From womansworld.com
Plus learn the warning signs you should seek urgent care
One day, everything is fine. The next day, you wake up to a radiating pain in your spine every time you cough, sneeze or twist your back. What gives? If this story sounds familiar, you may have a herniated disc. Back pain of any type can be alarming, but herniated disc treatment can often be managed at home. We reached out to the experts to find out the herniated disc self-care practices they recommend, as well as when you should seek more advanced medical care.
What is a herniated disc?
Let’s start off with an even simpler question: What’s a disc?
“Vertebral discs are thickened tissues that lie between each of the spinal vertebrae and provide cushioning and shock absorption,” says Sarah Cash Crawford, DPT, founder of Anchor Wellness in Cincinnati. “Their primary role is to absorb forces that travel throughout the body and help distribute them evenly, reducing wear and tear on the joints.”
Herniation occurs when the outermost layer of the disc starts breaking down and the inner contents start pushing out of the disc, putting pressure on spinal nerves. This can happen suddenly—for example, when lifting a heavy object—or over a long period of time.
“While some herniations happen suddenly due to exertion, the majority are degenerative, meaning they develop slowly over time,” says Crawford. “This is why they often go unnoticed and remain asymptomatic.”
Herniated disc self-care remedies
If you begin to notice pain radiating down your arm or leg and suspect you have a herniated disc, the first thing you should do is visit your doctor. He or she can assess the severity of the herniation and recommend how to relieve the pain.
The good news? The first step toward easing discomfort is often more conservative treatments you can do right from home.
“For the most part, herniated discs get better on their own after several days or weeks,” says Christynne Helfrich, DPT, physical therapist consultant at Hinge Health. Here’s what Helfrich and other experts recommend.
Apply ice and heat
“Surprisingly, both ice and heat can be helpful,” says Stephen Stache Jr., MD, chief of non-operative sports medicine at Rothman Orthopaedics. “Typically, if you feel your muscles are tight, applying heat works best. But if you’re in pain and there are radiating symptoms (also known as sciatica of the lower back) icing the lower back is generally recommended.”
You can buy inexpensive 2-in-1 hot and cold packs to alternate hot and cold treatment on the affected area. Always apply the hot or cold pack with a thin towel between the pack and your skin, and remove it after 15-20 minutes to avoid burns or frostbite. This treatment is safe to do multiple times throughout the day.
Try these simple stretches
“I always love to say that movement is medicine,” says Helfrich. “Research has shown that physical therapy exercises help relieve herniated disc symptoms by improving flexibility, strength and posture.”
The best part? You can do these stretches right at home, without any extra equipment. Here, three to try:
Standing back extension
- Stand with your feet hip width apart and your hands on the back of your hips
- Push your hips forward while leaning your shoulders, head and neck backwards until you’re looking up at the ceiling
- Hold for three seconds before returning to your starting position
- Repeat three to five times, performing this stretch as often as you’d like throughout the day
“This backward-bending exercise helps redistribute pressure on the discs in your back,” explains Helfrich. “You can also do this exercise while sitting at a desk.”
Seal stretch
- Lie down on a yoga mat (or similar flat surface) on your stomach with your hands at the sides of your chest
- Push up through your hands, lifting your head, neck and upper torso off the ground while your lower torso and legs remain as relaxed as possible
- Hold for three seconds before bending your arms and lowering yourself back onto the ground.
“This stretch helps counteract back pain from bending forward,” says Helfrich.
Knee hug
- Lie on your back on a flat surface
- Bend your knees and bring them in towards your chest
- Rest your hands on your shins, pulling your legs closer towards you
- Breathe into your lower back, and hold the stretch for 20 seconds
- Relax then repeating three to five times
“This exercise helps stretch your lower back and hips, relieving tension and reducing pressure on nerves affected by a herniated disc,” says Helfrich.
Consider OTC pain medicine
When a disc slips out of place, it can cause inflammation and pressure in the affected area, as well as neck and leg pain. One of the simplest ways to relieve that inflammation is with over-the-counter medication such as Advil.
“Nonsteroidal anti-inflammatory drugs (NSAIDs) like Ibuprofen (Advil) and naproxen (Aleve) reduce pain and inflammation and are often greatly helpful,” says Dr. Stache. “Other medications like Acetaminophen (Tylenol) can help with the pain, but do not affect inflammation.”
When to see a doctor for herniated disc treatment
When home remedies aren’t doing the trick, you may need to seek more intensive treatment options. As a general rule of thumb, if you’re still in pain after a full week of herniated disc self-care at home, you should schedule an appointment with your doctor to discuss other options. That may include nonsurgical treatment such as steroid injections or nerve block injections, or potentially surgery.
Note: “If you experience loss of bladder or bowel control associated with spine pain and radiating symptoms, severe progressive weakness with numbness in the legs or arms or pain that worsens despite all treatments, you should seek immediate medical attention,” advises Dr. Stache.
