Bodi Empowerment
Ultimate Guide to Exercises for Lumbar Herniated Disc Relief 2
Did you find our previous article, “Disc Herniation Part 1,” helpful but are still battling discomfort? Are you eager to discover exercises that can effectively reposition your herniated disc and enhance your well-being? You’re in the right place.
In this comprehensive guide, we’ll cover:
- Effective Exercises for Repositioning a Herniated Disc: Learn the top movements to gently coax your disc back into alignment, reducing pain and improving mobility.
- Stabilization Techniques to Prevent Disc Displacement: Discover exercises that strengthen your core and back, ensuring your discs stay in place.
Understanding Lumbar Disc Herniation:
A herniated disc occurs when the disc’s nucleus breaks through the annulus, as shown in the illustration from neurosciences.beaumont.edu. But what triggers this displacement? The primary culprit is forward bending, which compresses the disc (think of it as a jelly-filled doughnut) and can lead to the annulus fracturing, allowing the nucleus to protrude and press against nerves.
Why Does it Hurt?
The disc’s exterior is tough cartilage, while its interior is softer, akin to mucus. Applying pressure on one side forces the inner material to the opposite side, similar to squeezing a doughnut. When a herniated disc or inflammation puts pressure on a nerve, pain ensues. The key to relief is applying counterpressure to reposition the disc.
For a deeper dive into herniated discs, refer to “Disc Herniation Part 1: Best Self-Treatments for Lumbar Disc Herniation.“
How to Apply Counterpressure:
The strategy involves bending your spine backwards or into the extension to shift the disc away from the nerve.
Exercises to Reposition a Herniated Disc: Note of Caution:
Initially, these exercises might intensify your pain slightly. If pain significantly worsens or radiates further down your leg during these exercises, cease immediately and consult a professional.
Exercises for Lumbar Herniated Disc
#1 Prone Lying Lumbar Herniated Disc
- Lie face down or prone in bed with your elbows tucked in under your side:
- As soon as you get up in the morning you should lie prone (face down). By getting in this position, your lower back becomes more arched, or as doctors say, you increase your lordosis.
- The increased lordosis pushes on the back of the disc helping to bring the nucleus forward into the correct position.
#2 Sphinx pose in Yoga For Lumbar Herniated Disc
- Get into the prone position lying down on your stomach.
- Next, get on your elbows. If you have a hard time with this position go back into the prone lying position.
- Do these exercises hold each time for 1-2 seconds 6-8 times per set? This exercise can be repeated every two hours throughout the day.
Asses yourself. If the pain has decreased or the pain has moved away from the leg or thigh and into the hip or buttock, this is an improvement. Even if the pain is increased in the back but relieved in the leg this is an improvement and a green light that you should continue this exercise. You also get a green light if there is no difference at all.
- If your self-assessment gives you the green light, move on to the Cobra exercises just below.
- If your thigh or leg pain is worse, then stop right away.
- If your lower back, thighs and legs are the same you get a green light, so move on to the Cobra exercises.
#3 Cobras For Lumbar Herniated Disc
- Lie down face down with your hands underneath your shoulders.
- Push up from as high as you can until your lower back stops you or your elbows are straight.
- The pelvis should still be on the floor and the lower back muscles relaxed.
- Do these exercises hold each time for 1-2 seconds 6-8 times per set? This exercise can be repeated every two hours throughout the day.
Asses yourself. If the pain has decreased or the pain has moved away from the leg or thigh and into the hip or buttock, this is an improvement. Even if the pain is increased in the back but relieved in the leg this is an improvement and a green light that you should continue this exercise. If your thigh or leg pain is worse, then stop right away.
#4 Standing Extensions Lumbar Herniated Disc
- Stand straight and put your hands behind your hips with your fingers facing down.
- Push your hands into your pelvis so that your lower back arches.
- Don’t use your lower back muscles
- These exercises can be done 6-8 times for 1-2 seconds. This exercise can be repeated every two hours throughout the day.
Stabilization Exercises: Prevent Your Disc From Coming Out By Having A Stable Spine.
#1 Cat-Camel or Cat-Camel For Herniated Disc
- On all fours with your knees under your hips and hands under your shoulders.
- Inhale and let your belly fall downwards toward the floor as you look up toward the ceiling for 2 seconds.
- Exhale and arch your back up as far as it will go or until you feel pain. You should not feel pain with this exercise, otherwise you are going too high.
