Disc Herniation //

Ultimate Guide to Exercises for Lumbar Herniated Disc Relief 2

Image

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:

Lumbar Disc Herniation-Dr Ken Nakamura herniated disc Toronto Chiropractor
Lumbar Disc Herniation-Dr Ken Nakamura herniated disc Toronto Chiropractor

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

Prone Face Down Position Downtown Chiropractor
Prone or face down position can be very helpful for an acute lumbar disc herniation.

  • 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

#1 Prone Lying Lumbar Herniated Disc
Sphinx-Pose-Downtown-Chiropractor

  • 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

#1 Prone Lying Lumbar Herniated Disc
Female doing Cobra to help with lumbar disc herniation

 

  • 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

Herniated Disc Put your Disc Back In & Prevent Herniated Discs
Standing Extensions To Put your Disc Back In
  • 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

Best Mid Back Pain Exercises: doing backbend in cow posture, bitilasana, exercise for flexible spine and shoulders, asana paired with cat pose on the exhale, studio
Best Mid back Exercises working out, doing cat pose, marjaryasana, exercise for flexible spine and shoulders, asana paired with cow pose on the inhale, studio
Best Low back Exercises working out, for lower back disc herniation. Back pain relief.
  • 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

Herniated Disc:Best ways to treat a Herniated Disc
Curl up to help strengthen your rectus abdominis i.e. Your Abs
  • 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

How to Improve Posture-Chair Squats: Toronto Chiropractic Clinic
How to Improve Posture-Chair Squats: Toronto Chiropractic Clinic

  • 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

#4 Bird Dog
Bird dog stabilization exercises for lumbar disc herniation

 

  • 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

Leave a Reply

  • Dr Ken, I have been reading your article and your responses. I am highly convinced with your recommended exercises. I thank you for helping so many person around the world.I am 45 yrs suffering with herniated disc since last 1 month. My MRI says- L5 – S1 left paracentral and lateral recess disc extrusion compressing left traversing nerve root, it also says L3-L4 & L4-L5 diffuse disc bulge with posterior annual tear indenting thecal sac without any obvious neural compression.
    My symptoms was severe pain in my left leg starting from buttock to thigh region. I took some medicine under supervision of doctor with very little relief. Subsequently, I started doing your recommended exercise like Cobra & Standing extension. I got good relief as my pain has reduced to a great extent, my only issue is I find difficult to walk after 10 – 12 minutes as pain reoccurs.Please suggest should I need to go for surgery or exercise will help.

    Reply
    • Post
      Author

      Thanks for your question Vinod. Try doing the exercises 8 times a day with 10 to 15 reps at a time. Gradually ramp up to this level in about a 1 week. If the symptoms get worse you back down. Remember this is an opinion and not a recommendation as I have not examined you. Also, keep in mind that you can get worse so you should have these exercises supervised by someone that knows the exercises.

      Hope that helps your herniated disc. If you have any more questions, this downtown Toronto chiropractor will do his best to give you a useful answer.

      Reply

  • Hello Dr, my mom is suffering from diffuse disc bulge more towards left at l4-5 causing moderate impression on thecal sac and adjucent traversing exiting nerve root. This was shown in MRI.As a result she has severe right leg pain.she started medicinea such as retense, pregmin and sigmin b. 9days back but haven’t started exercise. Suddenly last 2 days she haven’t taken medicine and yesterday she took medicine but still she had pain in right leg. What should she do so that leg pain goes away?. Does surgery required? She gets pain more in the night while sleeping. Waiting for your reply. Advance Thanks a lot to u.

    Reply
    • Post
      Author

      • Thanks a lot Doctor for replying. Her pain in right leg is more when she sleeps straight facing the fan. Also, the pain in leg doesn’t depends on how she sleeps. It comes all of sudden mostly in night with very severe irrespective of any direction she sleep.

