If it's in the lower back area, prolonged sitting or habits like slouching or leaning to one side or the other could make a herniated disc worse. The solution is to make an effort to improve your posture. With sitting, make an effort to get up and move as much as possible.
Making certain movements over and over can overstress soft tissues around a bulging disc enough to worsen discomfort. This is more likely to be the case with repetitive bending, twisting, lifting, or reaching movements. Instead, try to vary your motions and movements.
avoid lifting objects that are too heavy for you. remember that movements such as bending and twisting (especially at the same time) can increase pressure or load on discs. if you find that certain postures bring on your pain, you may need to address issues related to your posture while sitting, standing and walking.
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.
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.
Common warning signs of a herniated disc
Radiating pain in your arms or legs. Loss of reflexes or weakness in your arms or legs. Numbness or abnormal tingling sensations in your arms or legs. Symptoms that worsen when you cough, sneeze, sit, or stand for long periods.
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.
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.
Though exercising can't necessarily heal a bulging disc, it can strengthen your back, increase spine stability, and help decrease stress on the disc. It's important to note that every injury is different, so it's in your best interest to contact a medical professional before participating in any strenuous exercise.
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.
Stretching Exercises. A herniated or bulging disc can lead to muscle spasms in your back. Thus, it's recommended that you stretch your muscles as often as possible to ease the pain and prevent muscle spasms from becoming chronic.
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).
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.
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.
Avoid bending forward and twisting your spine simultaneously. In a simple forward bend, the discs bulge straight back into the posterior longitudinal ligament of the spine. This usually prevents disc damage in this direction.
Walking isn't too strenuous, which is one reason it tends to be beneficial even with a bulging disc. At the same time, the motions involved still provide enough stimulation to strengthen the muscles that provide some degree of support to the spine.
Stage 4: Herniated Disc
In the case of a herniated or sequestrated disc, fragments from both the annulus and nucleus have broken through the posterior longitudinal ligament into the epidural space. The fragments are now outside the segment compressing most of the spinal nerve.
Arm or leg pain often described as a sharp or shooting pain. Pain in your buttocks, thighs, calf, even your foot, numbness or tingling. Your exact symptoms depend on where the herniated disk is located, whether it's pressing on a nerve. Talking to a doctor about the pain that you're experiencing is always a smart move.
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.
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 ...