Before you begin
Rate 0 (no pain) to 10 (worst imaginable). This helps track your improvement.
Moderate
Saved to your progress · not medical advice
L4‑L5 · L5‑S1 Protocol
L4-L5 mild bulge · straightening · left SI signal
Straightening & mild left SI inflammation.
Avoid: slouching, cross‑legged, twisting. Clamshell helps stabilise SI joint.
Sessions, streak, and pain improvement
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Aim for daily short sessions. Consistency beats intensity for L4–L5 and SI recovery.
Protocol focus & safety basics
L4–L5 mild bulge · lumbar straightening · left SI joint signal. Routines emphasize extension bias, nerve glide, and SI stability.
Deep slouching, prolonged cross‑legged sitting, aggressive twisting, and forcing end-range if it flares symptoms.
This app supports general mobility education and is not a substitute for professional medical advice. Consult your clinician for diagnosis and treatment.
Session Complete. Spine decompressed & SI stabilised.
Duration
10 Min
Exercises
5