        Reply
        • Post
          Author

          Thanks for your question Tarun. You need to leave it in the hands of the doctors that are examining her now I cannot give you direction at this point.

          Good luck with your mother’s pain.

          Reply

  • Dr ken, I always had neck pain after running, kept ignoring. Last sep (16) developed some neck pain after running that wouldnt go away. After a long hike i noticed pain had spread to shoulder and started radiating down arms. Had to go to urgent care due to pain intensity.
    I was diagnosed with cervical herniated disc (c4-c5 and c6-c7) sep 2016. with some anti-inflammatory (meloxicam) and PT pain level came down by 80%.(in 2 months) Some numbeness in the forefinger, weakness (recoered 70%) in triceps and pain in forward flexion. All was good until last month i went out for a 30 minute run (no pain during running). Later developed soreness in shoulder blades and neck pain. Few weeks of chiro i was getting better, until my shoulder blades was massaged. I developed pain next day almost back to square 1. It has now taken one month to recover and still have spasms. I am going for epidural. How do i avoid recurrence? (my physiatrist recommended surgery while the neurosurgeon wants me to wait and go for epidural). Questions 1) why would a massage in the shoulder blade/upper back trigger such a relapse? 2) i understand running is out, but i love hiking (no backpack), is hiking ok? (steep hills 2400ft). Both episodes unfortunately preceded with a hike. Thank you. -logan

    Reply
    • Post
      Author

      Thanks for your question Logan. Sometimes a massage will aggravate a disc when you don’t treat the area of the cause. Also, it may have been the position that you were in when you got massaged. You might have had your head to one side etc…

      Hiking involves a lot of forward neck posture; the heavier the backpack and the faster you go the worse your posture becomes. The more forward the posture and the heavier the pack the more your disc pushes out backwards. So, once you get better the key is to keep a good posture while hiking. You should practice the chin tucks I have here before but while laying down on your back before doing the epidural. https://www.bodiempowerment.com/cervical-disc-herniation-best-exercises-help-sore-neck/
      Keep in mind like any exercise you may get worse so you should have someone that knows the exercise to guide you. A local chiropractor or physiotherapist may know. They don’t all know. Your medical doctor will not know unless they are one of the few that know about rehabilitation. Please remember this is my opinion and not a recommendation.

      Hope that helps your herniated disc. If you have any more questions for this Toronto downtown chiropractor I will do my best to give you a helpful answer.

      Reply

      • Dr ken, Thank you so much for your response. I will be more conscious of my posture during hiking. I did not see centralization with mc kensey exercises so i did not pursue (esp. did not want to do on my own). I was very concerned that despite doing all physio dilligently, i had relapsed. In your experience, do neck disk herniations resolve completely or do they keep flaring up? Is it possible to run at all with this condition? (i love running would be understating). Thanks again. -logan

        Reply
        • Post
          Author

          Thanks for your question Logan. Neck pain, like lower back pain, comes and goes. That is normal. It doesn’t mean that the treatment was not a success. Usually, it means you aggravated the problem. For example, most people sit with bad posture while at work. They have their chin sticking out or their neck bent forward. Eventually, their neck pain returns or their arm pain returns. The reason is actually that they were making their own neck worse, by aggravating for many hours a day.

          You can run when you when you are not in acute pain. You can still run with pain as long as you don’t have upper arm pain and you run with your neck straight. This is my opinion and not a recommendation.

          Hope that helps your herniated disc.

          Reply

  • Hi Dr. Nakamura,

    I want to first thank you so much for all this information. I had APT for 2 long years and after following your exercises for APT for 6 months (your exercises 2 times a day) I am completely pain-free and my back is not hyper-extended anymore.

    Ironically, stupid little me tried to lift too much weight with bent over rows yesterday and I’m pretty sure I now have herniated disc (my lower back area hurts when I lean forward without tightening my core). I plan to see a doctor today but my question to you is:

    – Other than your exercises mentioned here, should I stay away from the gym? I.e. no more weight for any body part and not even running until the symptoms are completely gone?

