Herniated Disc

November 30th, 2007 | by admin |

Sponsored Ads

Herniated Disc

What is a Herniated Disc, how is it different from a Bulging Disc, and What You Can Do About It?

by: Jesse Cannone

So what in the world is a Herniated Disc??? Well, rather than confuse you more, I am going to give you my simple, easy to understand definition… a herniated disc is simply a protrusion, or sticking out of the disc. Think of a disc as a balloon being held in place between your hands… if you push your hands together unevenly the balloon will bulge out on the opposite side. This is what happens to the disc between the vertebrae.

A Bulging Disc is the same thing as a herniated disc… just a different name.




Herniated discs are probably one of the most common diagnosis’s for out there and is often used when a doctor can’t find an explanation for the person’s pain… similar to a doctor explaining away various aches and pains as arthritis.

The problem is, many people who are diagnosed with a herniated disc don’t have pain because of it… and, for years, research has shown that in many cases, people live with herniated discs yet never have any back pain or symptoms. The point is, if you’ve been diagnosed with a herniated or bulging disc, it may not be what’s really causing your back pain!

Even if you’ve had x-rays and MRI’s done that show a herniated disc, chances are still very good that it’s not the problem… so read on to learn more and find out what’s causing your back pain…

So what causes a disc to herniate?

Well, many people want you to believe it’s old age, excess weight, stress, poor genetics, or how you lift a heavy object…

while these are all potential factors, the biggest factor or cause is uneven pressure placed on the disc. Yes, you read that right… uneven pressure on discs is the biggest cause of herniated discs.

Visit The Back Pain Forum

Remember we talked earlier about the uneven pressure? Well, months and years of this uneven pressure causes discs to breakdown.

Do you have any idea what causes this uneven pressure?

It’s something so simple that it amazes me how many people, including the experts (orthopedic specialists, chiropractors, physical therapists, etc) fail to recognize it.

So what is it??? Muscle Imbalances.

You see, muscle imbalances pull your bones and joints, especially the pelvis and spine, out of place and this places excess and uneven wear and tear on the body.

This is where Chiropractors come in…

The whole concept of chiropractic care is to manually move the bones and joints back into the proper position.

Makes sense right? WRONG! Why? Because the same muscles that pulled those bones and joints out of place to begin with, will do so again, usually within days.

The ONLY way to address muscle imbalances is to first identify them, then work on correcting them with the right combination of corrective exercises and stretches… and any treatment that fails to include this formula, is doomed to fail!

To learn more about muscle imbalances, be sure to read my article titled “Aches, Pains, and Injuries” here: http://www.losethebackpain.com/achesandpainsarticle.html

So when does a Herniated Disc actually cause pain?

Typically, a herniated disc will cause pain when it is putting pressure on a nerve or nerves and this pain is usually felt down the backside of the leg. However, occasionally individuals experience pain in the disc itself or the area around it.

How do you know then what’s causing your back pain?

Whether your pain is in the disc or shooting down your leg, I am willing to bet that it has something to do with muscle imbalances.

In my opinion, it always makes sense to start at the beginning… so the first thing to do is identify what muscles imbalances you have and then begin work on correcting them.

DON’T try things like ultrasound, electrical stimulation, cortisone shots and then feel disappointed that they didn’t work… how can they??? Remember, they don’t address the root cause of the problem!

I am not saying that these types of treatments don’t have a place, it’s just that they will not give you the long-term relief you are looking for. For example, ultrasound may be helpful in conjunction with a corrective exercise and stretching program but it’s not likely to do much on it’s own.

The real key is to not only treat the symptoms, but address the cause of the problem also. You can learn more about how to identify and correct your muscles imbalances in our video, Lose the Back Pain.

In it, we take you thru a series of self-assessments in which you’ll identify which specific muscle imbalances you have. We then show you step-by-step what to do to correct them in our Corrective Action Plans… all you have to do is follow the instructions and in weeks, maybe days, your back will be feeling great again. Order your copy online at http://www.losethebackpain.com or call 1-888-343-FITT (3488)

About The Author

Article by Jesse Cannone of http://www.losethebackpain.com Jesse is a certified personal fitness trainer and post-rehab specialist and he has helped hundreds of individuals to eliminate their back pain. Visit his site now and be sure to sign up for his free email course on eliminating back pain.
support@losethebackpain.com

This is not a substitute for professional medical advice. Seek the guidance of a licensed physician if you need medical advice.

  1. 70 Responses to “Herniated Disc”

  2. By Tina Tutt on Jan 9, 2008 | Reply

    I have been diagnosed with a deginerate disc diseased,also had surgery on my spin(fusion).I had it done about three years ago.Actually i’m worse off now than befor.I admit i was in pain befor,but now i’m in alot of pain.It just dosen’t stop the pain is there allday an all night.I can’t sleep threw the night anymore I don’t knnow when the last time i have.It feels so normal to be up threw t he night.I don’t like it.I would love to just be able to sleep or lye down without the burning in my left leg an my pelvis area.I’m not sure what that is about but i know it’s from the surgery.I have now start to experience cramps,no that’s a cramp that just sit in my upper thigh,it does not move or go away.It comes up strong an painful threw out the day an night.It hurts so bad sometimes I have wrong thoughts going threw my head.Well i’m really tired of living like this everyday an having doctors just blow me away by telling me anything they think might be good for me to hear.I’m really tring to find some help befor i get maybe a blood clog,an that ends up taking my life.I do research as much as possiable about my condition,an i have signs of just that.The doctors that I see hear where I live just push me away with out test or anything other than me telling them what my problem is they just give medication an send me on my way.Please help me I don’t know where to turn. Sincerely,Tired of the pain

  3. By admin on Jan 9, 2008 | Reply

    have you tried going to a different doctor or asking someone to refer a doctor to you?

  4. By shona on Jan 19, 2008 | Reply

    Hi, I was in an auto accident in october 2007, i have been to a chriopractor 3 times a week since. The pain in my neck and numbness in my thumb middle and first finger wernt getting better. I went to my family doc and he had me do an MRI. the results were I have a protrusion at my C5 and C6 that is into my spinal cord. what does that mean? he want me to see a nuerosurgen. please advise

  5. By Rosemarie on Jan 24, 2008 | Reply

    I have 3 heniated disc neck and 3 in back with
    deginerate disc problems. Have pain all the time and down legs both hip, thigh and stabbing pain under bottom. some time knee left on side goes out or jump with pain under knee. hard to walk dr
    has me use cane and take pain killer with out working at all. what would you do. after 6yrs and not thing works. like taking gum and chew and not thing no relieve.

