Disc Herniation //

Managing Disc Herniation and Alleviating Sciatica: Tips and Tricks 1

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Suffering from disc herniation? Experiencing sharp pains shooting through your buttock, thigh, and leg due to sciatica? If your daily routine is disrupted by the discomfort of disc herniation, there’s hope. Many people find relief without needing surgery. This post will guide you through lifestyle changes to support your recovery from disc herniation. Stay tuned for our next piece, where we’ll explore exercises to correct and stabilize your condition.

Ultimate Guide To Exercises For Lumbar Disc Herniation Relief

Mary’s Story: A Wake-Up Call

Imagine starting your day like any other, performing your routine toe touches, when suddenly you’re hit with an excruciating pain radiating from your lower back down to your toes. This was Mary’s reality when she encountered a lumbar disc herniation, commonly referred to as a slipped or ruptured disc. Such incidents can lead to what’s known as sciatica or radiculopathy, terms doctors use to describe the pain that extends down your leg.

Understanding Lumbar Disc Herniation:

Lumbar Disc Herniation-Downtown Toronto Chiropractor
Lumbar Disc Herniation          Picture from neurosciences.beaumont.edu

A glimpse into the anatomy of a herniated disc reveals two main components: the tough outer annulus and the softer, inner nucleus. Dr. Stuart McGill likens the nucleus to sticky phlegm. When Mary bent forward, it was akin to squeezing the front of a jelly doughnut, pushing the inner material backwards and eventually causing the disc to bulge and press on a nerve.

The Culprit Behind the Pain:

Mary’s disc herniation wasn’t a sudden mishap but the result of years of repetitive motions like toe touching and prolonged slouching at her desk. These habits gradually weakened her disc, leading to the moment when it finally herniated and impacted her nerve. The lack of nerves within the disc itself means significant damage can occur without immediate pain, explaining why the problem might not be felt until it’s severe.

A Lesson Learned:

The story underscores the importance of posture and the dangers of neglecting spinal health. While the advice to “sit up straight” might seem simplistic, maintaining the natural curve of your back is crucial. Mary’s experience serves as a potent reminder of the long-term consequences of poor posture.

Disc herniations don’t have to dictate your life. By understanding the causes and adopting preventive measures, you can manage and alleviate your symptoms.

Disc Herniation Stages
Disc Herniation Stages-        Picture from Morphopedics

Understanding Disc Herniation: Pain, Prevention, and Care

The Unseen Progression of Disc Herniation (see picture above)

  • Bulging Disc: Early stages where the disc starts to protrude due to wear and tear.
  • Prolapsed Disc: The disc bulges more as it degenerates, but the nucleus remains contained.
  • Extruded Disc: The protective layers give way, pressing on nerves and causing pain.
  • Sequestrated Disc: The most severe stage, where disc fragments break away, potentially compressing nerves or the spinal cord.

See Also: MRI, CT scan and X-rays: Is an MRI, CT Scan or X-ray Best For My Pain?

Why Me? The Role of Movement and Genetics in Disc Herniations

Surprisingly, your daily habits and genetic makeup play pivotal roles in disc health. While we can’t choose our genetics, modifying daily movements can significantly reduce the risk of herniation. Proper lifting techniques and posture adjustments are crucial first steps.

Simple Changes, Major Impacts: Daily Habits and Exercise

To protect your spine:

Daily Aggravators of Disc Herniations:Downtown Chiropractor Toronto
  1. Adjust Daily Habits: Learn to perform everyday activities in spine-friendly ways to prevent further disc damage.
  2. Disc-Specific Exercises: Exercises can help reposition the herniated disc.
  3. Stabilization Routines: Strengthening your core helps maintain spinal integrity, preventing future herniations.

Lifting Techniques: How Weight Lifters Should Lift

Master the Basic Butt-Lifting Technique for Disc Health

Disc Herniation: Learning to Squat Using A Broomstick
Perfect This  Basic  Butt LIfting Technique To Help Your Disc Herniation
  • Practice with a long, straight object to ensure your back remains aligned.
  • Ensure it touches your butt, mid-back, and the back of your head during the entire motion.
  • Squat down and maintain contact with 3 areas and keep the lower back arched the whole time.
  • Aim for 30 repetitions to embed this healthy habit into your daily routine for 10 days

Daily Activity Guide: Protecting Your Discs

Then you integrate this lifting technique into everyday life. Initially, whenever you do any of these activities, use the same basic move and you will stop pushing out your disc.