    I have been going to the gym for last 4 years so it will be quite a big deal for me.

    Thank you!!

    Reply
    • Post
      Author

      Thanks for your question Jake. Well, I would not do squats, bent over rows, deadlifts and keep everything else light. You can do leg press but keep a rolled up towel behind your back. Still, you should keep the weight light for you. This is an opinion and not a recommendation.

      Hope that helps your herniated disc.

      Reply

      • Hi Dr. Nakamura,

        Thanks for getting back to me! So the doctor told me it’s a muscle sprain, definitely not a herniated disc (guess I was too worried…). He said I should avoid the Gym for at least 10 days. Do you still recommend me do all the exercises listed on this page?

        Reply
        • Post
          Author

          Thanks for your question Jake. While muscles sprains do happen in the lower back any pain of significance is often due to a disc especially with how you put out your back out with bent over rows. You will quickly know if it the problem is due to a muscle or disc. A muscle usually hurts a little when you stretch it and hurts more when you have a resisted force against it. However, a disc will hurt while you are still sitting in a chair, while a muscle by itself will not. A disc that pinches the nerve that goes to a muscle, for example, can hurt in the buttock or hip area while you simply sit.

          That’s my opinion and not a recommendation. So the answer to your question as to if you should do the exercises will depend on if you have a disc herniation or a muscle strain. Your question will be answered as to if you should do your exercises the next time you sit in a chair for a few hours. If you have pain you likely have a disc as you are not using the muscle very much. A disc will get worse as you sit longer. However, remember I didn’t examine you.

          Hope that helps your possible disc herniation.

          Reply

  • Hi , need to loose weight but i do not know what types of workout to do.
    have pain in lower back till left butt
    i have a mild posterior bulge at L5/S1 with hyperintense annular tear at right para-central margin L5/s1 with loss normal t2 singnal

    Reply
    • Post
      Author

      Thanks for your question Gom. You can walk every day in addition to doing the exercises. Walking for most people with disc herniations isn’t too bad. Mind you I haven’t examined you so you will have to try and see. Just walk your maximum amount before the pain starts. Just start gradually. This is an opinion and not a recommendation.

      Hope that helps your L5/S1 disc annular tear. If you have any more questions for this Toronto downtown chiropractor I will do my best to give you a good answer.

      Reply

      • I had herniated disc in my l4 and l5 over a year I do every morning exercise but still pain before my leg it very pain and right now my leg it not pain very much it is getting better

        Reply
        • Post
          Author

          Thanks for your comment Sang. I am very happy that you are doing better. You could probably do better if you see a good chiropractor in your area. Just be careful who you go see though. This is an opinion and not a recommendation.

          Hope that helps your herniated disc.

          Reply

  • Dear Dr Nakamura,

    Thanks for these exersizes! I am already doing some, but definately will try to do them all!

    I am 27 years old and dealing with a herniated disc L5-S1 (pain for approx. 1 year, I was pregnant in that time too). Before the herniated disc I was always very active, especially with weights – maybe that’s were the hernia came from… I only experience pain in my leg during walking and standing. I am visiting a chiropractor, he has helped me a lot already.

    I was wondering if I can do the ‘Goodmorning exersize’? Or should I avoid that one for now??

    Looking forward to your response!

    Reply
    • Post
      Author

      Thanks for your question Sonja. You should leave the good morning exercises for the time being as that is way too much pressure while you are healing. You need to gradually work your way to that. Usually in a case like your knee to chest exercises while lying down is helpful to start. You may be past that already since you are getting better. Now it’s really up to your chiropractor to get you through to the next stage. For a person like you the next step is bending over and grabbing your feet or ankles while you are sitting and doing that for 10 reps. http://gayyoga.gn.apc.org/Article%20part%203_files/image004.jpg

      The above is an opinion and not a recommendation. Remember I haven’t examined you so you could get worse. The opinion of the chiropractor that is treating should supersede mine. If you have any more questions for this Toronto downtown chiropractor I will do my best to give you a usefull answer.

