Description...

The vertebrae in the spine are cushioned by small discs. When healthy, these discs act as shock absorbers for the spine. When a disc is herniated, it is physically damaged and will bulge or break open. A herniated disc can result from osteoarthritis or an injury to the back.

A herniated disc in the lower back can result in pain and numbness in the leg and buttocks. This is called sciatica and is the most common symptom of a herniated disc.

Treatment...

A herniated disc will usually heal on its own over time. About half of people who suffer a herniated disc recover within one month, and most recover within six months. Only about one in ten herniated disc patients will eventually need surgery.

• Rest if the pain is severe. Otherwise, try to stay active. Walking and other light activity can actually help.

• Use a heating pad on a low setting for 15-20 minutes every two or three hours.

• Non-steroid, anti-inflammatory medications such as ibuprofen or aspirin can help reduce swelling and relieve pain.

• Wear a back brace to immobilize the back and promote healing.

• Establish a regimen of strengthening and mobility exercises.

 

At-Home Exercises...

Opposite Arm and Leg Lift:

Assume a position on the floor on your hands and knees. Looking at the floor with your neck straight and keeping your right arm straight, raise the arm to shoulder level, pointing along the plane of your body. At the same time, point your left leg straight in the opposite direction. Balance in this position for 15-30 seconds, then lower your arm and leg and repeat with the opposite arm and leg.

"Cat to Camel" Stretch:

Assume a position on the floor on your hands and knees. Position your head comfortably and allow your midsection to drop toward the floor. Hold for five seconds, and then pull your stomach in and arch your back. Hold for five seconds and release. Perform ten repetitions.