L4 L5 pain often results from herniated discs, spinal stenosis, or degenerative changes in the lower back. Stretching and strengthening movements like cat-cow stretches, pelvic tilts, and partial crunches are designed to relieve pressure on your lower back and improve flexibility.
Studies show that regular low-impact exercises can reduce back pain by up to 40%, helping you regain mobility. Focus on gentle stretches to loosen stiff muscles and engage your core to better support your spine.
Avoid heavy lifting or high-impact workouts that might aggravate the area. Around 80% of people with lower back pain notice improvements within weeks of incorporating tailored exercises into their routine.
For this reason, I’m here to show you the best L4 L5 pain relief exercises to relieve pain and improve mobility.
L4 L5 pain is pain or discomfort in the lower back, specifically in the area of the 4th and 5th lumbar vertebrae (L4 and L5).
This type of pain can be caused by many things, including degenerative disc disease, herniated discs, spinal stenosis, and spondylolisthesis.
Lumbar Spine Anatomy
The lumbar spine, also known as the lower back, is a complex structure made up of 5 vertebrae (L1-L5). The lumbar spine supports the upper body and allows movement. The L4 and L5 vertebrae are the two lowest vertebrae in the lumbar spine and bear the most weight of the body.
The lumbar spine is also home to the spinal cord, spinal nerves, and facet joints which work together to allow movement and sensation.
Exercise for Lumbar Spine L4 L5 Pain Relief
Exercise is key to managing L4 L5 pain. It stabilizes the back and conditions the muscles and joints which is essential for those with chronic lower back pain.
Exercise can also help prevent spinal cord compression. Strengthening exercises like the bridge build gluteal and lower back strength, lumbar stability, and reducing the risk of future injury.
Low-impact aerobic exercises like walking, swimming, and cycling improve circulation while minimizing strain on the spine. These exercises support spinal health and help with weight management which reduces stress on the lumbar spine.
Well, imagine a life where your leg pain and sciatica pain are reduced. This can be achieved with consistent physical therapy and exercise.
Exercises targeting the lumbar vertebrae especially the L4 and L5, can help reduce pain and quality of life.
Stretching Exercises for L4 L5 Pain
Stretching is key to L4 L5 pain relief. It increases flexibility and helps relieve pain for those with L4 L5 pain. Regular stretching can help improve your range of motion and reduce stiffness associated with spinal joint disorders.
Here are some stretching exercises to help you feel better.
1. Hamstring Stretch
Tight hamstrings can be a major contributor to lower back pain. Stretching them can relieve pressure on the sciatic nerve which is often the source of lower back pain. This simple stretch can relieve discomfort and increase flexibility.
Sit on the edge of a chair, straighten one leg, and keep the other foot on the ground. Reach for your toes with a straight back, hold for 20-30 seconds, then switch sides.
Do this stretch, and you will feel sciatic nerve tension ease and lower back pain reduce.
2. Cat-Cow Stretch
The Cat-Cow stretch is a dynamic yoga pose that increases spinal mobility and flexibility. This stretch involves arching and rounding the back which can help relieve stiffness in the lumbar area. The Cat-Cow stretch also helps with spinal alignment and reduces lower back tension.
To do the Cat-Cow stretch, start on your hands and knees with your wrists under your shoulders and your knees under your hips.
Inhale as you arch your back (Cow Pose) and exhale as you round your spine (Cat Pose). Repeat for several breaths, moving smoothly between each position.
This stretch also increases spinal cord flexibility and blood flow to the lumbar spine and helps with healing and reduce pain.
3. Child’s Pose
Child’s Pose is a gentle stretch that reduces lower back tension and relaxes. This pose lengthens the spine and relieves pressure on the lumbar area, great for those with L4 L5 pain.
Practicing Child’s Pose regularly can also improve posture by stretching the spine and aligning the body.
To do Child’s Pose, kneel on the floor and sit back on your heels. Slowly lower your torso forward, extend your arms out in front of you, and rest your forehead on the ground.
Hold for several breaths and let your lower back release and let go of tension.
