Disc Herniation //

Managing Disc Herniation and Alleviating Sciatica: Tips and Tricks 1

Image

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 Doc,

    I got severe back ache 2 weeks back and got an MRI done… Reports are not that great hence would request you to share your email id so that I can share you the copy of my report… And I am really very tensed whether this can be healed or no, as I am just 29 yrs old and my job requires a lot of travelling

    Reply
    • Post
      Author

      Thanks for your question Kiara. You can write your report down here in the comments section. My emails are for private matters only for my personal life.

      Keep in mind MRI have been proven to show many things that don’t correlate to pain. This is proven. Unless used properly they are often misleading and lead to unnecessary surgery as the results of the MRI don’t correlate with the symptoms experienced by the person.

      Hope you understand that an MRI with a disc herniation doesn’t mean you are suffering from pain from a disc herniation. Research has shown that 30% of 30 years with no pain have a disc herniation.

      Don’t be a victim of diagnosis by MRI.

      Reply

  • sir my problem started around 10months ago…n I did toe touching n weight lifting after that for one month from last 8months in doing cobra pose n cobra pose all but it gives me numbness for 10-15min n then everything became normal
    I found that when I sit for long hours I bent forward like older age people
    I tried these exercises for about a week
    sir but I can’t notice change no pain increases or decreases
    actually I don’t feel any pain now
    until I get seated for hours and at winters when cold wind strikes my calves
    my walking style changed ..it became too awkward that I usually hesitate to walk at public places
    when I walk my lower back also moves with my one leg.. n I feel like I’m bending forward day by day
    sir I also feel the lower back bone coming out when I touch my back… n other people doesn’t have that idk why
    as many months passed I think my body has adopted that posture
    I think I need some difficult without
    help please

    Reply
    • Post
      Author

      Thanks for your question Anonymous. If you get numbness the exercises are not for you. You should stop the exercises right away. You can try knee to chest exercises. They may make you worse though. If the pain gets worse or gives you extra numbness or tingling than you should stop the exercises. Remember if you get any extra symptoms you have to stop right away.

      As I recommended since the first comment you need to see a person that can examine you.

      It may mean exercises are not for you.

      Hope that helps your low back pain.

      Reply

  • thank you doctor
    sir can you suggest me some exercises for herniated disc that includes weights… or exercises which I can do on hanging bar?

    Reply
    • Post
      Author

      If you have an active disc herniation that is causing you pain you shouldn’t do exercises with weights. It is much better to do front planks and side planks. You always have a good chance of hurting yourself with the hanging bar when you drop back to the floor as well as the exercise induces flexion which is bad for most disc herniations.

      Hope that helps Rajat.

      Reply

  • Hi Dr Ken,
    I asked this same question to one of our radiologist because I am working as a radiographer in the UK.He said the MRI report can be wrong because you are lyning down to take MRI sacn so it may may be slight variations.What is your openion.Should I try the degenerative exercise or bulging disc exercise

    Reply
    • Post
      Author

      Thanks for your question Sanu. MRI are not a true representation of what goes on in real life. Yes it’s true you a lying down when you do most MRIs. When you stand up there is more pressure in the disc and when you sit down there is more pressure, when you bend forward you get the more pressure in the posterior part of the disc.

      Also the resoulution of the latest MRI fail to show most annular tears. Only 12% of disc herniations have them on MRI. Clinical experience tells me that the proportion should be higher. How can a disc extrusion not have an annular tear. It would be impossible. You have to tear the annulus to have a disc extrusion.

      Hope that helps.

      Reply

      • Hi Dr Ken,
        Have you read my report fully.I got a focal posterior annualr tear.Is it any difference between potrusion and extrusion.Mine is potrusion.Could you tell me how I can know the symptoms I am getting is from disc protrusion or something else.Some days I won’t notice that much pain .

        Reply
        • Post
          Author

          Thanks for your question Sanu. You should do the exercises as I originally recommended for stability as the disc herniation and your pain doesn’t seem to correlate. I am changing the second comment to show this.

