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.
Thanks so much, Dr. Ken!!
Author
You are welcome Quang.
Dr. Ken: I really appreciate your help and encouragement!! I just discussed my situation with a professional and he recommends (1) doing chin-ups frequently (at least three times a day), (2) using Disk Dr. Waist Support Belt, and (3) using infrared therapy light (one a day around 15 minutes) to speed up the healing process. I do some searches on these and know that some people say good some say not very good. What is your opinion on these recommendations? I would love to hear from you. Thanks so much for your kind help!
Author
Thanks for your questions Quang.
1. Chin ups help by giving you a little bit of traction. Likely though you probably won’t be able to do many chin-ups as you will be deconditioned by now. If you never did them before now is not the time to start. Also if you land hard from doing a chin-up you can put yourself backwards a few steps. I would either float vertically in a pool with a life jacket and do some walking. Yup walking in the pool but in the deep end. This gives a little bit of traction. You can supplement this by going to a kitchen counter with a corner and put your body at the corner facing out. This will give you a bit of traction as well. Remember to land gently.
2. Using any kind of belt is helpful for the short term but weakens muscles and deconditions you. You eventually get problems over the longer term especially on that day that you don’t wear the belt. The day you forget the belt you will likely have a reocurrence of your pain. This is backed up studies, that I have referenced in various articles. https://www.bodiempowerment.com/low-back-support-the-definitive-guide-to-back-supports-and-belts/
3. I haven’t found much research about infra red therapy. I can’t give you a good opinion on this.
Hope that helps your DISC HERNIATION QUANG.
Hi Dr. Ken:
I hope you are doing well. I have been doing better since last time we communicated. After almost two months of doing your exercise, I think the pain and numbness of my left leg is significantly reduced. Also, my mobility is considerably improved. I can move pretty easily now from lying, standing, and walking . However, I still have a little pain on my calf (outside left leg) and at my low back (no pain on my thigh and hips at all) when standing and walking more than 15 minutes a time. The pain is more uncomfortable when sitting. I do not want to aggregate my disc so I am trying to stand and walk 10 minutes around every two hours.
My question is that if there is any way/exercise that I can do to improve the recovery process (to be able to walk and sit more than 15 minutes). Also, could you provide some hints to estimate the duration of the healing process. It is almost impossible for me to get back to work if I cannot stand/walk for a hour. I understand the herniated disc recovery process is slow and painful. I am not rushed and would like to have an appropriate treatment. Please advise when you are available. Thanks so much for your help!
Author
Thanks for your question Quang. First you should do self massage on the part of the leg that is hurting. You should also make sure that you are sitting with the arch in your lower back. Sitting with the arch in your lower back prevents your disc from building up the pressure as quickly. It doesn’t stop it but it helps. A professional always helps you get back to work more quickly as they can do a lot more for you.
Hope that helps your disc herniation.
Dear Dr. Ken,
I am so glad that I came to this page and I must say you are doing a wonderful job. I was having back pain in February 2013 after doing dead lifts in the gym. In the month of September 2013 and X Ray and MRI was done of whose results are below.
X RAY REPORT
1. Loss of normal lumbar spine lordosis.
2. Normal vertebral bodies and pedicles.
3. Narrowed L4-L5 and L5-S1 disc spaces.
4. Normal appearance of both sacro – iliac joints.
5. No abnormal paraspinal soft tissue swellings.
MRI REPORT
– Straightening in the lumbar spine and loss of its normal lordosis suggestive of pain and muscle spasm.
– There is abnormal mixed signal on T1 and T2 sequence in inferior end plate of L4 and posterior aspect of superior end plate of L5 with contrast media enhancement in the inferior end plate of L4, suggestive of sub acute spondylitis, associated with disc bulging at L4-L5 with moderate compression of the dural sac, associated with ligamentum flavum hypertrophy at this level.
– Normal caliber and signal intensity of the conus medullaris with clear surrounding CSF.
– No significant facet joining arthropathy.
– No primary bony spinal canal stenosis.
– No para spinal masses.
– The other scanned discs show no disc herniations.