This pose also calms the nervous system and reduces stress.
Strengthening Exercises for L4 L5 Stability
Strengthening exercises are key to L4 L5 stability. These targeted exercises can increase the strength of the muscles that support the lumbar spine and reduce the risk of future injury.
It can also avoid the need for surgery like spinal fusion.
Here are some strengthening exercises to help you have a stable and pain-free lower back.
1. Pelvic Tilt
The pelvic tilt is a basic movement that contracts the abdominal muscles to support the lumbar area. This exercise strengthens the core and provides support to the stability of the lumbar spine.
Lie on your back with your knees bent and feet on the floor. Engage your abs, tilt your pelvis up, and flatten your lower back against the floor; hold for a few seconds then release.
Repeat several times and focus on engaging your core to support your lower back.
2. Bridges
The bridge exercise strengthens the glutes and lower back which are key to L4 L5 stability. Practicing bridges regularly will improve lumbar spine stability, reduce pain and prevent future injury.
Lie on your back with your knees bent and feet on the floor. Lift your hips, squeeze your glutes, engage your core, hold for a few seconds, then lower. Repeat several times and focus on control.
2. Bird-Dog
The bird-dog exercise is great for balance and core strength by coordinating opposite arms and legs. This exercise keeps the spine neutral while strengthening the hip and abdominal muscles which are important for spinal health and stability.
Start on hands and knees with wrists under shoulders and knees under hips. Extend one arm forward and opposite leg back, keep spine neutral, core engaged, hold for a few seconds, then switch sides.
This exercise is great for core stability and balance.
3. Low Impact Aerobics
Low-impact aerobics is good for those with L4 L5 pain. Walking, swimming, and cycling are great for overall fitness with minimal strain to the spine.
Low-impact aerobics can be an alternative to minimally invasive spine surgery for L4 L5 pain.
These exercises can improve cardiovascular health and support the lumbar spine without aggravating the condition.
4. Walking
Walking is a low-impact aerobic exercise that promotes overall spine health without stressing the L4 L5 area. It maintains spinal alignment and can reduce inflammation in the lower back. Walking is a simple and effective way to manage L4 L5 pain.
Start with a 20-30 minute brisk walk a day. Make sure to keep your back straight and shoulders relaxed. Walking can improve circulation, reduce stiffness and support the healing process in the lower back.
5. Swimming
Swimming is a low-impact, full-body exercise due to the water’s buoyancy and reduces the risk of aggravating spinal issues. Water-based exercises provides buoyancy that takes the body weight off the spine and allows for safer movement and less pain. Swimming is good for cardiovascular fitness and overall spine health.
Do swimming for at least 30 minutes a few times a week. Choose strokes you are comfortable with, like backstroke or freestyle so you don’t strain your lower back.
The buoyancy of water allows you to move more freely and comfortably making swimming a great option for L4 L5 pain.
5. Cycling
Cycling especially on a recumbent bike is good for those with lower back pain. Recumbent bikes provides better support and reduces the strain on the lower back compared to upright bikes. Cycling can improve cardiovascular health and overall fitness which is important for L4 L5 pain.
To cycle safely, make sure your bike is adjusted to your body. Keep your posture proper by not flexing your lumbar spine and maintaining the natural curvature of your spine.
Cycling can distribute weight evenly and reduce pressure on specific areas of the lumbar spine and spinal health.
6. Yoga for L4 L5 Pain Relief
Yoga can help relieve L4 L5 pain by improving flexibility and muscle strength. Specific yoga poses can relieve L4 L5 pain and overall flexibility. Yoga poses can also manage pain caused by bone spurs which is a common cause of nerve compression and spinal conditions.
Here are some yoga poses that can relieve pain and spinal canal health.
7. Downward-Facing Dog
Downward-Facing Dog lengthens the spine and can relieve back tension. This pose stretches the entire back, promotes blood circulation, and relieves tension and stiffness. Practicing Downward-Facing Dog regularly can improve overall spinal flexibility and discomfort.