In the beginning, you will need to be conscious each time you are doing any of these activities. To speed things up you can practice each activity like picking up your socks 30 times using the butt lifting technique and it will become even more automatic. You can deepen muscle memory during all of these activities.

For sitting in a chair and driving I recommend that you roll up a Mckenzie Lumbar support roll and put that in the arch of your lower back

Guide for disc herniation daily activities.

  • Remember to do all these movements pain-free. Always stop whenever you run into pain with any movement of the spine.
  • Disc herniations are linked with long periods of sitting, especially prolonged driving.
  • Disc herniations are caused by repeated flexion.
  • Prolonged trunk flexion or twisted or bend sideways cause disc herniations.
  • Too much lifting, pushing/pulling causes disc herniations
  • Vibration while sitting is linked to disc herniations.
  • After prolonged stooping or sitting, you should stand. For example, a gardener lifting bags of peat moss after having a prolonged period of rounded lower back, or a driver getting heavy loads out of the trunk after a long drive is not recommended. You should remember to stand for a few minutes before attempting to lift. Studies have shown that ½ hour is even better.

Here are some more exercises that can cause disc herniation.

Exercises That Cause Disc Herniations

Activities That Put Out Lumbar Disc Herniations

Yes, it’s very surprising that toe touches, Yoga and certain Pilates can cause disc pressure leading to disc herniations. I have personally treated dozens of Yoga teachers with varying degrees of experience. The fact is some of the exercises involved in Yoga are great for helping disc herniations while others directly push the disc out.

Many Yoga Exercises Put Out Disc Herniations

I know many Yogis who have had to stop many of their exercises due to the pain it cause them in various parts of the body, including their disc.

Next week’s article will go over the second and third ways to help your disc. Remember, you need to do #1 “Daily Disc Activities Correctly” first so that your disc doesn’t keep getting aggravated. Then you can move on to next week’s article which goes over #2 Disc Exercises to Push the Disc Back In and #3 Stabilization Exercises help by keeping the disc from coming out by normalizing how your spine moves.

Looking Ahead: Comprehensive Care for Disc Health

Next week, we delve deeper into specific exercises for disc realignment and stabilization techniques, in this article called Ultimate Guide To Exercises For Lumbar Disc Herniation Relief. Remember, starting with correct daily activities is essential to prevent aggravating your condition further.

Tell us what you think in the comments below and like us on Facebook. This Toronto Downtown Chiropractor will answer all questions in the comments section.

Leave a Reply

  • Hi Dr Nakamura,

    Thank you for your response. If I lye on my stomach it immediately brings back the pain in my right buttock and side so I have been avoiding doing that. I was advised by the emergency doctor to come straight back if I was unable to urinate. My bladder seemed to be getting better but this morning it is playing up again. It takes a while to urinate, but I can do it. I’m just wondering if I continue with altered bladder function like this, is that going to cause damage (even though I can still urinate) or is this ok to just push through as long as my bladder doesn’t stop altogether?
    Thank you again for your advice

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      Thanks for your question Zena. It is normal for you to be worse in the morning as the discs are bigger due to the uptake of fluid while you sleep. With no pressure on the disc while sleeping the disc have chance to absorb or imbibe fluid. When the discs are bigger you more to squeeze out and push on the nerve when you first stand up or sit up.

      Sounds like you are too serious to do the exercises at this point. Bringing your knee to your chest might make you worse or better. At this point since I’m not there and you are too serious I am going advice against all exercises unless you get proper supervision.

      If your bladder function continues without improving by afternoon you should see someone right away.

      Hope that helps your herniated disc.

