A poor static posture, whether in sitting or standing, further adds pressure and increases your bulging disc symptoms. A slouching posture also turns off your vital core muscles. This makes it harder for you to keep a proper sitting and standing posture. Thankfully, posture is the one that you can improve the most.
Skip movements that involve significant axial loading on the lower back, such as squats and leg presses. Avoid toe-touches, sit-ups, and yoga poses that worsen the pain and lead to significant bending of the back.
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.
Daily walks are an excellent way to exercise with a herniated disc, without putting additional strain on your spine and causing painful symptoms to flare up.
A person with a disc herniation should avoid heavy lifting, sudden pressure on the back, or repetitive strenuous activities during recovery. People should avoid all exercises that cause pain or feel as though they are making the pain worse.
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.
He explains that it's best to be up about as much as possible; complete bed rest for a herniated disc is not recommended. Many patients with a slipped disc find that sleeping in a recliner chair is most comfortable.
“Many people who have pain from a bulging disc will get pain relief with a few days of rest and some anti-inflammatories. Traction, physical therapy, and epidural steroid injections can be beneficial as well.”
Sit with the Right Posture
It is proper to sit up straight without slouching. When you slump, you put extra pressure on the discs in the spine and can aggravate your herniated disc. Additionally, you want to ensure your knees are level with your hips. Your hips should be slightly above your knees if you sit at a desk.
Most (80-90%) cases involving bulging or herniated discs will heal within 2-4 months. This of course depends on the severity of the injury, as well as your age and overall health. An important difference is that a herniated disc is a permanent injury that usually results in chronic, recurring pain.
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.
Sleep on your back with a pillow under your knees
Lay flat on your back. Place a pillow underneath your knees and keep your spine neutral. The pillow is important — it works to keep that curve in your lower back. You may also place a small, rolled up towel under the small of your back for added support.
Exercise and physical therapy can be modified to specifically target pain stemming from L4-L5 and the lower back. These therapies help stabilize the back and keep the muscles and joints well-conditioned—providing long-term relief.
It's okay to partake in gentle, healing exercises such as slow walking and swimming. For some patients, cycling is also a way to relieve herniated disc pain, but every individual is unique, so be sure to approach any new activity with caution and control. Sitting down for long periods of time is also discouraged.
Pain while sitting is the primary complaint of many patients with lumbar spinal ailments, including those with discogenic low back pain and lumbar disc herniations (1,2). These patients typically achieve some degree of relief of their symptoms in the standing position.
L2, L3 and L4 spinal nerves provide sensation to the front part of your thigh and inner side of your lower leg. These nerves also control hip and knee muscle movements. L5 spinal nerve provides sensation to the outer side of your lower leg, the upper part of your foot and the space between your first and second toe.
In the case of an L4-L5 lumbar disc herniation, the lower back pain can radiate to the hip and leg. When you have a herniated disc in the lumbar spine, the pain is not always located in the affected area. In many cases, the patient begins to notice discomfort in areas that are related to each other.
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.
This herniation of the disc can result in a large bulge that can press on nearby nerve roots, causing pain. However, herniated discs don't always hurt. In fact, it's entirely possible to have a herniated disc and not know it. Herniated discs only cause pain when the herniated area pushes on a nerve root in the spine.
Loss of Bowel Control
Sometimes a bulge in an intervertebral disc in the lower back irritates a nerve. When this happens, bladder and/or bowel dysfunction can occur along with pain depending on which nerve a herniated disc irritates.
Therefore if you have an onset of back pain, even if you do have a disc bulge or prior history of one, it may be caused by something else and not the disc. Is it permanent? Disc bulges are not permanent. The disc is a fluid filled structure and therefore has the capacity to heal, resolve and be re-absorbed.