Ultimate Guide to Exercises for Lumbar Herniated Disc Relief 2

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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

  • 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

  • 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

  • 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

Leave a Reply

  • Hello Ken, great article!

    I’m 38yo and have been managing pain from an L4-L5 disc protrusion for the last year. An MRI 6 months ago showed a broad protrusion with right L5 nerve compression and annular tearing. At the time I had back pain predominantly and right thigh pain. After another episode of severe back pain 4 months ago, I was left quite fearful of certain movements, but recently have been swimming and exercising regularly which has helped reduce the back pain greatly. The thigh pain has mostly gone, although now I have tingling and aching pain in BOTH feet which generally is worse in the evenings, but comes and goes and swaps sides.

    6 weeks back I frustratingly developed a different pain at L3 level my physio believes may be a strained facet joint. An intermittent sharp pain when arching back, or, when I allow my back to sink into a soft sofa. This is preventing me from doing the extension exercises above as it is painful and this new pain isn’t resolving quickly.

    My question is: I am keen to manage the nagging foot pain & tingling toes, and to “push the herniated disc back in place”. Can you suggest a suitable exercise or stretch to help to reduce the foot & toe pain but without the extension aggravating the strained facet joints, as it seems to do?

    Thanks.

    • Post
      Author

      Thanks for your qeustion Antony. You can do the exercises in this article but I would start slowly. Start by lying prone, next try the sphinx, than try the cobra very lightly.

      Even with the precautions you can make yourself worse. Remember I haven’t examined you. If the symptoms get increased in intensity or go further down the leg than you should stop.

      Hope that helps your possible disc herniation.

  • Hai Doctor,

    I am suffering from sciatica pain due to L5S1 herniated disc. I had pelvic traction treatment for four months and felt ok from all pain(75%). Now after four months i suffer the same. I used to do stretching exercise daily and now due to pain didn’t do it for the past week. The doctors advised for surgery and from your side i would like to know a good advise which can work out for me other than surgery.

    Thanks

    • Post
      Author

      Thanks for your question. It’s great that traction worked for you. Unfortunately it stopped working for you. First try the exercises for “Herniated disc Part 2”.

      If the pain increases in intensity or gives you pain or any other symptoms further down the leg than you should stop the exercises.

      Hope that helps your herniated disc. For educational purposes not a diagnosis.

  • Thankyou so much! One more thing I don’t understand, when people have a disc hernation I’ve read things saying the hole never heals, how is it then that these people can go years without pain wouldnt the disc fluid always be push out when they bend over?

    • Post
      Author

      Thanks for your question Pauline. You are right the hole never heals. The disc is very viscous and slow moving. The inner part of the disc akin to the jelly in a jelly doughnut and can come out with sitting in a slouched position for long periods of time. However if you have stable muscles surrounding the area that can mitigate some of the effects.

      Most people usually have a long time between initially feeling disc pain and the second time. As the disc gets worse people usually feel it more often.

      Hope that helps your understanding of disc herniations.

  • Hi Ken I had a mri and I thought I had a slipped disc at l5/s1 in turns out I have a small bulge at l4/l5 they said it’s not touching any nerves so it not causing my leg pain, now a couple of month later im get pain in my big toe on my other leg, when I bend, lift my leg out straight and on straight leg raise, I get no leg pain just pain in the top of my big toe. My questions are Do you think this is disc related? And I though sciatica travelled down the leg into the foot not pain just in the foot? Plus is it the worst the bulge in the back the further it travels down the leg. Thanks

    • Post
      Author

      Thanks for your question Pauline. Disc herniations often change sides, whereas other reasons for pain pain in the big toe like piriformis, spondylolisthesis and stensois and sacroiliac joint problems don’t change sides. Also you are putting tension on the nerve when you do a straight leg raise. This is likely a disc herniation. This isn’t a diagnosis as I haven’t examined you but a an opinion for educational purposes.

      You can get pain in just the foot with a disc herniation and generally yes, the further down the leg the pain goes the more pressure there is on the nerve.