      Reply

  • Hi Dr Nakamura,

    I have found your articles to be very informative, thank you.
    When I recently hurt my back, my Dr diagnosed a bulging disc and after a physiotherapist tried to manipulate the disc I started having issues with my bladder function. The pain on my right side was severe and extended into my right buttock and the top of my leg (but not any further down my leg) to extent I was struggling walking. An MRI found “At L4/5, there is a shallow broadbased left foraminal disc bulge abutting but not compressing on the existing left L4 nerve root”. I have been told to rest for a week and then see someone to get exercises. It has been 3 days of rest and I am slowly regaining proper bladder function. When I walk around I start off able to walk but after a short while the pain in the top of my leg/right buttock becomes bad again and I’ve now started with a separate pain on the outside of my right thigh when I walk.
    Am I ok to start the exercises you recommend now, or should I hold off until the end of the week?

    Thank you for your advice

    Reply
    • Post
      Author

      Thanks for your question Zena. Your problem is serious. If your bladder is getting better on it’s own that is great. If it gets worse and you cannot urinate you need to go to emergency care as the nerve is being pinched severely and you can lose complete control.

      You should definitely not be adjusted again in the near future.

      While you might be able to lie face down like in this article and do the sphinx. You must be extremely careful. You need guidance from a chiropractor or therapist to help you determine if it is OK. Here are the exercises.
      https://www.bodiempowerment.com/herniated-disc-part-2-the-best-exercises-for-your-herniated-disc/

      Hope that helps your herniated disc.

      Reply

  • Hello, Dr. Ken.
    I recently herniated my L3 disc (I did get an MRI which proved it) creating pressure on my sciatic nerve. To begin treatment I did receive a steroid shot to reduce the inflammation and it has helped, but my right leg was somewhat compromised and walking has become difficult (weakness in the leg making it difficult to put weight on it). Can you recommend any treatment or exercises to help?
    Thank you.

    Reply

  • Hey sir
    I got a pain on my right shoulder and neck and a small back pain. When I consulted neuro dctr he told 7th disc touching nerve. I’m a body builder. He gave me 2 tablets. Neurica m 75 and neureeta . can u pls tell more about the condition and some excersice to heal fast.

    Reply

  • disc protrusion at l5 s1 compression upon left side nuerel tissue…. Suffering from last one year…. pain started as i sit…..and it goes to my left leg, buttok and lower back…. Zero pain while standing, laying or walking…. pain is only in case of sitting…. kindly suggest…
    do u want me to write full MRI report?

    Reply

  • Hello dr ken
    Can you help me please to understand what is wrong as I still don’t know,,, almost 20 years back problems in and out of hospital I’m 48 can’t work no more I was in hospital June 2014 had a ct Kumar spine finding where ,,,frontal alignment of the lumber spine is intact.
    Minimal retrolisthesis of L4 on L5 .narrowed disc space at this level wit vacuum effect .vaccum effect in the facet joints.
    Vertebral body heights are intact .sagitial alignment otherwise intact .
    In axial plane:
    T12/L1 disc thecalsac, foramina are intact
    L1/L2 disc ,thecal sac , foramina are intact
    L2/L3 disc, thecal sac, foramina are intact
    L3/L4 posterolateral disc protrusion into the foramina causes mild compression of the L3 exiting on the left . Disc protrusion posteriorly causes moderate impingement on the L4 nerve root,thecal sac on the left
    Right foramen is intact
    L4/L5 no disc space narrowing.servere degenerative changes with vaccum effect broad -based disc protrusion causes servere compression of exiting L4 on the right .mild impingement of the exiting L4 on the left
    Broad-based posterolateral disc protrusion causes severe compression on the thecal sac on L5 to the right . Less so the left .lateral recess stenosis L5 on the right
    Canal diameter 8mm, significant stenosis
    Diastasis with vaccum effect in the right facet joint
    A breach is noted L5 lamina on the right . This maybe related to remote trama or United spondylolysis
    L5/s1 disc thecal sac foramina are intact
    Comments
    Servere discopathy L4/L5 as discribed
    Mild discopathy L3/L4 on the left
    Diastasis with vaccum effect in the right facet joint
    Details above
    I was in hospital for half a day and sent me home without saying what’s wrong with me I don’t understand it at all couldn’t walk for two week still all ways I so much pain there are days I can walk 3 days out of 5 days I can’t walk much or exercise much but I want to find out if I can use a treadmill for excerise as I am putting weight on too ! If you can please let me know what it is that wrong with me I’m from Perth wa and would be greatful if you could email me to as I don’t think I’m gonna find this page again

    Reply
    • Post
      Author

      Thanks for your question Kerry. The vacuum effect is usually due to degeneration of the disc which seems to be consistent in your case. Rarely is it more serious like infection of your disc. You have a double disc protrusion on the left at L34. The effect of the pressure from L34 disc and the next disc L45 with severe compression is likely the culprit in your case. Basically you have spinal stenosis which is compression on the remnants of the spinal cord in addition to pressure on the nerves I explained above.

