Lumbar disc pain, whether caused by a slipped, herniated, bulging or prolapsed disc, is incredibly common.
What is equally common is people trying to stretch their back to get rid of the tightness! We see patients literally everyday with lower back pain. A large proportion of these work in desk jobs that mean they spend the day sitting.
Even sitting with good posture is not the best thing for us, (which is why we recommend standing desks) but most of our patients don’t even sit well! The slouched position we often sit in can contribute to an increased pressure on the lumbar discs. This pressure on the discs can cause the disc to bulge and push on the nerves, giving us all the painful symptoms. That is why we tell our patients to stop stretching their backs!
So, instead of stretching try our #1 exercise to help treat your disc:
This “exciting” sounding exercise is designed to do the exact opposite of slouching!
First we need to make sure you are breathing well. This is vital to getting your core muscles “firing” properly. Imagine having a tyre wrapped around your waist and trying to expand the tyre on all sides as you breathe in.
Then your arms down into the floor to lift the chest creating an arch in your lower back. Make sure you are still breathing properly. You shouldn’t feel any pain while you are doing this so take it easy!
If you can do this easily you can come up a bit higher by bringing your arms closer to you. And then eventually when your body is ready, you can push up on to your hands.
Start with 5-10 of these every day!
Watch the video below for more details.
Hope you enjoyed that! If you would like to find out more about how to treat your own lumbar disc pain, we have created an amazing video ebook, which contains a full 12-week recovery plan, self-treatment techniques, rehab exercises, an anti-inflammatory diet, sleep & fitness advice plus loads more.
Robert Griffiths BSc (Hons) Chiro DC
Doctor of Chiropractic