      Reply

  • Hello Dr. Thank you for this post. I was wondering if you had any good exercises for a thoracic anterior protruding disc between t7/t8 that can help put the disc back in and aide in the healing process.
    My symptoms are typically pain in my right shoulder blade from sitting and sharp pain in the center mid back from bending forward. When I had the initial swelling and pain I experienced numbness when I would sit in the midback but I don’t feel that anymore does that mean it is healing?

    Reply

  • Hi Dr Ken,

    Just a short note to say thanks for the exercises.
    They helped me a lot over a tough few months with the recovery and pain control but most importantly they were very positive for me mentally. The fact that I could see as the weeks progressed that I could do the more complicated exercises and for longer repetitions really allowed me to put the healing process into perspective. (I’m pretty much recovered these last five months but I still do bird dogs every day)
    It really is great that you took the time to instruct and aide people with this guide and once again thank you for that. This page made a very positive difference in my life during a pretty difficult time.

    Sincerly,
    Vince

    Reply

  • Hello DR. Ken,

    Thanks for you Blogs and Helping out many people round the globe.

    i do all the above exercise as part of my Yoga.they are giving me relief but not fix.
    i have been suffering from lower Back Pain since past 3 years. after long sitting i find pain at right side of my lower back and it goes upto buttocks and thigh as soon as i get up or walk it get relived. same happen while i stand for long time and it got relieved as soon as i take rest.

    My Mri report is as follows:

    Loss of Normal Lumbar Lordossis noted, alignment is well mentained.
    Disc Dessication Noted at L5-S1 intervertebral Disc
    Small left Lateral Disc Herniation is sen L4-5 Mildly indenting Left L5 traversing nerve root
    Cental Extrusion of Disc is seen at L5-S1 Compressing the thecal sac and indenting both S1 traversing nerver root

    Do i need to go through surgery?

    Regards
    Ravi Joshi

    Reply
    • Post
      Author

      Thanks for your question Ravi. While Yoga is great and it’s great that you do all the exercises. However, the exercises I posted are different especially the Cobra. It is actually called extension in lying and is not the Cobra. If you do the exercises like they do in Yoga you will not get the benefit as if you did the exercises the way I explain. Most people adapt the exercises.

      Furthermore, Yoga has a lot of extensions as well as flexion. For the vast majority of people with back pain half the exercises are making them worse while the other half makes them better. In your case the better part seems to win out. I would just do the exercises and don’t do the Yoga classes. There is a reason why I treat so many Yogi’s. In fact Yoga has caused their back pain in many cases.

      You will not likely need surgery. This is an opinion and not a recommendation. Hope that help your herniated disc. If you have any more questions for this downtown Toronto chiropractor I will do my best to give you a

      Reply

      • Thanks for reply sir. I do these excersise to full extension and do not feel any pain while doing them. My body is quite athletic and flexible n doctors took quite long time(only after mri) to detect the problem as they used to find it more of deficiency and muscles strain because of long sitting.however the pain is causing trouble.would you suggest some supplement for this as well. Alike other doctors who suggests vitamins n pain killer generally and does these excersise are sufficient to cure my situation as in my MRI report.can I continue my gym as I left it 6 month back because of this pain

        Reply
        • Post
          Author

          Thanks for your question Ravi. You should breath out and let your lower back sag as much as possible while doing them. Having more muscles or being more athletic has no influence. As for going back to the gym, look at future one week at a time.

          Hope that helps your herniated disc. Remember this is an opinion and not a recommendation.

