L5-S1 Exercises to Avoid

If you’re dealing with lower back pain, sciatica, or a disc issue, you’ve probably heard of the L5-S1. 

It’s one of the most common problem spots in the spine—and knowing which exercises to avoid can make a big difference in how you feel.

At Orthobiologics Associates, we work with people every day who are recovering from a bulging or herniated disc. 

We’ve seen firsthand how the wrong movements can set you back and how the right ones can help you heal. 

If you’re wondering what not to do with an L5-S1 issue, this guide is for you.

 

What Is the L5-S1 Disc?

 

L5-S1 refers to the disc between the last lumbar vertebra (L5) and the first part of the sacrum (S1). 

This area handles a lot of your body weight and absorbs force every time you move. 

Because of that, it’s prone to disc bulges, disc herniations, and degenerative disc disease.

When something goes wrong in this area, it often shows up as pain in the lower back, numbness or tingling in the legs, or sciatica. 

The goal is to reduce pressure on the disc and give it a chance to calm down—and that starts with cutting out certain exercises.

 

L5-S1 Exercises to Avoid

 

Let’s look at some of the L5-S1 exercises you should avoid:

 

Deadlifts and Heavy Squats

 

These moves load your spine heavily, especially when you’re lifting with poor form or without enough core strength. 

If your disc is already irritated, the pressure from a deadlift or heavy squat can make things worse.

Instead try glute bridges or bird-dogs. 

They activate the same muscles without compressing your lower spine.

 

Sit-Ups and Crunches

 

Flexing your spine over and over puts pressure on the front of your disc, which can push the inner material backward and irritate nerves. 

Sit-ups and crunches might feel like a good ab workout, but they’re not safe if you’ve got an L5-S1 issue.

Try planks or lying-down abdominal bracing to build core strength without the strain.

 

Toe Touches and Forward Bends

 

Bending forward and reaching for your toes may feel like it loosens things up, but it actually stretches the spinal ligaments and discs in a way that can trigger pain or nerve symptoms.

Try lying hamstring stretches with a towel or band. 

Keep your back flat and avoid rounding your spine.

 

Leg Press Machine

 

It might seem harmless, but the leg press can create a ton of pressure on your lower back—especially if your hips lift off the seat or your back rounds at the bottom.

 

Running and Jumping

 

High-impact cardio like running or jumping can jar the spine and aggravate an already sensitive disc. 

If you’re in a flare-up, it’s best to stick to lower-impact options.

Walking, swimming, or riding a stationary bike are all safer ways to stay active while your spine recovers.

 

Twisting Exercises

 

Movements that twist your lower back—like Russian twists or golf swings—can put uneven pressure on your discs. 

If the L5-S1 is already irritated, rotation is one of the fastest ways to make it worse.

Ask a provider about controlled core rotations using a resistance band or cable machine. 

But only do these under supervision.

 

Movements That Deserve Extra Caution

 

It’s not just about specific exercises—it’s how you move in general. 

Any movement that combines bending, twisting, and loading is risky when your L5-S1 disc is involved. 

This includes things like CrossFit-style workouts, boot camps, or even aggressive yoga flows.

Even so-called “safe” exercises can become dangerous if you’re not using good form or you’re pushing too hard, too fast. 

If you’re not sure what’s safe, work with someone who knows how to modify exercises for spinal injuries.

 

How Orthobiologics Associates Can Help With Disc Issues

 

At Orthobiologics Associates, we specialize in treating spinal disc injuries without surgery. 

If you have a bulging disc, we offer targeted treatments like PRP therapy and cell therapy that reduce inflammation and promote healing in the L5-S1 area.

If your disc is herniated and pressing on nerves, our non-surgical herniated disc treatments like the Discseel procedure can relieve pain and help you get back to normal activity without going under the knife.

We tailor each treatment plan to the person, not just the MRI. 

Our goal is to help you move better, feel better, and avoid unnecessary procedures.

 

Safer Exercises That Support Healing

 

Once your symptoms settle, gentle movement can help you regain strength and control. 

These are often good starting points:

• Pelvic tilts to activate deep core muscles
• Bird-dogs for spine stability
• Abdominal bracing to build strength safely
• Swimming or walking for low-impact cardio

Always check with a provider before trying new exercises, especially if your symptoms are still active.

 

Tips for Long-Term Spine Health

 

• Keep your posture in check—whether you’re sitting, standing, or lifting
• Don’t sit for long periods without getting up and moving
• Use your legs when lifting, not your back
• Manage your weight to reduce pressure on your spine
• Move daily, but avoid overdoing it on high-intensity workouts

 

Final Thoughts: L5-S1 Exercises To Avoid

 

Knowing which L5-S1 exercises to avoid can save you from unnecessary pain and setbacks. 

Recovery doesn’t mean you have to stop moving—but you do need to move smart. 

With the right plan and expert help, it’s possible to feel better and stay active without risking your spine.

If you’re ready to stop guessing and start healing, reach out to Orthobiologics Associates. 

Whether it’s a disc bulge, disc herniation, or general low back pain, we’re here to help you move forward—safely.

 

FAQs: L5-S1 Exercises to Avoid

 

What is the pain pattern for the L5-S1 disc?
Pain from the L5-S1 disc often starts in the lower back and can radiate down the buttock, into the back of the thigh, and sometimes into the calf or foot. It may feel like sharp shooting pain, numbness, tingling, or weakness, especially if the disc is pressing on the sciatic nerve.

What is the L5-S1 bulging disc recovery time?
Recovery time can vary depending on the severity of the bulge, your activity level, and the treatment you receive. Many people start to feel better in a few weeks with rest and conservative care, but full recovery can take anywhere from 6 to 12 weeks or longer if the disc is severely irritated or re-injured.

What are the worst exercises for L5-S1?
The worst exercises for L5-S1 include deadlifts, heavy squats, sit-ups, leg presses, toe touches, running, and twisting motions like Russian twists. These moves can increase pressure on the disc and make symptoms worse.

What are the best exercises for L5-S1?
The best exercises for L5-S1 focus on building core strength and improving stability without putting stress on the spine. Studies show that lumbar stabilization exercises like bird-dogs, pelvic tilts, and abdominal bracing can help protect the disc while strengthening the muscles that support your lower back. Walking, swimming, and gentle stretching can also promote healing without aggravating the area. Always check with a provider before starting any new exercise routine.

What is a bulging disc vs herniated disc?
A bulging disc happens when the disc’s outer layer pushes out evenly around its circumference, often without breaking. A herniated disc occurs when the soft inner material leaks out through a tear in the outer layer, which is more likely to press on nearby nerves and cause pain or numbness.

What aggravates L5 S1?
Movements that involve bending, lifting, twisting, or prolonged sitting can aggravate L5-S1. Poor posture, high-impact activities, and weak core muscles can also increase stress on the disc and trigger symptoms.

How do you get rid of L5-S1 pain fast?
To relieve L5-S1 pain quickly, start by avoiding high-stress movements, applying ice or heat, and using gentle positions like lying with your knees bent. Core activation exercises, walking, or stretching may help. For longer-term relief, consider treatments like regenerative medicine or physical therapy from providers like Orthobiologics Associates.