          Hope that helps.

          Reply

  • Hi Dr Ken,

    I am sanu varghese sufferring from back pain in the last three to four years.I have tried different type of exercises but still my symptoms not gone.My MRI report as follows

    Tiny central and right paracentral disc protrusion at l5- s1 level with out any canal or foraminal narrowing.The transiting right S1 root is in slight contact with the disc meterial but does not significantly impinge upon or compressed.

    My symptoms is left side and numbness and tingling feeling down the knee and heel left leg.so please give some advise.

    In the report i got a focal posterior annular tear.All my symptoms are in left side .Pain in left L5-S1 area and tingling and numbness down the left leg.Please help me which exercise suit me best.

    Reply
  • Post
    Author

    Thanks for your question. There is a good chance that the disc bulge is not causing your pain. I assume you got the answer from an MRI. The reason is many normal people with no pain have disc herniations. ( Many studies that prove this) If the disc herniation is causing your pain than you can try these exercises. https://www.bodiempowerment.com/herniated-disc-part-2-the-best-exercises-for-your-herniated-disc/

    If the exercises give you pain or make your symptoms go further down the leg like giving you numbness, tingling or pain further down into the buttock or further down the leg than you should stop the exercises. This answer is for educational purposes only.

    Hope that help your disc herniation.

    Reply

  • Dear Dr Ken, magnificent site and your insights and advice is outstanding. I have been trying to figure my back issue for a while now and this site has given me hope! God bless you. Look forward to your inputs on my earlier post with my MRI details with great anticipation and hope. Regards

    Reply

  • Herniated discs can be very painful. Chiropractic can really help relieve the pain and can even give the body a chance to heal. Taking care of it as soon as possible is also very important.

    Reply

  • Dr Ken, my five years of research on lbp pretty much boils down to this article! Wish I had seen it in the first year itself! I have this nagging pain in my left lower back and also stiffness in the IT band and pain near my left sit bone. I am able to do weights, play squash and even run a bit with minimal discomfort but the pain goes up when I am sitting or get up from bed. Basically when I am not exercising!! Any inputs will be much appreciated. My MRI findings are: LUMBO-SACRAL SPINE (Sam, Age 40, Male)
    Findings:
    Mild exaggeration of lumbar lordotic curvature is seen with leftward scoliotic deformity
    Small anterior osteophytes are seen in the lower lumbar region
    Vertebrae are normal in size, shape, outline, signal intensity and alignment
    No congenital vertebral anomaly seen
    No lytic/destructive lesion seen
    No evidence of caries spine seen
    Posterior elements are normal
    Mild loss of signal is seen from all the lumbar i.V discs on T2 weighted images suggestive of disc desiccation
    The heights of intervertebral discs are maintained
    There is minimal irregularity of the end plates bordering L4/L5 disc with type II degenerative signal changes
    Mild diffuse annual bulge is seen in its posterior margin indenting the thecal sac with bilateral foramina narrowing
    Early facet joint osteo-arthritic changes are also notes, not causing any canal stenosis
    Spinal canal is adequate in size
    Early facetopathy is also noted at the remaining levels without any significant canal compromise
    Thecal sac is normal
    CSF is normal in signal intensity
    Distal cord is normal in signal intensity
    Conus is normal in location
    Pre and Paravertebral soft tissues are normal
    No abcess/collection seen
    Bilateral sacroiliac joint normal
    Opinion:
    1. MR Imaging reveals lumbar spondylotic changes with mild leftward scoliotic deformity and L4/L5 diffuse annular bulge indenting the theca sac with mild bilateral foraminal narrowing
    2. No focal disc protrusion or neural compression.
    God bless you.

    Reply
    • Post
      Author

      Thanks for your question Sam. Sitting puts the most pressure on your spine.

