How you can fix a herniated disc is a question that most people ask. A herniated disc often occurs when the jelly in your disc abnormally extends past the tough exterior. In most cases, the effects may go unnoticed for a while, but in other instances, mild effects may develop. Medics associate it to old age due to the degeneration of the disk. However, other factors such as lifting heavy objects with your back muscles, accidents, sedentary lifestyle, and in rare cases, injuries related to strenuous activities.
They are other risk factors that may lead to the development of herniated disc:
- Occupation- where heavy lifting is involved or manual labor
The main signs and symptoms that can make you suspect of degeneration of a disc are; leg pain, back pain, neck pain, numbness, or weakness in the lower extremity. Although it may not always warrant medical attention. It is essential to seek medical attention if pain persists.
Acupuncture Can Fix Your Herniated Disc
Acupuncture is a key component of traditional Chinese medicine. Its a procedure done by doctors trained and licensed in Western medicine. whereby doctors insert needles at specific points on your body. In this case, the doctor will aim the needles at your spinal cord since it is the affected area. The procedure is often painless and will not take much time.
Acupuncture will increase the flow of your blood. Thus stimulating fast healing in the affected areas. Also, it helps the body to trigger the production of endorphins, pain-relieving hormones, which help to relieve pain in the affected area.
Additionally, this therapeutic procedure assists in counteracting inflammation. It does so by triggering the body to release components such as vascular factors that help to reduce inflammation on affected parts. If you are experiencing stiff joints. This procedure can be beneficial to assist in the relief of stiffness.
Stretching Or Yoga Can Fix A Herniated Disc
Yoga is a very fulfilling procedure in relaxing your muscles. But if you overdo the process, it can make the situation worse. It can help in ensuring your back muscles are strong. Yoga and stretching can help in hindering back pain by ensuring the pressure exerted on your disc is reduced. Yoga is particular, and not all types of yoga can be suitable for you.
Before indulging in any yoga classes or starting yoga on your own, ensure you consult a specialist for professional advice.
They are various type of stretches that can help you fix a herniated disc:
They are useful when you have degeneration of a disc in the upper extremity, especially in the areas around the neck. The disc can cause stiffness on your neck or, in some cases, pain around the neck. The associated conditions in such a scenario are the inability to rotate your neck or straining in the rotation process. You can sit on a comfortable chair in an upright position while leaning your chin near your chest. At this position, you can tilt your neck to the left and right for a few minutes.
Seated Chair Stretches
Sit in a comfortable chair with one foot raised, or you can extend it in at a certain angle. You can then lean forward towards the stretched foot. In the position that will ensure that your back muscles are sufficiently stretched. For better results, you can remain in the position for 20 to 30 minutes then change over to the next leg. It is a physiotherapy procedure. It will ensure that you relieve any pain that comes along with the degeneration of the disc.
Hamstring Stretch Using A Towel
You can lie on a mat while sleeping your stomach while lifting one of your legs. On the raised leg. You can lightly wrap a towel on it and pull that leg using the cloth towards you gently for around 30 seconds. This procedure is useful when a herniated disc is causing pain in your legs or causing muscle weakness in your lower extremity.
If you cannot adequately perform this stretch on your own, then ask for assistance from a friend or professional physiotherapy. Just like most exercises, you should do it cautiously. Limit the time of the activity to avoid putting more pressure on your muscles. You can create a schedule where you can opt to do it. Either in the morning, evening or at midday, depending on when you are most comfortable.
Other stretches can help include dorsal flexion, piriformis stretch, and stretching your chest to your knee. However, if you do stretching and yoga that over stress your muscles. The herniated disc will end up being worse.
Swimming Can Fix Your Herniated Disc
Swimming is beneficial in strengthening the muscles of the back and partly the neck. It is most recommended since you don’t put more pressure on the disc. It is not a strenuous activity. It can do wonders on your back if you are experiencing pain due to disc degeneration.
While swimming ensure you mostly incorporate backstroke as your number one option swimming style. Additionally, you can also avoid swimming in cold pools. The warm pool will increase the circulation of blood to the spinal region. That will help fasten the healing process in a significant way.
In the swimming process, ensure you don’t use much force to avoid further stress on the disc. Moreover, ensure you thrust your neck swiftly to prevent any damages on your neck. This will prevent further deterioration, especially if you have neck pains.
Walking Can Fix Your Herniated Disc
Walking plays a clinical role in the healing process of a herniated disc. Walking helps in strengthening the muscles that support your spine. These muscles usually play a vital role in maintaining the movement of the lower limb. Which may lead to an increase in blood flow. Secondly, walking increases the flexibility of the lower back. This increases the ease of healing. Additionally, walking helps to maintain optimal weight. Reducing the risk of a herniated disc. It also keeps optimal blood pressure.
Most physiotherapists recommend constant movement will enable a continuous movement of muscles. Eliminating any blood clots and stiffness of muscles. Walking is part of the exercise, although you cannot rely on it solely to reduce a herniated disc. It is a physical activity that is useful in stretching of muscles.
Mckenzie Method Can Fix Your Herniated Disk
Mckenzie’s practice is named after a New Zealand therapist called Robin McKenzie. He developed maneuvers that are now used for therapy for patients diagnosed with a herniated disc. His main objective was to relieve and minimize the patient’s signs. Symptoms of the herniated disc, which mostly included neck and lower back pain.
These maneuvers usually reduce the pain a patient may be experiencing. Also minimize the risk of recurring pain that cause patients to seek medical attention. It was also designed to reposition any displaced inter vertebral disc. Lastly, the Mc Kenzie method reduces the muscle spasm associated with disc herniation. Releasing entrapped nerves. They ease the tension between spinal structures and thus initiating the healing process.
One should first seek medical attention before doing the maneuver to avoid further injuries. If you have had surgery before, this is not a method of choice for you. Also, if you have ever had a spinal fracture, ensure you don’t attempt this method. Mckenzie process should be done gently. Abrupt movements can cause further damage to your spine.
The Best Mckenzie Procedures
Lie On Your Stomach
When sleeping, you can avoid lying on your back and lie on your stomach. This method helps to reduce pressure on your back and distribute any pain on your back.
Lie On Your Pillow
Ensure while lying on your stomach that you support your chest with your pillow. Your arms should also be in a straight position while your head is turned to the side.
While lying on your stomach you can perform a few press-ups. This exercise will ensure that your back restores its original curve. Additionally, it can also ensure that your stiff back is more flexible.
Extending Your Back While Standing
It is another Mckenzie method that is very useful in a herniated disc. You can stand up in an upright position while placing your hands on your back. You can swiftly bend backward while ensuring that your knees are straight. Repeat this procedure a few times each day.
Other methods you can incorporate include; flexion while standing, sitting, or lying on your back.
Although a herniated disc is not a primary medical concern. It can cause your daily living hard or uncomfortable. Back pains are very irritating and sometimes can restrain you from efficiently performing your daily tasks. It is essential to find a solution that will help relieve the associated symptoms.
The above procedures will help eliminate a herniated disc. Most doctors also recommend resting and avoiding strenuous activities as an option of recovery. However, if the pain, numbness, tingling, and weakness in the lower extremity persist, you can seek medical attention.