  6. By Stephanie Vincent on Feb 6, 2008 | Reply

    I was diagnose with a bulging dics at c5-c7 and sent back to work like nothings wrong. I’m still experience pain in my neck down my left arm and shoulder with pain in my left hand that hurts extremely bad and am also having pain in the left leg now shooting down the back of my leg with numbness,could this all be related.It’s been a year ago since the injury.What can i do to get some help.

  7. By Cassie on Feb 9, 2008 | Reply

    My name is Cassie and I can remember being 12 and having back pain im now 23 and the pain is just getting worse and I am seeing a neurologist and considering back surgery I have herniated discs between L3-L4 L4-L5 L5&S1 i have been researching herniated discs. and came to this website and im affraid of after surgery being worse I would not be able to bare it i am in so much pain i can barely walk as it is!!!! please send me comment what you think i should do soon i have my appointment 2-25-08 with the neurologist!!!!!!!!!!!

  8. By dustin on Feb 15, 2008 | Reply

    i hurt my back at work in 05 the company denied it happened so therefore i was denied a much needed surgery to remove broken disc fragments from inside of the spinal canal because i had no insurance and the company was deniing workers comp after nearly 2 years of not working and barly eating let alone any other bill paying i settled the claim and forced myself back to work now the problems are back and full fusion is necisarry but because im only 28 the neuro-surgion wants steroid injections after researching all night tonight im more afraid that thhe nerve blocker will allow me to further injure myself besides that i work construction trades and am not certified let alone knowledgable enough to do anything else add in degenerative disc disease and im on my way back to public assistance just to be sent away unable to work yet again then again i dont matter im not rich and dont need a way to support a family or the ability to play with kids on the floor what a long life of pain i get and no sign of releif in sight hows that for a medical break-through!!!

  9. By Jessie on Mar 6, 2008 | Reply

    I have 2 herniated/bulging disc in the L5 L6 cervial spine. What could have caused this? Never in an accident or fallen. I have had a desk job for 30yrs w/the same company.

  10. By Selena on Mar 13, 2008 | Reply

    I was injured in April of 2007 and I have been receiving massages alot. I think for awhile it was helping my discomforts but then I knew I had to go to the chiropractor. I have been 4 times already and I feel sooooooooooo much better. My question is, “Does this mean I will have to permanently keep recieving adjustments throughout the rest of my life?” Plus, I hear having surgery on your neck region or back region will cause arthritis and actually makes the whole situation worse on you. I am in the process of setting up an appointment for a MRI. I really don’t want to see or hear the words herniation or bulging on the results. If so, does anyone know if physical therapy really works? I am 31 and I don’t want to feel like I am 81.

  11. By peggy st.peter on Mar 29, 2008 | Reply

    they said a bluging disc and leg hurt and feet i cant hardly walk and trying to find out why i cant get some answers so if they is someone who can please email so advise pain for ever

  12. By debbie on Apr 18, 2008 | Reply

    relate to all of you with the pain sometimes so bad i can hardly stand it. have gone to the chiroprator it does help. neurologist just wants to do injections or pain killers talk to some about the injection and some say they only last for 3 months at 200.00 an injection but you still have to watch what you do have herniated disc at L5-S1 trying to find and exersise that will help and stop the weight gain I’m going thru have gained 42 lbs in 3 years any help let me know

  13. By karen on May 12, 2008 | Reply

    I have a herniated disc at L5-S1. which is pinching my sciatic nerve. It started the end of November’07, when I stood up after sitting on a metal picnic table, every day at work.

    LIFE WAS PURE HELL.

    There was a constant pressure on my bottom, pain from my groin up my left hip bone, HORRIBLE pain in my left buttock and behind my left knee, and pain that radiated all the way down my leg, and stopped about 2″ below my knee.
    I slept sitting up with 4 pillows stacked beside me, keeping all pressure off my left butt cheek. Laying down was impossible and sleep was never more than 2 hrs at a time. I was burnt out and tired of curling up and crying from the pain everyday. And I have never been a whiner.
    In March ‘08 I finally demanded to be sent to a back specialist/pain management doctor.I had an injection into my disc(even tho numbed, this is not a pleasant experience- felt lots of pressure)
    ……..for 3 days….I was elated! I was pain free…then it came back worse than before.

    Even the pain meds don’t seem to do alot to stop nerve pain. This is my 2nd injury with a pinched nerve, the other being in my neck (C4-C5) with pain down my arm, back, neck tendons and chest. Which in ‘01, for 2 yrs was misdiagnosed as a shoulder problem.
    I had my 1st injection into my sciatic nerve on April 16th ‘08. It stopped the pain that went all the way down my leg, tho the pain in my buttocks and knee was still there. I had a second Injection May 8th ‘08, and am still awaiting the results, as the injections take 7-10 days to fully take effect.
    The doctor says I may have to have a 3rd injection. Then after that. I can’t have anymore for a certain number of months. Cortisone is very bad for the body, But in my opinion, it can’t be any worse than constant pain that controls your life and causes so many other problems such as insomnia, depression, and the sheer hopelessness- of life EVER getting better.
    I can already tell, the pain has eased somewhat already, though not alot of relief yet.
    I know this is long,but I am really trying to help those in horrible pain, like I was, that are wondering, whether or not they should try the treatments. I am willing to answer any Questions
    about the process or outcome of my treatments that anyone may have, as I was Very worried about having them myself.
    The doc said, depending on the person, the usual treatment relief will last somewhere between 2 months to 1 year, with some people never having it come back. After months of not being able to lay down, and being in such pain, I would have paid just about anything for ANY relief at all, even if just for a little while, so I could rest and gather strength for the next bout. I hope this helps.
    I will try and check back to this site in the next few weeks and see if anyone has questions or I can be emailed at sweetnoths@yahoo.com- just put pinched nerve or something in the subject line so I don’t delete it as spam.
    Best of luck to you all,
    Karen

    P.S. The 1st night I could actually lay down and sleep…..was heaven! LOL

    **To answer some questions asked in some of the posts, after seeing a chiro for awhile, the discs will usually re-gain their “memory” and stay in place, then you only have to get maintenance adjustments, every few months or a couple times a year.