      I would do these exercises https://www.bodiempowerment.com/herniated-disc-part-2-the-best-exercises-for-your-herniated-disc/
      Provided that the disc is causing your pain. There is a chance that the disc is not the cause of your pain as many normal people with no pain have disc herniations.

      You have a disc bulge that gets worse with sitting simply because there is more pressure. Those other things don’t cause a lot of pressure. Heavy weights especially with squats and dead lifts would more likely cause pain. I wouldn’t recommend testing it out to see if these exercises cause you pain.

      This opinion is for educational purposes only.

      Hope that helps your possible disc herniation.

      Reply

      • Dr Ken, in your experience, have you seen a connect between anal fissure pain and low back pain? I was absolutely fit till I had an ill advised hemerooridectomy which led to an anal fissure and then the entire back stuff became a nightmare. I still have spasm in my anus and often wonder if all this is connected (Low left back, si area pain, left sit bone pain etc.) would be great to get your valued inputs as always. Regards

        Reply
        • Post
          Author

          Thanks for your question Sam. I haven’t heard of any connections with hemorrhoidectomy, a surgery to get rid of hemorroids and disc herniations. However there are nerves that lead from the lower back area at cauda equina down to the anus. A possibility is that you had the surgery and sat awkwardly, while you recovered more in a flexion position. Especially with an anal fissure you would sit off to one side. This would certainly put more pressure on your disc.

          So, the surgery didn’t cause you your back problem, the surgery caused you to sit awkwardly compromising your disc. However if your disc was not ready to herniate you wouldn’t have a problem with the sitting in the awkward position.

          That’s my opinion anyways. My feeling is I wouldn’t concentrate on law suits as that is just negative and you should concentrate on getting better, which you seem to be.

          Hope that helps your understanding of the situation.

          Reply

  • Dr ken my mri reveals l5 s1 disc with posterior and bilateral paracentral protusion ; causing narrowing of bilateralbneuran foramina ; bilateral lateral recess comprising spinal canal diameter 7mm with impingement of bilateral s1 nerve roots.
    ..plz give me ur advice if my condition is serious…should i go for exercise or surgery…..
    And after the disc heals by your exercises will they become stronger and hard again like everyone

    Reply

  • Hi
    I would love your assessment and thoughts. I have started using some of your exercises. Wondering what your thoughts are of my compete story.

    I am a 52 year old male, office worker/computer junkie who loves to rock climb, officiate Ice hockey and play as well. I have been suffering for the past 4 weeks with sharp pain down my left leg and buttocks. In an attempt to provide as much info as possible, here you go:

    – When did this first start?
    I originally moved a piano upstairs about 6 months ago. I hurt my lower back, had 3-4 chiropractic visits, rest, and stretching. the problem seemed to alleviate, although I was left with what seemed to me to be very tight hamstrings on my left side. 4 weeks ago I went to a friends 50th birthday party and roller-bladed for two hours in an old pair of skates that I had forgotten that did not have insoles in them. That set off the current situation.

    – Was it the result of an accident or trauma?
    I believe that moving the piano caused the issue. I have had similar back issues earlier in my life – but they seemed more along that lines of muscle strains and spasms.

    Sitting for more than 20 mins is miserable – lumbar pillow helps
    Standing and walking ok for up to about 20 minutes.

    – What doctors have you seen? (Orthopedic, Neurosurgeon, Spine Specialist, etc)
    I have seen a Chiropractor for 6 visits in the last 4 weeks, and I have also seen my family doctor 3 times.

    – What Conservative treatments have you had? Which ones?
    Ice, heat, peppermint oil rub, OTC and prescription painkillers, TENS unit application, all daily, Inversion table in the last 3 days.

