Lumbar Decompression Stretch L3 L4
Vložit
- čas přidán 10. 09. 2024
- www.bashbackpain.com
Check Out My 7 Day Back Pain Relief Program - bashbackpain.c...
Lower back/sciatica pain recovery challenge: www.bashbackpain.com/pain-relief-course
Join My FB Support Group
/ bashbackpainsupport
In todays video I would like to go over a decompression stretch for the L3 L4 lumbar region which will help to reduce the pressure within the spinal discs.
This can allow for the bulging material to be reabsorbed back into the spinal disc, and relieve any pressure on pinched nerves, which of course will put the body in a better state to heal and for you to have less pain.
This spinal decompression (traction) stretch is safe, effective and does not require any special equipment.
You can easily do it in the comfort of your own home, in the office or even in the gym.
The body does want to heal but you must put the body in the best position for it to actually heal itself.
Here is a link to my blog on the physiological processes involved with disc healing:
bashbackpain.c...
Here are some links to techniques which will put your body in the best position to heal a herniated/bulging disc as quickly as possible:
Lower back decompression stretch for L5 S1 region - • lumbar decompression s...
Lower back decompression stretch for L4 L5 region - • lumbar spine decompres...
Best sleeping positions for lower back/sciatica pain sufferers - • How to sleep with lowe...
McKenzie push up introduction - • Beginner McKenzie Push...
How To Train Your Core With A Herniated Disc - • How To Train Your Core...
Avoiding flexion before noon - • Reduce Your Lower Back...
Need more help with your back pain problems?
Sign up for my weekly email back pain tips here and get your FREE pain relief guide.
bashbackpain.c...
If you have any questions about this video please hit me up in the comments below.
Enquiries: info@bashbackpain.com
Thank you. The nerve root at L3-4 is compressed to the point where my left leg is only partially able to respond to commands. Can't lift it up to get in the car, can't lift it to put pants on, weaker than right. Very significant injury with the extruded disc material co-existing with the nerve root in the neural foramina. 3 months old - regular workout person in 70's. Very big psychological hit. Thank you again. I'll add this to my regimen.
Hi there, you are very welcome. Once you feel comfortable with it and can manage 60 secs in one go you can add it in to your day more than once. I would start with one time extra maybe a few hrs apart and steadily build it up to maybe 4/5 times a day with the last one before getting into bed at night. I would not do it in the first 4 hours of the day or do 3 in a row at one time as they are tough stretches and when you are not used to them you can tire out the tissue. So take it slow and steady. Feel free to ask me any other questions :)
Hi there, If you still need some extra help with your pain problem check out my 7 day program here - bashbackpain.com/7-day-course-sign-up/ - the special offer runs out this Wednesday at midnight US eastern standard time so you had better be quick 😉
Thanks man I just tried this out. I have had l3-l4 issues for the last half year and aside from dead hangs, i havent found anything that specifically can target this the same way as most bulges are the other veterbrae of the spine
Glad i could help, also worth doing decompression above and below the site of the problem. Try this one czcams.com/video/GcpFP27yU78/video.html and this one czcams.com/video/C8UM_Qp3EKw/video.html You can do them as many times as you want during the day but not for the first few hours of the day. If you only do them once do them before you get into bed, after brushing your teeth etc. Any questions hit me up :)
@@bashbackpain bro i actually got a lot of pain relief from this stretch i feel it an hour later.. underrated info mate
Wonderful video, Thank you for this video 😇
You are very welcome John :)
I had full disc herniation at L2-L3 which I know is rare. Would this be a good exercise for that too? Been suffering pain and thigh muscle weakness for 4 months now
Hi there, there is one el doa decompression stretch which is specific for that segment - czcams.com/video/C8UM_Qp3EKw/video.html give it a try and let us know how you get on :)
Thank you
You're welcome
Urgent!
Hello sir,
In 2018, my mother, 63 years old now, had a bulging disc surgery for lumbar disk replacement: "The operation was performed in April,2018.
L3-L4 and L4-L5 recalibration, completed by stabilization of L3-L4 spondylolisthesis (interbody arthrodesis with posterior osteosynthesis)." according to the surgeon doctor.
Yesterday, she performed a CT scan and here is what it says:
Results :
• Significant bone demineralization.
• Plate screwed in place.
• Significant L3/L4 disc narrowing.
• Body and posterior zygapophyseal osteoarthritis.
• Global degenerative disc protrusion L3/L4 and L4/L5.
Conclusion :
• CT aspect in favor:
Degenerative bodily and posterior zygapophyseal changes on an osteoporotic background.
A global L3/L4 and L4/L5 disc protrusion, with plates screwed in place.
What do you think? What is the best exercise for her? other tips would be appreciated!
Note that my mother is having a hard time these days especially pain sometimes acute pain in lower back down her right leg because she is going through withdrawal symptoms of stopping tramadol for two weeks now. I bought her some supplements like vitamin D3 and C, Omega 3, B complex, Magnesium glycinate, Selenium, Propolis and Royal Jelly.
Many thanks!
Subscribed!
Hi there, she needs to work on strengthening her core. Have you seen my video on standing core exercises? Definitely follow that. She also can do the decompression work for l4 l5 and l5 s1. I would also recommend my video on seated stretches for sciatica as that will also give her some relief. 👍👍
@@bashbackpain definitely will watch the video you recommended and do follow your tips. Many thanks, sir! Best regards!
Thanx for this video
Most welcome
Hi Colin. 2019 I had Lumbar Surgery to repair slipped disk L3L4. Got back to 99.9% after surgery - was happily mountain biking and everything else. Reinjured myself 8 months ago in same spot (now its a herniated bulge L3 L4) - trying not to choose surgery again but pain in thigh, leg, and foot is terrible sometimes (can't do anything physical and feels like pain has gotten worse slowly over time). I have started doing this stretch for the last couple of days. Your story resonates with me. Any advice is appreciated. Thank you.
Hi there, where is the pain in the leg? behind the thigh, front of the thigh, lower top thigh close to the knee/upper shin? This will help diagnose which nerve is being impinged. I would suggest you book a free advice call here - calendly.com/colincall/45min and i can tailor some specific advice for you with an exercise and stretch library as well :)
@@bashbackpainThe pain/numbness is mostly in the foot and calf/shin with only slight discomfort in the front of the thigh.
Do you have any weakness in the affected leg or feelings of knee instability on that side? is there any position you can get into that relieves the pain at all?
@@bashbackpain no weakness. just a lot of numbing and tingling sensation with a lot of aching. No knee instability. Laying on my side (opposite side of injury) when in bed relieves the pain. I can walk slowly but once I pick up the walking pace it irritates the nerve.
Have you been going to physical therapy and if so what have they been giving you to do? I would be happy to jump on my free advice call with you and help point you in the right direction. You can book with this link here - calendly.com/colincall/45min
ELDOA FTW! Can you do more ELDOA stretches?
Indeed i can and i have already - here are 2 more - czcams.com/video/GcpFP27yU78/video.html and czcams.com/video/vgId5sj7QZI/video.html - any problems just let me know ")
Dude FINALLY begins around 1:40
Try skipping all the bs. We're in pain.
And how did you get on with the stretch?