The lumbar, or lower back, region of your spine consists of five vertebral discs, numbered L1 to L5. The L4 and L5 spinal vertebrae are below the cervical and thoracic vertebrae. When a lumbar disc becomes herniated, the gel that surrounds the disc begins to leak out. This can cause the disc material to press on the spinal nerves, particularly the sciatic nerve that runs from the lower back to each leg. If you experience a herniated disc between the L4 and L5 vertebrae, you can perform exercises to stretch and strengthen the lower back.
Curl Ups
The curl-up exercise helps strengthen your abdominal and lower back muscles, particularly the area around the L4 and L5. Lie on your back with your feet flat on the floor. Place your arms at your sides with your palms facing down. Contract your stomach muscles to lift the head, shoulders and upper back off the ground. Hold this position for three to five seconds, then lower your body to the starting position. Repeat the exercise 10 times. Rest for two deep breaths, then perform two additional sets.
Swimming
This exercise targets the lumbar spine and requires coordination to perform. Lie on your stomach with your arms extended over your head. Lift your right arm off the ground and lift your left leg off the ground at the same time. Look downward as you perform the exercise. Hold the arm and leg off the ground for two seconds, then lower your right arm and left leg and repeat by lifting the left arm and right leg off the ground. Repeat the exercise 20 times.
Cobra Stretch
This exercise stretches the lumbar spine, particularly the L4 to L5 region. To perform, lie on your stomach with your palms facedown beside your shoulders. Contract your back muscles to lift your upper body off the ground, head looking forward as you stretch the lower back. Relax your shoulders; do not let them inch closer to your ears. Breathe deeply for three breaths. Lower the upper body and repeat the exercise four times.
Lower Abs Strengthener
This exercise helps strengthen the lower abdominal muscles, contributing to the stability of the lower lumbar spine. To perform, lie on your back with your left foot on the floor and your right leg extended. With your right foot flexed, lift the leg in the air, stopping when your leg is at a 45-degree angle to the floor. Lower the leg to the starting position. Repeat this exercise 10 times, then repeat on the opposite leg. After a brief rest, perform an additional set.