          Reply

  • Sir i am suffering back pain from last 4 months later I discovered in MRI this below plss help me out
    I Clinical profile – LBA
    MRI LS SPINE Protocol of Sequences: TSE TI. TSE T2 Saggital &. TSE TI. TSE T2 axial. HASTE T2 sagittal and corona’ MR itlyelogTamspr the LS Spine.
    • Lumbar lordosis is maintained. • Incomplete fusion or posterior elements likely spina bifida is noted at L5.Visualized lumbar vertebrae appear normal in size, morphology and signal characteristics. • Disc desiccation changes with reduced height at L5-S I. Other lumbar IV discs are normal in height and sig.] intensity. The respective sagittal canal diameter with disc morphology at various levels are as:
    L I -2: 19.3 trim; normal. L2-3: 20.2 min; normal. 1.3-4: 18.6 min; normal. L4-5: 15.1 mm; normal. 1,5-S1: 14.0 rim-, diffuse disc bulge with left para-central protrusion indenting the anterior thecal sac with mild left traversing nerve root indentation • Cord ends at upper border of 1.1 ..’cittltiple areas following CSF signal intensity are noted at sacral vertebral levels extending into bilateral neural foramina- Tarlov’s cysts • Facet joint arthropathy at 1.3-4 and L5-S1 level. There is no evidence of ligament= flavum hypertrophy. • The paravertebral sal tissues appear normal. • A small focal area of altered signal intensity in STIR sequence is noted in left sacral ala along the letl sacro-iliac joint -1 Significance. Na SI joint irregularity is seen. • Screening whole spine reveals no definitive abnorinality. • Incidentally seen is hepatomegaly with a longitudinal extent of I 6.8cm

    Impression: MRI of LS spine reveals fsio spina bifida at 1-5, disc degenerative changes with diffuse disc bulge and left pare-central protrusion at 1,541 level catererr mid left traversing nerve root indentation.

    Reply
    • Post
      Author

      Thanks for your question but you need to write about your symptoms which are far more important than your MRI. If you had no symptoms with your MRI I would tell you to leave it alone. You obviously have symptoms so write just as much as you did about your MRI than I will give you my opinion.

      Hope that helps your possible herniated disc. If you have any more questions for this downtown Toronto chiropractor I will do my best to give you the most helpful comments I can.

      Reply

      • Thank you doctor for consideration
        I am suffering from back pain for last 4-5 months
        I am unable to bend forward if somehow try i try to do a sharp pinching pain is developed in left side of my back in muscle along with pain in spine
        2) while lying on bed tension is developed in back with sweet pain
        3) and I am unable to lift my left leg above than 30 degree if I tried to that a sharp pain is raised
        4) and now a days nerve pain in thighs along with hip muscle

        Reply

  • Hi Dr. Ken

    5 months ago, I heart my back while doing exercise. I have contacted with my doctor and upon his suggestion also gone through MRI procedure. He concluded that I have herniated disk. Please suggest me proper exercise and proper angles to lay down and sit. And also what sort of mattress I should use. I am attaching the links of images of MRI scans.
    https://s4.postimg.org/6cww60ru5/IMG_20170221_162530.jpg
    https://s4.postimg.org/5osn0tii5/IMG_20170221_163055.jpg

    Thank you very much

    Reply
    • Post
      Author

      Thanks for your question Zohaib. Notwithstanding the pressure on your thecal sac which is pressure on the remnants of your spinal cord your diagnosis may well not be a disc herniation. However, I cannot see the transverse images well enough to tell you anything as they are of poor quality as it’s not the actual MRI but a picture of the MRI film. Nevertheless, if the diagnosis holds true you should benefit from the exercises in this article. This is an opinion and not a recommendation.

      You should only do these exercises with someone that knows these exercises like a chiropractor in your area.

      Hope that helps your possible herniated disc.

      Reply

  • Hi Dr Ken
    2.5 years ago i hurt my back while doing sports and i was diagnosed with herniated disc in L5-S1. Now my new MR showed that i have broad based protrusion on the right side of L5-S1. I’m 26 and have been taking physical theraphy for 2 weeks. It goes well and consuming trotter soup 5 days a week. I’ll do the exercises properly and pay attention to daily activities. But i’m wondering is it possible to fully recover, turning back to the condition before the injury? I’m really confused cause i talked to 4 doctors and 2 of them said it can and the other 2 said it can not… I really want to hear what your answer is.. Thanks in advance.

