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How To Relieve Back Pain From Herniated Disc

Secret #: Give Yourself Time To Heal


Unfortunately, too many people with back pain either dont allow their bodies time to heal, or they begin a treatment plan, but stop once they begin to feel better.

It takes approximately 4 weeks for a bulging or herniated disc to heal itself, then another 12 weeks of chiropractic care and physical therapy for you to return to your usual daily activities and exercise program.

When you dont follow through on a treatment plan, or you continue to do things that put more pressure on the affected disc, you not only make things worse, you risk herniating another disc. You also delay the healing process.

You can spend the first 48 hours in bed or on the sofa, icing the affected area. You will most likely feel like sleeping, which is good as this is necessary for healing to take place.

However, after that, you need to begin a treatment plan, which includes getting from your sofa.

Dont go back to work until your chiropractor tells you that its OK. Dont go back to your old way of doing things, since that is probably what injured your back, to begin with. Lastly, dont quit treatment the moment you are feeling better.

Allow your body the time it needs to heal from this injury or risk more of the same.

What Is A Herniated Lumbar Disc

A herniated disc occurs when the gel-like center of your disc ruptures out through a tear in the tough disc wall .The gel material is irritating to your spinal nerves, causing something like a chemical irritation. The pain is a result of spinal nerve inflammation and swelling caused by the pressure of the herniated disc. Over time, the herniation tends to shrink and you may experience partial or complete pain relief. In most cases, if low back and/or leg pain is going to resolve it will do so in about 6 weeks.

Different terms may be used to describe a herniated disc. A bulging disc occurs when the disc annulus remains intact, but forms an outpouching that can press against the nerves. A true herniated disc occurs when the disc annulus cracks or ruptures, allowing the gel-filled center to squeeze out. Sometimes the herniation is so severe that a free fragment occurs, meaning a piece has broken completely free from the disc and is in the spinal canal.

Most herniated discs occur in the lumbar spine, where spinal nerves exit between the lumbar vertebrae, and then join together again to form the sciatic nerve, which runs down your leg.

Bulging Disc Treatments: 7 Ways To Find Natural Relief From Back Pain

A bulging disc is a very common occurrence that results in a spinal disc compressing against an adjacent nerve root. The disc essentially pushes out of its normal place and starts impinging on nearby nerves of the spine, sometimes causing pain. For some people, bulging discs can cause a good deal of discomfort, at times progressing enough that they can become disabling and affect someones quality of life greatly.

There are different severities of bulging or herniated discs some that are more problematic than others. Not everyone with a bulging disc experiences pain or even any noticeable symptoms at all, although many do. In fact, its now understood that many people with bulging herniated discs function without any pain at all and arent even aware of the problem.

Studies show that bulging discs are common more than 50 out of 100 older people examined using magnetic resonance imaging have some degree of a bulging disc but the underlying causes arent well-understood, which makes appropriate treatment difficult.

If youve visited a doctor about a painful bulging disc, you might have been given medications, such as over-the-counter painkillers, anti-inflammatory drugs, muscle relaxers or steroids to help control your symptoms. While these might work in the short term to keep you more comfortable, they wont target the underlying cause of the bulging disc or prevent another one from forming.

1. See a Chiropractor for Spinal Adjustments

2. Visit a Physical Therapist

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L5/s1 Herniated Disc Exercises To Avoid Have You Been Aggravating Your Herniated Disc Unknowingly

I am a huge advocate for finding the RIGHT exercises to do for an L5/S1 herniated disc but as most people who suffer from this problem are aware, its all too easy to cause a flare up when you pick the wrong ones.

Luckily, I have put together this article which will show you the top L5/S1 herniated disc exercises to avoid including the ones I unfortunately see being given to clients before they meet me, far too often

I have also provided fantastic alternative options for someone who is suffering from sciatica and wants to do something about it!

With this information, you will hopefully be able to make the right decision about treating your herniated disc naturally at home without making yourself 10 times worse!

Firstly, if you want to read more about what an L5/S1 herniated disc is, or if youre not sure about whether you have one or not, you can read my ultimate guide to L5/S1 disc herniations here.

Lets get right in and identify the top L5/S1 herniated disc exercises to avoid, and exactly why you need to avoid them PLUS, some of the best exercises for a herniated disc that you can use as an alternative!

Exercise : Standing Row With Resistance Band

How to get rid of herniated disc without surgery ...

Why its beneficial:


  • Attach the band to something stable, like a doorknob or a staircase post.

  • Stand up tall with your feet hips width apart and your knees slightly bent grasp the end of the band with both of your hands.

  • Pull the band towards you, bending your elbows. Try to keep your forearms parallel with the floor.

  • Repeat 10 times. Rest of a few moments, then repeat 10 more times.