    ******* ATTENTION MEN!!*********
    GET THAT WALLET OUT OF YOUR BACK POCKET!! ESPECIALLY MEN WITH CAREERS THAT SIT ALL DAY:
    DESK JOBS, TRUCK DRIVERS, ETC IT MAKES YOU SIT LOP-SIDED, WHICH THROWS YOUR BACK AND HIPS OUT OF ALIGNMENT, AND PUTS DIRECT PRESSURE ON YOUR SCIATIC NERVE. ALOT OF MEN I HAVE TALKED TO SAID THEIR PAIN WENT AWAY, A WEEK OR TWO AFTER BUYING A FRONT POCKET WALLET

  14. By CAROLYN on Aug 8, 2008 | Reply

    HI,I HAVE BULGING DISC IN MY L4-L5 WITH PAIN IN MY BUTTOCKS RADIATING DOWN MY LEG AND UNDER MY LEFT KNEE INTO MY CALF. I HAD A STEROID INJECTION 5 DAYS AGO AND HAVE HAD NO RELIEF. I TRIED GOING TO WORK,BUT ICOULDNT STAND FOR EIGHT HOURS. I FELT ALOT OF PAIN IN MY BUTTOCKS AND IN MY HIP AND DOWN MY LEG. I WANT TO BE ABLE TO GO BACK TO WORK. WHAT ELSE COULD I DO OR SEE PLEASE HELP CAROLYN

  15. By Melody on Aug 8, 2008 | Reply

    My girlfriend of 8 years has been going thru a nightmare for the past year. She has already gone thru 2 rounds of physical therapy, 5 epideral back injections and one surgery. She is still in extreme back pain on a regular basis. None of the treatments have offered any relief. Her issue is her L5-S1 and a pinched sciatic nerve. Now her doctor is talking about fusion. I have no idea what the alternatives or options are, but it feels like she has tried everything and is still in pain. Where can we go for accurate information?

  16. By Charlotte on Aug 21, 2008 | Reply

    Have any of you tried massage therapy. our focus is muscles and those tighten up and can cause some of the pain. give one a try.

  17. By Hector on Aug 22, 2008 | Reply

    I have a herniated disks in my lumbar spine. I can identify with with most everyone above painwise. If anyone has a truthful testimony of having recovered from this condition, PLEASE enlighten us in detail. What did you do to get out of hell?

  18. By JR on Sep 4, 2008 | Reply

    i hope you are better now. i will be praying for your health

  19. By Kim on Sep 8, 2008 | Reply

    I had severe pain and numbeness in my right should and right arm with hardly being able to move my neck for 6 month tried physical therapy then MRI then spinal fusion from c4-c5, it was dream come true this was in 01, I was great for about 4 1/2 years then again the same problem and process basically only I did the epidural injections 4 times in about 1 year period the first one worked great for a few month as they went on the help with pain diminished ended up in 06 having to haved c-4 through c-7 fused again a miracle I have not had pain since. However now I have had very bad pain for about 6 months in my right lower back, hip and leg MRI shows herniated disc between l5-s1 now they want to do antoher injection it is pinching the sciatic nerve so I can hardly walk or sleep or lay just about like all others, I feel I will try the injection again but I have heard the lumar is more painful and less help so I am nervous but I cannot live my life this way.

  20. By pam on Sep 9, 2008 | Reply

    i have the same burning, only i have it from the waste to my feet for ten years. i have RSD AND A SPINAL CORD STIMULATOR IN MY BACK TO HELP WITH THE PAIN AND BURNING. YOUN NEED A NEUROSURGEON. A GOOD ONE.

  21. By pam on Sep 9, 2008 | Reply

    YOU NEED TO APPLY FOR SSD. GET A LAWYER FOR THAT. I HAD TO DO THAT. IT’S BEEN 10 YEARS SINCE I HAD TO DO THAT. IT TAKES ABOUT 1 YEAR FOR IT TO GET SETTLED.

  22. By pam on Sep 9, 2008 | Reply

    I WENT THROUGH IT. IT HELPED FOR AWHILE, BUT I’M NOW DISABLED FOR LIFE. I HAVE RSD, IT’S BEEN 10 YEARS NOW. GOOD LUCK

  23. By pam on Sep 9, 2008 | Reply

    SOUNDS LIKE SHE MAY HAVE RSD. I HAVE THAT. GET A LAWYER AND GET SSD FOR HER.I’VE HAD IT FOR 10 YEARS NOW. I HAVE A SPINAL CORD STIMULATOR IN MY BACK TO HELP WITH THE PAIN. EMAIL ME AT leporepm2@hotmail.com.

  24. By Ashi on Sep 15, 2008 | Reply

    Hi,for about 10 years i had terrible back pains so my doctor decided to have me do a MRI, when the result came back this is what it said. The MRI findings consistent with schornls node, disc dessication, disc herniation L5/S1, and mass effect on cauda equina.From since i was dignosed with the problem i’d have injectble treatment which only worked for atleast 2 weeks then back to pain again, so now i’m sceduled to do surgery in December. I would like some advice on what i should, if is to have the surgery or not.

  25. By kelly on Sep 15, 2008 | Reply

    I KNOW EXACTLY WHAT YOU ARE SAYING I HAS 2 SPINALFUSIONS 2000 AND 2001 I HAVE BEEN IN WORSR PAIN THAN EVER WHEN I WAKE UP AND ALL DAY TO SIT STAND OR LAY DOWN EVERYONE PUSHES AWAY BECAUSE THEY DIO NOT KNOW THE PAIN UNLESS THEY ARE IN OUOR SHOES

  26. By Diane on Sep 26, 2008 | Reply

    I fell and hurt my neck, after an mri I was told I have 3 bulging disc in my neck, c3-4, c4-5, c5-6, I have gone thru physical therapy,I have some relief but my pain gors up my back to my neck and causes pressure up the left side of my face and temple. I can’t lean the back of my head against the couch or anything as this starts the pressure.
    Has anyone else experienced pain like this in the head ?

