The L4 and L5 are the lumbar vertebrae in the lower portion of the back and are the most load-bearing part of the spine. When a herniation occurs, the soft tissue inside the disc bulges and creates a variety of symptoms. Some herniations are mild and display no symptoms at all, while more serious afflictions cause sharp, debilitating pain. A person can exercise both with and after an L4 or L5 disc herniation. However, extreme caution is needed.
Wait Until You Are Ready
Exercise can help speed the healing of a herniated disc, but you must wait until sufficient healing has occurred. Rushing can result in added pain and an aggravated injury. If certain movements are too painful, then they are best avoided. Consult a doctor before resuming an exercise routine, and follow her advice for best results.
Avoid Bending and Twisting
Avoid any exercises or movements that require bending and twisting, especially if it is near the injured vertebra. Bending and twisting can place additional stress on the spine and aggravate the injury. Sitting for prolonged periods and any squatting exercises can also exacerbate the problem. Focus instead on exercises that stretch the back muscles and those that strengthen the core muscles.
Warm Up
Always warm up before you perform any type of exercise. Warm-up exercises are even more important when you are recovering from an injury because they ensure that all the muscles and soft tissues are ready for exercise. A good warm-up exercise for a healing disc herniation is to march in place while standing on a small trampoline. This works on balance and slowly adds strength to the injured area.
Therapy Balls
Work with therapy balls to help heal a herniated disc. Sit on the therapy ball looking straight ahead. Keep your arms to your sides and your feet flat on the floor as you bounce up and down on the ball. Bounce gently so the injury does not worsen. Perform this exercise for five minutes. Doing this works on core balance and increases the blood flow to your spine, which helps with healing.
Strenuous Exercises
You can eventually resume strenuous exercise, but only once the injury is healed. Any strenuous exercise, once allowed, should be built in gradually to your exercise routine. Light stretching should be a daily part of your exercise routine. Add in strength-training with light weights one to three times per week and gradually increase the weights you use as healing occurs.
