Sitting for long periods of time isn't ideal for people with a herniated disc. A standing desk is a great option, but if you must sit, rest your spine firmly against the chair back, sit up straight, and don't slouch (which strains the spinal ligaments and aggravates a herniated disc).
Sitting for long periods is not advised if you suffer from a herniated disc. It places more stress on your spinal discs, worsening the pain. You can maintain comfort by regularly moving around or standing up from your seat.
3) Fetal Position: When you suffer from a herniated disc, this is often the most comfortable position to sleep in. Fetal position is achieved by lying on your side with your knees pulled up to your chest. The position takes the pressure off your spine and allows you to get a good night's sleep.
However, with a herniated disc standing in for a long period of time can also put stress on your spine. It is recommended that you speak with a spinal specialist if you plan on using a stand desk. Many professionals suggest that you stand 50% of the time and sit the other 50%.
Keep your back flat against your chair, and also keep your shoulders tall with your head level over your spine. Keep your knees at the same level as your hips—or sit with your knees slightly above your hips if you are sitting at a desk. Keep your feet flat on the floor.
Your spine is compressed 30% more by sitting instead of standing. Sitting puts you at a higher risk for sciatica, a herniated or slipped disc, degenerative disc disease, and of course lower back pain.
Treatment with rest, pain medication, spinal injections, and physical therapy is the first step to recovery. Most people improve in 6 weeks and return to normal activity. If symptoms continue, surgery may be recommended.
The pain from a herniated disc usually is worse when you are active and gets better when you are resting. Coughing, sneezing, sitting, driving, and bending forward may make the pain worse. The pain gets worse when you make these movements because there is more pressure on the nerve.
The optimal sleeping position for a herniated disc is on your back. Lying on your back keeps your spine in a neutral position so you have less chance of pinching the nerve. For added comfort, nestle a small pillow or rolled-up towel under your knees and lower back.
Generally speaking—as long as they're performed correctly—core and back exercises are beneficial for bulging discs, as are activities like walking, elliptical exercise, swimming, and riding a stationary or regular bike.
Deep Tissue Massage: There are more than 100 types of massage, but deep tissue massage is an ideal option if you have a herniated disc because it uses a great deal of pressure to relieve deep muscle tension and spasms, which develop to prevent muscle motion at the affected area.
In some cases, walking may actually help alleviate the symptoms of a herniated disc, as it can help to strengthen the muscles that support the spine and increase circulation to the affected area. However, it is important to listen to your body and avoid any activities or movements that cause pain or discomfort.
Most disc bulges resolve in 6-8 weeks, but it can take longer depending on the size of the bulge (i.e. if the bulge is hitting the nerve behind it like described above).
An L4-L5 disc bulge or slip-disc (slipped disc) pinches and leads to serious health issues, including impotence, reproduction issues, infertility, loss of bowel and bladder control, or paralysis in one or both legs.
Signs Your Herniated Disc is Healing
However, the first symptom that will reveal that you are on the way to healing is that the sharp, shooting pain in your legs or arms will go away, followed by some muscle weakness in that nerve path. However, if you have numbness, it might take longer to heal.
Herniated Disk (Slipped, Ruptured or Bulging Disk) A herniated disk is also known as a slipped, ruptured or bulging disk. It's one of the most common causes of neck, back and leg pain. Most of the time, herniated disks heal on their own or with simple home-care measures.
Although most minor disc herniations can heal on their own, the addition of conservative treatment can aid in relieving your discomfort as the healing process may be slow. If the pain does not subside within a few weeks or worsens, surgery may be necessary.
If you're experiencing back pain when sitting, your impulse may be to lie down and then try to slowly progress back to sitting, says Dr. Atlas. But this is the wrong approach. You should lie down to relieve the pain, but the goal should be not to return to sitting, but rather to regain your ability to stand and move.
The average amount of time it takes for a herniated disk to heal is four to six weeks, but it can get better within a few days depending on how severe the herniation was and where it occurred. The biggest factor in healing a herniated disk is time, because most often it will resolve on its own.
If the repeated forward bending stress continues, or the improper body mechanics continue, very often the inner disc material will continue to push backwards, causing the disc bulge to worsen, to herniate, progressing into the spinal canal and towards the spinal cord.
One of the best treatments for the symptoms of a herniated disc is stretching exercises. By gently stretching the muscles in the back, their flexibility is improved, helping them stabilize the disc herniation area. Overall endurance and circulation are also improved with herniated disc exercises, and symptoms improve.
Bulging discs can be treated by physiotherapy through a few different techniques. What happens in your appointment: In your first appointment, your physiotherapist will assess your body, your movement and your pain. Information and education to understand your bulging disc through scans/x-rays (if you have one).
Eventually, it can lead to pain and swelling and even a bulging disc or herniated disc. Drinking water to adequately replenish the discs with the amount water needed to work properly can reduce the likelihood of developing back pain.