  27. By mary on Sep 26, 2008 | Reply

    i have spinal stenosis, also just had m.r.i that revealed herniated and buldging disc in lower back.i am aretail manager and am on my feet most days 10-14 hours daily. have thought about signing up for disability becauce i am in constant pain even pain meds dont help..anyone have any suggestions

  28. By c on Sep 28, 2008 | Reply

    MANAGING BACK PAIN – alignment, relaxation, stability

    You are probably sitting, and slouching, as you read this booklet. But did you know that regular rounding of the lower back is the most common cause of back injury?3(pg 12) That’s because over time, the lower back gets distorted and you lose the arch in your lower back.
    If the lumbar, thoracic, and cervical curves are restored to a functional state, the spinal cord and branching nerve roots usually have enough room to operate without interference.5(pg137)
    Next, practice relaxation with the stretches in Sec. I and massage as muscles tighten to protect an injured back. This is bad as muscle tension can cause chronic back pain.
    Once you have restored the spine’s neutral alignment, build strength to stabilize the spine. Finally, bend the back as little as possible. For example, hold the back steady when lifting and use your legs instead. Hip mobility is the key to sparing the spine in many tasks.1b(pg 288)
    Caution: Some back exercises prescribed for rehab, such as full sit-ups and some ab machines, flex or twist the lower back. These cause more damage so do not do them!1a(pg 104)
    Why physical therapy? Passive treatments such as chiropractic, surgery, and drugs treat the symptoms but not the cause of your pain. It’s nice to be waited on and these passive treatments will make you feel better for a little while. But unless you address the things you are doing which are causing the back pain, the pain will come right back.

  29. By c on Sep 28, 2008 | Reply

    Diagnosis: If you have muscle symptoms that go away but back pain returns while doing an activity or when you sit, you probably have disc damage. Continuing to round and twist the lower back can prevent your discs from fully healing and chronic back pain can result. Lumbar discs are tough and with correct treatment, can heal on their own in ½ -2 years.
    To heal: Do not round the lower back! Don’t slouch or twist! Doing so before you heal will pull the healing surfaces apart.3(pg 27) Minimize sharp impacts from running / jumping, don’t sit for over 45 min. Use a lumbar support pg. 25, Cobra Pose pg. 6, B.E. pg 16, Walk.

    MUSCLE PULL / SPASM: Beware! You may think your back pain is just muscle related. In many cases, a muscle spasm is a reaction to protect a damaged disc.2a(pg 58) Relax muscles with self-massage (pg.’s 7 & 28). Do Cobra Pose pg. 6, & B.E. pg 16. Do not round the lower back until you heal. This stretches the muscles but damages the discs and ligaments.

  30. By c on Sep 28, 2008 | Reply

    STEP 1a: Lie face down. Relax the lower back and let it arch. Hold for 3 minutes. (LEFT)
    1b: Rotate your hips forward so the 2 hip bones get closer to the floor. Neutral pelvis is:
    Women: The 2 hip bones and pubic bone are the same distance from the floor. (pg. 14)
    Men: Hip bones are ~¾” higher than the pubic bone. Place thumb under each hip bone.

  31. By c on Sep 28, 2008 | Reply

    TREATMENT FOR COMMON BACK CONDITIONS 7 – (also see pages 3-4)

    LUMBAR STRAIN: Back self-massage to relax tight muscles (lower right photo).
    Either sit on a low foot rest with your back against the wall, or lie on the floor (see pg. 7).
    – Roll a 3″ soft foam ball around both sides of the spine until you find a sensitive spot.
    – Work out the muscle spasm by pressing the ball into that area. It really works!
    – NSAID’s are not needed because there is no significant inflammation with a strain.
    DISC HERNIATION: Usually treated non-surgically as the disc will recede over time.
    – Be very diligent and do not round forward or you will pull the healing surfaces apart.
    – Cobra Pose, every hour if necessary. “Side Bend” if disc bulge is causing leg symptoms.
    – Some disc height will be lost and subsequent degenerative disc “disease” requires spinal
    stability be achieved by other means. – Correct areas of muscle weakness / imbalance.
    DEGENERATIVE DISC DISEASE: Normal aging but can be accelerated by misuse.
    – Especially between ages 30-50, the disc dries out leading to micro tears in the disc.
    – Narrowing leads to excess motion and instability in the spine causing pain/inflammation.
    – Strengthen/balance muscles for stability. Don’t increase flexibility: increases instability.
    FACET PAIN: Caused by disc narrowing so the facet now bears weight. Joint deteriorates
    – Spine mobilization such as curl-up crunches (pg. 15). Manipulation to unload jamming.
    LUMBAR STENOSIS: Situational pain from standing or walking. Not inflammatory.
    – Sit down or bend forward. Restore curves to spine, relax tight muscles, decompression.

  32. By c on Sep 28, 2008 | Reply

    SLEEPING

    Sleeping should benefit your back. But the wrong mattress or sleeping position can cause you to wake up in the morning with pain that was not there the night before. The bed must be firm. Sagging like a hammock will put the back out of alignment and cause pain. Using a ¾” thick piece of plywood under the mattress is an easy way to firm up a mattress that is too soft. The mattress should conform to the body’s curves. So try using a pillowtop mattress or padded mattress cover if there is too much pressure on the shoulders or hips.
    The pillow should be thick enough to support the neck and hold the head in line with the rest of the body. Limit bending the lower back for the first 1-2 hours after getting up. Why?
    – Your discs fill with fluid while sleeping.1a(pg 127) The extra fluid increases disc pressure
    when bending by 300% and ligament stress by 80%,1a(pg 113) increasing the risk of injury.
    – The fluid level goes down to normal levels in 1-2 hours after getting out of bed.
    Caution: Lying in bed for over 8 hours can increase discomfort as the discs retain too
    much fluid, increasing disc pressure on the nerves.1a(pg 127)
    Important: Do not sleep in a position where the lower back is twisted or rounded.3(pg 59)

    SIDE SLEEPING – spine in a straight line BACK SLEEPING – legs elevated

    SIDE SLEEPING: Note how the spine is in a straight line. (LEFT PHOTO)
    – Place a pillow under your waist to level your hips so your lower back is not twisted.
    – You can place a pillow between the knees to reduce stress on the lower back.
    BACK SLEEPING: This is acceptable if the legs are raised and a towel is placed under the
    lower back to keep the natural inward lumbar curve (lordosis). (RIGHT PHOTO)
    STOMACH SLEEPING: May be helpful for some. Don’t twist the head to one side.

