Best exercises for L4-L5 and L5-S1 disc protrusion?

While I wait for my next appointment with the physiatrist and get back on the schedule for physical therapy, I’m planning to start working on some exercises specifically designed for disc protrusions.
Does anyone know of a good book that focuses on exercises for this exact issue?
To any doctors or physical therapists out there—I would love to hear your advice!

What kind of physical therapy exercises have you actually done so far?

The diagnosis ended up being Sciatica.
After going through some initial therapy, a CT scan confirmed I had some disc protrusions.
Besides doing electrical stimulation on my lower back and hitting the water aerobics classes at the local YMCA, I’ve been working through group exercises focused mostly on my back and some core work. I honestly have no clue what half of these moves are actually called, so I’ll just try to describe them as best I can.
For the back exercises: lifting my arms while inhaling and lowering them while exhaling; lifting my head and neck while pulling my feet toward me and reaching my arms toward my legs; pressing my hands against the floor beside my body while simultaneously pushing my feet down and flexing my toes; pressing my spine against the floor; bending my elbows at shoulder height and pressing my palms together; doing that same thing but with interlaced fingers, trying to pull my hands apart; touching my opposite knee with my palm; pulling my knee toward my head using my hands while lifting my head; lifting my upper back with bent knees and reaching my arms out; stretching my arms vertically while lifting my shoulder blades; and finally, lifting my lower back, glutes, and thighs off the ground.
For the core stuff: stretching out my arms and legs; stretching the opposite arm and leg; crossing my arms over my head and resisting while lifting my head, then lifting my head followed by my elbows with crossed arms, and then lifting my neck and elbows at the same time.
I think I managed to cover most of it, even with my totally amateur terminology.

That’s basically it—just stick to static movements and some light dynamic exercises for strengthening and stretching. I guess you shouldn't try anything too heavy or intense, since it isn't just about Sciatica; certain movements might lead to worse consequences. Just stay within those bounds until your next checkup.

Thanks so much!
I was wondering, do you think getting a massage might help loosen up my muscles and take some of the edge off this pain?

Yeah, just be careful who you end up trusting.

Timothy Brown5 said:Yeah, just be careful who you end up trusting.

What I mean is, don't just wander into any random massage parlor. You want to find a legitimate medical clinic specializing in physical medicine and therapeutic massage where the staff actually has proper training. Or, honestly, just stick to a highly recommended physical therapist.

I just finished up my second round of physical therapy, and honestly, it felt a lot more manageable than the first time around.
My MRI results were pretty much a mirror image of what the CT scan showed, so now I'm just waiting on the EMG results before I finally sit down with the neurosurgeon.
I've been staying on top of all the exercises they taught me during PT, but man, the pain is still hitting me every single day—especially if I try to sit or stand for too long.
Does anyone have any good advice on how to manage this pain without just relying on pills?

Casey Rogers47 said:What I mean is, don't just wander into any random massage parlor. You want to find a legitimate medical clinic specializing in physical medicine and therapeutic massage where the staff actually has proper training. Or, honestly, just stick to a highly recommended physical therapist.

Nah, nah, definitely not a PT—you gotta hit those massage parlors, there's plenty of them all over Washington, D.C.🙂
They’re all run by girls with magic hands who'll do whatever you need.😁

Just kidding, please don't come for me...
Let's get a little more serious though. Listen to Timothy Brown5; I caught some of his stuff on another thread and honestly, the guy knows his stuff, clearly a pro.
Now, I'm no expert. I don't have any medical training other than liking to nerd out on medical journals, but I'm certainly not trying to play doctor here.
I just wanted to share what I'm dealing with regarding my Sciatica; it was diagnosed via X-ray, though I haven't gone for an MRI or CT scan. Honestly, I'm kind of terrified of what they might find.
So, I'm 44 years old with pretty beat-up back, thanks to spending 27 of those years in sports. And yeah, heavy lifting. Is that enough context for you?
I wouldn't call myself a bodybuilder, more of a lifter—mostly recreational now, probably only training if I were aiming for the Paralympics. Lifting is brutal on your body, your joints, your tendons, and especially your spine. It gets to the point where Voltaren is basically my breakfast. Just kidding, but I've reached the stage where I have to pop it every couple of months. To be clear, I only reach for it when I can't even get up from the couch without my wife having to help me up off the floor.🙂
And yeah, I take Voltaren via injection, forget about pills, that's useless...
Since I've got quite a bit of athletic experience under my belt, I've completely flipped my training on its head. I still lift, but I do it super smart and nothing too heavy, paired with a ton of bodyweight exercises that look easy but are actually tough as nails. My last Voltaren shot was back in May 2009. For now, anyway. My spine isn't "cured"—it won't be—but I'm doing my best to manage it, and so far, it's working out pretty well.
Don't take my word for it, Casey Rogers47; I'm not a doctor, I'm just sharing my own story. My L3-S1 might be in way worse shape than yours. In fact, I'm pretty sure it is.
I'm a fan of slightly "harder" workouts; I feel like those purely therapeutic movements aren't enough to strengthen the muscles that have to support our spines every single day.

I think fast, so I talk fast, which means cause-and-effect usually leads to me forgetting something...
Do a little YouTube deep dive into these "bodyweight exercises."
Work your abs just as much as your back. A weak core is responsible for a huge percentage of spinal issues.
A suggestion...

Casey Rogers47 said:I just finished up my second round of physical therapy, and honestly, it felt a lot more manageable than the first time around.
My MRI results were pretty much a mirror image of what the CT scan showed, so now I'm just waiting on the EMG results before I finally sit down with the neurosurgeon.
I've been staying on top of all the exercises they taught me during PT, but man, the pain is still hitting me every single day—especially if I try to sit or stand for too long.
Does anyone have any good advice on how to manage this pain without just relying on pills?

A specialized pain management clinic or acupuncture center.

Hey there!

Just wanted to weigh in quickly!
A recent MRI of my lumbar spine showed a disc protrusion at the L5-S1 level that’s spreading to both sides.

I haven't seen any neurosurgeons, orthopedists, physiatrists (with all due respect to them), or even anyone practicing alternative medicine.
Luckily, someone recommended I head over to Cleveland to see Dr. Ivan Kudelić, a specialist in anesthesiology and intensive care. He sorted out my issues immediately using a combination of medications injected directly into the pain site—my lumbar region. Not only do those injections kill the pain, they actually target the source. I should mention that when I showed up for the first injection, I was basically immobile, but thirty minutes later, I was walking around like nothing had ever happened. I'm heading back in two days for the final shot in this initial round. We'll continue with one injection every three months, then once every six months, and so on. He's also the only doctor treating my other issues using autologous conditioned plasma (ACP).

One more thing: several different sources have advised me that physical therapy is a bad idea, arguing it makes no sense for someone with such serious symptoms to be exercising.