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    The Universal Guide To Herniated Discs: Everything You Ever Wanted To Know Straight From The Experts

    In This Article:What Are Herniated Discs? | Causes | Symptoms | Diagnosis | Nonsurgical Treatments | Surgery Options | FAQs |

    You might think of “the spine” as one solid-but-flexible piece but it actually consists of small, moving parts that all have to work in concert for proper mobility. Sometimes, though, that harmony has a few players who are way out of tunenamely your discs, the cushion-like pads between your vertebrae. When they become damaged and encroach on nerve roots branching off the spinal cord, thats when they can strike the wrong note maybe even a painful one.

    Also known as slipped discs or ruptured discs, this is a relatively common condition that can occur anywhere along the spine, but is most likely to affect the lower back or neck.

    Spinal discs are cushion-like pads located between the vertebrae. Photo Source:

    You might not feel much from a herniated disc in fact, some people don’t even feel it and never know it’s happening until they get imaging done for another reason, like trauma to the back but for some people, that slipping presses on adjacent nerves. That can definitely seem like a violin screech in an otherwise harmonious concert.

    “It’s usually not herniation itself that’s problematic, or that sends someone in to see a doctor,” says Neel Anand, MD, professor of orthopedic surgery and director of spine trauma at Cedars-Sinai Spine Center in Los Angeles.

    What Else Can I Do For A Herniated L5/s1 Disc Other Than Disc Herniation Exercises

    This is a great question. Whenever treating this kind of problem, herniated disc exercises are only ONE part of the equation.

    I would always take a holistic approach when treating anyone with this kind of problem. This holistic approach will involve looking at diet, exercise, general health and whether there are any products I can recommend to help the problem get better faster.

    Here are some of my top tips:

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    Team Approach To Pain Management

    For some, an integrated team of specialists may be best suited to manage the chronic lower back pain from degenerative disc disease. A team will usually comprise some combination of the following health professionals:

    • A pain management specialist, such as a physical medicine and rehabilitation physician or anesthesiologist focused on pain management
    • A physical therapist or physiatrist focused on rehabilitation
    • A psychologist and/or psychiatrist for co-existing mental health issues, such as depression and/or difficulty sleeping
    • An occupational therapist to assist with functional rehabilitation

    In addition, a specialized nurse case manager or another health professional may work with the team to coordinate the care needed to treat depression, disability, and chronic pain.

    Sometimes the combination of treatments is more effective than individual treatments. For example, the use of cognitive behavioral therapy has been shown to improve the benefits of physical therapy3 and reduce sleep problems.

    What Are The Symptoms Of A Slipped Disc

    How to Deal with a Herniated Disc | Back Pain Relief

    You can have a slipped disc in any part of your spine, from your neck to your lower back. The lower back is one of the more common areas for slipped discs. Your spinal column is an intricate network of nerves and blood vessels. A slipped disc can place extra pressure on the nerves and muscles around it.

    Symptoms of a slipped disc include:

    • pain and numbness, most commonly on one side of the body
    • pain that extends to your arms or legs
    • pain that worsens at night or with certain movements
    • pain that worsens after standing or sitting
    • pain when walking short distances
    • unexplained muscle weakness
    • tingling, aching, or burning sensations in the affected area

    The types of pain can vary from person to person. See your doctor if your pain results in numbness or tingling that affects your ability to control your muscles.

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    Causes And Risk Factors For A Herniated Disc

    Degenerative disc disease is the most common cause of the gradual wear and tear that leads to pain.

    The aging process makes the discs lose some water content, making them less flexible, more vulnerable to tearing or even rupturing very painful. A minor twist or strain can be all it takes.

    Most patients are not able to pinpoint a time and event that caused the herniation.

    But some indeed recall an acute event, such as trying to move a heavy item.

    Being overweight or lack of physical fitness are risk factors to a disc herniation.

    So is an occupation that involves lots of lifting or twisting, along with a genetic predisposition.

    Dr. Onesti is a board certified neurosurgeon specializing in spine surgery and surgical treatment of chronic pain. He has published many articles in peer-reviewed journals and has given numerous presentations at local and national meetings.
    Lorra Garrick has been covering medical, fitness and cybersecurity topics for many years, having written thousands of articles for print magazines and websites, including as a ghostwriter. Shes also a former ACE-certified personal trainer.

    Risk Factors For Herniated Discs In The Lower Back

    • Weight â people who are overweight are more at risk because the spine has to support additional weight
    • Age â discs in the spine can sometimes lose some of their protective water content, meaning they can move out of place more easily.
    • Physically-demanding work â jobs that require you to lift heavy objects can cause pressure to be placed on lower back regions. This can lead to a herniated disc due to wear and tear over a period of time.

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    Theraband Abdominal Crunch In Supine

    Attach the ends of your resistance band to a stationary object. Lay flat on your back with your head towards the band. Bend your knees with your feet flat on the floor. Grasp the middle of the band with one hand in each loop. Keep your arms straight and curl your trunk upwards lifting your shoulder blades off the floor. Hold and then return.