      Why don’t you try these exercises here. https://www.bodiempowerment.com/herniated-disc-part-2-the-best-exercises-for-your-herniated-disc/
      Just try lying prone and the sphinx for now. You should stop the exercises if they give you increased pain or send pain further down your leg.

      You should bookmark the page if you don’t think you will find it again.

      Hope that helps your disc.

      Reply

  • you are welcome sir…..sir i noted many things about my pain and that are as follows
    the pain decreases when empty stomach….i can experience the pain while sneezing
    cobra pose helps a lott…when i do it more i feel like current in my calves…pillow under the back also helps but not cure it fully….my left foot vibrates/shakes while running…i’m falling due to imbalances…at nights the pain is more….cant touch the the toes with knees straight while sitting or standing in both cases no…i can touch them only when knees bent
    my walking style changed little bent and awkard..like girls too 🙁
    i usually get exhausted easily if i walk for longer or play..my leg pains
    and thank you sir for your reply

    Reply

  • thankyou sir…i tried many excercices… cobra pose helps aloft but it doesn’t finish the pain fully…I find replief…I continued exercise for long period it relieved…but when I took a day gap…all went into water I was with pain again…I mean. to say exercise cure me but up to certain level..n thank you sirr I will try other exercises too 🙂

    Reply
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      Author

  • hello Sir
    I am 14year old, i started gym 5months ago n had pain in my lower back left side due to stretch…I thought it will cure itself.. I continued to exercise….but one night I got serious pain in my left leg..:( it broke me totally..my walking style totally changed…and after two mont the pain changed its side from left leg to right leg..xray reports says nothing…one doctor says” you have a disc problem “another says “I’ve an pelvis internal vein disorder”…
    my pain Increases at cold temperatures…n decreases when empty stomach…
    my back bends when seated fr longer time…pain in calves while walking.
    please help

    Reply

  • Thanks for taking the time to respond individually to all these questions.
    I am a keen sportswoman and rock climber. Since end of October, I have had left leg radiculopathy and a large herniation at L4/L5, and a extruded fragment compressing on L5.
    I have had one nerve root block injection 2 weeks ago with little effect. I have underlying three level disc degeneration at L3/L4/5 an L5/S1.
    I have read that delaying surgery (to remove the fragment) has resulted in permanent nerve damage. On the other hand, I have been told that the body re-absorbs this fragment but sometimes not completely. The pain is still destabilising for me right now and am still on 24 hr painkillers and am thinking of requesting the surgery.
    I want to go back to sport as soon as possible and my whole leg muscles have wasted away in just two months. My question is: Can this injury get ‘worse’?could I do gentle climbing?

    Reply
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      Author

      Thanks for your question Samantha. From my point of view, you need surgery. The sooner the better. You risk injury with gentle climbing as your leg will not work properly. You have severe neurological deficit. It’s a serious problem when your leg muscles are wasting away.
      1. Criteria for surgery are worsening neurological problems like foot drop, wasting away of muscles.
      2, A disc herniation larger than 8mm. Yours may or may not be but you have a sequestration (fragment) which makes Grad IV the worst kind of disc herniation.
      3. Tried conservative therapy to no avail. Conservative therapy including exercises is very doubtful at this point.

      Hope that helps you make a decision about surgery for your disc herniation – disc sequestration.

