Real Solutions for Back Pain Caused by Herniated Discs

Are you struggling with intense lower back pain? Do you notice straightening up all the way is painful or impossible? Did this pain start after lifting something heavy or twisting your back? If you nodded ‘yes’ to these questions, you might have a condition known as a herniated disc. Don’t worry; there are proven strategies that can help you feel good again!

Herniated discs are not always painful, but they can be excruciating when they are. Due to the severity of pain associated with a herniated disc, people will try to avoid hurting themselves more and avoid activity. Unfortunately, misguided healthcare practitioners still recommend rest or, worse, bed rest, which is why getting proper treatment is essential!

At MedRehab Group, our team of specialized physical therapists is fully equipped to guide you toward the relief you’ve been seeking, allowing you to get back to the activities you genuinely love without pain!

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Our Patients Get Great Results

“Found MedRehab Group after being in a car accident. The process of coordinating with insurance and scheduling appointments was seamless. Before coming here my injury caused me a lot of pain and interfered with my day to day life. Been coming here for treatment for about four months now and have noticed improvement with my injury. They take the time to make a personalized treatment plan as well as explain the reasoning for exercises and practices. Aqsa and her team are patient, professional, and organized. They are kind and good people with expertise level knowledge. Always feel like I’m in good hands here.” – Lisa

Understanding the Nitty-Gritty of a Herniated Disc

To understand what a herniated disc is, it’s important first to understand the role of spinal discs. Your discs are like shock absorbers in your spine, absorbing compressive forces and permitting smooth, free movements like bending forward, backward, and rotating.

However, as we age, our discs naturally degenerate, begin to dry out, become more stiff, and weaken, becoming more susceptible to herniation. Think of your discs as being like grapes when you’re young and then drying up to be more like raisins as you age.

In addition to age, several variables can elevate your risk of experiencing a herniated disc, including:

Smoking: Cigarettes are thought to reduce the supply of oxygen to the disc, causing it to break down more quickly than it normally would.
Occupation: Those engaged in jobs requiring repetitive motions like lifting, bending, and twisting are also more susceptible.
Sedentary Lifestyle: Long durations of sitting, especially in incorrect postures, contribute to increased risk.
Genetics: Family history may play a role in increasing the risk of developing a herniated disc.

A herniated disc occurs when the soft, gel-like substance in the middle of the disc breaks through the inner aspect of the disc and protrudes out, usually in the back wall of the disc. This bulging out can pinch the nearby spinal nerves, leading to inflammation and excruciating pain that might even radiate down your leg or arm.

Even when the disc doesn’t affect the nerves, it is infamous for causing sharp and intense pain in the lower back, affecting your ability to move, especially standing upright, and interfering with your overall quality of life. For some, the pain is so unbearable that it hampers even the simplest daily tasks, like sitting, moving, or lying down to sleep.

The silver lining? Our skilled physical therapists can teach you how to manage your debilitating pain and provide the tools to return to a pain-free life!

Exercise of the Month

Bird Dog

Start on your hands and knees on a mat or table. Brace your abdominals and keep your back flat. Slowly raise one arm straight out in front of you while simultaneously raising your opposite leg back behind you until both limbs are straight and parallel with the ground. Lower them back down and repeat with your other limbs. 3 Sets, 10 Reps.

Unconventional Yet Highly Effective Tips to Help Your Back Pain

Back pain is one of the most common ailments affecting adults worldwide. While there are various conventional treatments and strategies for dealing with back pain, prevention remains the best approach. Here are a few uncommon yet highly effective tips for preventing back pain that you can try at home.

Diaphragmatic Breathing: Diaphragmatic breathing is not just for Yoga enthusiasts. This breathing technique engages your diaphragm, reduces your heart rate, and helps in relaxation. Surprisingly, it also helps in stabilizing your core. A strong core can better support your back, preventing back pain.

How to do it:
- Lie on your back with your knees bent. Place one hand on your chest and another on your abdomen.
- Inhale deeply through your nose, allowing only your abdomen to rise.
- Exhale through your mouth, engaging your core muscles.
- Practice this for 5-10 minutes daily.