Dear Doc,
I am a very active sportsperson since 20 years and my age now is 32 years and my weight is 84 kgs and height is 6 feet..Even after being diagnosed I have been playing cricket and doing lite weight gym…The pain has never subsided and sometimes I feel sensation in my left leg.Can you please guide me on the following.
1. Can i do cardio along with lite weight gym along with cricket?
2. What should be my life style so as to avoid damaging my back more?
3. Can I do bungee jumping?
I am a die hard sportsperson and really want to continue playing. I would be very grateful to you if you can please guide me and help me in overcoming this problem.
May God bless you
Nazeer
Saudi Arabia
+966 560640697
Also can I play soccer and do running?
Author
Soccer and running are too much at this time.
Hope that helps your disc bulge.
Author
Thanks for your questions Nazeer. First you should do the exercises in the post and if you have a chiropractor or physiotherapist take care of you. You want to decrease the pain and irritation of the nerve as much as possible. I think you should skip the dead lifts, squats and power cleans as you need perfect technique in order to do them safely. Right now you cannot do them safely until your lower back is rehabilitated. You should be able to do most other weight lifting if it is light.
You can swim and do cricket as well as bungee jumping. While you have leg pain you should avoid cycling, running, eliptical machines, and rowing machines.
The key is to get your lordosis or the curve back in your lower back by doing the cobra exercises.
Hope that helps your disc bulge.
Thanks for this highly informative article Dr Ken.
Im 18 years old and a highly active sportsperson.In March of this year I started feeling severe lower back pain and I was recently diagnosed with a lumbar disc herniation in the L4 and L5 level.After the mri I was also diagnosed with slight symptoms of Scheuermann’s disease and unfortunately both these conditions are genetic in my family.The orthopedic told me that it isnt severe enough to operate (luckily) but he didnt inform me well enough of what to do. He told me to rest for 3 months but considering my highly active nature its quite impossible and ill get depressed if I dont exercise. My main sports are Field Hockey,Cricket and long distance running,and all those sports had an effect on my back.What sports is the best and safest to do with my condition?
Thanks
Author
Thanks for your questions Jaco. First you should get back to doing your everyday things, while doing the exercises here. Than when you get your range of motion back in your lower back, you should get back to doing your sport specific movements again. (not playing the sport) When you can do those without pain than you should go back to short distance running than cricket. Field hockey is the most unpredictable so should be left till the end.
Hope that helps answer your question about disc herniations.
Hello Dr. Ken,
Thank you for all the amazing comments and your being so patient to answer the questions.
I am a 20-year old female, used to study and sit a lot during my whole life and had occasional back pains for 3 years before last December. Last December, I was reaching out to take something from the top shelf and it turned out to be surprisingly heavy. As a result, my back started hurting and the MRI showed L4-L5 4,5mm herniation and L5-S1 6,5mm herniation going to the left. For almost 11 months now, I have attempted to heal it with spine exercises, swimming and stretching, and the pain is not going away. The doctor said that the upper spine muscles are very tight. I feel the pain sometimes in my thighs and most of the pain is in my back, not much pain in the legs. Sitting for even 5 minutes is very painful. I haven’t really felt much improvement and I feel like it’s getting better or worse randomly. Would the exercises you described be safe to do? Is there a chance that the disc would heal itself? Most people on the internet have written that their herniated disc healed in a couple of months, so is there still a chance of it healing itself after 11 months of only minor improvement? I have also read about lightly bouncing on a ball for 5 minutes a day, is it safe and could it help?
Many thanks for reading the comment and thank you in advance for your reply.
Author
Thanks for your questions Anastasia. The problem is more difficult when you have two levels that are herniated. First you want to stop aggravating your spine by reading this article and doing what is says. https://www.bodiempowerment.com/disc-herniation-part-1/
The exercises should be safe but not guaranteed to be safe. If you feel increasing pain or pain going down further into your leg or sharp pain you should stop. If you don’t stop aggravating it the disc will not heal.
After 11 months your disc and your lower back can heal given the chance without aggravation.
Lightly bouncing on a ball? I don’t think it will help but you could try. I think if your disc is very acute if would aggravate it. If you had a flare up I think you would also aggravate it. Otherwise sitting on a bouncing on a exercises ball can have therapeutic effects if you have a good lordosis (curve in your back), otherwise I think it would be of little help. Having said that I have never read of study or heard of anyone doing this and saying it helped. If someone tells me it has helped them I would be open to the idea.