    What Caused My Disc To Herniate

    Get back pain relief caused by herniated discs at Spinal ...

    Herniated discs can occur as a result of a heavy strain or fall, which causes the nucleus to break through the wall of the disc and place pressure on the nerves that branch out from the spinal cord. For example, lifting a heavy object after sitting down for a long period of time can cause a disc to herniate.

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    Exercise Relaxation And Positioning

    In the past, people who had a slipped disc were typically advised to stay in bed for one to two weeks. Nowadays the opposite approach is taken: people are advised to stay active instead. This is because remaining in a lying position for a long time can make muscles and bones weaker, which can end up causing other problems.

    Studies have shown that physical activity can improve mobility. However, whether people keep up with exercise or rest instead wasn’t found to influence the back pain itself. So it is a good idea to try to carry out your normal daily activities as much as the pain allows. Exercise has also been proven to effectively prevent back pain from returning.

    Relaxation exercises may also be worth a try to help relieve back pain. How you perceive pain and how well you cope with it can be influenced by your mind.

    If the pain is very severe, though, there is sometimes simply no other way to deal with it than to lie down and find a position that puts as little strain on your back as possible. Many people find the “psoas” position comfortable: While lying on your back, you put your lower legs on a raised platform high enough so that your knees are bent at a 90-degree angle. But it is important not to stay inactive for too long.

    Psoas position

    Degenerative Disc Disease Treatment For Low Back Pain

    Watch:Lumbar Degenerative Disc Disease Video

    Most people with degenerative disc disease respond well to nonsurgical treatments.

    • Research indicates that 90% of patients report improvement in back pain and radicular leg pain within 3 months of nonsurgical treatments.1
    • Surgical intervention may be extensive, so most people are well-served making a concerted effort with nonsurgical treatment regimens.

    The long-term outlook for this condition is usually favorable, especially when coupled with lifestyle modifications and the correct use of ergonomics.1

    This article describes the various treatments available to manage the symptoms of degenerative disc disease, including addressing both painful flare-ups as well as longer-term pain management and rehabilitation.

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    Intervertebral Discs: The Bodys Shock Absorbers

    Your vertebrae the small bones that make up your spine have cushioning discs between each one. Think of the discs as small, squishy balloons filled with an elastic, gel-like substance. You have 23 of these cushions, referred to as discs or intervertebral discs. Intervertebral discs are held in place by cartilage on the end of each vertebra.

    Intervertebral discs function as the body and spines shock absorbers , transferring weight and stress from vertebra to vertebra. But these discs can wear down over time or become injured and their gel centers can leak out and press on the nerve roots that emerge from the spine. This type of injury is a herniated disc.

    Should I Exercise With A Herniated Disc

    Yoga for Back Pain – Herniated Disc | Yoga for Lower Back Pain Relief | ChriskaYoga

    Staying as active as possible reduces the amount of time you spend missing work, reduces pain, and speeds your return to daily activities. Research has found that avoiding bed rest and keeping to your normal activities leads to the quickest recovery from acute lower back pain. You should avoid twisting or bending, especially while lifting, during your recovery.

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    Common Signs You Should Seek Physical Therapy For Herniated Disc Pain

    Did you know that a herniated disc can develop anywhere in your spine? At our physical therapy clinic, we often see herniated discs among our patients who have been experiencing back, arm, and/or leg pain, although back pain is the most common symptom.

    If you believe that your pain or discomfort is being caused by a herniated disc, we encourage you to contact us today to schedule an appointment with one of our licensed physical therapists. Our innovative care strategies at Carolina Prime Physical Therapy will help you find quick relief. Our experienced team can help you understand the source of your symptoms and heal the affected area so that you can experience relief in the long-term.

    Heat And Cold Therapy Can Help Relieve Muscle Tension And Pain

    Applying heat and/or cold therapy to the lower back can alleviate muscle tension that is commonly present with a lumbar herniated disc. Heat helps loosen the muscle tightness that causes spasms, increases blood flow, and improves elasticity of connective tissue.1 Cold decreases the local tissue temperature which produces an analgesic and anti-inflammatory effect, thus reducing pain.2

    • Apply heat to your back in the morning or prior to stretching/exercise to decrease muscle tension.
    • See Ice Packs for Back Pain Relief

    • Other means of heat delivery include adhesive heat wrap , warm bath, and/or shower at the end of the day.

    Try several options and see what works best for you. The type of heat and how you use it is often a matter of personal preference.

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    How Does A Slipped Disc Progress

    In most cases, the symptoms tend to improve over a few weeks. Research studies of repeated magnetic resonance imaging scans have shown that the bulging prolapsed portion of the disc tends to shrink over time in most cases. The symptoms then tend to ease and, in most cases, go away completely. About 50 out of every 100 people improve within 10 days, and 75 out of a 100 after four weeks. In only about 2 out of every 100 people with a ‘slipped’ disc is the pain still bad enough after 12 weeks that they end up having to have surgery .


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