Dynamic Sitting: Sitting for prolonged periods is a leading cause of back pain. Dynamic sitting encourages movement even while seated, making your core muscles work in maintaining posture.

How to do it:
- Choose a chair that allows freedom of movement. Swivel chairs are a good choice.
- Shift your weight periodically and tilt your pelvis by moving your belly button forward, and then tilt your pelvis back, allowing your lower back to “slouch” slightly backward.
- Engage your core muscles intermittently while sitting using the same diaphragmatic breathing mentioned above.

Visualization Techniques: Believe it or not, the mind plays a significant role in perceiving pain. Visualization techniques can not only help in relaxing tense muscles but can also mentally train you to handle pain better.

How to do it:
- Close your eyes and imagine a serene environment.
- Visualize the tension in your back being replaced by relaxed, calm muscles.
- Pair this visualization with deep breathing for better results.

By incorporating these unconventional strategies into your daily routine, you can help prevent the onset of back pain. Always consult our MedRehab Group providers before starting any new exercise to ensure it’s appropriate for you.

Effective Solutions for Herniated Disc

At your first visit, one of our experienced physical therapists will perform a comprehensive assessment, including a medical history and physical examination. Afterward, your physical therapist will design a personalized treatment plan specifically for your unique situation that may include the following:

Manual Therapy: Our physical therapists use passive movement techniques, called mobilizations, to improve the range of motion in the spine, reducing stiffness and pain.

Stretching and Mobility Exercises: Targeted stretches to improve spine mobility and muscle flexibility are often the starting point. As you move better, you’ll feel better!

Core Strengthening: Exercises like planks and bridges can help stabilize the spine and help in improving proper techniques when performing movements like squatting or lifting activities.

Neural Mobilization: Our therapists may use neural mobilization or “nerve gliding” exercises to relieve nerve tension, which can reduce the radiating pain commonly associated with herniated discs.

Understanding the condition and its management is crucial. Our experts often educate the patient about body mechanics, lifestyle changes, and long-term exercise strategies to prevent future episodes. We know that your first step to recovery starts with understanding.

Why Wait?

Call MedRehab Group today for a comprehensive evaluation and learn the steps you can actively take to recover from a herniated disc and guard against future occurrences. Book your life-changing appointment today!

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Recipe of the Month: Egg Roll in a Bowl

Ingredients:

1 lb ground turkey or chicken
¼ cup yellow onion, chopped
3 cloves garlic, minced
2 teaspoons fresh ginger, grated or minced
1 12-14 oz package coleslaw mix
¼ cup low-sodium soy sauce, tamari or coconut aminos
2 teaspoons toasted sesame oil
1-2 teaspoons sriracha or sambal oelek
2 green onions, sliced
sriracha, for serving (optional)
sesame seeds and chopped cilantro, for garnish
cooked cauliflower rice, for serving (optional)

Instructions:

Heat a large skillet over medium-high heat. Add ground meat and cook until no longer pink, about 5-6 minutes. While cooking, break meat into smaller pieces using a wooden spoon or spatula and season liberally with salt and pepper.
Add onion, garlic, ginger, coleslaw mix, soy sauce, sesame oil and sriracha to the skillet. Cook for another 5 minutes or so, until cabbage is tender. Taste and add more soy sauce or sriracha, if needed.
Portion mixture into bowls and top with green onions, sesame seeds and cilantro. Serve with additional soy sauce, sriracha or chili crisp, if desired.

Prerna | Registered Massage Therapist

Prerna is a compassionate physiotherapist from India with over 8 years of experience in neuro-trauma and orthopedic rehabilitation. With a Master’s in Exercise Science, she has helped many patients in India regain mobility and improve their quality of life. Prerna also gained valuable experience as a rehabilitation assistant and administrator in Canada, where she deepened her expertise in patient care.

Driven by curiosity and a genuine passion for healing, Prerna is dedicated to guiding each individual on their unique healthcare journey with personalized, thoughtful care.