- At the same time bend your neck forward and look toward your navel.
#2 Curl-Ups
- To start, one foot is bent and the other is straight.
- One forearm goes under the arch of your lower back to support it.
- The other arm is supporting your head.
- Your head and neck come up as one block until your shoulder blades clear the floor.
- Do three sets of 5 working your way up to 10. If it’s easy, then hold for a couple of breaths.
#3 Squats
- Stand in front of a chair as if you are going to sit on it.
- Stand with your feet facing slightly more outward than your knee.
- Make sure your butt comes out, and keep lowering your butt until you touch the chair.
- Practice 3 sets of 10.
#4 Bird Dog
- Get into a crawling position with your hands and feet shoulder-width apart.
- Harden your core by contracting your abs and lower back. This is called bracing.
- Lift your arm first. If this is easy, then lift your leg only. If that is easy, then lift the opposite legs and arms, for example, right leg, and left arm.
- Want to make it tougher? Try lifting an arm and leg on the same side.
- 3 sets of 10. If you are shaking a little or cannot balance quite right, you’re doing the right exercise for you, i.e. lifting just the leg or arm might be easy, but lifting opposite arms and legs might put you off-balance a bit. Make sure you are stable before going to the advanced bird dog.
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. Let us know your vote for the best Toronto chiropractor in the comments section.
References
1. J Med Genet 2002;39:387-390 doi:10.1136/jmg.39.6.387
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.
Hello Sir,
I am syed and I’m 29 years old. I had low back ache with left sided sciatica in 2003. I underwent L4-L5 fenestration and discectomy under GA. Post surgery I am back to normal and was doing my activities.
Now, I am having pain on my right back hip and right calf muscle. I did IFT Physiotheraphy and due to that I don’t have pain on my right back hip.But while I walk, I see pain on my calf muscle and back pain.
I referred a doctor and the MRI Report is as follows-
1)Left paracentral disc extrusion at L4-L5 level impinging on the left L5 nerve root
2) Posterior central and left Paracentral disc protrusion at L5-S1 level indenting the thecal sac and causing compression of spinal canal.
Doctor has advised for a operation where in they ll remove the L4-L5 and L5-S1 disc completely and replace with a titanium material.
Here are my questions
1) is the surgery a necessary one?
2) until what extent I can stay with out surgery.
3) what would happen to the nerve which is being compressed by the disc?
4) can I live with exercise / IFT physiotheraphy with out surgery
Looking forward your kind reply at the earliest.
Author
Thanks for your question Syed. Your MRI and your symptoms don’t correlate together. This means that they are taking a best guess that the surgery will help.
1. Surgery may not help at all. It is of questionable value at this stage from the information you have given me.
2. Unless you are getting bowel or bladder symptoms, worsening neurological problems like a drop foot that is getting worse then surgery isn’t necessary until then. Pain is enough for some people but from a safety and health point of view surgery is necessary when you have the above factors.
3. The nerve can be decompressed with therapy.
4. Depends on your tolerance to pain. Always try conservative therapy first. I would try 6 months of therapy with 6 different people with a good reputation.
I feel pain in my right buttuck and it spreads to right leg, calf. I find unable to stand or walk. The MRI and Xray report says L4 over L5 Grade 1 and surgery is needed for it.
I just want to know whether
1. surgery of spine is avoidable or not in the present scenario?
2. whether the condition may improve or stabilize through strict change in lifestyle by proper exercise and physiotherapy?
3. if surgery is the last option, what type of latest technique available with minimal invasive.
4. whether after surgery the flexibility of spine will be of natural or will have to take care of surgical outcome lifelong?
Author
Thanks for your question Neeta. What you are talking about is spondylolithesis which is when there is a fracture or break in the back part of vertebrae through either trauma or simply wear and tear with a movement forward of the top vertebrae compared to the one below.
1. Most people with grade 1 spondonylolisthesis are readily treatable but you may have a more serious complication. However the vast majority of cases you do conservative therapy before getting surgery. In fact with 20 years experience and having literally seen hundreds of cases of this type I don’t know a single one that has gone to do surgery. Yours may still be an exception.
2. Chiropractors are great at rehabilitation. There are no chiropractors or very few in India but there are many in the USA, Canada, UK and Australia.
