ATED DISC?
result of injury, car accident, or simply from overuse. One of the most common causes of a herniated disc is heavy lifting. Weight lifters have to be especially wary not to suddenly lift something too heavy, otherwise risk experiencing a herniated disc. But experienced gym-goers are not the only ones at risk. Every time you attempt to move a piece of furniture, a heavy box, or even a big bag of books you need to be wary to lift correctly, otherwise face the risk of potentially herniating a disc in your back. TREATMENT FOR HERNIATED DISCS Pain associated with a herniated disc often develops in the sciatica nerve, and doesn’t subside with simple rest and relaxation. While hot and cold therapy will help alleviate the pain associated with many different back issues, it won’t make the pain of a herniated disc go away. The pain is often frequently associated with numbness, weakness, and tingling in the legs. In many situations, the pain will feel more severe after initial movement, such as standing up or laying down. Many people mistakenly refer to having a herniated disc as having “pinched a nerve,” but that is not the case. Physical therapy is a great resource for attempting to overcome the pain associated with a herniated disc. A combination of passive and active techniques is typically employed, including deep tissue massage, electrical stimulation, and hydrotherapy, as well as deep stretching and strength building. If you suspect that you may have a herniated disc, contact a physical therapist right away. Attempting to engage in therapy at home could lead to further injury. It is best to have an experienced therapist assess your injury before attempting any treatment options.
E X E R C I S E E S S E N T I A L S
WALL PLANKS Position yourself with your forearms against a wall as shown. Keep your trunk engaged, making sure to not let your lower back arch. Hold for 10 seconds, then rest.
Repeat exercise throughout the day to strengthen your core and back muscles.
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