If I were you I would stick with what research says works. Try the exercises here in this article.
Hope that helps your disc herniation.
Dr. Ken,
Great job with this site. How kind and generous for you to spend time with those in need.
I have been experiencing mild to moderate lower back pain with subtle and intermittent tingling in the calf (front). Symptoms came on in June of this year. My orthopedic guy sent me phys therapy for a month back in September. Minimal improvement. Sent me for MRI 3 weeks ago. Minimal bulge at l4/l5. He referred me to pain doc. She gave me meds….I DO NOT LIKE! She said an epidoral was next on the iist if meds dont work. I am pretty active. I stretch every morning. I do most of the exercises you have here. I’m on the eliptical 3 times a week as well as in pool. Just cant seem to shake it. I’m a lifelong athlete who has trained from more tha 40 years…boxing, lifting, running. I very well may be over doing it but I did stopp lifting and boxing in September. Not sure what to do next. Does the buldge resolve or is it something i’ll have to work around for life. Would really appreciate your help.
Author
Thanks for your question Joe. Great that you do most of the exercises here but you could be continually aggravating your own disc. First stop aggravating your disc be reading this article. https://www.bodiempowerment.com/disc-herniation-part-1/
Second you are likely doing exercises in the morning that are counter productive to the exercises here in this article. I recommend stopping all other exercises except for the ones here.
Hope that helps your disc bulge.
thank you dr…
but im age is 26year and mri report show L1and L2 thecal disc hernation.. in mri report nerver is compress.. if u give ur email adress i will mail u my mri report..actually my job woking hour is 8 hours in that working hour i cant seat also..at that time no pain while bennd toward for taking some thing from downside i was getting pain…reply dr…..plz plz..
Author
Thanks for your comment Moshin. Please try the exercises first. The exercises are made for disc herniations. You would only stop if you get sharp pain, or pain that keeps increasing while doing the exercises or pain that lasts after doing the exercises that wasn’t there before.
Hope that helps.
hello sir
i have a L1and L2 disc hernation…what shoud i do plz suggest me dr… my left leg thigh pain when i bend forward..while sitting for toilet i get pain…should i follow ur execise what u have shown …plz email me dr…..im waiting
Author
Thanks for your question Moshin. You need to do the exercises, if the diagnosis is correct. An MRI showing a disc herniation doesn’t mean that is the cause of the problem. I hope that your doctor diagnosed you based on the history and examination, and not the MRI. Remember 30% of 30 year olds with no pain in the lower back or leg have visible disc herniations.
Try the exercises first, assuming the diagnosis is correct.
Hope that helps your disc herniation.
I have come across your site and am very impressed. I am a 50 year old female with a bulging disc L45 on my left side. I am a fitness instructor who teaches 3-4 classes a day. I mix it up by doing weights, cardio, Pilates, yoga and core. I had no back issues until I fell off my bike a year ago. It has gotten better and worse at various times. Around 6 months after the initial fall, the pain worsened and stayed for good. I have had chiropractic adjustments, physical therapy sessions, massage and a cortisone shot. Everything helped for a short term. Recently the pain got worse and has gone down my hip. I have stopped running and lifting heavy weights. I have also stopped squatting and lunging with any weight on my back. I also teach spin classes, although my back does not seem to be bothered on the bike. I have learned that back bending is good and find time to do it everyday. I feel good initially after the back flexion, then it seems to tighten up. I am very confused, sad and looking for help. Do you have any advice? I can’t stop working as I can’t afford to go without pay for several weeks/months. Also, what should I absolutely avoid? Lastly, I am thinking of getting a second epidural injection. My back felt great afterwards for a few days but the pain returned. Many people have told me that the second and even third shots make the most difference, what do you think? Any advice you could offer would be greatly appreciated.
Author
Thanks for your question Maria. First if the back tightens up after flexion I would avoid it. Then I would try extension like the exercises I have in this article. I would avoid all flexion. You can still teach and tell them to get into flexion but don’t do it yourself. This includes the downward dog. sun salutations, child pose etc and some pilates exercises.
