5 Reasons For A Disc Bulge Or Herniation Not Getting Better

Summary

In this video, physiotherapist Will Harow discusses five common reasons why a disc bulge or herniation may not improve. He covers how smoking and drinking increase inflammation, the impact of improper sitting posture, why stretching the hamstrings can worsen sciatica, the role of the psoas muscle in hindering recovery, and how persisting with painful exercises delays healing. He emphasizes the importance of avoiding certain movements and exercises, promoting a pain-free approach to recovery, and offering practical tips for better management of disc injuries.

Takeaways

• 😀 Smoking and drinking can worsen inflammation and delay healing for a disc injury, so it's important to stop while recovering.
• 😀 Improper sitting posture can aggravate a disc injury. It's crucial to find a sitting position that relieves pain, such as using a rolled-up towel or maintaining a neutral spine posture.
• 😀 Avoid hamstring stretches if you have a disc bulge or herniation, as they can irritate the sciatic nerve and hinder recovery.
• 😀 Overuse of the psoas muscle (hip flexor) can pull on the spine and delay healing of a disc injury, so minimize movements that engage this muscle.
• 😀 Any rehab exercise for sciatica or disc injury should be pain-free. Persisting with painful exercises can increase inflammation and slow down recovery.
• 😀 Disc bulge or herniation injuries are common causes of sciatica, where the inner disc material presses on nerves and leads to pain.
• 😀 Inflammation around the nerve root caused by a disc injury can make pain worse, especially when combined with smoking or alcohol consumption.
• 😀 It's essential to minimize sitting time as much as possible when recovering from a disc injury, as sitting can shorten muscles in the hips and lower back.
• 😀 A good practice for people with disc injuries is to sit on firm chairs like a dining room chair and avoid soft, slouchy sofas.
• 😀 For disc injury recovery, it's crucial to focus on gentle movements at first and only introduce more strenuous exercises once healing progresses.

Q & A

What are the five reasons for a disc bulge or herniation taking longer to heal?

The five reasons are: smoking or drinking, improper sitting posture, stretching the hamstrings, overuse of the psoas muscle, and persisting with painful exercises.

Why is smoking and drinking particularly harmful for people with a disc injury?

Smoking and drinking are pro-inflammatory, meaning they increase inflammation throughout the body. This worsens the local inflammation around the nerve, slowing the healing process of a disc injury.

What is the role of intervertebral discs in the spine?

Intervertebral discs act as cushions between vertebrae in the spine. They have a tough outer shell made of collagen fibers and a fluid center that allows flexibility and absorbs shock.

What should someone with a disc injury avoid in terms of sitting posture?

People with a disc injury should avoid sitting in postures that exacerbate pain. A neutral sitting posture is recommended, avoiding both excessive forward bending and excessive extension. Also, it's crucial to avoid sitting on soft furniture or for long periods.

What is the potential problem with using a rolled-up towel behind the back for people with a disc injury?

While a rolled-up towel may help some people by pushing their back into extension, it can worsen symptoms for others, particularly those for whom extension increases pain. It's important to find the sitting posture that feels best, whether with or without a rolled-up towel.

Why is stretching the hamstrings not recommended for people with disc bulges or herniations?

Stretching the hamstrings can also stretch the sciatic nerve, which may already be irritated by the disc injury. This can worsen sciatica and delay healing.

What type of hamstring stretches should people with disc injuries avoid?

People with disc injuries should avoid stretches that involve pulling the leg up straight, like straight leg raises or stretches where you bend forward and reach for the toes, as these can exacerbate sciatica.

How can overusing the psoas muscle affect disc injuries?

The psoas muscle is a hip flexor that attaches to the spine and discs. Overusing it, such as in activities that involve lifting the legs, can aggravate the disc and delay healing. It can put additional strain on the discs, especially if the psoas is pulling on an already compromised disc.

What is the best way to minimize the strain on the psoas muscle during daily activities?

To minimize strain on the psoas, try to avoid excessive leg lifting. Use your hands to assist with movements like getting in and out of a car, and engage your core properly during exercises to prevent overuse of the psoas.

What is the golden rule for exercises when rehabilitating a disc injury?

The golden rule is that rehab exercises should be pain-free. While mild back pain may be acceptable, sciatica or leg pain should be avoided during exercise to prevent further inflammation and delayed healing.