The L5-S1 disc joints account for over 90 percent of disc herniations affecting the lumbar and sacral region of your lower back, according to Dr. Peter Ullrich with Spine-Health. Nerve impingements to the L5 and S1 joints result in lower back pain and hindered functioning of your lower back area. Doing a variety of muscle strengthening exercises can lower pain levels while restoring overall functioning. If you have back pain, be safe and consult with your doctor before starting these exercises.
Work the Upper Abs
Depending upon the severity, the L5 and S1 disc joints can impinge the nerves and result in a medical condition known as sciatica. Sciatica can cause radiating pain in the lower back and leg area while hindering your functioning abilities. Muscle strengthening for the L5-S1 disc joints needs to include some exercises that concentrate on improving your abdominal muscle strength. Strong abdominals provide support to your lower back area. Start doing some curl-up maneuvers to strengthen your upper abs. Lie on your back on an exercise mat. Bend your knees so your feet are firmly on the surface. Cross your arms over your chest. Tighten your abdominal muscles. Gently raise your upper body 6 inches from the surface. Hold this position for five seconds. Slowly return to the original position. Relax for 10 seconds. Repeat this exercise 10 times.
Work the Lower Abs
Muscle strengthening for the L5-S1 disc joints needs to provide a well-rounded workout for the abdominal muscles in order to better support your body weight and spinal column. In addition to working your upper abs, start strengthening your lower abs by doing some straight leg lifts. Lie on your back with your legs fully extended. Place a pillow underneath your head. Tighten your abdominal muscles and slowly raise your right leg 6 inches from the mat. Hold this position for 10 seconds. Slowly return to the original position. Relax for 10 seconds. Repeat this exercise 10 times. Do the exercise again using your left leg.
Walk in a Pool
Exercising in water can take pressure off the spinal column, making movements more fluid and less painful than those done on land. Water also supplies a natural resistance, which helps strengthen muscles while minimizing stress on the spinal column. Plus, exercising in water can alter pain perception positively, making exercises more enjoyable. This can be especially beneficial for individuals afflicted with excessive lower back pain or lower spine conditions. Start including some water walking as part of your muscle strengthening for the L5-S1 disc joints regime. Walking in water supplies 12 times more resistance than land-based walking, according to the Arthritis Foundation. Get into waist-deep water and stand upright with your feet firmly on the pool's bottom. While using your everyday gait, walk across the pool's width at a comfortable pace. Remember to swing your arms. Upon reaching the opposite side, relax for one minute. Walk back to your starting point. As you become stronger, walk in deeper water to increase your workout intensity.
Multiple Purposes
Some muscle strengthening for the L5 and S1 disc joints also work on the lower back, leg and hip muscles. Get into chest-deep water to do a leg-to-chest maneuver. Stand with your back against the pool's side. Tighten your stomach muscles. Gently raise your right leg in front of you and bring your knee to your chest. Hold this position for 10 seconds. Slowly return to the original position. Repeat this exercise 10 times. Relax for 10 seconds. Do the exercise again with your left leg.
References
- Spine-Health; Lumbar Herniated Disc; Peter F. Ullrich, Jr., M.D.; July 22, 2009
- Spine-Health; Exercise for Sciatica from a Herniated Disc; Ron S. Miller, PT; June 25, 2010
- Spine-Health; Water Therapy Exercise Program; Andrew J. Cole, M.D., et al.; Feb. 26, 2010
- Arthritis Today; Water Walking 101; Camille Noe Pagan; 2011
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