    – What diagnostic tests have you had? And their results (MRI, CTScan, XRay, EMG, etc)
    MRI Scan
    Disc dessication and interspace narrowing at L3 and L5 interspaces. Mild disc dessication at L4.
    L3-4 has a broad-based disc bulge effaces the ventral thecal sac and lateral recesses, greatest on the right side. In addition, there is a right lateral disc protrusion which contributes to mild right neural foraminal narrowing
    L4-5 has a broad-based disc bulge mildly effaces the ventral thecal sac. There is a focal left lateral disc protrusion which results in moderate left neural foraminal narrowing
    L5-S1 has a large central and left paracentral disc protrusion. Disc material abuts several traversing nerve roots in the central canal on the left side and the traversing left S1 nerve root in the lateral recess. This disc
    herniation measures 1.5LR by 1.0 AP by .7 SI CM.

    Degenerative arthritis of the lumbar facet joints, mostly marked inferior.

    – What medications are you currently using? (details, dosage, frequency, etc)
    Norco 7.5 – 325 MG – nightly to sleep
    1000 mg Acetominophen and 625 mg aspirin – every 4 hours during the day – just keeps the pain at bay, and I cannot miss. If I am late the next hour is pretty miserable.
    – Has surgery been discussed as an option? (If so, what kind)
    Not yet

    – What is your doctor’s action plan for treating you?
    My family doctor recommended meeting with a neurologist/neurosurgeon when he saw the size of the L5-S1 herniation.

    Upcoming meeting with the neurosurgeon this week.

    Reply
    • Post
      Author

      Thanks for your question Yourd4d. I give you my opinion for educational purposes only.

      If I am reading correctly your disc is coming out approximately 1.0 cm. If you are getting bowel and bladder symptoms, or have degenerating neuro muscular function like wasting of the muscles or drop foot that is getting worse, surgery would be a top consideration. Surgery is often more sucessful if the disc is sticking out 8 mm or more or 0.8 cm.

      In your case I might skip the conservative care.

      Hope that helps your disc herniation.

      Reply

      • Thank you for your opinion. I will have a further consult with my Dr. directly to get his exact opinions. based on what I have read here, your opinions are valued and have merit, and provide additional supporting basis for further discussion. I dont believe you can have too much information when deciding to make a surgical choice. Thank you again!

        Reply

  • Sir i have no problem in walking straight with extending back backward and my mri says mild diffuse buldge at l5s1 with thecal sac indentation n i think that buldge is causing stenosis…my pain comes as weakness in left leg and sometime nothing is there and in the morning there is no pain …my doc said to do complete and not to do any exercise but i tried your cobra exercises and after doing them i got some numbness just for 15 min and after that everything is good…i am confused whether they are helping me or worsning me…but from two days i am trying your exercises and i have not got any continuos pain till now…and thanks for your time you are such a helper for this world

    Reply
    • Post
      Author

      Thanks for your question Salman. This is my own quote “Try these exercises. https://www.bodiempowerment.com/spinal-stenosis-comprehensive-guide-5-exercises-spinal-stenosis-lateral-stenosis/
      If the exercises increases the pain or increase symptoms down the leg then you should stop the exercises.”

      This means the exercises are not for you. You could have many different conditions like a sacroiliac pain, piriformis syndrome etc…Also I said this earlier to you. “Remember I haven’t examined you and you have given me very little information. If you want the exact exercises that will help you only a person that has examined you can help you.”

      I cannot help you, as I cannot examine you and you don’t disclose more information.

      Reply

  • Sir as i have mild stenosis on l5 s1 region so these exercises may help me or i should perform stenosis exercises ??? And sir i got some numbness in my leg and someimes there is nothing….i there any chances that i could heal by any means as i heard that that stenosis can never be treated except surgery …plz give your noble advice

    Reply

  • Dr. Ken i got mild pain in my buttock and leg from several days so i have done M.R.I and i says i have mild disc bulgde on l4.l5 and l5.S1 showing indentation on mild thecal sac with mild secondary canal stenosis..
    I am 22 years and i never got any type of injury recently except some gyming..
    I am so afraid..please tell me what to do should i go for surgery as it is thecal sac condition…or physical exercises…should i worry or not

    Reply
    • Post
      Author

      Thanks for your question Salman. You always do conservative care first unless your neurological symptoms like weakness in the muscles or numbness is getting further down the leg and getting worse. Also if you have bowel and bladder symptoms you should consider surgery. Also surgery is usually only successful for those with a herniation over 8mm.

