How to Fix a herniated disc in your lower back - FAST PAIN RELIEF

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[@MrPhysio]

This is a basic exercise included in the ‘Disc herniation’ rehab program. Click the link below for more information: www.mrphysio.net/p/herniated-disc
1. When? and until when do I have to do this exercise?
- This exercise is designed for those who are in an acute phase, which usually refers to 4-6 weeks after an episode with back injuries and/or strong disc symptoms (e.g., severe back pain and numbness after feeling sharp pain while lifting an object). In short, this is a period when continuous pain limits your daily life.
- Usually, when you have acute disc symptoms, you are told that inflammation has occurred and that you should rest well without doing anything until the inflammation subsides. However, this exercise is a much safer and surprisingly effective exercise compared to commonly-known exercises like 'Mckenzie' because all it takes is just breathing while barely moving, so it can be done even in acute periods.
- In the first two to three weeks of the acute phase, the inflammatory response is at its peak so the pain will be severe, possibly making deep breathing difficult. If so, it is recommended that you take the first step only with moderate breathing, and if the pain worsens, you should rest for another 1-2 weeks and start again. For those with higher severity and sensitivity to pain, it is better to wait longer than 2 weeks.
- Recognizing the movement of the diaphragm, pelvic floor and abdominal muscles that make up the core must be the first step in solving the lumbar disc problem. Once you can do at least 3 sets a day without any pain, proceed to the second step 'Disc decompression'.
2. How often should I do it?
- The entire video (10 minutes) is one set. However, if the symptoms are severe, you can repeat step 1 three times, and as the symptoms get better, you can try steps 2 and 3 lightly. If there is no problem with completing the whole set, you can do 1 set every 2-3 hours (3-5 sets every day). If you do it too strongly from the beginning, the spinal muscles may become tensed and the pain may worsen, so try to do it lightly with half of your breath for the first week.
3. Signs to stop exercising?
- If the abdominal pressure is too high, the increased abdominal pressure can act in a way that pushes the disc further. In that case, the main symptoms, radiating pain or numbness going down the legs, may become severe during or after exercise. Conversely, if these symptoms disappear, this can be interpreted as a positive sign, meaning that the disc no longer presseing down on the nerves that go down the legs.
- Even if the symptoms in the legs become less severe with this exercise, you may experience a slight increase in the back pain itself. This is because controlling AP with the core muscles inevitably creates a small movement around the affected disc, so the sensitive area can respond to that. However, you do not have to worry because such a small movement is very unlikely to cause more serious damage to the disc. If the back pain gets too severe, you can take a break from exercising and do it again later.

[@joythechi2325]

Hi, is this exercise useful for persistent and ongoing back pain? I've had slipped disc for almost 2 years and it flares up if i am sitting down for more than 30 mins. Could you recommend any of your other videos suited to my situation? Thanks so much!