      Reply

  • Hello Dr Nakamura,

    Reading your site it appears I have a sacroiliac issue. I am not sure if hyper or hypo mobile. I have been in a lot of pain over the last few days and am coming to see you on Saturday. I have however been doing the pigeon and other two exercises which I believe are for hypo mobility so perhaps have exacerbated the issue. What can I do between now and Monday for some relief? Also, I seem to be okay during the latter half of the day when I have warmed up. The pain seems to come around 4:00 AM and is acute when I wake up until about noon. Hope I have diagnosed this correctly. The pain is in my buttock and lateral calf.

    Reply

  • Hi dr. First I want to thank you so much for responding to me. I am in the US. I agree this time has been so frustrating and uncomfortable. I cant work in my chosen profession, because I cant handle the ache in the buttox. I feel the tingling and numbness down my leg into my foot. I really want to do anything I can before having to even think about surgery. I will do your suggestions and I am extremely grateful for your time and attention. fingers crossed, I.will bring this info.to the new gp and hope they speed up the referrals. thank you dr happy new year. Xo

    Reply

  • Hi dr I am a hairstylist for 12 years, I just turned 50 about a year ago. I was overweight approx 5 years ago. I took up jogging three or more miles every day, lost the weight. I stopped doing hair for the better part last year, I also stopped all excersize from may 2014-sept 2014. During the summer, I.was uncomfortable in my right shoulder. Around July and August, in my desk marketing job, I felt my buttox and lower back discomfort. By sept, it felt like I have a vice grip on buttox and pins and needles down right leg to big toe. I cant stand in same spot for more then a couple minutes without feeling like I need to stretch out the buttox ache. Sometimes it feels like the ache is across my entire buttox. I am waiting for ever for an appt, Insurance issues have put off just the initial gp appt for four months. I am reading about your excersize suggestions and after laying on my tummy with elbows propped up I got up and I feel like the ache is on the right buttox where it first started. To me, this seems like an improvement of some sort. In your opinion, and I won’t hold you to anything bc you haven’t seen me, do my symptoms seem like a bulging or herniated disc or do you think its something else? I appreciate any info, my appointment is on monday the 5th of January. but that is just a referral, I have been suffering.

    Reply

    • I wanted to add, sorry. Also, when I try to turn over in bed, it almost feels like a spring in the lower back buttox area, and sometimes like right now, I feel a dull ache in the inside right thigh, also, when I am stretching ( sorry, I know this is personal) I feel gastric. I have been doing walk at home and its light Pilates for four months every night. It strengthens the core, because I thought initially the problem was from being out of shape.
      I don’t think going to the bathroom is being affected,and who knows why the gastric feeling is happening. May be coincidence. Now I am getting nervous bc I just read one of the prev questions from some one else and you said it is a redflag to have discomfort in the inner thigh groin area.does that apply to women too? Im so confused by all of this.

      Reply
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      Author

      Thanks for your question Karien. From your two comments it sounds you have a disc herniation a disc protrusion or disc extrusion as it goes below the knee. The further the pain numbness or tingling there is down the leg or foot the more pinching of the nerve there is. If you take pressure off the nerve a little you find symptoms higher up perhaps in the upper thigh or the buttock like in your case. In fact if you get pain in the lower back that is stronger than ever but no symptoms whatsoever in lower down then you are improving.

      When you lie prone (face down) on your elbows (sphinx position in Yoga) you feel pain in the buttock where it first started but not in the leg I assume. If that is the case that is an improvement and so you should do the exercises found in Disc herniation part II. https://www.bodiempowerment.com/herniated-disc-part-2-the-best-exercises-for-your-herniated-disc/

      Are you in the UK, or Australia? Four months just for a GP appointment is too long. You have time to get completely better by the time you get your appointment.

      Hope that helps your probable disc herniation.

      Reply

  • Hi Sir,

    I have been diagnosed DDD at my L5 S1.mri reports states disc dessication and posterior annular tear.There is posterior midline disc protusion casing mild spinal canal stenonis.The disc does not contact the adjacent nerve roots.The disc height is decreased.Throbbing and sometimes sharp pain will always come after lifting things and twisting my left hip.Currently on PT.Any suppliments & is surgery needed to go along for this problem?
    Thank you sir God bless you

    Reply

  • Hi after lifting a plank of wood yesterday weighing about 7kg i twisted and felt strong back pain have made an appointment with my dr for tomorrow but i suspect it is a slipped disk i have no leg or buttock pain or numbness can still walk but only slowly hurts if i sit for too long i find i more comfortable to lay down and am pain free when doin so pain feel manage able with panadol and advil what are your thoughts ?