Start on your hands and knees with wrists under shoulders and knees under hips. Lift your hips to form an inverted V shape, keep hands and feet grounded and hold for several breaths.
This stretch lengthens the spine and relieves lower back tension.
8. Cobra Pose
Cobra Pose is a gentle backbend that promotes flexibility and strengthens the back muscles. Practicing Cobra Pose regularly can reduce lower back pain by increasing spinal stability and flexibility. Unlike Sphinx Pose, Cobra Pose engages the core and back muscles actively so it’s a more intense stretch.
To do Cobra Pose, lie on your stomach with your hands under your shoulders and your elbows close to your body. Slowly lift your chest off the ground; keep your lower ribs on the floor. Hold for a few breaths then lower back down.
Doing Cobra Pose can lead to long-term back health.
9. Sphinx Pose
Sphinx Pose extends the spine and provides a gentle stretch to the lower back. This pose promotes healthy lumbar curve and is good for lower back stiffness. Practicing Sphinx Pose regularly can improve spinal flexibility and discomfort from L4 L5 pain.
To do Sphinx Pose, lie on your stomach with your elbows under your shoulders and your forearms flat on the ground. Lift your chest slightly off the floor; keep your neck in line with your spine. Hold for several breaths and let your lower back gently stretch and lengthen.
Self-care plays a big role in managing L4 L5 pain. Incorporating specific exercises and routines can relieve discomfort and improve lower back flexibility. Self-care can also manage pain caused by spinal nerve compression.
Here are some self-care tips to manage L4 L5 pain and overall spine health.
Posture Correction
Good posture can prevent L4 L5 pain by distributing weight evenly and reducing lower back strain. Check and adjust your sitting and sleeping position regularly to maintain spinal alignment.
Doing bridge exercises can activate the gluteus maximus and stabilize the lower back and posture. And making sure your work environment is good for posture using an ergonomic chair and adjusting your computer screen to eye level can make a big difference in managing L4 L5 pain.
Ergonomic Adjustments
Ergonomic adjustments can reduce the strain on your lumbar spine and prevent nerve impingement. An ergonomic chair should support the natural curve of the lumbar spine and allow for proper thigh and knee positioning. Setting your computer screen at eye level can prevent neck and shoulder strain which can affect your lower back indirectly.
Elbow position is also important; your arms should be parallel to your spine while typing, with a 90-degree angle at the elbows.
If there’s not enough space between your thighs and the edge of the chair, using a footrest can help improve your posture and reduce lower back strain.
Heat and Cold Therapy
Heat and cold therapy can manage L4 L5 pain without surgery. Cold therapy numbs the sharp pain and reduces inflammation when applied in 10-15 minutes interval.
Heat relaxes the tense muscles and improves blood circulation, relieving stiffness. Moist heat like a hot pack or warm bath, is often better than dry heat.
Some people may benefit from alternating heat and cold therapy.
When to See a Professional
Surgery may be recommended if neurological symptoms like numbness or weakness get worse despite nonsurgical treatment for nerve compression, nerve root compression, or nerve root impingement. If nonsurgical treatment doesn’t relieve pain after several weeks, it’s time to consider surgical options for the nerve roots. Severe spinal cord compression needs immediate medical attention.
Emergency surgery may be needed for tumors or infections in the L4 L5 area or herniated disc. Discussing the complications and alternatives to spine surgery with your doctor is important before proceeding.
Conditions that may require surgical treatment for L4 L5 are neurological deficits, tumors, or infections.
If you’re not sure what’s wrong with your l4-l5 pain, read our part on diagnosing lower back pain to get some help. You can also learn more about common lower back pain issues and how to treat them.
Morris Tucker
For over 13 years, Morris Tucker has been a leading orthopedic pain treatment specialist. He diagnoses and treats shoulder, elbow, hip, knee, foot, and ankle pain. Dr. Tucker is a pioneer in non-surgical therapies for chronic pain such spondylosis, back pain, sciatica, arthritis, and fibromyalgia, trained under top US physicians. He has an M.D. and PhD, demonstrating his dedication to pain management research and treatment.