      Also keep in mind what you see on MRI is not what is happening in your lower back. As an example you are almost always lying down when you get an MRI. For most people they get their pain when they stand or sit or bend over to pick things up. When you lie down you have the least amount of pressure on the lower back. If they were able to take an MRI of your lower back when you bent over you might have a very large disc herniation but is gets pushed back in while you lie down.

      MRI only give you a picture when lying down not your everyday life.

      Lastly it can still be other things like a trapped nerve at the hip, knee, foot or you might be having gout or some other form of arthritis, although the disc is still the most likely culprit.

      Hope that helps your understanding of herniated discs and possible other causes to your problem.

  • Hello Dr Ken
    I have the pinched nerve pain (not sciatica) on my left hip for 2 of my pregnancies and the pain started continuously and worse last year when I got the IUD done.
    I have been diagonised by pinched nerve/ herniated disc in March-14 after several exams, x-ray and MRI. Below is the MRI report.
    L4-5 : There is a mild diffuse posterior disc bulge noted with mild ventral indentation on the thecal sac and borderline abutment of the exiting bilateral L4 nerve roots. Moderate bilateral facet and ligamentum flavum hypertrophy. No central canal Stenosis.
    Impression:
    1. Diffuse posterior disc bulge at L4-5 with borderline abutment of the exiting bilateral L4 nerve roots.
    2. Mild levo curvature of the lumbar spine.

    I was advised to take Physical therapy sessions but the guys covered by my Insurance were not showing me any results after few sessions. So I quit the therapy sessions and started going to gym(elliptical and weights) and yoga (atleast twice a week). The pain was almost gone most of the days except any sudden movements. I have been doing most of the exercises described above from past 6 months and it was fine.
    I took 2 months break from yoga and gym and the pain has returned in full force and more now. I started going back to gym and yoga from past 1 month but the pain is continuous. I am doing all these exercises atleast twice a week and sometimes at home. But the pain is constant now and sleeping or sitting is making it worse to move or even if I cough.
    I am wiring to you in desperation as I am worried that I might be hurting my other hip with too much pressure and dependability on it all the time. I have 2 toddlers and the managing them with pain is surely becoming hell. Please let me know what I can do to completely eliminate this pain and situation.

    Thank you so much in advance

    • Post
      Author

      Thanks for your question Rasi. Stop the Yoga and all other exercises. If you do all these things chances are one of them is aggravating the problem. Yoga if often terrible and great. There are a lot of exercises that will hurt you especially if you keep going with it. Just do the exercises here. More is not better.

      If the exercises make you increase the pain or increase the symptoms down the leg than the exercises are not for you.

      Hope that helps your possible disc herniation. (It is possible that something else is causing your pain as what you see on MRI is often not the cause of your pain- Very common)

      • Thank you so much for your response Dr Ken. I am so happy to see your early response.

        No the pain is not moving up or down when I exercise. it stays in same area but getting worse if I am not going to gym. Do you think I should go to Physical Therapy instead of gym?

        I will start doing only above exercises from tomorrow and check myself.

        Thank you again

        • Post
          Author
          • Thank you Doctor. I started doing these exercises only and slowly trying to do them twice or thrice a day. Hopefully the pain goes without surgery or physical therapy.

            I want to ask you one more question. Why does the pain keep changing in my left hip part everyday? Somedays it will be on the top of the hip, somedays in the middle where you actually sit and the next day at the bottom of the hip(back side of top of thigh muscles). But it does not travel further down. These are the 3 areas it keeps bothering me. And the pain in much worse in the nights and early morning when I try to get up. It doesn’t pain much during the day unless I move suddenly or wrong postures. Please explain me why it keeps changing.
            Also in your previous comment you said that it might be different and not what MRI shows us. What does it mean? Do I have other diagnosis for my condition/symptoms?
            Thank you in advance

          • Post
            Author

            Thanks for your question Rasi. You really should have your doctor explain these things as I haven’t examined you. I am only giving you information based on limited information for educational purposes.

