SZ: Possible L5-S1 Disc Herniation: DelToro Patient Waiting for PT Eval (1-30-19)

  • 5-14 Update
    • Daily Mobility Sequence
      • Hamstring kicks
      • Bridge
      • 1/2 kneel stretch progression
      • Lateral Lunge
      • Oblique sit hip stretch
    • Agility Circuit: 30-60sec each station: progress to intervals of slow and fast
      • Skater Jumps
      • Front to Back Jumps
      • Switch Jumps
        • NO VIDEO
    • REPLACE REVERSE LUNGE WITH MOVEMENT BELOW
      • SINGLE LEG PRE RUN
  • 3-28-19 Update Circuit
    • Reverse Lunge
    • Bear: leg lifts alternating every 5-10sec
    • Single leg stability: The one below is a little different: 8-20 reps
  • 2-22-19 Update
    • Feet elevated bridge: start slow, 5 reps work up to 15, every other day
    • Pullover: 5lbs, every other day…8-10LBS
    • Bridge: Can be done every day
        • REPLACE WITH BAND AND BRIDGE COMBO
    • SQUAT AT THE DOOR/SINK
    • 1/2 KNEEL BAND FLY
  • 2-18-19 update
    • Circuit #1: Can be completed 1-2x per day….do the circuit 2x through
      • wall heelraise single leg
        • 10-20 reps each leg
          • REPLACE WITH ELEVATED LUNGE
      • Lying on back gentle kicks to the ceiling short of symptoms
        • 10-15 each side
      • Sideplank with pelvic shift
        • Goal 5-20 reps slow…if you get to 20 go to a lower surface
  • Hello Sydney
  • We discussed some of the concepts in regards to disc herniation and the use of specific movements to minimize the pressure on the disc that can irritate your symptoms. Since you are on the medroyl dose pack your symptoms will be masked somewhat by that medication so do not be overly aggressive with some of the movements below. Disc related symptoms can behave a little differently depending on the person. You want to stick with 1-2 of the movements below that feel most comfortable. if any of these movements are causing pain, stop doing them or do them less aggressively and we can try some other options
  • Extension Based Movement Options
    • Option #1: Prone press Up progression
      • 8-15 reps
      • Try some of the options I mention in the video
    • Option #2: Standing extension hands on hips or counter shown below
    • Option #3: Shown in kneeling but can also be done in standing
  • Some people have more of a lateral disc and extension is painful or at least not very helpful so we try the side glide option
    • For this, one side will typically feel better then the other, do the one that feels better first and then try the other side. If the other side still hurts try doing the side that feels better for 1-2 days and then come back and try the other side
  • Some people don’t do well with any of the movements above and we have to focus more so on self traction
    • let me know if that is the case and I can send you some of those movements as well