  33. By c on Sep 28, 2008 | Reply

    V HIP STRETCHES

    A back rehab program which does not correct dysfunctional hips will fail.

    Tight hips force the lower back out of alignment and are a common of cause chronic back pain. The back should be held steady while the hips do the moving but if you have tight hips, the back is forced to do the moving instead. This puts extra stress on the back.
    Hip flexors get tight from sitting. When walking or running, the leg can’t extend behind the hips so you fall forward instead of pushing off the back leg. This injures the hamstrings.
    Caution: A tight psoas (H-F’s) imposes substantial compression since it attaches to T12-L5.
    Tight hamstrings prevent bending forward by hinging at the hips (“HIP HINGE” pg. 21). You bend at the waist instead and the lower back rounds (L. PHOTO pg. 19). Then only the abs engage and you loose the protection of the back extensors. You can herniate a disc if you twist while the lower back is rounded (“twisted disc” pg. 3) or even by just rounding.
    GENERAL GUIDELINES
    1) As you stretch, notice which muscles get tight. Relax them to remove the tight feeling.
    2) Stretch for at least 20 sec’s, follow the cycle of: a) gently tighten up the stretched muscle
    for a few seconds b) relax the muscle, and immediately c) relax more into the stretch.
    3) Exhale passively (as in a sigh of relief) to help you relax into the position.

    HIP FLEXOR (psoas) STRETCHES

    STAIRS PSOAS (advanced) HIP EXTENSIONS: back & side

    PERFORMING HIP FLEXOR STRETCHES
    This stretch is for the hips. The tension is in the hips, butt, and abs. Relax the lower back.
    – Chest leans far enough forward so the stretch is not felt in the lower back.
    Caution: Stretching the psoas further compresses the spine. Stretch before your back hurts.
    WARM-UP: Hands on hips to help the feeling of rotating the hips backwards. (CW in pic.)
    – Fully straighten the back leg. Then let it relax, allowing a small bend in the knee.
    – Repeat the straighten/relax cycle 20-40 reps for a dynamic stretch. Pretend you are
    running and pushing off the back leg. You should not feel tension in the lower back.
    STAIRS: Front leg up on stairs. Back leg’s heel is off the ground. Press the hips forward.
    – Drop down lower as muscles relax. * Keep the hips squared – no twisting. (LEFT)
    – For a better psoas stretch, lean away from the stretched leg (i.e. lean to left in photo).
    PSOAS: Don’t let lower back arch! Keep standing leg as far forward as possible(CENTER)
    – Feel the stretch at the front of the hip (where the pants pocket would be) of leg on bed.
    HIP EXTENSIONS: Strengthens the hips, inner thighs, and butt. The nervous system
    will allow increased range of motion only if the muscles are strong enough to control it.
    – Before moving, initiate tension by preloading the hips, inner thighs, butt, not the back.
    – Extend one leg against the tension of a Thera-band. Standing leg is straight to work
    the hips and butt, not quadriceps. (RIGHT) 1) Feet straight. 2) Feet turned out 30o.
    – You may get better results using a hip extension cable machine that uses weights.

  34. By c on Sep 28, 2008 | Reply

    SITTING

    Think of sitting as an activity as it takes effort to sit correctly. If you have disc damage, consider sitting to be abuse. Sitting for over 45 minutes puts a damaging amount of pressure on your lower back.4(pg 116) The lower back buckles under the incessant pressure and disc herniation can result from the combination of lack of motion, compression and slouching.1a(pg 55) When it comes to sparing your back from the damaging effects of sitting, there are no good chairs, only bad chairs and worse chairs. Also, abdominal muscles which normally get worked when walking and moving get weak from lack of use. Hip flexors get tight, pulling the back forward when you stand. This compresses the spine and causes pain.

    CORRECT SIT SLOUCH SLOUCH McKenzie Lumbar

    Correct posture of sitting up straight takes the uneven pressure off the discs and joints but the muscular effort compresses the spine. Eventually the muscles tire and you will slouch (LEFT PHOTOS). This puts uneven stress on the discs, they bulge (CENTER) and become susceptible to herniation. Ligaments stretch, similar to a sprain, weakening the whole back.
    - Using a seat higher than knee level will help keep the lower back from rounding. (LEFT)
    Recline 30o or a reclining chair, with lumbar support, will reduce compression on the back.
    - To arch the lower back: 1) Let the legs open to the sides or 2) put pillow or fists between knees and squeeze. Relax the stomach and let the pelvis rotate forward onto the “sit” bones.
    A lumbar support fills in the space in the lower back without requiring muscular effort to do it. To be effective, you must first press your butt all the way to the back of the seat. Then lean forward, put in the support at your beltline and lean back, putting an arch into the lower back. You can use a rolled up towel that is 1½” in diameter. A Thermarest Self Inflating Backrest (800) 531-9531 / http://www.thermarest.com) with Cover (Gotcha Covered @ 888.5GOTCHA) is better. Vary the inflation depending on how much support you need.
    The Original McKenzie SuperRoll Deluxe Lumbar Support (www.amazon.com) provides firm support and works well in cars. Its narrow profile fits into the lower back’s curve.
    - Whatever back support device you use, there is no one perfect chair posture. Change your
    position in the chair frequently to keep pressure from concentrating into one area.
    CAUTION: Don’t just jump out of a chair and lift a heavy object. Stand up for about 5 min
    and do a few therapeutic backbends (LEFT PHOTO pg. 10) to get the distortion out of
    the discs. Lifting while the discs are still distorted (PIC. pg. 3) leads to disc damage.
    If your job involves sitting then immediately getting up and lifting, like delivery work; be
    sure to use a lumbar support to reduce the distortion caused by sitting.
    * Vibrations while seated, like sitting in a car, are particularly damaging to the back.1a(pg 37)
    REVERSING THE EFFECTS OF SITTING: Do the opposite, before pain starts:
    1) “COBRA POSE” (pg. 6), 2) “SIDE BEND” (pg. 8), 3) “HIP FLEXOR” (pg. 23)
    4) Pillar stretch for the upper back (pg. 30-31), 5) Frequent 10-20 second standing breaks,
    6) Take a break from sitting by kneeling on a knee pad, or Balans kneeling chair instead

  35. By Kim on Oct 2, 2008 | Reply

    First of all I know how you all feel having to live in pain, it controls your whole life. I have degenerative disc disease and arthritis throughout my whole spine. I have been through 3 surgeries on my cervical spine, pain just gets worse! Now I have been having alot of pain in between my shoulder blades. I had my daughter put some icy hot on my back and she noticed a big dip a little bigger than a half dollar in between my shoulder blades on my spine. Does anyone know what this is? Or could be? I’m so afraid to have it checked, I don’t think I can go through anymore surgeries!!! Please someone let me know what they think. Thank you, May God bless all of you who are suffering too.

