Exercises to Help Heal L4-L5 Herniated Disk Back Pain

Many people in today’s society come down with back pain from the “killer chair” lifestyle that we lead.

I suffered a herniated L4-L5 disk by carrying around a heavy backpack with laptop computer, backup batteries, and assorted stuff in it — slung over one shoulder for years. This caused me to pseudo consciously ‘balance’ the backpack off my left hip a bit, which eventually led to a bulging and then a herniated L4-L5.

The pain of an L4-L5 herniated disk runs down the leg (in my case my left leg), and causes numbness down that leg.

I stopped carrying around a backpack over my shoulder 10 years ago — and have since then stretched my back like a loose tooth when I was a kid — stretching into the pain point in my left hip, and away from it. Little by little, gradually, after 10 years of doing this — the situation has gotten better.

Here are some exercises to open up your L4-L5 region and hopefully help you subside pain from a herniated disk:

This hip stretch releases deep hip tension, unloads the pelvis, and helps take pressure pic.twitter.com/Ok0vZZlUyt

— Muscle Blueprint – Fitness | Health | Abs (@MuscleB1ueprint) January 30, 2026

Here are more:

Five minutes a day will literally reverse your age… pic.twitter.com/5Z0sDHxsqU

— Alpha Prime (@AlphaaPrimee) January 26, 2026

This set is really for your abs but will help your L4 as well:

Simple hip drills for better performance pic.twitter.com/YDFyVHPkyO

— Muscle Blueprint – Fitness | Health | Abs (@MuscleB1ueprint) January 27, 2026