If anyone else has had these problems before, they know exactly how it feels. I was at the gym, working on my rehab for an already ailing back when I bent down to pick up my boxing gloves and felt what seemed like an electric shock settle in my lower back when my disc ruptured, I didn’t find out until 3 days later. I remember falling on my face, waking up 5 minutes later to a pile of drool and one other person there, playing with their cellphone, before an old man walked in and started to do some kind of high kicks and dancing around. It was a weird day. The old man kept looking at me and kicking, like he knew I just obliterated a disc in my lower back and was showing me what he could do as I had trouble standing. I got up, finished my workout cycle, just because **** ****, albeit in a crap load of pain and left. As I left, the person on the cellphone was still there, I guess setting a world record on fruit ninja and the old man was still doing his best imitation of the rockefeller dancers. The pain was definitely more than just a pin prick.
Here are three simple ruptured disc exercises your doctor may recommend
Ruptured disc treatment exercises are a simple but potentially overlooked method of addressing a ruptured disc and relieving symptoms. Setting aside time to do stretches and exercises as a form of treatment for a ruptured disc is important, as is being mindful of your daily activities and their effects on your body. For example, sleeping on your stomach puts a lot of strain on the neck and back, possibly aggravating the symptoms of a ruptured disc. Sitting also creates immense pressure on the lower spine. In addition to heightening your awareness of your daily activities and their impact on your back, specific exercises can help stretch the muscles that support your spine and take pressure off the sensitive area around a ruptured disc.
Ruptured disc treatment exercises you can perform at home
There are many simple stretches you can do to loosen up your core and back muscles. Here are three that can be easily done in the comfort of your own home, but make sure to get your doctor’s approval before starting any new exercise program.
- Lower back stretch. Lay on your back on the floor. While hugging your knees, gently rock side to side.
- Cobra pose. Laying on your stomach, prop your body up with your elbows. For a deeper stretch, raise yourself up onto your hands while keeping your pelvis on the ground.
- Cat-cow pose. While on your hands and knees, look toward the ceiling, stretching your neck and arching your back so that your stomach stretches to the floor. Inhale and bring your chin to your chest while arching your back outwards so your stomach moves toward the ceiling.
Hold each of these stretches for several seconds and repeat between 5 and 15 times. If at any point you feel pain, stop immediately and contact your doctor.
Daily measures to implement as ruptured disc treatment
In addition to the above exercises, traditional aerobic activity can help relieve ruptured disc symptoms. Going for a daily walk or swim are two easy ways to increase blood flow and strengthen your core muscles, which can take pressure off your ruptured disc and improve your spine health. Other exercises such as biking, yoga or Pilates can also improve strength and flexibility in your neck or back. Always remember that when trying a new physical activity, clear it with your doctor, start out with small amounts of time and low intensity before gradually building yourself up.
Conservative treatments like exercise, medication, rest and hot/cold compression help many patients find relief from the symptoms of a ruptured disc but they don’t work for everyone. Surgery may become an option if pain persists after exhausting other treatments. To learn more about the advantages of minimally invasive spine surgery compared to traditional neck or back procedures, contact Laser Spine Institute today.
Ask one of our dedicated Spine Care Consultants for your no-cost MRI or CT scan review* to determine if you are a potential candidate for one of our procedures.