    Reply
    • Post
      Author

      Thanks for your question Dennis. Not sure how Trotter Soup will help but if it does let me know. Basically sheep’s feet soup. I am thinking that there may be other ingredients in the soup they may be helpful for pain or inflammation like ginger, garlic etc…

      Regarding full recovery. It’s all in the definition. You didn’t define it for them that’s why they are split in their decision. If you mean can you get out of pain? Most people that have similar situations like yours get out of pain completely. The problem is you won’t be out of pain forever. It will more than likely come back given enough time. It may be a few months later, a few years or even 10 years. Most people’s back pain is recurrent, meaning it comes back. Usually, because you have either sat in a bad way, lifted in a bad way or most likely a combination of the two. Even standing too long or walking too long can contribute when you are bad.

      That’s my opinion.

      Hope that helps your herniated disc.

      Reply

      • Hi Dr Ken
        Thanks for the answer. What i mean from full recovery is putting back the nucleus part of the disc back and fixing it with the recovery of the fibers of annulus part. Is that possible? Of course i expect to have back pains in the future even before the injury i was having back pain but very seldomly; i could play tennis, run.. I am hoping to do those activities again in the future..
        I have another question also. Some people put leeches on their back, very old tradition as you know and i would like to know your opinion. Can it help fixing the annulus part?
        Thanks in advance

        Reply
        • Post
          Author

          Thanks for your question Dennis. You won’t like my answer. Like I said, most people recover and eventually do most if not all the things they did before with no pain, but the hole in the disc remains and the disc continues to deteriorate. The annulus is not mendable.You will likely have back pain, again and again for decades which worsens in intensity over time till about retirement age at which point the pain decreases over the decades.

          I can’t say that will happen to you but that’s the typical scenario given similar situations. You asked. Who knows though you may get better and better over the decades. The key is to keep active and don’t dwell. Play tennis and the other things you love to do.

          This is my opinion and not a recommendation.

          Leeches? I have never heard about leeches on the back. They seem to be helpful to re-establish finger circulation after finger re-attachment surgery which prevents your finger from getting gangrene. I can’t comment on something I currently don’t know enough about. I will comment once I know more.

          Hope that helps your herniated disc.

          Reply

  • First of all I find it too much interesting to go through your articles : u are really a good chiropractor who help not only his patient but world wide : i am from Mauritius : I got disc haernation c 5 : c 6 – can u suggest me which exercises best fit my scenario : thks

    Reply

  • I was just curious as to why downward dog is not recommended for lumbar disc issues. I thought it was supposed to relieve nerve compression, irritation, etc. Also…do you have an opinion on the use of zero-gravity chairs as a way to relieve lumbar disc issues?

    Reply
    • Post
      Author

      Thanks for your question Jerry. Your yoga teacher may have taught you that it helps lumbar disc issues but it’s not true. I have so many people that do Yoga and make their backs worse. A lot of people have to give up Yoga.
      Specifically for the downward dog the flexed position opens up the hole for the nerve to go out thus relieving pressure on the nerve. However, it will put pressure on the front of the disc pushing causing a bulge out the back, much like putting pressure on one side of a jelly doughnut causing the jelly to pop out the other side. In the end you get worse so don’t do it if you have a posterior herniated disc which most people do.

      You don’t need zero-gravity chairs you can simply do the extension exercises here in this article. One of my patients bought one and loves it but it was unnecessary. Doing the exercises also helps rehab your lower back, while the chair doesn’t. Also, the chair costs a lot. Exercise 2 Chair 0. Exercises wins. This is an opinion and not a recommendation.

      Hope that helps your herniated disc.