      I doubt you fit any of those criteria. You can tell me better.

      Try these exercises. https://www.bodiempowerment.com/herniated-disc-part-2-the-best-exercises-for-your-herniated-disc/
      If the exercises give you pain or make the symptoms go further down the leg than you should stop the exercises.

      Hope that helps your herniated disc.

      Reply

  • sir I commented about 4-5month ago about my pain n that was not clear…now I had my MRI scan
    n results of my reports are
    –> diffuse disc bulge with a posterocentral protrusion type herniation at l4/5 level,causing milt to moderate compression of bilateral traversing l5 nerve root (right>left)
    –> diffuse disc bulge with a right paracentral protrusion type herniation at l5/s1 level,causing milt to moderate compression of right descending s1 nerve root
    .
    .
    .
    sir I wrote same as written in report…I even didn’t know what all that means …n I asked doctor too…he wrote some medicine to try n don’t tell much about the problem.. .
    sir I wanna know all about my problem
    what’s is its solution
    preventions to do
    foods to avoid
    ..
    sir I feel pain when walking the pain is in whole my leg from buttock to calves….when I sit for long hours the pain increases when I try to get up…this problem was first in my left leg but after a month it changed to right….now 8months passed with this problem….n still searching for solution..please help

    Reply
    • Post
      Author

      Thanks for your questions Anonymous. This means there are two discs in your spine that are bulging out pinching your nerve. The bulge blocks the hole where the nerve comes out putting pressure on the nerve. The more pressure there is the more pinching there is. If you sit there is more pressure than standing which is more pressure than lying down. So you have the least amount of pressure lying down.

      I am sorry to hear your doctor isn’t explaining your situation to you.

      You ask what is is the solution. Try these exercises. https://www.bodiempowerment.com/herniated-disc-part-2-the-best-exercises-for-your-herniated-disc/
      If the exercises give you pain or make the symptoms go further down the leg than you should stop the exercises.

      Prevention is the exercises.

      Foods to avoid. Avoid vegetable oil in your cooking. Cook with coconut oil or olive oil. Avoid eating too much meat.

      Hope that helps your disc herniation.

      Reply

  • Hi again Dr. Ken
    Thanks for your continuous cooperation. I wish I can personally meet you to say thanks. I have received my second MRI report. Findings: slight straightening of lumber curvature seen suggestive of muscl re spasm. Mild focal facetal hypertrophy seen at L5-S1 level on right side resulting in minimal narrowing of right neurelrecess. No significant disc protrussion or nerve root compression appreciated elsewhere in lumbar spine.I wish I can personally meet you to I am just wishing to live comfortably with my family without being dependent or be a burden on them. Now a days I am using a wheel chair to go out with family and a walker to walk in the house. What are the chances of recovery and ability to walk a block independently without pain? any suggestions? I asked you about a belt to easy my pain. That I can stand for an hour and do basic house chores.

    Reply

  • Hello sir
    I am suffering from Slip disk. My problem l4 l5 disk.
    This problem one year old. So please help and suggest exercise . Sir I am not sit on floor and bed. Please reply thanks +919971300603

    Reply

  • Normally I walk, play golf and cycle. 3 weeks ago a little pain in lower back suddenly developed into monster, I couldn’t stand…pain shooting down butt and legs. In hospital I received muscle relaxants and heavy pain killers. Home now it is getting slowly better. MRI showed latge bulge on L 3/4 and moderate bulge on 4/5. I have been given pain killers, but no advice, and see the spinal surgeon in 2 weeks. It is hard to straighten up, and walking and lying down are very painful. Is it too early to be doing exercises? What can I do to help myself? Thank you for a very clear article

    Reply
    • Post
      Author

      Thanks for your question Jan. Exercises are not time dependent it depends on the problem. For example if you have a disc bulge or protrusion exercises will likely help. While and sequestration which is a disc herniation that is sticking out a lot will likely be aggravated by exercises. Also you may have a disc herniation on MRI but it might not be causing your pain as research has shown 30% of normal people with no pain have disc herniations. Assuming the MRI and your history and the exam correlates than you might have a disc herniation.