3. As far as I know there is no minimally invasive technique for spondylolisthesis.
4. You may feel better after surgery but the flexibility will be permanently altered.
I personally would get another opinion from another neurosurgeon but also from a chiropractor.
Hope that helps your understanding of your spondylolisthesis.
My injury 2 months old ,was done in gym during wt lifting, its 1 month now taking medicines and PT. MRI says have been diagnosed ” left paracentral/foraminal disc protrusion is seen at L5/S1 attenuating left foramen.Prosterior Annular tear is seen at L5/S1.
And very minimal prosterior bulge at L1/2″
Doctor says its a mild protrusion.
I am facing pain in left leg and butts. Doctor has kept me on Nervz-G”
Medicine has reduced nay pain and increased my walk from 5 to 20 mins. I am also going to physical therepist .
Can you pl suggest sleeping posture and exercises as there is some pain still left even after medicine.
Approx how much tome it takes to completely recover if patient is 100% commited for recover?
Author
Thanks for your question Digvijay. You may have a better time sleeping on your side with your hip extended slightly back or on your side with knees bent and the top arm going backwards. When you have a disc herniation you the hole in your disc remains while you may have no pain you will put your back out easier. You need to do stabilization exerises after your pain has disappeared to mitigate the chances you will get pain again.https://www.bodiempowerment.com/herniated-disc-part-2-the-best-exercises-for-your-herniated-disc/
The exercises should be supervised by a health professional. You will know if you are getting worse if the pain increases or the numbness, tingling or pain goes further down the leg. If this happens you should stop the exercises.
Hope that helps
Hello,
I have had a back ache for 7 years, I ran everyday 2-5k and it helped with the pain. 3 months ago it hurted more than usual. I had an MRI yesterday which showed a herniated disc l4-l5 left (although I have pain on both sides and legs…). I cam across the McKenzie exercices and started doing some. I have a few questions:
-How should I sleep?
– How long will it take to heal?
– Can I go Running, swimming or walking, and doing normal housework or is all this going to slow the process of healing?
How many times/how long should I do the 3 exercices?
Thanks so much!! Mathilde
Author
Thanks for your question Mathilde. First your disc herniation doesn’t correlate with your MRI. That means that your pain is not likely coming from the disc herniation. Just because you have an MRI that says so doesn’t mean it’s the diagnosis. For example research shows that 30% of 30 years have disc herniations but have no symptoms. 60^ of 60 year olds have disc herniations with no symptoms. How old are you?
I can’t recommend the McKenzie exercises as the cause of your back pain could be other reasons. Diagnosis by MRI is often made. Diagnosis should be made by careful history and examination.
Sleeping on your side or sleeping on your side with your legs extended back would help if it is a “normal” type of disc herniations.
How long it will take to heal depends on the diagnosis.
You need a second opinion as it sounds like you had a diagnosis by MRI.
Hope that helps your possible disc herniation.
Dear Sir,
I am suffering form slipped disk (L5 S1) since last 10 months. initially i was having very worst pain in my back and lower right feet. but gradually through medications it came down but still there is pain in my lower fit and sometimes in back. Kindly help me out. Thank you so much 🙂
Author
Thanks for your question Shobhit. Assuming that your problem is a disc herniation or slipped disc than you will likely be helped by these exercises. It’s not possible to se if you are actually suffering from a slipped disc as there is insufficient information.
Any exercises can make you worse. The exercises should be supervised by a health professional. If the pain gets worse or the pain, numbness, tingling goes further down like into leg than you are getting worse so you should stop.
Hope that helps your possible disc herniation.
Sir i have waist pain since last 5 years which was not severe,but recently about 4 months back i have pain starting from my right side waist to back side right leg through buttock and inflammation of toe along with waist pain.Is it scatica? As per my MRI report l3/l4 and l4/l5 disc mild P.I.D in the form of broad based postero bulge mildly compressing the thecal sac and B/l neural foraminal exiting nerves. exercises 2 and 3 recommended in part II feel me better.Shall i do all exercises recommended in partII ? if so what would be the number and time? is swimming helpful?
Author
Thanks for your question Manas. As your problem in the side of the back is not typical that is outside of the parameters will I will give comment. You will need to see a professional in your country.
Good luck with your possible disc herniation.
Hi Dr Ken, I have seen this exercise but ain’t sure if this would be suitable for me.
The detailed finding from my MRI results are as follow:
– The L4-L5 and L5-S1 intervertebral discs show diffuse desiccation, with loss of height at the L5-S1 level.