Never do toe touches especially in the morning.
Hope that helps your bulging disc at L45.
First of all, thanks Dr Nakamura your site has been the most helpful and informative information I have found on the internet.
I have been doing some of your “Part 2: The Best Exercises for your herniated disk” and want to know if there is anything else I can do and if in your experience do people if my predicament most likely need surgery?
Some particulars:
My MRI impression: At L5-S1, 4mm AP broad-based central, left paracentral and posterolateral disk with a superimposed 8 mm AP left paracentral disk extrusion with 14 mm caudal migration compressing the traversing left S1 nerve roots which are mildly edematous.
My symptons began nine weeks ago. I have had virtually no back pain. I have had extreme leg pain, all sorts of types of pain from my left butt down to the bottom of my foot with numbness to the bottem left side of my foot. At its worst I could only crawl around my house. I still have very limited, walking, standing and sitting. I am far better but still way far from normal.
I had an epidural corticol steroid injection under fluoroscopy to the site five weeks ago. My symptoms improved for three weeks and then got worse and have remained about the same for the past two weeks.
I am a normal weight healthy 51 year old male.
It is difficult for me to work, for me to walk more than one block, I have constant but manageable pain most of the time except I have complete relief when I am lying down.
I am at a loss….do I just keep waiting and doing your exercises or do I go for the surgery….it is just after nine weeks I am tired of not having my life.
thanks
Author
Thanks for your question Jeff. Yes you are right with a 8mm AP extrusion that is protruding down even more, surgery is the most likely scenario for you. The good news is that when a disc comes right out past the annulus than the disc will eventually dissolve. That usually takes 6 months or more. In your case I don’t know if that will happen as the herniation is so large when you look at it from a 3-D perspective.
Exercises are only likely to give you short term relief or aggravate you. The good news is you probably can’t hurt yourself much more than you are right now. https://www.bodiempowerment.com/sciatica-4-best-exercises/
I would try these exercsises to see if they help except for the flossing.
Hope that helps your disc extrusion even a little bit.
Dr Nakamura – I have a microdiscectomy scheduled in less than 2 weeks, and after reading your forum and others have some anxiety about whether it is wiser than doing nothing. Sharp pain in right butt started on 7/26, but some minor weakness with no pain was present in the month before. I had a stroke in 2010 affecting right side, but recovered 90%+ (I could jog 2 miles, skip 50 yards, bike 20 mi, etc.). On 8/8 pain severity led to an ER visit and hospital admission over a weekend. Pelvic MRI at that time indicated severe distal iliopsoal tendonopathy, strained iliacus, and significant quadratus edema. I was discharged walking with a walker. Seemed to be improving, but several days later, “pins and needles” on interior of thigh started. Next day, excruciating hip muscle spasms and another trip to ER and hospital admission for 4 days. Discharged to transitional care for 3.5 weeks with PT where parathesia gradually intensified (felt like someone constantly ripping adhesive tape on top of thigh from hip to knee, total kneecap numbness, prickles and numbness in calf), but with muscle tone and ability to walk steadily improving. Discharged to home on 9/12, returned to work 2 weeks later with almost no pain. Referred to spine orthopedist by my G.P. with lumbar MRI beforehand based on kneecap numbness, etc. This revealed 10mm L3 extrusion with “severe pressure on nerve root.” No other significant lumbar pathology. Orthopedist, though with a reputation for conservative treatment first, recommended the outpatient surgery based on 10/21 clinical evaluation, MRI images, and residual symptoms after 10 – 12 weeks. Since then, kneecap numbness and virtually all parasthesia symptoms have almost completely disappeared. Quad weakness still somewhat present but stable. Reading you forum and others makes me wonder if the risks in surgery are worth it for me. My main worries are: 1) I’ve waited too long from the nerve’s perspective, 2) the risk of nerve adhesion to bone/muscle via scar tissue is very real, 3) surgeon may miss material that should be removed, and 4) though short-term success vs. no surgery is the norm, long term outcomes are roughly comparable. I have had zero back pain throughout and am 60+. What is most disconcerting is that 8 different MDs before the GP and orthopedist completely missed what was going on.
