain or discomfort. Gradually increase the intensity and duration of the exercises as tolerated. It is also important to consult with a doctor or physical therapist for personalized recommendations. Thank you for watching and stay healthy.
Consult your doctor or Physiotherapy before performing any exercises.

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PhysioPoint
Dr.Sunil Tank (Pt)
Consultant Sports Physiotherapist
G-25,Rama Heritage,central Spine , vidhyadhar Nagar-Jaipur (Raj).
Call :-07737396799
#discbulgeexercise #l4l5s1exercises
#physicaltherapy #health #centraldiscbulge #backpainrelief #discbulge #slipdisc

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