            Assuming that it is a disc herniation it is normal for the pain to be worse in the morning as the disc is larger in the morning as you lay down all night it absorbs water. Technically the disc imbibes water and becomes larger. When you stand it puts pressure on the larger disc so now more pressure goes on the nerve. Discs also by nature move according to the pressures you put on them through posture, lifting, twisting etc..

            You need to stop aggravating your pain yourself. https://www.bodiempowerment.com/disc-herniation-part-1/
            Read this article to help yourself more.

            Hope that helps your disc herniation.

          • Post
            Author
  • Dr Ken I am a 21 yo amateur sprinter. I guess ı damaged my lower back while ı was squating with heavy weights 4 month ago. At first the pain started slightly, and then ı could not sprint. when ı went to the doctor with my MRI she said that ı have herniated disc but it’s not big deal, it is just starting a little ı can continuous to my track and field life. But ı still can run with low speed. when ı try to sprint the pain is severe like a knife. How can ı decrease the pain? or Can ı sprint again with my whole speed?

    • Post
      Author

      Thanks for your question Ozden. It depends on the diagnosis. If the diagnosis is correct, then you can do the exercises in this article. Remember many diagnosis especially of herniated discs are wrong.

      Hope that helps your possible herniated disc.

  • Dear
    Dr Ken
    Thanks for the reply. I have been doing a bit of your exercises for the last two days or so and I am feeling better, although the medication is also on. If not the exercises then what should I do to improve the spine health, or in general so that I do not get this so repeatedly.
    swimming is on my list of do’s as well as yoga and physiotherapy. Please advice and thanks a millions for the good work that you are doing.

    By the way it is not ankylosing or bamboospine right now or any other symptoms . I was diagnosed positive when I was 32 (today 40 yrs). So please advice.
    BEST REGARDS
    VIKRANT

  • Dear
    Dr Ken,
    Thank you very much for the reply. How significant is being HLA B27 positive.Also right now I am able to move in the house, so you think I should do all the exercises shown,Coz right now I am only doing the Prone and the sphinx. Thanking in Advance for the reply and the wonderful Info here.

    • Post
      Author

      Thanks for your question Vikrant. HLA B27 means you have ankylosing spondylitis.That changes everything Vikrant. You shouldn’t do the exercises and just stick with the medication. You still should not be on bed rest. That will not make you better.

      Hope that helps.

  • Hey Doc! I’m an 18 year old male. I had a bad skiing crash 2 and a half weeks ago and here’s what the MRI/ Xray reads: A moderate superior endplate compression fracture of L1 is seen. A minimal retrolithesis of L5 on S1 is seen. Alignment of the remainder of the lumbar spine is within normal limits. At L5-S1 a broad-based posterior disk protrusion is seen. This does not result in significant spinal canal or neural foraminal stenosis. The facet joints are normal and there is no significant narrowing of the lateral recesses.

    Im now more or less pain free except for excersizes involving jumping, sudden movements and I still feel pain at the end of my stretches. I’m wondering what activities that I should be doing and activities I should avoid for a while? I know I’m young and recovering quickly but I want to heal this properly and not make it a recurring injury. So far I’ve been doing gentle stretches, going on walks, bike rides and swimming. I’m planning on joining a yoga class soon. The sports I love to do are freestyle skiing and downhill mountain biking, and I’m wondering when it would be safe to resume these activities? I work as a lifeguard and it was reccomended that I stay away from work for 6 weeks. What do you reccomend I do to speed up/ strengthen my recovery? Thanks!

    • Post
      Author

      Thanks for the interesting question Will. Sound like you took quite a spill to get a fracture. You will need to do stability exercises for life as ligaments have been damaged. Sound like the the disc herniation is not symptomatic. I wouldn’t do stretching now. Do these exercises.
      https://www.bodiempowerment.com/part-2-degenerative-disc-disease-exercises-help-lower-back-pain-spondylosis/
      After 2-3 months when things are more stable you can do gentle stretches.