  36. By Maria on Oct 5, 2008 | Reply

    Hi all,
    I have herniated disk since 2005 on my L4-L5 and L5-S1. I feel pain occasionally if I sit/stand too long or walk too long.I am 42 and I and my husband would like to have another baby. Is it possible ? Will it worsen my herniated disk?
    Please advice.

    Thank you

  37. By susan willing on Oct 24, 2008 | Reply

    I found a pain specialist, did sterioid injection, got temporary relief, have been seeing a cyropractor which has reduced pain in arms, after my lower back is taken care of we will go back and treat the neck. the doctor did a local pain injection to see if I got relief, I didn’t so that means it is the disc causing pain so he will probably do a discography then treat it. I just had a discography on lower back, it should I had a tear in one disc. Haven’t been to doctor to see what is next. I’d be interested in exchanging information, maybe it would help

  38. By susan willing on Oct 24, 2008 | Reply

    your not alone, my mother started with her lower back and end up doing half her back. doctors have no answers. I also have back problems severe pain, I do alot of mind control, relaxation and stretching.

  39. By Schottzie on Oct 28, 2008 | Reply

    Diagnosised at C3-4 small central disk herniation thinning the anterior subarachnoid space with no affect on the cord or deinite associated foraminal narrowing.C5-6 spur and disk nearly abutting the ventral surface of the cord, slightly asymmetric and causes left foraminal narrowing. C6-7 midlind disk herniation, spur abutting the ventral surface of the cord.Just what does all this mean and what can I do to rectify this?

  40. By debbie on Nov 18, 2008 | Reply

    hi i have the same problems, i had to go on ssd
    the spinal stenosis is painful enough,but having herniated disc’s on top of that is no joke. i was diagnosed with spinal stenosis about 5 yrs ago,i treated with a physical therapist and pain mgmt.that didn’t really help. there are days i can’t walk,sit,laydown,or stand, then 2 1/2 yrs ago i was in a car accident which caused the disc problem. i am in constant pain and i haven’t had a full nights sleep in yrs. i drive my poor husband crazy getting up and down all day and night long. i can no longer get injections and pain meds.don’t help any longer. if anyone has any suggestions i would appr.any feed back
    thank you

  41. By Amber on Nov 29, 2008 | Reply

    i got injured on the job on the 17th of september, i went to the hospital to see what it was that was bothering my back the docto said it was a lumbar strain and that i could return to work in 3 days. well december 17th will be 3 months of no work, my family doctor had an mri done of my back and found that i have a herniated disk inbetween my L4 and L5. the nerosurgion that i saw said he wanted to try an epidural steroid to see if that would work so i didnt have to go through surgery. that was said on the 16th of october. i have not been able to be treated in any way cause im going through a workers comp trial, do you think as long as it has been the epidural steroid might still work or is surgery my only option now?
    i am 26 and it feels like the damage is getting worse. my hands, fingers, and legs go numb and my hands feel like i have bad circulation in them, before they go numb they get really cold.
    thank you for your time.

  42. By Shron on Dec 14, 2008 | Reply

    Hi,
    I know exactly what you are going through. on september 25th. 08, I too injuried myself at work, I am still home. I have to go tomorrow to see the insurance (comp) doctor for an evaluation. I am unable to dit for more than 1/2 an hour. my fingers go so numb, my leg and two of my toes go numb. I am unable to sleep. I was told I could get shots. I am afraid of needles in my back. I read about what could go wrong and get afraid. So basically all the discs in my neck is herniated and two in my lower back. I hope you feel better. If I hear of anything that is not invasive, I will let you know.

  43. By c on Dec 14, 2008 | Reply

    But what have you done to treat your herniated discs? They don’t always just get better on their own.
    Shots don’t heal anything. They just cover the pain and reduce inflammation. the can give a false sense of security and you can hurt yourself more because you don’t feel pain – until the shot wears off, that is.

    Acute herniated disc symptoms heal in a couple of weeks. If you still have pain it’s because you are continuing to do something wrong.
    Yes, you will be in constant pain if you keep doing the things which herniated the disc in the first place.
    As for stenosis, there are two things to try 1st. Restore the curves (usually lumbar) in the back and stretch tight muscles.

  44. By c on Dec 18, 2008 | Reply

    Anyone interested in getting better or just here to complain?

  45. By Dorothy on Jan 11, 2009 | Reply

    I would like some information on chelation (sp?) therapy. Does it work? Is it experimental? How long does it last?

  46. By alice castano on Jan 14, 2009 | Reply

    I went through something similar but it seems you got your injections faster than I did, workers comp was a nightmare,I had to wait so long for the epidural shots the damage was done, but just hang in there.. over two years I dealt with their dr’s saying there was nothing wrong and went to my own dr’s when the pain got so bad, especially after PT. I ended up at the ER then had surgery on the L4-L5 discs on my own..dont believe their dr’s. they lie. good luck and keep insisting on mri’s. cat scans and all reports, get an attorney andn I wish you well. I am in the hospital again with disc problems and they want to do an epidaral on the herniated disc. Noa I son;fknlna

  47. By kay smith on Jan 21, 2009 | Reply

    I have a herniated disc l4/5 pinching the nerve
    I have tried PT and a Chiropractic – I have tried this since October – It is hard to sit all day and at night the pain in my leg never goes away – My insurance will only pay for 25 visits – I don’t know what I will do next –
    Any ideas besides pain management

  48. By samantha thomasson on Jan 23, 2009 | Reply

    i have bulging disks L1-L3, L4-L5, L5-S1, ARTHRITIS,and narrowing of the anterior subarachnoid space.was also told degenerative disk disease,(but heard it was the same as bulging disk). i can’t work cuz of the pain..but am i bad enough to get disability? am i too young and is it hard to get on?

