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L4 nd l5 disc bulging
Hello sir m getting pain in lower back it becomes first time in 2024 nd after that it comes again m submitting 2024 mri report,pain is still since two days not getting relief after physiotherapy..m unable to stand nd sit properly pain continuous plz help
Answers (11)
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First do hot fomentation . Then some isometric exercise like static glutes static abdomen and static quads . This will help you in relieving pain
Next Steps
if pain is not relieved then visit physiotherapy clinic for tens therapy
Health Tips
use pillow below use knees during bed time so that it will relax your spine
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Hot fomentation n muscle relaxant application twice a day. Back stretching n strengthening excs.
Next Steps
Visit physiotherapy clinic for application of pain relief modalities
Health Tips
Avoid forwarding, lifting heavyweights and sitting at the floor
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Hlo , you have disc bulge . Due to it it compress the nerve . For this you need to take proper physiotherapy session which help you in stretching, strengthening, traction, and joint mobilization. Which will help u to relieve your pain.
Next Steps
DO not sit for longer time . Do not use so much firm mattress.
Do not bend forward. Do not lift heavy weight.
Health Tips
first lying in side position then straight and for sitting also first go side line then sit.
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Hi
You have disc bulge out in the spine which is putting pressure on your nerves.
This pressure is the reason for pain travelling in your legs. Physiotherapy can mange pain ,and stretching and strengthening exercises can help you manage your condition but if physiotherapy cannot cure your disc bulge issue.
If physiotherapy is not giving relief then that means your problem has worsen and only spine surgeon can help you through surgery.
You can schedule an online consultation, we can see whether physiotherapy will be helpful or should you visit the surgeon.
Next Steps
Do not bend forward or lift up your head while lying down.
Do not lift any kind of weights.
Health Tips
Lie down and get up from lying in side lying position.
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Hi please take an online consultation for best diagnosis and treatment to know the present condition.
Next Steps
I need more information.
Health Tips
To take care of your posture.
Strengthening and stretching exercises for the lower back.
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Hi, The pain you are mentioning is because there is nerve root irritation caused due to the disc putting pressure on it. which means it will not get settled in 2 days. find a set up where they are going to assess your root cause and give proper sessions including electrotherapy and majorly spine rehab. if you start taking preventions now your pain will subside early.
Next Steps
take online consultation to understand the root cause and evaluation.
Health Tips
preventions- avoid sofa sitting, carrying weight more than 2 kg, wear lumbar support belt, avoid low height sitting.
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Core Activation:
Pelvic Tilts (Supine): 2×15
Abdominal Bracing (while lying or standing): Hold 10 sec × 10 reps
Mobility & Stretching:
Hamstring Stretch (lying, knee slightly bent): 30 sec × 2 each side
Piriformis Stretch (cross ankle over knee): 30 sec × 2 each side
Cat-Cow (gentle): 10 reps (only if pain-free
PHASE 2: Stabilization & Strengthening (Week 3–6)
Core Stability:
Bird Dog (on all fours): 10 reps/side
Dead Bug (arms/legs alternate): 10 reps
Side Planks (knees bent): Hold 20–30 sec/side
Glute & Hip Strength:
Glute Bridges: 3×15
Clamshells (resistance band optional): 3×12/side
Hip Thrusts (on bench or floor)
Mobility/Maintenance:
Continue hamstring/piriformis stretches
Walking 15–30 mins/day
Next Steps
Important Notes:
If you feel leg numbness, shooting pain, or weakness, stop the activity and consult your physiotherapist.
This is a structural issue, but symptoms can improve significantly with conservative care and disc unloading.
Health Tips
AVOID (until cleared or pain-free):
Toe touches, crunches, sit-ups
Heavy lifting or deadlifts
Twisting movements
High-impact sports
Extended sitting
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