      I would get professional help to get rid of all the scar tissue. Exercises won’t cut it. As it is your back won’t be the same. While you may not feel it now or even 10 years later, later you will be prone to putting your back out later at some point. I am not sure exactly when but that has been my experience of patients. I only say this to help educate you remember I haven’t examined you.

      Hope that helps your end plate fracture and posterior disk protrusion.

  • Hi again
    I wrote to you last summer and just wanted to let people in general that I finally see the light at the end of the tunnel. I was lucky in the way to be treated by new physiotherapist, and in last 3 months I have experienced big move forward. I still have issues, MRI shows that herniation has shrieked, but I have not experienced any changes till I did not change physiotherapist. He did some cupping, – which might not be answer for everyone, but made my winter much easier – no wool long johns this year. I am now at 75% and most of the time pain free. Very careful with my body, but becoming more myself. I just wanted to say persistence and life changes might help slowly. And I have a question about plantar fasciitis, if you have any exercise or advise how to overcome that. I have developed pain on my good leg, and for 3 months now I have troubles walking, which is my main routine for my back and leg issues. Thank you.

  • ar
    Dr Ken,
    Since 18 Mar 2015 I have been bed ridden due to slip disc. Not for the first time. This happens to me every 1 1/2 to 2 1/2 years. since I was 32 years old and today I am 40 yrs. so this is probably the third major bed rest that I am taking. The MRI that i got done in Nov-13 says as below:
    Straightening of lumbar spine is noted.Minimal retrolisthesis of L5 over S1 is seen.
    L5-S1disc shows changes of desication with moderate sized posterocentral broad based protrusion causing indentation on the thecal sac and abutting the traversing and exiting nerve roots.
    L4-L5 disc shows minimal bulge. Minimal endplate compression/ schmorl’s node seen in L2,L3,L4,L5 vertebral bodies. I am under bed rest now. Pls suggest if these exercises will help me now or i Should wait for the injury to heal. Also why is this condition repeated every two years. Whether swimming will also help. Are there medicines that will help me nurture my hernaited disc. How can I maintain whatever left and build on it. Are there medicines to help
    strengthen the discs and the nerves. Please reply soon. Mainly why is this repeated Prolapsed disc and discogenic pain.
    One thing I missed sir. I cant bend forward right now and under medication
    Ace proxyvon.(Aceclofenac/ paracetamol).
    prelogic.(pregabalmin)
    Myotop(tolperisone)

    • Post
      Author

      Thanks for your question Vikrant. You have multiple herniations as Schmorl’s nodes are disc herniations that have vertically herniated and will cause the same symptoms as a regular disc herniations. You should simply do the exercises here. The pain keeps relapsing as you have multiple herniations and you keep aggravating it. Most people aggravate their spine every day, in fact many times a day by the way they put on their socks, shoes, wash their face over the sink, and pick up things off the ground.

      https://www.bodiempowerment.com/disc-herniation-part-1/
      Read this article so you don’t aggravate your spine all the time.

      Just do the exercises in this article. No medicine actually puts the disc back or does anything for healing the problem.

      Hope that helps your disc herniations.

  • I am male, age 30 year with no history of back pain at all. ( Weight-84, height 5’ 10”)

    While standing up, severe back pain was felt. Immediately went to doctor, he gave some pain killer injection (4) and took x-ray. X-ray found normal and three days’ rest was advised with medicine Celebrex-200mg & Relaxon.
    As still there was a back pain, MRI was performed. MRI shows herniated disc at L5-S1 and straight lumber curvature.
    Doctor gave me following medicine:
    Arcoxia (Etoricoxib) 90 mg tablet – once a day,30 days
    Nervax 75 mg (Pregabalin) thrice a day, 30 days
    Neurobion Coated Tablets (Vit of B group), thrice a day, 30 days

    As long as I was taking Arcoxia –Pain killer, I was feeling that I am recovering and pain is almost gone. But once I stopped medicine after 1 month, the pain in lower back started.
    From second month, for 2 week I also undergone physiotherapy. However during that time I was taking pain killer, so no improvement felt.
    Now it’s almost 3 months and still I am having lower back pain (pain killer stopped). There is a continuous pain in lower back. After doing exercise, the pain seems to be slight lower. The pain is increasing if I stand for more than 20 minutes. My job is office job only.