  49. By Jodie on Feb 10, 2009 | Reply

    I had rotater cuff surgery on my right shoulder in 07 and had a tear repaired. It takes 1yr to completly recover from that. During that 1 yr I developed a pain going down my neck and in my shoulder blades it is tremendes pain and dicomfort I went through physical therepy and then had MRI and then I seen a Chiro nothing has helped. I finally got sent to a pain management dr. He looked at my MRI and said I have a herniated disc between C6 and C7 he suggested injections. I was willing to try anything. I can’t sleep through the night so I take a pill to relax me. I have a sore jaw becasue I grind my teeth from the pain. I also can’t put any pressure on my lower part of my head it hurts to much. I can’t sit on a couch for long before it really hurts. My nose on my left side of my face is numb I though because of my grinding and sore mouth. I just received my 4th injection and am waiting to find out if it’s going to be relief. After the second one it took the side of my neck pain away, but came back a little discomfort was still there. Now i’m trying to find out why my nose is half numb. I don’t know I just can’t stand feeling like crap all the time. I hate the fact that I have to take pills to sleep allnight. But believe me when I wasn’t taking them I wasn’t getting enough sleep and was really falling apart

  50. By regina on Feb 20, 2009 | Reply

    hi there, i can relate to your pain. i haven’t had surgery yet but am on my way to see one, i was diagnoised with a prutruding disc. i also have numbness in my left leg pelvis area and backpain that rips thru so bad i gasp. hopefully you and i will someday be pain free.

  51. By Leanna on Feb 23, 2009 | Reply

    I was playing with my niece at the city park August 2002 when I raised up and hit my head on a metal bar. The curve in my cervical spine was the opposite direction and I have a pinched nerve in my right lower back all the way down to my foot. I saw a chiropractor for a while but my family dr sent me to a neurologist until she left town. My family physician has followed me and managed my flare ups every 3-4 weeks. In the last week the pain has been different and the medication isn’t helping. I can barely walk through the house now and the pain is excruciating. I had my husband look at the place on my lower back where it was swollen and he noticed bruising that looked like someone took a marker and and made different size dots in one area. The bruising looks like it is coming from inside to the ourside, but there has been no injury. I have put a call in to my dr. and hopefully she will call me for a visit.

  52. By Gina on Mar 5, 2009 | Reply

    I have a bulging disc and have suffered for years in pain. I have not been able to stand longer than 4 min.for a long long time now. I have been looking into the lasar spinal surgery out of florida. It is worth taking alook at. I am leaning towards that. I am still researching it. Watch the littl video on how the laser does the repairs. Very little incision and short recovery. I pray this will help….there are hundreds of testimonials…all seem to be good. Good luck to all of you, I feel your pain.

  53. By Jen on Mar 14, 2009 | Reply

    I HIGHLY recommend massage therapy. But not from just any massage place. Try to find somewhere that is through your local hospital. They do therapeutic massage and are trained medically to do it. I have a protruding (bulging disc) in C5, C6 in my neck. Was hit by a car while biking in April ‘07. Went through 2 rounds of physical therpy, which helped reduce the pain in my neck and shoulder. But the pain always comes back. Finally had the MRI to diagnose the disc issue. My physical therapist on this round (round 3) recommended massage. I have gone 2 times per week for 3 weeks, and it has helped tremendously. Your doctor can write a prescription for massage (so insurance can pay for it. If you don’t resolve the soft tissue damage (muscle spasm from tight muscles), the pain will not go away. And the tight muscles pulling on your neck or back will make the bulge worse, making the pain worse. Check out massage!! Good luck!

  54. By jerrid jinkins on Mar 21, 2009 | Reply

    yes i know how you feel.i slippd on the ice and fell and now have 4 bulging disks in my cervical spine.starting from c3 c4 down to t1. the pain is ridiciculous.i get such severe head aches i cant do anything but lay around all day which is hard 4 me to do couse im a busy bee,with 3 children.working has been out of question 4 me.i also get pain in my left arm down to my thumb pointer and middle finger.Have you had injections?i get one in two days

  55. By Colleen on Apr 8, 2009 | Reply

    OH MY GOSH…..Im so done with the gut wrenching pain……I have a ruptured disc at the L5/S1 Level. have done TWo Steriod Lumbar injections with no relief….Acupunture with no relief…scheuduled for Spinal Fusion…scared very scared…but the pain I cannot live with anylonger…..any other idea’s to avoid surgery? can’t sleep for the life of me….. .Im so tired of the screaming and crying. !!! Can a Chiropractor help this?

  56. By shannon on Apr 8, 2009 | Reply

    Ive got lumbarspinal stenosis, Three heniated disks 2,3,&5,3 pinched nerves. I cant walk sit or do much of anything. Im only 39 and I feel 102. Steroid injectins, Ive done twice and it made it so much worse!My doctors arent helping at all either. The doctor that did the injections wont even return my calls after I screamed out in pain durring the injections while fully sedated and couldnt stand or walk or hold my urine after having it done. Iam totally lost now. Would appreciate any feedback

  57. By shannon on Apr 8, 2009 | Reply

    Ive got lumbarspinal stenosis, Three heniated disks 2,3,&5,3 pinched nerves. I cant walk sit or do much of anything. Im only 39 and I feel 102. Steroid injectins, Ive done twice and it made it so much worse!My doctors arent helping at all either. The doctor that did the injections wont even return my calls after I screamed out in pain durring the injections while fully sedated and couldnt stand or walk or hold my urine after having it done. Iam totally lost now. Would appreciate any feedback

  58. By Lori on Apr 15, 2009 | Reply

    I just got done readin the reply’s of this site, with tears rolling of my face, Me to! I suffer every day and night. my cervical spine c4, c5, c6 are herniation, I just found out today! I seen a surgen today and He sent me to physical therepy also today. I haveing been huring for 8 years.
    Seeing differant doctors throw the years. My dics have been messed up for all this time.
    and the pain is unbarrable even reading all, and I did read ever one that wrote, I didnt know that others suffered like me! Thats why I cryed for all of our pain I feel for you,and I. I would not wish this on my worst enime. I cant belive the pain, It really getting to me. I just hope that some would take the pain alway! I know I have to live with pain the rest of my life. I alsso have fibermajua
    I am only 38years old, My neck and shoulder blades hurt. I have numbness and weakness in my arms and my fingers tips go numb all the time. good luck to all of You and God be with you when You cry and feel like you cant take it anymore!

