Skip movements that involve significant axial loading on the lower back, such as squats and leg presses. Avoid toe-touches, sit-ups, and yoga poses that worsen the pain and lead to significant bending of the back.
In addition to natural wear and tear, other factors that can contribute to a bulging disc include repetitive movements, strenuous lifting, twisting of the body, bone spurs pushing against the disc, and many other degenerative conditions.
If the repeated forward bending stress continues, or the improper body mechanics continue, very often the inner disc material will continue to push backwards, causing the disc bulge to worsen, to herniate, progressing into the spinal canal and towards the spinal cord.
Most disc bulges resolve in 6-8 weeks, but it can take longer depending on the size of the bulge (i.e. if the bulge is hitting the nerve behind it like described above).
Treatment with rest, pain medication, spinal injections, and physical therapy is the first step to recovery. Most people improve in 6 weeks and return to normal activity. If symptoms continue, surgery may be recommended.
Stretching should be done carefully. It's important also to do the right types of stretches since some types actually make your disc herniation worse. Before beginning any exercise routine, it's always a good idea to consult with your pain management physician.
Deep Tissue Massage: There are more than 100 types of massage, but deep tissue massage is an ideal option if you have a herniated disc because it uses a great deal of pressure to relieve deep muscle tension and spasms, which develop to prevent muscle motion at the affected area.
Bulges can put pressure on the surrounding nerve roots, leading to pain that radiates down the back and other areas of the body depending on its location within the spinal column. If the symptoms are severe enough and have become chronic, surgery for a bulging disc may be required.
A herniated disc can cause pain while you sleep for a few reasons. First, when you lie down, the pressure on your discs increases. It can cause the herniated disc to bulge more and pressure your nerves. Second, lying down flat on your back may not be the best position for a herniated disc.
The optimal sleeping position for a herniated disc is on your back. Lying on your back keeps your spine in a neutral position so you have less chance of pinching the nerve. For added comfort, nestle a small pillow or rolled-up towel under your knees and lower back.
Generally speaking—as long as they're performed correctly—core and back exercises are beneficial for bulging discs, as are activities like walking, elliptical exercise, swimming, and riding a stationary or regular bike.
An L4-L5 disc bulge or slip-disc (slipped disc) pinches and leads to serious health issues, including impotence, reproduction issues, infertility, loss of bowel and bladder control, or paralysis in one or both legs.
If the pain does not subside within a few weeks or worsens, surgery may be necessary. If you continue to experience numbness, weakness, have difficulty standing or walking or have loss of bladder control, you may be a candidate for spinal surgery for your disc herniation.
For up to 90% of people, herniated disk pain gets better on its own or with simple medical care. You'll probably feel better within a month. If you don't, you should see your healthcare provider. Some people need more aggressive medical measures, such as spinal injections or surgery.
Eventually, it can lead to pain and swelling and even a bulging disc or herniated disc. Drinking water to adequately replenish the discs with the amount water needed to work properly can reduce the likelihood of developing back pain.
One of the best treatments for the symptoms of a herniated disc is stretching exercises. By gently stretching the muscles in the back, their flexibility is improved, helping them stabilize the disc herniation area. Overall endurance and circulation are also improved with herniated disc exercises, and symptoms improve.
Your symptoms feel worse when you bend or straighten up from a bent position. Movement can increase pressure on the herniated disc and the surrounding nerves, causing symptoms to increase. Many people find that sitting or lying in specific positions makes their pain worse as well.
Signs Your Herniated Disc is Healing
However, the first symptom that will reveal that you are on the way to healing is that the sharp, shooting pain in your legs or arms will go away, followed by some muscle weakness in that nerve path. However, if you have numbness, it might take longer to heal.
Exercises that have a higher chance of causing or further damaging a herniated disc include squats, which can cause strain and pressure to the lumbar region while leaning forward; shoulder presses, which can cause strain and pressure from back extension (arching the back); and low back extensions, which can place ...
It is proper to sit up straight without slouching. When you slump, you put extra pressure on the discs in the spine and can aggravate your herniated disc. Additionally, you want to ensure your knees are level with your hips. Your hips should be slightly above your knees if you sit at a desk.
Chiropractic is a preferred treatment option for many people with bulging and herniated discs because it is a non-invasive process and does not require drugs or injections. Once you have reached your diagnosis, you and your chiropractor can work hand in hand to look for the best way to treat your condition.
Herniated discs are most commonly located in the lower back. The best herniated disc sleeping position is usually sleeping on your back. This position keeps the spine in alignment. If the pain persists, you can place a pillow under the lower back and knees to ease the pressure placed on the spine.