    Doctor says eat medicine, do exercise and wait. But it’s almost three months.
    What is the reason for extended back pain? I read that in slip disk, pain will reduce from six week.
    Will the exercise help in recovering from back pain?
    What should I do?

    • Post
      Author

      Thanks for your question Jagdish. The MRI says you have a herniated disc but that might not be the cause of your pain. Assuming that the disc herniation is causing the pain you should do these exercises in this article. It will help with the lumbar curvature and reduce any disc herniations.

      If the exercises give you increased pain or starts pain further down into the buttock or into the leg than you should stop.

      Disc herniations are not reduced in 6 weeks. They can last a few months to years if you don’t do the right thing. You are likely aggravating your own pain, which is what most people do. If you do the right exercises you might be able to reduce the pain a lot earlier than 6 weeks.

      Hope that helps your possible disc herniation.

  • following is the diagnosis made thro’ MRI.
    variable hypointense signals on T2 images suggestive degeneration.
    L3/4 disc shows a diffuse bulge resulting in bilateral foraminal narrowing.
    L4/5 sisc shows a diffuse bulge with a postereocentral protrusionresulting in bilateral foraminal narrowing and indenting the thecal sac
    L5/S1 disc shows a right posteralateral bulgee partially narrowing the right foramen.
    Arthropathy of the bilateral L4/5 facetal jonts is seen. Ligamentum flava are normal.

    Can u please suggest me the type of excersises and yoga postures to be adopted for relief and medication

  • Thank you sir……can I use lumbar spine belt while exercising or sitting for a long time during my study hours…..

  • Sir one more question…… should I do these exercises before waking up from the bed or after a little warm up……

    • Post
      Author

      Thanks for for the question Rajkumar. Good question. There is no warm up necessary these are not regular exercises. The first thing you should do in the morning is to lay face down. Some people even find sleeping face down helpful (this can hurt some people). Then try the cobra from there but not in the typical yoga style but the way I have described.

      All of the others can be done after that on the floor on a mat.

      Hope that helps your disc herniation.

  • Dear Dr. Ken Nakamura
    Its very interesting. I have a disc compression from level 2 to 5 at the lumber.
    I used to go to a chiropractor usually once a year when i feel pain down to my
    feet. Still I am doing that. But, a neurologist Dr. has interpreted the MIR as very
    risky that may lead to Surgery. If its your kind wish may i email the MRI that i have
    recently so you may advise me.
    Thanks,

    • Post
      Author

      Thanks for your question. First what an MRI says does not correlate with pain. That is established by man research articles. It depends if the neurologist is correlating your present symptoms with the MRI. Even so many people have lots of disc herniations and little to no pain. Research shows 30% of 30 years have disc herniations.

      Also you need to always do conservative care. If you only need to go see a chiropractor once a year, I am assuming you don’t have much pain. That means that the neurologist is not correlating your present symptoms with the MRI. If those assumptions are correct than that neurologist is too eager to refer to their colleague. That’s my opinion.

      Hope that helps.

  • Hi Dr. Ken,
    It’s been 6 months since I was diagnosed with S1-L5 disc herniation. MRI showed a 7mm bulge on the left side of the spine which was putting pressure on the dural sac and compressing of the S1 root.
    During last 4 months I was getting acupuncture treatments on a weekly basis. In addition to that I was doing daily stretching exercises, McKenzie ones seemed to showed the best results. At the end I took almost no medication and could have 2-3 pain free days in a row.
    One week ago I felt a shooting pain in my left leg what caused a massive spasm of many left leg and lower back muscles. As a result, I can’t walk, every step results in a growing pain, mainly in the buttock. If I keep walking the pain becomes excruciating.
    Everything what I do at the moment is having rest, taking anti-inflammatory meds, doing muscle (lower back, buttock and leg muscles) massage using tennis ball, doing light stretching of the leg and trying to do the McKenzie exercises. So far I can only stay flat on the stomach and may be put a cushion or arms under my chest.

