Let me tell you a bit about my journey from the sports field to helping folks like you at Perfect Balance Clinic, especially when it comes to something as tricky as herniated discs. Yep, I’ve been in those sports shoes, pushing my body to the limits, and now, I’m all about using that experience to help you navigate through back pain and beyond.
Herniated discs – sounds pretty technical, right? But here’s the deal: imagine your spine’s discs as tiny jelly doughnuts. When one of those doughnuts gets squeezed too hard, the jelly (or in this case, the disc’s inner material known as the nucleus) pops out. Ouch! This isn’t just about getting older or having bad luck or getting in a clash with someone; anyone can end up with a herniated disc from a simple awkward movement or even from too many hours in that office chair.
Now, the signs of a herniated disc can be as sneaky as a silent ninja. Maybe it’s a little backache that won’t quit, or perhaps your arm or leg suddenly feels weirdly weak. It varies a lot, just like the reasons behind it.
So, how do I, with my background in professional sports and now as a sports therapist, approach this? It’s all about getting personal – with your treatment, that is.
The Role of Physical Therapy:
Physical therapy helps treat herniated discs without surgery. It reduces pain, improves mobility, and prevents future problems. Therapists design specific exercises and treatments for each person’s needs.
Diagnosis
The first step is to know exactly what’s wrong. Without a clear idea, we’re only making guesses about the problem. Using specific tests to stress the areas of the spine that may be affected can help us to understand what may be happening. In most cases getting some form of imaging, whether this be an MRI, Ultrasound or X-Ray can really help us to know to what extent the disc is herniated. From there we can build a specific plan to your needs.
Customised Exercise Plans
Let’s talk about exercises. Not the same for everyone, but ones made just for you to strengthen your back, improve flexibility, and ease nerve pressure. I use my sports and gym experience to create workouts that fit your needs.
Try these 3 simple exercises to start with to help kickstart the process of healing;
1. Pelvic Tilts
Pelvic tilts help strengthen your abs and stabilize your spine.
- Start Position: Lie on your back with bent knees and flat feet, arms by your sides.
- Engage Your Core: Press your lower back into the floor by tightening your abs.
- Tilt Your Pelvis: Tilt towards your heels to create a gentle arch in your back.
- Hold and Release: Hold for 5-10 seconds, then slowly return.
- Repetitions: Aim for 10-15 reps, focusing on controlled movements.
2. Cat-Cow Stretch
The Cat-Cow Stretch is great for spine flexibility and back pain relief by stretching and strengthening back muscles.
- Start Position: Hands and knees, knees under hips, wrists under shoulders.
- Cow Pose: Inhale, drop belly, lift chin and chest, gaze upward.
- Cat Pose: Exhale, pull belly in, round back, look at navel.
- Flow Between Poses: Move smoothly, inhaling for Cow, exhaling for Cat.
- Repetitions: Repeat 10-15 times, focusing on fluid movement.
3. Bridging
Bridging helps build strength in your lower back and glutes, supporting your spine.
- Start Position: Lie on your back, knees bent, feet flat, arms at your sides.
- Lift Your Hips: Tighten your core and glutes to lift your hips, aligning knees to shoulders.
- Hold: Hold for 10-15 seconds, focusing on your core and glutes.
- Lower Down: Slowly bring your hips back down.
- Repetitions: Repeat 10-15 times, keeping stable.
Key Physical Therapy Techniques:
- Manual Therapy: Techniques such as spinal manipulation and mobilisation to reduce pain and improve spinal function.
- Posture and Ergonomics: Guidance on maintaining proper posture and ergonomic practices to minimise spinal stress.
- Pain Relief Methods: We use heat, ice, ultrasound, and electrical stimulation to reduce pain and inflammation effectively.
Immediate Benefits
Patients often experience significant symptom relief within a few weeks of starting PT. Improvements in pain levels, mobility, and daily functioning are commonly reported.
Long-term Management and Prevention
Pain management isn’t just about pills. We combine ice, heat, massage, and sometimes electrical, sound, and light therapy to soothe pain and help your body heal. Physical therapists also teach patients lifestyle changes and exercises to stop future pain. This includes:
- Maintaining a healthy weight.
- Using proper body mechanics during daily activities.
- Engaging in regular physical activity.
Beyond Just Pain Relief
In our world, managing pain isn’t just about reaching for the medicine cabinet. We use a combo of ice, heat, and massage, and sometimes even a bit of electrical, sound and light stimulation to not only soothe the pain but kickstart your body’s own healing powers.
A Holistic Approach
At Perfect Balance Clinic, we don’t just zero in on the symptom. We look at everything – your diet, your daily habits, and how they’re all part of your spinal health story.
Why choose us, you ask? Well, we’re not just about the expertise and the technology (though we’ve got plenty of both). We’re about crafting a care plan that’s as unique as you are, using all the tricks I’ve learned from my time in sports and conditioning.
In Summary
Handling a herniated disc is a journey you don’t need to take alone. Perfect Balance Clinic partners with you, using sports therapy and personal care to help you live pain-free. We’re focused on making you stronger through your recovery.
So, if you’re ready to start that journey to recovery, give us a shout. Let’s make your back, and your whole self, happier and healthier.
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This article was written by our team of specialist therapists at Perfect Balance Clinic. If you would like more specific advice about how our team can help you with this condition or symptoms you may be having, please complete the contact form below and one of the team will get back to you shortly.