  59. By matty on May 29, 2009 | Reply

    Hi, every one…I seen my lawyer today, I was in a car accident 3 years ago where I was rear ended ,I went to my family doc. who send me to an Orthopedic surgeon,who send me to get a mri and found 2 or 3 bulging disk on my neck send me for therapy that put me through hell went back to the good doctor who said it was nothing else he could do for me… went for second opinion and he wanted to do steroid injections…witch I decline because I do not know the side effects of this thing on my body later on … so here I am 3 years later with pain unable to work on what I use to do … and can’t look for another job because I don’t have the education ,and my lawyer says that the insurance wants to pay less than 5.000 dollars witch more than halve of that would be for our medical insurance ’cause they want their money back and the lawyer that would live me with 1.500 dollars …. isn’t that a laugh..that doesn’t even pay for my lose wages …I’m going to have to go back to school witch is not a bad thing ..but I would not have to do if this person had not rear ended me….what can I do ??? any one has any suggestions ??

  60. By donna siefer on Jun 2, 2009 | Reply

    don’t have spinal fusion. I have talked to many people who had it and they said that their range of motion is very limited and they are worse off.

  61. By MARINE on Jun 3, 2009 | Reply

    While on active duty serving the world, for the great Empire-U.S.A. I was struck down by GOD! ! ! Then, as I was being med.-evac.-ed back into the rear eshlon, God visited me in a vision/dream, enlightend upon me that I was next to join his angels in the after life and I pleaded with this God, to allow my fellow Marines the ability to know my faight was not to be shared by them.
    Then, I awoke and the good doctors were pulling splinters of my back-bone out of the disks of my lower back, I bellowed like a bear with a thorn in its paw! To make a long story short, yes one does loose much mobility and quick motion IS limited, but after vertibra fusion and the healing process completed, to keep me a lean mean fighting Marine-warrior, I DO INVERSION, you know teeter hang-ups?? Best investment you could and should ever make on yourself! DO IT FOR your back! Do it for fun, just do it.

    Semper Fidelis

    The Warrior

  62. By Dave Whatley on Jun 7, 2009 | Reply

    I have read some of the letters here and I know the pain personally. I worked delivering furniture for 8 years and always had pain in my knees and left leg. The pain got to the point of being unbearable and I left work in january. I went on short term disability through my insurance because I thought it might be arthritis. The doctor had an mri done and found out that I had a herniated disc in L5. At this time I notified my company that it is work related. After not hearing anything, I went ahead and had a series of 3 epidurals done. I paid for this myself using my insurance. They didnt help at all. Then the doctor sent me to his “back doctor”. He sent me to physical therapy 3 times to have a tens unit put on my lower back for about 30 min. each time. This didnt help at all so he told me unless i had surgery then he would release me back to work. I told him I wanted to look into other options first so he said okay and sent me back to regular work with no restriction on lifting at all. To this day even with an attorney I still have gotten anything from workers comp. Basically I feel like that I went to the doctor for this pain, had it diagonised as to the problem, went to pt 3 times for nothing, had 3 injections that didnt help, and now Im being sent back to work lifting. Im still in pain and out about 2000 dollars for copays and other payments. Now if I dont report back to work on Wednesday for full duty, then my company will fire me. I dont know what else to do at this point.

  63. By Concern on Jul 11, 2009 | Reply

    Please be considerate. Every case and situation is different. Fortunately for you, you found a fix.

  64. By Concern on Jul 11, 2009 | Reply

    Oops! I’m sorry. I was trying to respond to the December 18, 2008 post by asking the person to be more sympathetic was for the person who made a comment (Anyone here to get better or just complain) on December 18, 2008. Apparently that person thinks we are all hypochondriacs. Also, your story is exactly the same as mine. I am going throught the same thing. The most disgusting of all, is that people treat you as though you made the whole thing up (faking it).

  65. By Concern on Jul 11, 2009 | Reply

    Oops! I’m sorry. I was trying to respond to the December 18, 2008 post by asking the person to be more sympathetic, The person who made the comment (Anyone here to get better or just complain) on December 18, 2008. Apparently that person thinks we are all hypochondriacs. Also, your story is exactly the same as mine. I am going throught the same thing. The most disgusting of all, is that people treat you as though you made the whole thing up (faking it).

  66. By Concern on Jul 11, 2009 | Reply

    They probably will try to fire you anyway because you are a risk to the company (cost them money). Get a workmencomp Lawyer or a Lawyer that handles work injury cases ASAP to protect yourself.

  67. By Dawn on Jul 20, 2009 | Reply

    Hi, My husband and I are planning on trying to concieve within the next couple of months. I am 27 and just found out that I have a buldging disc. How would being pregnant effect my buldging disc? I’m sure the pain would be worse but would it cause any permanent damage?

  68. By tricia on Aug 10, 2009 | Reply

    I have been off work for almost two years with herniated disc in c4-5 and 5-6, and c6-7. at first they saw problem at c3-4, but upon second mri found it had corrected itself (how does that happen?) well, i had fusion surgery at c4,5 and 5,6. i don’t understand why he didn’t do surgery at c6-7. anyways, i am still in tremendous pain. pre-surgery i was in intermitment pain in hands and fingers. Now i am in constant pain. i had my surgery march 27, 2009. it is now august. my doctor does not understand why i am still in pain; said it may be mental. i am having muscle spasms and a hard time sleeping at night even though i take tylenol p.m. i want to get better, but i don’t want to hurt myself worse by doing exercises and massages. i have an implant in my neck. i need comment by a professional.

  69. By nina on Sep 2, 2009 | Reply

    hey my name is nina . i am going though so much with my neck and back . i have had 2 neck infusing and i am so tried of pain and numbness i cant sit sleep walk i get major cramps in my feet and tights . would like to talk to u and others to mybe change or help with what is going on with each other.. need help …..tried of course looking for answers and cant get no where..

  70. By deana on Sep 8, 2009 | Reply

    i have several madical terms i need definitions to concerning degenerative changes throughout my spine

  71. By tiffiney on Nov 11, 2009 | Reply

    i hear you but yoy should really go to this site,im fixing to have this laser spin surgery done and there site gives you numbers of others who have had the surgery you can call them and ask any questions you have see how they feel now. im sorry your in so much pain ill say i prayer.

Post a Comment