Author
Thanks for your comments Forrest. Like most people with complicated health problems you have discovered that you get many different diagnosis for the same problem. Medicine is still a lot of art and some science, although things are improving.
Keep in mind a lot of doctors will tell you different diagnosis that mean the same thing. eg. Osteoarthritis in the disc and degenerative disc disease, spondylosis all mean relatively the same thing. This often leads to disc bulges, herniations, extrusions, sequestrations which is really different stages of the same thing. Hopefully your doctors are actually saying the same thing.
I am assuming that your “worries” are questions.
1) I’ve waited too long from the nerve’s perspective
Answer: Studies have found that there isn’t much difference in results if you wait one year for surgery unless you are getting worse neurologically.
2) The risk of nerve adhesion to bone/muscle via scar tissue is very real.
Answer You will definitely get more scar tissue from surgery as you have to make cuts through the muscle, take out part of the vertebrae and clip off a piece of the disc. A tremendous amount of scar tissue results. If you have a disc herniation that has extruded (came out from the annulus) than you will have scar tissue. There are many ways to take care of this problem.
3) Surgeon may miss material What should be removed.
Answer: It’s more which surgeon that you go to that matters and the procedure involved that matters. You should ask for a referral and ask to speak to other patients or if that’s not possible look up their ratings on ratemds.com
4) Though short-term success vs. no surgery is the norm, long term outcomes are roughly comparable. I have had zero back pain throughout and am 60+.
Answer: So you are saying that you have no pain now and long term getting surgery and not getting surgery results are roughly the same so you don’t want surgery. Sounds like you have decided not to get surgery.
Thank you for such a prompt reply. Actually, I am still debating surgery. Though not in any pain, I have to admit my right quads in partcular are noticeably weaker than can be explained by residual stroke effects and have been that way for 4 months. Previously, I could at least skip; now I can’t, though walking long distances is not a problem. One major motivation for surgery is my assumption that long term weakness could cause hip/leg muscle imbalances that will change my gait and strain hip and knee joints and ligments leading to problems down the road. The weakness is not getting worse, but neither is it getting better. Question: what accounts for the short-term (2 – 3 yr) benefit of successful surgery but long term (10 yr) parity vs. no surgery? Factors other than the surgery itself?
Author
Thanks for your question Forest. Two major things account for the lack of difference between getting surgery and no surgery.
1. Surgery is often successful but not permanent. People get surgery and feel better. With microdiscetomy surgery for example only the portion of the disc that is sticking out is cut off. This means the weakness of the disc remains. So sometime later you will have the same problem again. With fusion surgery there is no disc where the injured disc was as the disc is replaced by bone thus “fusion”. The problem is 4 discs now have to do the work of 5. (5 lumbar discs). 10 years or quite often in a lot less time there will be severe degeneration in the discs above. Sometimes they lead to disc herniations above.
2. For those not getting surgery things get better as extruded discs and sequestered disc get absorbed by the body. Most people do get better starting 6 months later from the disc being reabsorbed by the body.
Hope that helps your understanding of disc herniations.
Hello sir, good evening. Hope doing good. Sir actually my father is a spondylysis patient. And I am 24 yrs old lady, I too have a low back pain. Please tell me few exercises that would help me get out of it quickly. Thanks.
Author
Thanks for your question Angel. Here are some exercises for your father https://www.bodiempowerment.com/part-2-degenerative-disc-disease-exercises-help-lower-back-pain-spondylosis/
You should try these exercises as well as it’s impossible to know what your problem is from your comments. These are stability exercises that will help most people with lower back pain.\
Hope that helps your lower back pain.
Hi, Dr Ken Nakamura.
How are You? I am from Brazil and I’ve been looking for answers about my lower back pain. I figured out that i have herniated disc three months ago. However, I like so much to play soccer and go to the gym workout. I already know that play soccer i can not do it anymore at the time.
Is there any probability to return play soccer futurely?
And Can I continue workout?
Thank you very much Dr Ken.
Best Regards Marcos Lima.