    Reply

  • Hi Dr. Ken, I am an athlete and a week ago I experienced pain in the lower back the day after my gym workout when I pulled something heavy.

    The pain decreased a bit by now but its still there in the lower back are and the buttock, but not down the legs. It hurts more when sitting and pain much lower when standing, I am wondering if this is a disc problem or a muscles problem, and what should I do about it to fix this issue.

    Thank you in advance and thank you very much for this helpful article, really understood a lot from it.

    Reply
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      Author

      Thanks for your question YasoMick. With muscle pain you get more pain with movement while disc pain is variable but usually more painful while sitting as that puts more pressure on the disc.

      While I can’t tell you for sure, it’s safe for you to the exercises in the link if you have a disc or muscle problem. You can cause a problem with these exercises if you have stenosis or an anterior disc herniation. You would have to be over 60 to have stensois and an anterior disc herniation is not common.

      https://www.bodiempowerment.com/herniated-disc-part-2-the-best-exercises-for-your-herniated-disc/

      If these exercises in the link above give you pain further down the leg or buttock or increase in intensity or pain/numbness or tingling that you should stop.

      Hope that helps your possible disc herniation.

      Reply

  • Hi Dr. I first suffered back pain 2 years ago at age 16, I had pain in my lower back for about a week every 2 or so months. In August 2014 the pain became excruciating to the point where I was bed ridden for a month. After my MRI I was told I have a bulging disc at L5-S1, how ever I have never had symtoms of sciatica, and my doctors said the amount of pain I was feeling was not normal for someone that doesnt have sciatica but I found it difficult to do pretty much anything. I have had weekly visits to physiotherapy and chiro for the past 5 months but the pain is only minimised abit and then hurts again by the end of the day. Pain killers do not work and nor did cortisone injections. Do you have any other tips on what may help ease the pain? Im at the point where I am desperate for relief, im only 18 and have missed out on a whole lot of things including my last year of schooling due to this injury and right now it feels like nothing is going to fix it since it has been constant for 5 months. Any exercises/tips would be greatly appreciated!!!! (The pain covers my whole lower back and usually favours the left side)

    Reply

  • Hello Dr.
    I am a 42 year old lady with a backache that seems to be getting progressively worse. I was told that I have a slipped disc in the lower part of my back. While I am slightly overweight, I am fairly active in that I do yoga about once a week, workout with weights twice a week and try to walk as much as I can. In reading the very helpful information on this site, should I stop lifting weights altogether – or temporarily till my back ache disappears? I ask because I enjoy working out with weights. I will be doing the exercises suggested to help with the pain and strengthen my back. Thanks very much
    Serena

    Reply
    • Post
      Author

      Thanks for your question Serena. You can do weights again except for Squats and deadlifts and good mornings but you should wait till you recover. Also I mention most of the Yoga exercises that are bad for most people, in this article. Doing Yoga will certainly aggravate your problem unless you take care not to do things like eg. downward dog etc… They are in the article above.

      Hope that helps your slipped disc.

      Reply

  • Hi Dr., your article are very informative. I have been searching website to understand about my condition. My MRI has shown spondylolysis at L5 with subtle anterolisthesis of L5 over S1 and postero central herniation at L3-4. Your article had been very good. Can you suggest any specific changes I should bring to my life.

    Reply
Dr Ken Nakamura downtown Toronto Chiropractor
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Dr. Ken, has been recognized as the Best Toronto Chiropractor in 2024, 2023, and 2018, here in downtown Toronto. As a sports chiropractor, he excels in treating a wide range of conditions including concussions, temporomandibular joint disorders (TMJ), sports-related injuries, and spinal issues. Beyond his clinical skills, Dr. Ken is an accomplished athlete, having represented Ontario in the Canadian Judo Championships and completed the Toronto Marathon on two occasions. He employs the innovative C3 Program to provide targeted and effective care to his patients, ensuring a holistic approach to their well-being and athletic performance.
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