Exercises for disc tears or herniations include lying face down and performing backward bends. Avoid forward bending and pulling knees to the chest. Centralization of pain indicates progress. Maintain proper posture and avoid sitting for long periods. Consult a doctor if pain worsens or if new symptoms arise.
Dr. Andrew Lombardozzi emphasizes the importance of proper exercises in managing disc tears and herniations. For those struggling with these conditions, he highly recommends watching this instructional video titled “How to Treat a Lumbar Disc Tear or Disc Herniation” by Dr. Mike Hsu. This video details specific stretches and techniques to alleviate pain and support recovery.
Access the Video
You can view the video here:
Key Points from the Video
Dr. Hsu discusses several critical aspects of managing a lumbar disc tear or herniation:
Recognizing Symptoms
- Signs of a Disc Injury: Pain that begins suddenly, difficulty bending forward, or discomfort while sitting for short periods can indicate a disc tear or herniation.
- Increased Pain: Coughing or sneezing may exacerbate the pain.
Recommended Exercises
- Backward Bending: This is beneficial. Dr. Hsu suggests forms of backward bending combined with lying face down to alleviate disc pressure.
- Avoid Forward Bending: Forward stretching and pulling knees to the chest can worsen the condition.
- Lying Down: Attempt to lie face down for at least 5 minutes every hour. Use a pillow for comfort to support your belly or prop up on your elbows if needed.
Monitoring Pain
- Centralization of Pain: Relief is often felt when pain shifts from the leg or buttock to the center of the lower back, known as centralization.
Continuing Exercises
- Prone Press-Up: This exercise helps centralize pain. Start by lying face down and pushing your upper body up while keeping your waist on the ground.
- If pain improves, you can gradually increase the intensity of this exercise. However, if you feel discomfort radiating down your leg, stop and consult with a healthcare professional.
Important Treatment Advice
- Maintain Back Posture: After completing the recommended exercises, ensure your lower back maintains its inward curve when getting off the bed.
- Avoid Prolonged Sitting: Alternate frequently between lying down and walking; if necessary, sit with support for your lower back.
If you experience worsening symptoms or new issues, including numbness or weakness, it’s crucial to seek medical attention promptly.
By following these exercises and recommendations, patients can effectively support their recovery from disc injuries. For further information on preventing back injuries after recovery, please refer to Dr. Lombardozzi’s resources.