Author
Thanks for your question Marcos from Brazil. It’s so nice to have someone from Brazil on the site. You will know when you can get back to soccer when you can bend forwards and backwards, sideways without pain. Running should not bother you. Then you should go back to soccer at 1/2 speed. You should play and tackle with giving it 1/2 your effort. If you can do that you are ready for playing soccer.
As for weights look at this link. https://www.bodiempowerment.com/weight-lifting-techniques-smarter-than-chiropractors-how-to-use-back-safety-lifting-techniques/
Please share on facebook.
Hope that helps your disc herniation.
Hello Dr. Ken,
I’ve been having severe pain in my lower back for about 1 year now. Did MRI few days ago.
Result: “Acute Posterior Disc Prolapse (L4-L5) with mild spinal canal stenosis and exit nerve root compression on the left.”
Pls advice.
Author
Thanks for your question Isaac. The exercises in this article are designed for posterior disc prolapse or herniation. While you have only one level affected, the fact that you have had pain for a year makes me think that your prognosis (whether you will get better or not) is a little guarded (iffy). I would think that you would have tried exercises and probably sought professional help by now. There is a good chance that your disc herniation may be an unusual presentation.
However I would try the exercises for a about a month first to see if they will help you.
Hope that helps your disc prolapse.
Dear Dr Ken,
Your article is extremely helpful. I wanted to ask you something about my case. I am 22, and I have a disc herniation and I am an amateur sprinter. I discovered my herniation this summer. After doing an mri many Drs told that I couldn’t go back to my sprinting habits, so I wanted to know is it actually done for me in the sports career?
Thank you.
Author
Thanks for your question Ali. First your disc herniation may not be causing your lower back pain. https://www.bodiempowerment.com/mri-ct-scan-x-rays/ The link explains how doctors are diagnosing the MRI and not the person. For example if you do an MRI of 100 people 30% of 30 year old have a disc herniation but with absolutely no pain. Could you be one of them with pain of another origin, like a simple muscle strain.
Most people can get back to sport even with a herniated disc. It also depends how bad the disc is, if the diagnosis is correct. You may be able to get back to sprinting as it is only the start position that is the problem in the shorter distances. With a protruded disc it is likely you can get back to sport sooner, where as an extruded disc you will likely take 6 months or more.
Hope that helps your disc herniation (possible).
Hi Dr. Ken. My wife has had lower back pain since 5-6 months. A recent MRI scan report shows something that seems to be a herniated disc. Quoting from the report:
1. “Lumbosacral transitional vertebra – sacralization of L5 vertebra.’
2. “Small posterocentral disc bulge at L4-5 level indenting the thecal sac. Spinal canal, neural foramina and nerve roots are normal.’
Now, my questions are:
Q1. Does this appear to be a case of herniated disc? How severe is it?
Q2. Is this fully curable? To what extent is this curable? How long does it take for it to get cured?
Q3. What is the therapy for cure? Medications? Exercises?
Q4. The pain is severe in the morning, after getting up from bed. Is this expected? What is the reason, and what could be the solution?
Please advise.
Thank you!
Author
Thanks for your question Anoorag. There is a disc bulge which is the first stage of a herniated disc but it hasn’t actually come right out of the disc. Considering that there are four stages. Disc bulge, disc protrusion, disc extrusion and disc sequestration. However, you should have no doubt that it can cause extreme pain as the level of herniation of is not an indicator of how much pain a person is suffering. People with sequestration have been found to have no pain and people with disc bulges can have extreme pain.
Curable? Well if you mean can you get out of pain. The answer is yes. Will your wife likely have pain again very likely. Research has shown contrary to popular myth that back pain is persistent and recurring. It will likely take 1-3 months. Your wife will likely take longer and have more reocurrences that are more persistent as her vertebrae are not formed correctly since birth. Nobody is perfect. The pressure on the disc is usually divided into five vertebrae, she only has four lower back or lumbar vertebrae.
Try the exercises here. I don’t favour medication unless it is affecting sleep.
It’s normal for there to be more pain in the morning. The pressure in the disc increases as you sleep as more fluid is absorbed. The disc is bigger so when you sit up or stand it bulges out more. The key is to lie face down first thing in the morning than do the sphinx and then the cobra exercises.