      Reply

  • dr ken do you have opinion on lateral disc protrusion? what rehab exercise would help a lateral disc protrusion?approx. 3years ag had 2 mris… my lumbar mri=moderate left lateral disc protrusion…also, hip mri=mild iliopsoas bursitis+small iliopsoas tendon tear(imo the iliopsoas issues should have already healed but not sure) …to this date still have problems side bending away from painful side+problems climbing stairs…not sure if this is hip iliopsoas issue or the l3l4 disc protrusion(l3l4 nerve root = hip area too)….thanks in advance for any help info you can provide

    Reply
    • Post
      Author

      Thanks for your question David. It depends on if any of these discs, bursitis and tendon tears are symptomatic. You always have to correlate the history and exam. They take priority over an MRI. The vast majority of the time things like bursitis are incidental findings. Also after 3 years that’s a long time and things could have changed.

      Having said that you could try bending towards the left while standing or putting your right arm against the wall and bending to the left. thttp://www.hep2go.com/exercise_editor.php?exId=10891&userRef=0
      That is really assuming
      1. the disc protrusion is relevant. Often times they are not.
      2. The disc is still pushed out in the same direction.

      Unfortunately, a lot of things could have changed by now. This is an opinion and not a recommendation. Rather than go with my opinion find the best chiropractor in your neighbourhood.

      Hope that helps your lateral disc protrusion.

      Reply

  • Hi Dr. I had a normal EMG and my MRI showed a “small” herniation at L5/S1 but with no nerve compression. For the past 18 months I have a tingling sensation (no pain) in the same spot in my right calf that comes and goes. I started physical therapy a couple weeks ago (doing stretches) and now there is a lot of tingling at the bottom of my right foot which happens almost every hour. I am confused as to why my doctors say there is no nerve compression yet I have symptoms. Would you know why this is? Also do you think physical therapy made me worse or is it normal to have worse symptoms initially and then get better? I am in my 20s and in good shape and get regular exercise. I am sad, confused, and hope this goes away soon. I am too young to be dealing with this, which is starting to drain me.

    Reply

  • Is there a video of the butt lifting technique. It’s a little confusing for me to understand how to do it. I was told that for the plank exercises to work for a herniated disc, need to keep increasing the time. How long do you have to hold the plank positions. I have an L4 herniated disc- severe said the physiatrist who wanted to do an epidural when I was still walking with a walker. Able to walk long distances without the walker now but sitting at work is still painful. (was out of work 9 weeks)

    Reply

  • It’s the tourist PT, he didn’t examine me too, just chatting. In your opinion what’s the maximum time one can spend in Sphinx position before risking hurting themselves? I think when you say hurting it’s the muscle right?

    Reply
    • Post
      Author

      • Hi I have had my l4l5s1 disc herniations since last June .I had taken physiotherapy and have 80% relief.but now in northern part of india december gets min temperature .so my problem once again rise and now it is getting worse at night.i m not able to walk more than 20 meters. I have pain in my left leg and buttock .
        Is this the sign of discetomy.
        Wat should I do?
        I m taking ayurveda treatment for last 20 days but no relief.
        I m just had pain while doing exercise..

        Reply
        • Post
          Author

          Thanks for your question Amit. A discectomy is disc surgery where they take off the piece of the disc that is sticking out. I certainly don’t think you are not able to walk more than 20 meters due to surgery. However, I think you mean disc herniation. Yes it could be your L4L5 disc herniation but it could be spinal stenosis depending on your age, but not as likely. It’s my opinion that but if true, which is a big if, as I haven’t examined you, then you should do the exercises in this article. This is my opinion, and not a recommendation.

          Hope that helps your herniated disc.

          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
X-Rays for Lower Back Pain: When to Get One
Image
Knee Osteoarthritis: The Best Exercises
Image
Considering Lower Back Surgery? Explore Your Options
Image
The Big 5: Easy Exercises For Stabilizing Your Low Back