– The L5-S1 intervertebral disc shows a left paracentral disc extrusion with inferior migration and suggestion of partial sequestration. The herniate portion of the disc material lies within the left lateral recess with compession and posterior displacement on the left S1 nerve root. No impingement on the right S1 nerve root is seen, mild narrowing of both the right and left L5-S1 exit foramina are seen.
– The L4-L5 intervertebral disc how mild disc desiccation with a minimal posterior disc bulge, which just abuts against but does not indent upon the thecal sac. No focal disc herniation or nerve root impingement is seen, particularly on the left side.
My question is will the exercises mentioned above benefit me? And how long will it typically takes for the symptom go away completely. I am currently facing pain (in particular on my left leg only) on my feet and tightening of calf at times after long distance walking, plus numbness on my left 3 toes.
Many thanks!
Author
Thanks for your question GKL. If the MRI results correlate to your pain and often they don’t, but if they do the exercises will make you worse. You should see a professional in your area as if your case it would likely cause you more damage to do exercises on the internet with no direction.
Hope that helps your understanding of disc herniations.
Hi Dr. Nakamura,
I have a suspected L5/S1 disk bulge from physical exam and EMG-NCV (my neuro and ortho refuse MRI for now). I have mild right sacral and right pubic discomfort, intermittent. I have occasional tingling sensation in the right foot. So far, my neurologist has forbidden physiotherapy for me now (he says it’ll make it worse and prescribed me extension exercises–confuses me because I’m also a doctor).
Question is, when I tried out the Sphynx, my back pain got worse but the pubic pain was not precipated. However, I felt my right foot tingling again. Should I still continue this exercise?
Thank you very much.
P.S. 30 minutes after the Sphinx my pain peripheralized down to my right buttock and the day after, the numbness is more frequent 🙁
Dear Dr. Ken, thank you so much for the good work you are doing through this website. I have pain in my lower back and goes through my right leg. MRI reports states below:
Posterior disc bulge at L4/L5 level resulting in mild indentation of anterior thecal sac and mild stenosis of lateral recess. Central disc protrusion with annular tear at L5/S1 level, mildly indenting on anterior thecal however no evidence of lateral recess stenosis or radicular compression.
Can you please advise will it get better with time and exercises? I am doing the exercises but don’t know which ones are good for my case , can you tell me which exercises should I follow ?
Thank you in advances and looking forward for your advise.
Author
Thanks for your question Ahmad. Why isn’t your doctor giving you exercises? Why didn’t he/she refer you to someone more knowledgable about what to do. You have seen a doctor already no doubt as you already have an MRI. Did they send you to an MRI and did nothing about it?
Puzzled about your possible disc herniation.
Dear respected Dr. Ken, Thank you so much for the response, I appreciate the time you are giving to all the people who need your help.
Yes you are correct I have been to doctors more than 10 times and went to more than 5 hospitals in India, but as you know they all advised me some medicine and exercises, but the medicine and exercise which they advised are not helping me. I am walking 2 kilometers a day and also i am doing the exercises they advised but again it did not help me. May be they don’t know which exercise is best for my case or may be nowadays medical tourism make a lot of money. 2 years ago one doctor advise me for surgery, but I did not accepted as I knew he was wrong, anyway what ever the reason is.
Now I am follow the exercises above Prone pro Mckenzie, Mckenzie push ups, standing extensions when doing these I feel a little more pain in my back but relieves the pain in right leg.
I am also doing ( the-5-big-easy-exercises-for-stabilizing-your-low-back/exercises ) from your website, which helped me a lot and I was able to get back to office for part time job, but again at end of the day I feel pain.
So here my question is that I don’t know which of the above exercises are better for me as you read my case based on your experience.
I will appreciate your kind advise. Looking forward.
Regards,
Author
Thanks for your question Ahmad. If the exercises make the pain in your leg disappear than you are going in the right direction. You just need to read this article to stop aggravating your lower back. https://www.bodiempowerment.com/disc-herniation-part-1/
Keep doing the other exercises.
Hope that helps your disc herniation.
Dear colleague good time
Would you mind please inform me about my left leg pain decreased during McKenzie exercise but again worse two hours after exercise on standing &walking but no pain during sitting, clinically S&S of Sciatica
lumbosacral spine show relative narrowing of L4-L5 space suggesting lumbar spondylosis.
