Introduction
If you have experienced excruciating back pain, you might have a slipped disc. A slipped disc can occur in the lower back, mid-back, or neck. It results when the soft cushion that sits between your vertebras, called the intervertebral disc, bulges or ruptures, pressing on adjacent nerves and causing pain. A herniated disc can cause not only back pain, but also difficulty moving, tingling sensations, and numbness. Getting your slipped disc back in place is a crucial step in your recovery process. This article presents at-home remedies, strategies, and exercises recommended by professionals to help correct a slipped disc and prevent chronic discomfort.
5 At-Home Remedies to Get Your Slipped Disc Back in Place
Hot and cold compress therapy
Using hot and cold compresses on your lower back for 20 to 30 minutes can provide relief from slipped disc pain. Apply a heating pad or a hot water bottle wrapped in a towel to the affected area for 20 minutes. This will help to relax the muscles and improve blood circulation. After the heat therapy, apply an ice pack wrapped in a towel for another 20 minutes to reduce swelling and alleviate pain. Repeat both therapies as needed for a couple of days.
Gentle stretching exercises
Gentle stretching exercises can help to increase the flexibility and range of motion of your back muscles and alleviate tension. Some of the recommended exercises include:
- Lying on your back with your knees bent and your hands behind your head. Slowly raise your head and shoulder blades off the ground, exhaling and inhaling slowly.
- Lying on your back with your knees bent, feet flat on the ground. Slowly raise your hips off the ground, exhaling and inhaling slowly.
- Standing facing a wall with your hands on it, slowly move your hips back, exhaling and inhaling slowly.
Massage therapy
Massage therapy can alleviate stiffness and pain in your back muscles supporting the slipped disc. Massaging the affected area regularly can also help to improve blood flow and speed up the healing process. Make sure you work with a licensed massage therapist who specializes in treating slipped discs.
Acupuncture
Acupuncture can help relieve pain and reduce inflammation resulting from slipped disc injury. This technique involves using thin needles inserted into specific points along your body to stimulate the body’s natural healing process. When combined with other therapies, acupuncture can work wonders for slipped disc recovery.
Over-the-counter pain medication
Over-the-counter pain medication such as ibuprofen, aspirin, and acetaminophen can be used to alleviate pain and reduce inflammation. However, if your slipped disc pain persists or worsens, consult a doctor who can prescribe more effective medication or recommend other treatments.
The Do’s and Don’ts of Correcting a Slipped Disc – Tips from Experts
Importance of consulting a doctor or physical therapist
Before attempting any at-home remedies or exercises for your slipped disc, it is important to first consult a doctor or physical therapist. They will help diagnose the severity of your injury, develop a treatment plan for you, and show you the correct ways to perform exercises and self-correction techniques.
Proper ways of lifting, sitting, and standing to avoid further harm
It is important to adopt healthy back-care habits during your slipped disc recovery process. Some tips include:
- Avoiding lifting heavy objects that put a strain on your back
- Sitting and standing with good posture
- Adjusting your workspace or chair to support your back
Steering clear of activities that put a strain on the back
Activities such as bending or twisting can aggravate your slipped disc injury. Try to modify or avoid these activities until your back has fully healed.
Ways of ensuring adequate rest for the back
Getting enough rest can help to reduce the swelling and inflammation in your back muscles. Make sure to get sufficient sleep, avoid sitting for prolonged periods, and take breaks from activities that require you to stand for too long.
A Step-by-Step Guide to Fixing a Slipped Disc on Your Own
Step-by-step instructions on self-correction techniques
Here are some simple steps that you can follow to attempt self-correction of your slipped disc:
- Lie on your stomach on a flat surface such as the floor or your bed.
- Place your hands just under your shoulders and push yourself up, as if you were going to do a push-up.
- Bend your elbows and rest your forearms on the floor, keeping your hips on the ground.
- Slowly straighten your left arm out in front of you, adding a gentle twist to your upper body.
- Hold this position for 20 seconds.
- Repeat with your right arm.
Ways of supporting the back during the correction process
During the self-correction process, you can use a rolled-up towel or a cushion to support your lower abdomen. This will help to relieve tension in your lower back and provide support and stability.
Preventing and Treating a Slipped Disc – Advice from Physical Therapists
The importance of staying active
Staying active and exercising regularly can strengthen your back muscles and prevent slipped discs from occurring in the future. Incorporating activities such as yoga, swimming, and cycling into your routine can help to improve your flexibility and balance.
Techniques for maintaining proper posture
Good posture can help prevent slipped discs and alleviate pain caused by them. Some ways to maintain good posture include:
- Standing tall with your shoulders back and down
- Keeping your chin parallel to the floor
- Not crossing your legs while seated
Physical therapy exercises and routines for strengthening the back muscles
A physical therapist can recommend specific exercises and routines designed to strengthen your back muscles. Some common exercises recommended for slipped disc recovery include squats, lunges, and bird-dogs.
The Best Stretches and Exercises to Correct a Slipped Disc
Examples of exercises that focus on strengthening and stretching specific muscles
Here are some exercises that you can perform to help strengthen and stretch the muscles surrounding your slipped disc:
- Partial crunches
- Hamstring stretche
- Pelvic tilts and bridges
- Planks
Key pointers to keep in mind when performing the exercises
When performing these exercises, be sure to maintain good form, avoid any exercises that cause pain, and pace yourself. Start with one set of 10 repetitions and gradually work up to three sets of 15 repetitions.
Why Proper Posture Can Help Get Your Slipped Disc Back in Place – Tips and Tricks
Explanation of how good posture can lead to healing
Good posture helps to align your spine, prevent further back injuries, and allow the slipped disc to heal properly. Poor posture can put additional pressure on the slipped disc, worsening the injury and delaying healing.
Techniques for improving posture during daily activities
Some tips for maintaining proper posture during daily activities include:
- Adjusting your chair so your hips are level with your knees when you sit
- Keeping your shoulders relaxed and your feet flat on the floor
- Using a standing desk
Importance of using pillows and lumbar supports
Using a pillow or lumbar support when you sit or sleep can help to support your back and maintain good posture.
Conclusion
If you are suffering from a slipped disc, it is important to seek professional medical advice. In the meantime, using the remedies, strategies, and exercises recommended in this article can provide temporary relief and speed up your recovery. Remember to consult your doctor or physical therapist before attempting any of these treatments or exercises, and to adopt healthy back-care habits to prevent slipped discs from recurring. With proper care and attention, you can get your slipped disc back in place and live a pain-free life.
