Self Care

Self Care for Lumbar Disc Problems

Self care is an extremely important part of your treatment. Without you are likely to be in pain for a longer time, require more treatment and are more likely to have your pain come back. Here are the basics.

1. Do not sit.

· Don't sit any more than necessary.
· Sitting increases the pressure on the disc.
· Slumping is much worse than sitting upright.
· The longer you sit, the more the disc will buge.
· If you sit, make sure you keep a curve in your back.
· If you sit use a timer so you remember to take breaks between 15 and 40 minutes.
· Watch out for soft sofas and chairs.
- If possible sit only for using the bathroom and eating.

2. Don't bend forward at the waist and don't lift heavy objects.

· Any bending forward at the waist causes the disc to bulge.
· Practice the diagonal stance and bending from the hips, not from the waist.

3. Do end backwards.

1) Standing back extension: Make fists behind your back and stretch backwards using your fists as a fulcrum.
2) The Cobra: Lying face down, push up with your arms to make your back arch. Hold 10 - 30 seconds. Come down very slowly.

· Bend backwards every hour while acute and for two weeks more.
· Do the Cobra 2 - 3 times a day, 3 - 4 slow repetitions
· If you forget and find yourself slumping, sitting too long or bending forward, immediately do the back extension.
· If you have pain do the back extension. The cobra is especially helpful if you wake with pain.
· Moderate back pain, which goes away after the exercise, is OK.
· Stop if there is increasing leg or buttock pain or if back pain persists and report this to your doctor.

5. Inversion

If you have access to an inversion table and the doctor has determined that this is right for you, it can greatly speed your healing.

A second best is using a physio ball, but be careful not to fall off!

4. Avoid:

1) Heavy lifting, especially lifting combined with bending or overhead lifting, (no headstands!!)
2) Jumping, jogging, things that involve compressing. (No trampolines!)
3) Sudden twisting or side bending.

5. Synptomatic Relief - see Dr. Manlove about which are right for you

1. An elastic back brace. This can help relieve the muscle spasm associated with back pain.

2. Anti-inflammatory drugs or natural compounds.

3. Cold - I recommend getting two cold packs and keeping them in the refrigerator, not the freezer, so you can rotate them.

4. Additional nutritional supplements may be recommended based on your case.

General principles:

Drink plenty of good water. Avoid water stored in plastics. Filtered water is preferable.
A disc protrusion is a tear in the tissue of the outer part of the disc.
Bending forward or lifting heavy objects compress the disc and force the inner part of the disc to bulge through this tear.
Bending backwards or hanging from hips or ankles takes the pressure off the disc and allows the inner disc to centralize.
If you can consistently centralize the disc, the tear will heal, typically in one or two weeks.
Even after the disc is no longer bulging it is still vulnerable for several more weeks as healing takes place.
Many patients have relapses if they do not continue with treatment during this vulnerable period.
The disc is living tissue but has no blood supply. It gets nutrition from gentle motion that pumps fluids.
Chiropractic adjusting restores normal joint motion, helping the disc heal.
Most people with disc problems can heal without surgery.
Most people with disc problems can return to normal activities.
People who carry through with treatment and then work to strengthen backs, legs and abdominal muscles do best.
Smoking is a major risk factor for disc herniations and slows healing of all wounds. Now is an excellent time to quit. If you need help, nutritiohnal support and emotional repatterning or PKP , along with appropriate nutritional support can ba a big help.

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Disclaimer: The entire contents of this website are based upon the opinions of Dr. Manlove, unless otherwise noted. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Dr. Manlove. Dr. Manlove encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.

These statements have not been evaluated by the Food and Drug Administration. Products discussed in these articles are not intended to diagnose, treat, cure or prevent any disease. If you are pregnant, nursing, taking medication, or have a medical condition, consult your physician before using any product.