    So far my biggest issue is the muscle spasms, nothing seems to work to loose them up. Do I do anything wrong? What can you suggest to do in my situation?

    Thank you in advance

    • Post
      Author

      Thanks for your question Ivan. The disc is quite large at 7mm. That is why you can’t go much further than lying flat on your stomach. If you push up further you will pinch the portion of the disc that is sticking out. Why don’t you try manual traction of the lumbar spine. If the manual traction aggravates a traction machine will surely aggravate things.

      You cannot do these exercises. I am assuming that bending forwards aggravates your problem.

      If the mild traction doesn’t work it’s time for an injection.

      Hope that helps your disc herniation.

  • Hello Dr. Nakamura,
    for the past 3 months I have been dealing with low back pain (I suspect it is either a bulging or herniated disc). I have been doing the extension exercises every day. Also, I have had 5 sessions with a physical therapist during which she mainly massaged my lower back. It slightly improved during this time. However, during the last session (No. 6) the therapist massaged my buttocks area and also pressed on a muscle in the groin area (the muscle that wraps around the hip, maybe it’s called the adductor, but I’m not sure). And after that it got much worse. So I’m wondering if certain massages can aggravate disc problems. I’m still feeling a burning pain once in a while in the groin area 10 days after this massage.

    • Post
      Author

      Thanks for your question Sandra. It is normal for a muscles to be aggravated for a day or two following a massage. I have never heard of anybody having pain for more than 10 days. Likely you have something else going on. I couldn’t tell you what based on the limited information.

      What don’t you try someone like a chiropractor that knows acupuncture.

  • Hi Dr. Ken,
    Great and very informative website you have here, thank you for all your work.

    I have been diagnosed L5-S1 disc herniation partially calcified, posteromedial, compressing dural sac, determining slight retro-deviation of the proximal segment of both S1 roots (direct translation from my native language, might not make total sense).

    At the beginning, I just had lumbar pain (right above the sacrum) and a portion of my right thigh had less sensitivity. I done 12 sessions of PT, with good results, my sensitivity of the thigh recovered and lumbar pain improved to almost no pain, only feel from time to time, some sort of discomfort or pressure like feeling in the right above the sacrum, right in the middle (spine).

    I have been doing some of your exercises as well PT exercises (knees to chest, mild thoracic rotation stretch for lumbar mobility I believe). Also been doing some gym (no heavy lifting for now). In some movements, sometimes my lower back cracks and pops but with no pain.

    Otherwise, no big side effects for now, but somedays I have that permanent pressure like feeling in the herniated disc area. Also rarely have dull pain in the top of buttocks (is this sciatica nerve irritation?).

    I am having issues with the Cobra position, which gives me increased pressure sensation/dull to mild pain in this sacrum region I talk about above (l5-s1 region I suppose), when I pull up, at maximum extension.

    Does this mean that the exercise is good or bad for me? Am I forcing too much?
    What signs or symptoms can I look for to better understand if exercise (the ones in this site and gym as well) is being good or bad for me?

    Thank you Dr. Ken

    • Post
      Author

      Thanks for your well thought out question David. First you need to get a baseline. See how much symptoms you have when you are just standing there. Maybe back pain, maybe leg pain, maybe nothing. Then bend side ways as far as you can go both ways. Note how much pain you have and how far down the leg you have of any symptoms including tingling, numbness and pain. Do the same for bending forward as far as you can as also backwards as far as you can. Check where you pain and other symptoms are. Did the pain increase? Are there symptoms further down the leg.

      If you get increased pain in the back or symptoms further down the leg than you shouldn’t do that exercise.

      Hope that helps your herniated disc.

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