Disc herniation is a relatively common diagnosis, and they often occur when the gelatinous interior of the disc (called the nucleus pulposus) partially protrudes or protrudes out of the back or vertebral body through a broken part of the outer layer (called the annulus fibrosus). inside the canal, causing irritation or compression of adjacent spinal nerve roots.
Although disc herniation is most common in the lower lumbar spine, it can actually occur in any spinal segment in the body (cervical, thoracic, or lumbar spine).
While discs usually help absorb pressure on the spine, herniated discs and compression of nerve roots can make everyday life extremely difficult and painful.
We can overcome this challenging symptom with a range of treatments. This article will discuss how to treat, exercise and prevent.
Symptoms of a herniated disc
If a herniated disc is found on an MRI scan, this does not mean that the herniated disc is painful . But a herniated disc is real, and the problem can cause a variety of symptoms.
A herniated disc may or may not cause low back pain, depending on where it is. But more commonly, it causes pain in the buttocks, legs, or feet. If the nucleus pulposus of a herniated disc contacts a spinal nerve in that area, compressing the spinal nerve can cause weakness, tingling, or numbness in the leg.
A herniated disc in the cervical spine can cause pain or spasm in the neck and shoulder blade (scapula). If the condition progresses to the point where the nucleus pulposus compresses the nerves in the area, pain may radiate into the arm, causing numbness, tingling, or weakness in the arm, hand, or fingers.
The thoracic (middle back) disc herniation is rare and the symptoms are more diffuse. Most commonly, a herniated disc in this area causes pain in the abdomen, upper back, or lower back. The symptoms can also affect one or both legs, and can even cause weakness in the extremities.
Because of the variety of locations and possible symptoms, doctors need to start with a thorough evaluation. In addition to asking about the cause of the condition, the spine is examined to assess the mobility of the spine and the location of pain.
Compressed nerve
In most cases, a herniated disc can compress or compress an adjacent spinal nerve. When this happens, the resulting pain, numbness, tingling, or weakness usually spreads to the extremities.
When evaluating nerve entrapment, doctors usually check to see if moving in a particular direction will lead to improvement or complete relief of symptoms in the arm or leg.
This is called a directional preference and will determine the type of exercise that is enacted. Conversely, if moving in a certain direction causes increased pain in the extremity, this type of exercise is usually avoided early in treatment.
Of course, in some cases, when conservative treatment is not enough to relieve pain from nerve tension, a herniated disc may require surgery to relieve it .
Treatment of a herniated disc
After a herniated disc has been diagnosed and evaluated for appropriate conservative treatment, the doctor will give light exercises , try to relieve the pressure on the pinched nerve, of course this is formulated according to the patient’s directional preference.
The next step is to help stabilize the spine through core stabilization training and increase the patient’s endurance by adding aerobic exercise. Finally, improve overall body flexibility through stretching and physical activity.
First 24-48 hours
The first 24 to 48 hours after a herniated disc are usually the most painful, and you may be afraid that activity will make the situation worse worse. Fear is normal and it is important to stay active and avoid bed rest at this time.
Light aerobic exercise, such as walking or swimming, can relieve muscle spasms and relieve some of the pain you are experiencing. Gentle core strength and mobility exercises are also often used to strengthen the muscles around the spine to stabilize the spine.
Also, spinal traction, which can help reduce pressure on nerves in the spine, may also be helpful in the short term.
Each method can help you get back to normal faster without making your symptoms worse.
Continued treatment
Once the acute phase of disc herniation has passed, it is time to start exercising focused on conservative treatment.
Core strength training will be more challenging at first, make sure you have enough strength to supportSupport these important muscles.
When necessary, a sports coach or doctor is needed to observe the status of exercise in real time to prevent potential harmful compensatory activities.
If the condition is successfully controlled, or if symptoms have resolved, activities for the disc herniation should also be continued.
Actions to Relieve a Herniated Disc
A herniated disc can occur in any of several different directions and in any of the 23 individual discs. Therefore, treatment methods vary from person to person.
A few of the most common actions are listed below. These moves focus on correcting posture and strengthening the core muscles, reducing pressure on pinched nerves in the spine.
Prone stretch
How to do it:
Start on your stomach for five minutes. If the movement is beneficial, this pose can reduce some symptoms in the legs.
Once this position is comfortable, prop yourself up on your elbows. Try to hold this pose for five minutes.
This move can be made even more difficult by pushing your upper body off the ground with your arms. If you can, complete three to five sets of ten reps each.
Although this movement can sometimes cause some backache, the symptoms and pain in the legs will not worsen. If symptoms worsen, you must stop the movement immediately.
Dead bug
How to:
Lie on your back with knees bent , with your feet on the floor.
Contract your abdominal muscles so your waist is flat on the ground.
Keeping your abs tight, lift your legs off the ground and push forward slowly in sequence.
Then, alternately raise your arms overhead and back to your sides.
Continue to cycle between the arms and legs. Repeat three sets of five each day.
Station Pull Back
How to do it:
On the door or other sturdy place to tie an elastic band and hold both ends of it in your hands.
Put your arms by your sides and pull the band back with your hands while squeezing your shoulder blades.
When you do this, don’t shrug your shoulders or lean your neck forward.
Repeat three sets of ten each day.
Bird Dog
How to do it:
Start on all fours.
Before starting any movement, make sure your core is supported.
Raise your left arm and stretch forward until it is flush with your torso; at the same time, kick your right leg back until it is flush with your torso.
Hold this position for 5 to 10 seconds, then return to the starting position and repeat with the other limb.
Try doing two to three sets of ten repetitions each day.
How to prevent it from happening again
There is no way to completely guarantee that the body will never develop a herniated disc, but there are still a few steps you can take to prevent it.
The first is regular strengthening exercises that target the muscles that support the spine and posture, along with regular aerobic exercise, which can help keep the spine healthy and stable.
In addition, maintaining an appropriate body weight can reduce the pressure on the disc and reduce the likelihood of a herniated disc. When lifting heavier objects, using proper posture (using the legs to avoid bending the spine) can also help.
Lastly, avoiding high heels and smoking will further reduce your chances of developing this spinal disorder.
Experiencing a herniated disc can be very frustrating and painful, a condition that can greatly hinder the ability to work and live throughout the day and make daily activities extremely difficult.
We can relieve and improve pain through general conservative treatment and embark on the road to recovery.
Exercise can help improve and relieve the symptoms of a herniated disc, they can reduce the pressure on nerve entrapment, and it can also increase muscle strength , increasing flexibility to support the affected part of the spine.
If any activity exacerbates symptoms and causes pain, be sure to seek medical attention and let your doctor know to find out the cause.