Exercises for a D12-L1 disc

Exercises for a D12-L1 disc injury or condition aim to strengthen the muscles in the lower back, improve flexibility, and reduce pain. Here are some exercises to consider:

1. Pelvic Tilt: Lie on your back with your knees bent and feet flat. Tilt your pelvis upwards and then back down again, repeating the motion for 10-15 repetitions.

2. Knee to Chest Stretch: Lie on your back and bring one knee towards your chest. Hold for 30 seconds and then switch legs.

3. Lunges: Perform lunges to strengthen the muscles in your hips and lower back.

4. Planks: Hold a plank position for 30-60 seconds to engage your core muscles.

5. Cat-Cow Stretch: Start on your hands and knees. Arch your back, lifting your tailbone and head towards the ceiling (like a cat). Then, round your back, tucking your chin towards your chest and your tailbone towards the ground (like a cow).

6. Bird Dog: Start on your hands and knees. Lift your right arm and left leg off the ground, holding for a few seconds. Repeat on the other side.

7. Superman: Lie on your stomach with your arms extended in front of you. Lift your arms, shoulders, and legs off the ground, holding for 30 seconds.

8. Bridging: Lie on your back with your knees bent and feet flat. Slowly lift your hips off the ground, squeezing your glutes and lower back muscles.