Hope that helps your wife’s disc hernation and transitional vertebra
Thank you Dr. Ken. I had just one clarification: What enabled you to conclude that she has only four lumbar vertebrae? We weren’t aware about the incorrect formation of her vertebrae by birth. Can you shed some light? Thank you.
Author
Here is a quote from your question “Lumbosacral transitional vertebra – sacralization of L5 vertebra” This tell me that she has a fused vertebrae of L5 with the sacrum which is called sacralization. I really think your doctor or radiologist or who ever is responsible for your care should have explained this. I am direct and to the point.
This is what you call a normal variant. It is normal to find this but there are consequences. Earlier degeneration with disc herniations earlier on is a normal consequence of this. Having said that everybody gets degeneration of osteoarthritis if they get old enough. Most people have visible signs of osteoarthritis by the time they are 40 years of age.
Hope that helps your understanding of your wife’s disc herniation.
Thanks for your frank assessment, Dr Ken. From what I gather, below is my understanding:
1. Fusion of the L5 vertebrae with the Sacrum (sacralization) is a normal/common occurrence.
2. This leads to early disc herniation, which seems to be the case with my wife, who is 34.5 years old.
3. The exercise regimen you have advised is the preferred therapy, rather than medication. (in fact, her Doctor has also advised the same).
Please confirm if my understanding above is correct.
Can’t thank you enough!
Anoorag
Author
Thanks for your question Anoorag. It’s not a common occurence but I might see that once in 1000 X-rays view. It doesn’t mean that 1/1000 people have it as most people don’t need an x-ray. Your understanding otherwise is very good.
Hope that helps your wife’s degeneration / herniated disc.
Dear Dr Ken, please advise whether it is safe to engage in sex with spouse while suffering from a herniated disc that is causing sciatica pain on the legs. There is no back pain though. Thanks sir.
Author
Thanks for your question Simon. You need to be examined further as you have a very unusual presentation. Having pain in both legs and no low back pain may mean you have something else going on. I would get a second opinion. Remember MRI with a disc herniation on it doesn’t mean that is what is causing your pain.
Hope that helps.
Dear Dr, just to clarify, the pain us only on one side. The pain is sharp on the butt, but I also feel it on the lower leg below the knee and above the ankle. There is no other pain, not even back pain. I have already started doing the exercises you have suggested on this site. Thank you.
Author
Thanks for the comment Steve.
Dear Dr Ken,
I am writing to request for your advise regarding safety of swimming while one has L4/L5 herniated disc. specifically, please comment on safety of breast stroke, free style or front crawling, and back stroke. I would like to use these exercises to help me lose weight as I am currently 105KG while doctor says I should target a weight below 90KG. Thank you
Author
Thanks for your question Steve. Great question. It depends on the type of disc herniation you have. Most people have a posterior lateral disc herniation while some people have a lateral disc herniation and rarely do I see anterior disc herniation.
If you have posterior lateral or posterior disc herniation it is safe to do breast stoke, if it is not acute. If the disc herniation is acute all strokes would bother it and make you worse.
Back stroke is also safe for posterior lateral and posterior disc herniations. Free style while should be left to the end due to the twisting involved in the spine, but it is safe for the posterior lateral disc herniations.
Hope that helps.
Dr Ken,
I really appreciate your advise. I have understood you to mean that it is safe to swim breast stroke and backstroke if the herniation is not anterior nor severe. Free style is more risky but can be done sparingly.
would I be right to say that golf is a NO NO due to the twisting of the back during the swings?
You are a blessing to us with these conditions, thank you and God bless your work.
Author
Thanks for your question Steve. Free style is usually safe but you do so at your own risk.
Hope that helps your disc herniation.
Dear Doctors,
I am Salih, male, 34, height.5-7, weight 76 kg
I am suffering lower back pain since last 2 years, I work as sales executive and need to drive car regularly.
2 months before my pain goes to worst, mainly the pains are in both side of the hip.I took MRI SCAN , I will explain the scan report here.
Here I am sharing my MRI Lumbar spine scanning report.
Impression
# MR imaging reveals lumbar spondylotic changes with
• Diffuse annular bulges L3/L4 & L5/S1 disc indenting thecal sac
• central – left paracentral extrusion L4/L5 disc with mild caudal extension of fragment causing thecal sac and left L5 traversing nerve root compression.
