Condition

Annular Tear — ELDOA Guide

Learn how ELDOA addresses annular tear through targeted spinal decompression. These exercises focus on segments L4-L5, L5-S1, improving nerve function and fascial mobility.

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🎬 Recommended Videos

Follow-along exercises matched to Annular Tear.

ASK ME ANYTHING: How Can You Treat a C6-C7 Disc Herniation???

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Q&A on treating C6-C7 disc herniation using ELDOA

The ELDOA You Can Do Every Day! (L4-L5, T12-L1, T8-T9, L5-S1)

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Quick daily ELDOA circuit covering lumbar and thoracic stretches

ELDOA Method Lumbar Spine

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Demonstration of an ELDOA exercise for the lumbar spine

Owning Your Pain – ELDOA for the Lumbar Spine

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ELDOA postures targeting the lumbar spine

HOW TO CORRECT LUMBAR SCOLIOSIS POSTURE: Top 5 ELDOA

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Top 5 ELDOA exercises to correct lumbar scoliosis

HOW TO CORRECT LUMBAR HYPOLORDOSIS POSTURE: Top 5 ELDOA

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Top 5 ELDOA exercises to correct lumbar hypolordosis

How to Correct Lumbar Lordosis Posture: Top 5 ELDOA

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Top ELDOA exercises for correcting lumbar lordosis.

ELDOA Flow for L4-L5 & L2-L3

All Levels • General Spinal Health, Low Back Pain

Combined ELDOA routine focusing on lumbar spine levels L4-L5 and L2-L3

🦴 Targeted ELDOA Positions

Specific spinal segments and exercise positions for Annular Tear.

L4-L5

Lower Lumbar

Second most common site of disc herniation. Greatest height decrease after prolonged sitting (4+ hours).

Disc herniationDegenerative disc diseaseFacet arthropathyStenosis

L4-L5 Flexion ELDOA

Beginner-Intermediate Hold: 60-90 seconds

Posterior pelvic tilt
Lengthen low back
Knees to chest variation
Breathe into lumbar spine

L5-S1

Lumbosacral Junction

Bears highest loads in spine. Steeper disc inclination increases shear stresses. Most common site of disc herniation and spondylolysis.

Disc herniationSpondylolisthesisSpondylolysisSciaticaSacroiliac dysfunction

L5-S1 Decompression ELDOA

Beginner Hold: 60-90 seconds

Posterior pelvic tilt
Sacral nutation
Lengthen lumbosacral angle
Ground through feet

L5-S1 Extension ELDOA

Intermediate Hold: 60 seconds

Anterior pelvic tilt with control
Maintain abdominal engagement
Lengthen through crown
Breathe into belly

📖 Learn More

Encyclopedia entries related to Annular Tear.

Mechanisms

Active Spinal Decompression

Spine

You make space between the bones in your back by doing special positions. Think of it like gently pulling apart a stack of blocks without anyone el...

❓ Frequently Asked Questions

Common questions about Annular Tear and ELDOA.

How can ELDOA help with annular tear?

ELDOA exercises target the spinal segments related to annular tear. By creating space between vertebrae and reducing nerve compression, ELDOA addresses the structural root cause.

What exercises are recommended for annular tear?

See the matched videos and exercises below. Start with the beginner-level positions and hold each for 60 seconds. Progress gradually.

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