Regards
Author
Thanks for your question Khaleel. Can’t diagnose you over the internet as I haven’t taken a history or examined you but you more likely have an anterior derangement which gets better with sitting and worse with standing and walking. That’s based on a lot of assumptions so if you want the real answer you should go to someone that can examine you in person. The X-ray results are not consistent or often misleading in many cases of back pain as most people by the time they are 40 will have degenerative changes or spondylosis. Most people have these changes but most don’t have back pain.
Lot of people doctors, physios and chiropractors make the wrong diagnosis by relying too heavily on imaging instead of taking a good history and examination.
Hope that helps your understanding of McKenzie exercises.
I take it that you are a McKenzie certified practitioner since you are calling me colleague.
Hi I keep getting a pain that is quick and sharp in the same area in the middle right side of my back right next to my spine it also feels like tiny electric shocks sparking sometime as well can a budging disc cause this type of pain or does it sound like something else? Thanks for time!
Author
Thanks for your question Pauline. Your pain can be a disc but it can be a facet, muscle, ligament or nerve. There is no way to tell from what you said. I can’t recommend any exercises. You should see your chiropractor or physiotherapist to see what the problem is.
Hope that helps your pain.
Dear Dr Ken, i have straightened lumbar spine compatible with muscle spasm with mild dextroscoliosis ,lumbar spine, mild narrowing of L5-S1 Intervertebral disc space.I took medicine for muscle relaxant and pain killers like Myonal and celecoxib but no improvement. pls help me sir thanks!
Author
Thanks for your question Michelle. The exercises will likely help. However any exercise can make you worse. If you have more pain or pain, numbness, tingling going down into the buttock or the leg than you should stop. These exercises should be supervised by a health practitioner.
Hope that helps your mild disc narrowing.
Dear ken , Got this website while searching for slip disc exercises .
First I would like to tell that you are doing a good work by helping people to get rid of their pains , which is really uneasy .
I have been suffering from back , upper back and neck pain for the last five months . My X Ray report says I have early sign of deneration .
I was asked to do leg raise and head raise exercises , but I did various other exercises with that , now the situation is getting worse . Currently I have both lower and upper back pain including neck .
Today, I started doing exercises recommended by you for slip disc I find it not painful .
So do you think I should continue it .
Author
Thanks for your question Aamir. Like any exercises they can make you worse. They should be done under the supervision of a health care practitioner. If the pain starts to increase or goes further down the buttock or leg or any other symptoms goes further down the leg then you are getting worse.
Hope that helps your lower back.
Dr Ken, I have disc bulge and degenerative on my lumbar, and there’s some disc bulge on the neck as well. I went to the local chiropractic in Malaysia and after the session, I was told by the chiropractor that back bending is bad for me, but from what I read in all your articles, back bending will help to ‘push’ back the disc back to the place. I am getting confused, the way you thought and the local chiropractor was totally opposite, I am not sure what should i do now? furthermore, I have some hunchback and forward head, what are the good/best exercise to help to improve on this?
Hope you can give me your hand in this and thanks in advance.
Author
Thanks for your question Dayron. I haven’t examined you and so I am giving exercises that help most people with disc herniations. You may have other problems that may be bad to do extensions. For example an anterior disc herniations will get worse with extensions.
Since someone actually physically examined you and took your history see it helps. After a month of going 2/week or 3/week if you are better great. If you are not try the exercises supervised by that practitioner.
Hope that helps your disc bulge and degenerative condition.
Dr Ken, do you mind if I send you my imaging report to you so that you can provide me a greater advice here?
thanks.
Author
Thanks for your query Dayron. I help dozens of people on this website in addition to the patients that I treat in person. I don’t look at imaging in private and email as it gets to be too overwhelming adding another dimension to keep track of.
If you want to ask a question and write your report out I will answer it. You are welcome here.
Hi Dr Ken,
Do you mean I can actually write my imaging reports here and let you go thru it?
