Pelvic Prime's Anatomy Academy Series

Lumbar Herniated Discs & Disc bulges

Effective Hip Pain Treatments | Enhance Mobility & Regain Active LivingAiken, SC

Understanding the Problem and Finding Relief

Illustration comparing a normal spinal disc to a herniated disc, showing the progression from a healthy disc to a bulging and herniated disc.

What is a Lumbar Disc Bulge?

The lumbar spine consists of vertebrae separated by intervertebral discs, which act as cushions to absorb shock and facilitate smooth spinal movement. A disc bulge occurs when the outer layer of the disc, the annulus fibrosus, weakens or becomes stressed, leading to the disc protruding outward. This protrusion can place pressure on nearby nerves, causing symptoms such as back pain, numbness, or tingling that may radiate to the legs or feet.

What is a Disc Herniation?

A disc herniation takes place when the inner gel-like core of the disc, known as the nucleus pulposus, pushes through a damaged area of the annulus fibrosus. This condition typically exerts greater pressure on spinal nerves, resulting in more intense symptoms like severe pain, muscle weakness, or reduced mobility. Depending on severity, treatment options may include physical therapy, injections, or surgery.

Illustration showing the stages of disc herniation, from a healthy disc to degeneration, bulging, protrusion, and complete herniation Aiken SC

Senior man with back pain flexion causing lumbar disc bulge Aiken SC

How Do Disc Bulges Become Herniations?

Disc bulges can progress into herniations due to:

Repetitive Stress: Prolonged or repetitive activities, such as heavy lifting or frequent twisting, can further weaken the disc.
Flexion Movements: Actions like forward bending or slouching increase pressure on the front portion of the disc, forcing the nucleus pulposus backward. Over time, this may lead to tearing in the annulus fibrosus.
Poor Posture: Prolonged poor posture while sitting or standing places constant strain on the discs, accelerating degeneration

Why Might Pain Be Felt in the Lower Extremities?

The lumbar spine is closely associated with nerves, including the sciatic nerve, which branch into the lower body. When a bulging or herniated disc compresses these nerves, irritation can cause pain that radiates into the legs, a condition often referred to as radiculopathy or sciatica. Common mechanisms include:

Nerve Compression: The bulging or herniated disc presses on spinal nerve roots, leading to symptoms like pain, tingling, numbness, or weakness along the nerve’s pathway.
Referred Pain: Specific nerve roots supply distinct areas of the lower body. For example:
- Compression of the L4 nerve root can affect the thigh, knee, or shin.
- Compression of the L5 nerve root may impact the outer thigh, calf, or top of the foot.
- Compression of the S1 nerve root often causes symptoms in the back of the leg or sole of the foot.
Inflammation: Irritation or inflammation caused by a herniated disc can amplify pain signals in affected nerves.

Outline diagram showing sciatica pain and nerve weakness caused by lumbar radiculopathy, highlighting affected areas in the leg and lower back

Why Should You Avoid Flexion Movements?

Flexion (forward bending) poses a risk of further disc injury by:

Compressing the front portion of the disc, pushing the nucleus pulposus toward the weakened back portion.
Increasing strain on the annulus fibrosus, heightening the risk of tearing.
Aggravating symptoms and delaying healing when performing flexion-based activities like bending to pick up objects or sitting with a rounded back.

The Benefits of Extension Movements

Extension movements (backward bending) are often beneficial for managing disc bulges and herniations as they:

Shift the nucleus pulposus forward, away from irritated nerves and damaged disc areas.
Reduce spinal pressure, promoting pain relief and healing.
Strengthen spinal stabilizers, improving posture and lowering the risk of re-injury.

Handout for low back chair traction for disc healing Aiken

Positions of Healing for Herniated Discs

Relieving pressure on the spine can reduce symptoms and aid recovery. Incorporating specific positions can help you find relief:

Manual Traction: Performed by a physical therapist, this technique gently elongates the spine to reduce nerve compression.
Chair Traction: Sit in a firm chair with feet flat on the floor and gently use your arms to push upward, lifting your hips slightly. This creates space between vertebrae and reduces compression.
Prone Position: Lying face down with a pillow under your hips can help naturally extend the spine and reduce disc pressure.
Supported Lumbar Extension: Use a rolled towel under your lower back while lying down to gently promote spinal extension.

How Pelvic Prime Can Help

At Pelvic Prime, we take a comprehensive and personalized approach to treating herniated discs. Our goal is to reduce pain, restore function, and prevent future episodes.

Our Treatments Include:

Pain Relief Techniques: Modalities such as manual therapy, heat, or ice to alleviate discomfort.
Targeted Exercise Programs:
- Strengthening the core, back, and hip muscles to support the spine.
- Stretching exercises to relieve pressure on nerves and improve flexibility.
Postural Education: Guidance on maintaining proper posture during daily activities to reduce strain on the spine.
Self-Management Strategies: Teaching you how to modify activities, reduce aggravating movements, and build resilience.

Evidence-Based Exercises for Herniated Discs

Prone Press-Ups (McKenzie Extensions)

- Purpose: Centralizes pain and reduces pressure on herniated discs.
- How to Do It:
  - Lie on your stomach with your forearms under your shoulders.
  - Press up onto your forearms, keeping your hips on the floor.
  - Hold for 5-10 seconds, then return to the starting position.
  - Progress to pressing up onto your hands for increased extension.

handout for lumbar extension exercise for low back pain healing Aiken

Standing Lumbar Extensions

- Purpose: Relieves nerve root compression during daily activities.
- How to Do It:
  - Stand upright with your hands on your lower back.
  - Gently arch backward, keeping your knees straight.
  - Hold for 3-5 seconds, then return to neutral.
  - Repeat 10 times, 2-3 times per day.

Bird Dog (Quadruped Arm/Leg Raises)

- Purpose: Improves core stability and spinal alignment without aggravating symptoms.
- How to Do It:
  - Start on hands and knees in a tabletop position.
  - Extend your right arm and left leg simultaneously, keeping your core engaged.
  - Hold for 5-10 seconds, then return to starting position.
  - Alternate sides for 10 repetitions.

Woman performing the bird dog exercise on a mat, extending one arm and opposite leg to strengthen core muscles and improve stability.

Modified Side Plank (Early Stage Option)

- Purpose: Builds core strength without overloading the spine.
- How to Do It:
  - Lie on your side with your knees bent and elbow under your shoulder.
  - Lift your hips off the ground, creating a straight line from knees to head.
  - Hold for 5-10 seconds, then lower back down.
  - Repeat 3 times per side, increasing hold time as tolerated.

Exercise handout for lateral side planks for low back healing Aiken

Preventing Herniated Discs

Prevention is key to long-term spinal health. At Pelvic Prime, we focus on:

Building core strength to support the spine.
Improving flexibility and mobility in the back and hips.
Educating on proper body mechanics and ergonomic practices.

Start Your Recovery Today

You don’t have to live with the pain of a herniated disc. Let Pelvic Prime help you regain control and get back to doing the things you love.

Online Scheduling: Click the “Schedule Appointment” button to book your session.
Email: Contact us at rea@pelvicprime.com.
Text: Send a message to 803-716-9723.