      You can try the exercises in this article.
      https://www.bodiempowerment.com/herniated-disc-part-2-the-best-exercises-for-your-herniated-disc/

      Remember you can get worse with surgery so make sure you get some guidance with the exercises that I am showing you. I haven’t examined you or taken your history.

      In fact if your surgeon doesn’t recommend conservative care there is something wrong unless.

      1. You have bowel or bladder problems. You would have already been put in surgery if this was the case.
      2. You have deterioating neurological problems like wasting away of muscles, drop foot, weakening of muscles that is progressive.
      3. Your disc should be sticking out by 8mm or more for the microdisectomy surgery to be sucessful. (They fail more often when the disc isn’t sticking out that much.
      4. You have another diagnosis that is not related to a disc. eg. infection, cancer etc… in which conservative therapy would not help.

      Also remember that in the US there are a lot of unnecessary surgeries in the USA and India.
      http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3130462/
      http://www.indiamedicaltimes.com/2015/01/25/second-opinion-helps-patients-avoid-unnecessary-surgery/

      If in doubt get a second opinion. Hope that helps your disc herniation.

      Reply

  • Hi there, I usually play a lot of tennis, have a c5/6 neck fusion and have been strengthening my neck and shoulders and arms with loads of stretch band and cable exercises post surgery on the advice of a physio. Also been doing pilates, all the wrong sort of touch-yr-toes stretches and crunches for years (more now to strengthen back after babies) and have been picking up a heavy 2 year old the wrong way from the looks of your website (also have a 4 year old). I am 48, so old for a mum! Now I have a painful disc bulge bang in middle of back from my basic ignorance about discs – MRi shows it (haven’t got the actual level yet as rhematologist didn’t tell me), I just woke up with it, have had for 7 weeks and now looking for the right chiro/sports physio. I have terrible pressure sensations as well as that go upwards, into head and down arms, radiating from ribcage level of back, but those symptoms occured when my neck went too. Question: if I change my lifestyle to avoid all the stuff that has had me in flexion too often, will i be able to play tennis again once the disc has healed? Tennis does involve a lot of rotation but I’d hate to give it up as I play socially and for a team. (i had the fusion when my neck disc went a second time and this time ruptured so i was in agony with a baby). Thanks, Helen in London

    Reply

  • Can you explain what mechanics in the yoga downward dog and sun salutation cause disc herniation? I find this confusing especially in regards to the downward dog in which I see no arching of the low back in the direction that a forward bend would cause. If done correctly, downward dog has a flat back. In sun salutations, is it the part where one moves from plank position to bring one foot forward between the hands? I can imagine that as problematic after reading your article. Btw, thanks for all the great information!

    Reply
    • Post
      Author

      Thanks for your question Dale. The problem with downward dog is for people that already have a damaged disc which is most people by the time they are 40 years of age. This straightens the arch of the back rather than keep the arch in the lower back which should be curved forward. While sitting on the couch is painful for most with a lower back. With people that are currently not suffering it is can make them have back pain. All these positions force pressure onto the front of the disc.

      Hope that helps your understanding of disc herniations.

      Reply
Dr Ken Nakamura downtown Toronto Chiropractor
img 9195 4 depositphotos bgremover
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.
Book Now!

Other Articles from Dr. Ken

Image
Choosing the Best Toronto Chiropractor: Essential Criteria
Image
The Best Toronto Chiropractor for Neck Pain: A Comprehensive Guide
Image
How to Snow Shovel without Causing Low Back Pain
Image
X-Rays for Lower Back Pain: When to Get One