Hi – I have a confirmed L5S1 focal posterior central and left paramedian moderate disk extrusion with moderate indentation of the thecal sac, abutment and displacement of the S1 nerve root, moderate to severe left and mild right neuroforaminal narrowing. The disk extrusion is 1.5cmx1.2cmx1.1cm. I have severe sharp pains in the left buddock/hip/down the back of the leg (but stopping before the knee). I also have severe pains if I turn my head to right or left while standing. I’ve been prescribed gabapentin and meloxicam to try and deal with the swelling and nerve pain. I’m desperate to avoid surgery (I’m only 38), but have had many people tell me I won’t get better without it. I’ve been in reg. chiropractic care for 8 years and am hoping to use chiropractic care and physical therapy to improve. Can I do these exercises and what time frame am I looking at for recovery? I’m expecting this will be 6months or more and that I’ll likely have pain the rest of my life if I don’t actively take care of my back. Thanks!
Author
Thanks for your question Jodi. Providing the disc is causing your pain than doing the exercises will likely aggravate the problem. However you can likely do the sphinx and hold for a 30 seconds at the beginning and even a few minutes later on. Even then it should be supervised as any position can aggravate you for long periods of time. You know any exercise or position is making you worse if you have numbness, tingling or pain going further down the leg.
The good news is that surgery is more likely to be successful. Also steroid injections can give you relief if there is inflammation which there is likely to be with an extrusion. You should always go with someone that always gives injections in the lower back usually not your family doctor. Usually a specialist like an orthopedic surgeon or a rheumatologist.
After 6-12 months many people with extrusion have a much smaller disc as the disc gets absorbed by the body. This doesn’t happen with protrusions and disc bulges. Disc extrusions get reabsorbed while the others don’t as their is disc material outside the disc. The nucleus or the jelly in the disc (jelly in a doughnut) is likely looked at as foreign so the weight blood cells come around and try the break down the stuff that’s sticking out, but it takes time.
Also you should read this article to avoid aggravating your disc herniation further.
https://www.bodiempowerment.com/disc-herniation-part-1/
Hope that helps your herniated disc.
Hi Dr Ken,
Your knowledge in this area is very impressive! About 9 years ago whilst in the Military, I was diagnosed with herniated discs in the lower back (No MRI). I undertook a course of PT and after about 18 months and lots of medication, I was back running again.
My back clearly hasn’t been 100% since this but I have managed it with mobilisation excercises. Over the past 6 months I found when I run I get pain and numbness in my left foot and low back pain left sided.
I do all the excercises above and have been recommended by PT to do cobra attached to a board with a belt around the waist to increase pressure when pushing up.
When I do flexation backwards standing up I can get full ROM but something nips at full extension sending pain down the leg. If I do a standard cobra attached to the board it clears it. I’m only getting pain in left heal after prolonged sitting or if I walk a half mile or more. Normally I can clear these issues but for some reason I can’t appear to clear this. Any tips?
Ronnie
Author
Thanks for your question Ronnie. You shouldn’t do the extension while standing as that is making you worse and counteracting any good you are doing from the other exercises. When sitting get up each hour or earlier do the standard cobra attached to the board every 2 hours.
Hope that helps your herniated disc.
Good Day! I have a very large para central disc extrusion at the L5-S1. I have associated severe stenosis of the left lateral recess and moderate to severe central canal stenosis. I am not entering my 6th week of bed rest because I am unable to perform any activities, sit or stand for longer than it takes me to get to the bathroom or to a car to ride lying down to the chiropractor, and I have to bathe lying down with help. I have been seeing a chiropractor and am using a decompressing machine 3-5 times a week. I have back pain, nerve pain in my butt (left side), and my left foot/ankle are excruciatingly painful. My heel on my left foot is also numb. I have a 1 year old and a 3 year old and I cannot care for them at all. I need help!
Author
Thanks for your question Jonnnica. I feel for your situation and the level of pain that you are having. You need to be seen by a neurologist or an orthopedic surgeon. If the decompression is helping great but if it is not after 6-8 tries than you should save your money. I would consider injections also.
Hope that helps your l5-S1 disc extrustion.
Hi Dr. Ken! I am so thankful I found your site. I have spent the last several days reading your articles and replies to questions. My L5 disc herniated about 3 1/2 weeks ago. The pain was so bad it sent me to the emergency room. My GP referred me to a spine doctor. I got an MRI which shows bulging in L4 and L5 and herniation in L5. Prior to getting the MRI, I got an epidural steroid injection, which helped very little. After reviewing the MRI, the doctor recommended an injection directly into the herniated area. It relieved some of the pain, but not much. I found this article and started slowly with the prone prop. My left thigh hurt too bad to do the McKenzie Push-ups. Within just a few days, the pain in my thigh is greatly reduced and I can now do the McKenzie Push-ups. The pain has moved to my hip, so that suggests the L5 herniation diagnosis is correct. I strength train and honestly thought I had strained the quadriceps muscle in my left leg because the pain was so bad. I still have a lot of pain in my knee, my calf is numb and my leg is very weak. I am hopeful that by continuing the herniated disc and sciatica exercises I will continue to improve. I have not yet started the stabilization exercises, but plan to soon. I also slept in the reverse fetal position for the first time last night. It was painful, but less painful than the fetal position.
