6 Dos And Don’ts For Managing Low Back Pain With A Herniated Disc

Could It Be A Herniated Disc?

Everyone gets back pain, particularly with age. But 8% of all adults experience chronic lower back pain. Back pain can happen due to strains and sprains, but chronic pain can often be traced to a herniated disc. For people with herniated discs, the only way to navigate the day is to manage the pain.

What causes herniated discs?

Between the vertebrae in the spine lie fibrous discs. These discs act as shock absorbers, stopping the vertebrae from rubbing together. The gel-like center splits through a weakened area in the outer wall, causing a herniated disc. Due to aging, smoking, or other factors, disc material breaks down, and the surrounding ligaments weaken. The condition causes nerve pain, weakness, and a host of other severe symptoms. If a doctor confirms a herniated disc, these 6 dos and don’ts can help manage the pain.

1. Do try heat and cold therapy

Temperature therapy or hot and cold therapy can relieve the muscle tension that happens with a herniated disc. The heat helps with loosening the muscle tightness that causes spasms and increases blood flow. In contrast, the cold reduces the local tissue temperature, which produces an anti-inflammatory effect and reduces pain. Temperature therapy is excellent for relieving immediate pain and discomfort.

2. Do ask about physical therapy

Physical therapy includes a range of techniques that improve flexibility and strengthen the surrounding muscles. Herniated disc pain can actually improve with exercise. A physical therapist can assign a fitness program based on health, weight, and existing injuries. Follow the instructions closely, and over time, there will be a significant decrease in chronic pain.

3. Do ask your doctor about steroid injections

If the pain continues to affect the quality of life, speak with a doctor. The doctor can recommend an epidural injection. The injection contains a corticosteroid that can restrict the signals and chemicals related to pain. The injection takes a few minutes and takes effect a few days later. Most epidural injections last up to 3 months when combined with physical therapy. Steroid injections do carry some risk. Make sure to address any concerns with the doctor.

4. Don’t spend the day sitting

Some jobs require hours of sitting without rest, but the result can be unbearable back pain. Sitting without rest places pressure on the lower back muscles and discs. Poor posture adds to the issue, putting strain on the discs. Make sure to get up and stretch every half hour or take a short walk every hour. If possible, invest in ergonomic chairs, standing desks, and other equipment to improve overall posture.

5. Don’t overexert yourself

In some instances, exercises like physical therapy can prevent pain. However, high-impact activities and lifting excess weight places too much stress on the spinal discs. High-impact exercises include running and jump rope, while weighted deadlifts and squats can impact the spine. Make sure to monitor these exercises for pain and follow the guidance of a personal trainer.

6. Don’t ignore your sleep positions

Lower back pain can affect all parts of life, including sleep. However, some sleeping positions can make the pain even worse. Similar to sitting, poor posture lying down for hours can place undue stress on the spine. The result is a painful, grumpy morning. The goal is to maintain the spine’s natural curve while sleeping. Sleep on the back with a pillow under the knees or on the side with a pillow between the knees.

Take the right steps for a pain-free life

Herniated discs can be debilitating, but there are ways to manage the pain. Follow these do’s and don’ts for a better quality of life. If the pain persists, speak with a doctor further. The doctor may suggest advanced treatment like minimally invasive surgery. Surgery can reduce pain and discomfort, but the non-surgical methods are often just as effective.