Please suggest me the best treatment on above report and how much these reports are serious ?
Also I took treatment for antral ulcer 2 month before, now it’s normal too.
Doctors Please Help, Thanks In Advance
Author
Thanks for your question Salih. The MRI report indicates an extrusion with L5 nerve pressure with a fragment that is going further down into the spinal cord area. There is considerable pressure which means that likely you have pain in the leg that is likely worse than the lower back. Likely you have numbess and pain and not tingling in the leg. The tingling is likely past the knee and very likely into the foot although you don’t mention any of this. You can still try the exercises but it is difficult to get you better with simply exercises.
You should try rolling up a towel to about the size of your forearm or a little bigger. Put the towel at the most arched part of your back and leave it there while driving. You should get out of your car each hour and do the standing extensions (in this article). Also before getting in the car you should do standing extensions.
Hope that helps your disc extrusion.
Thank you for kind replay on my question. I don’t have any pain in my legs now, I’ve pain in left upper buttock, it may change to right side also sometime. From last one month I started cobra exercise, now I am feeling better and the pain come after sitting long. I want to know that I can get a permanent solution for my pain with these exercise? Or I should go for surgery ?
Author
Thanks for your question. For such as serious problem you are doing quite well. You may even get out of pain and think you are 100%. Make no mistake even without pain you will not be 100% as there is still a hole in your disc that can bulge another day. Your permanent solution would be to always mind your posture, while sitting and standing and do the exercises twice a week or even everyday after your pain is gone as a preventative measure. I wouldn’t do surgery if I were in your shoes. In your case if someone is telling you to do surgery when you are improving well with exercises…then they probably have some ethical problems, with a likely conflict of interest. If you are not improving or you have stopped improving that is another case.
Still you also have to keep in mind that many extrusions get reabsorbed by the body in 5-6 months. This would improve you and even get you out of pain but the hole in the disc still remains.
https://www.bodiempowerment.com/disc-herniation-part-1/
This link shows you all the things to keep in mind everyday. Basically don’t aggravate your own back. Yes the problem is most people hurt their own back and make it worse.
In the end if you want the pain to go away and you want the pain to stay away you have to work at it. There is no magic permanent solution.
Hope that helps your herniated disc.
I have disc prolapse from a long time. I want to permanent solution sir.
Author
Thanks for your question Bijaya. You haven’t told me much about your situation so I can only give you a general recommendation. Try the exercises here in this article.
Hope that helps.
Hello. I am a gymnastics coach with a gymnast with a bulging disc in L5. She is 14 and came to me with a stiff back 3 years ago. We seemed on top of it until recently as skills have become more dynamic (and a big growth spurt in the last 6months) she is feeling a lot if pain in the lower back. They assumed a pars fracture but a CT scan came back clear of fracture but showed up buldging disc. The gymnast says it feels very tight and pain has got worse in the last 2 months. Rest and recovery is the obvious solution and would/will do this but she has a state meet in 1 1/2 weeks and would desperately love to attend. Can I be gauged by her pain and guide her through with minimal rebounding or is this being over eager? What are some of the things that are in a neurological examination? Will she do unrepairable damage if she pushes through the pain for this last meet? Could she rest up until the meet, continue with her rehab exercises like above and take a mild pain killer if she gets some pain on the day. I am not arrogant and can be guided by professionals with respect. It’s just good to know and have back up/support in my final decision. Thank you for your time.
Regards
BJ
Author
Thanks for your question Belinda. In sport everything is a chance. We all know that there is a chance to get hurt even when you don’t have an injury. Yes the likelihood of further injury is greater when something is already wrong and this is the case. If she has pain down the leg, saddle anesthesia (numbness where a saddle would touch if you were on a horse), difference and strength between sides than she should definitely not compete.
You ask is pain can be used as a guide. Yes to a certain extent but with a very dynamic move the disc can pop. If she can do the extensions before each event she might make it through.
The neurolgical exam that you ask about involves reflexes, sensitivity testing and muscle strength testing.
If she rests and does the exercises every two hours it might be enough.
Good luck to her and you in the competition. Let me know how she does at the state competition.