I have several questions and I apologize if I am repeating a question someone has already asked.
1. I am unsure if I should be treating the inflamed area with heat or cold. I have been sitting in a heated jet tub, but I believe I read in one of your articles that you recommend ice packs.
2. Once I get a little more strength back in my left leg, I’d like to start doing some upper body exercises again. I know exactly which exercises to avoid so that I don’t hurt my back again. I wish I had read your article on lifting technique years ago. I’ve been taught WRONG and that’s what caused this herniation. Would you advise a patient to avoid all strength training exercises until they are pain free?
3. I’ve had neuropathy for about five years; however, I’m not diabetic. I got treatment from a neuropathy specialists and did get some of the feeling back in my feet and toes. I asked the spine specialist if my bulging disks could be the cause of my neuropathy and he said no, they affect only one side of the body. It’s true the herniated disc has affected only my left hip and leg, but since the herniation, the numbness in both feet has increased and I have a little numbness in my fingertips. Could the neuropathy be related to my low back problems?
Thank you in advance for your reply. And, thank you once again for the information you provide on your site. You have given me hope that I can and will fully recover. I am also going to find a local chiropractor whose philosophy is similar to yours since Toronto is a little too far for me to travel.
Hi again, Dr. Ken! So, after four days of doing the exercises for a herniated disk and sleeping differently, I have less pain in my left thigh and hip. However, the pain has not decreased in my inside thigh and knee. I read your article on stenosis today and tried the hand press into the lower back and tucking in my abs while walking. I took many steps virtually pain free! I could walk with little or no pain in my inner thigh and knee. I have not been as limber in my left leg as my right for years, always thinking I just needed to work more on stretching out the adductor muscles and now it seems the “stiffness” is from stenosis and not tight muscles! So, now I don’t know what exercises to do since you say the exercises for herniated disc and stenosis are counterproductive. I was doing super sets of body weight squats and 90 second elevated planks w/stability ball before my disc herniated. I’m terrified to do much of anything now for fear of reinjuring my back.
I do have an appointment scheduled with a chiropractor next week. I hope he’s as knowledgeable as you.
Author
Thanks for your questions Debbie.
1. These days after reading about the recant of RICE model I recommend heat if you find it helpful.
2. You should start off lightly when the pain and other symptoms are only in your lower back only.
3. When the neuropathy is in both hands and feet it is not likely.
Continue doing the pelvic tilt while you are laying, sitting and standing if they are getting you better.
Hope that helps your possible disc herniation.
Thank you sir…….But my numbness and tingling sensation are present only in my foot sir.
Author
Thanks for your question Rajukumar. Then the diagnosis you were given is questionable. It is possible that you have pain in the foot only from a L5-S1 disc herniation but there can be entrapments at the hip, knee, or ankle.
Just because your MRI says that you have a disc herniation doesn’t mean that is the cause. 30% of 30 years old with no pain have disc herniations. I wouldn’t do the exercises until your diagnosis is more certain. Only a thorough exam and history is how you should diagnose your problem. MRI’s are for confirmation of your differential diagnosis.
Hope that helps your understanding of disc herniations.
Thank you sir.but in India we have continuous duty for 36 hrs.With hectic surgeries.will I be able to do at least general surgery sir. My interest is in surgical field sir so only I keep on asking you. Also for how many times per day I should do the exercise.
Author
Thanks for your question Rajkumar. You may be working 36 hours but not doing surgery for 36 hours. I can only tell you that surgeons that have back pain will likely continue to have back pain but doing the exercises will alleviate the discomfort.
You can do the cobra exercises 4 times a day provided they don’t aggravate your problem. You know you are getting worse if the pain gets worse or the if symptoms like numbness, tingling or pain goes further down the leg.
Hope that helps you make your decision on whether to become a surgeon or not with your herniated disc.
Hope that