Lumbar disc herniation
The disc (intervertebral disc) that lies between the vertebrae consists of a gel core surrounded by the circular layers of collagen. If pressure on the disc increases it can be injured, resulting in a bulging disc (protrusion) or rupture of the outer layers allowing the jelly substance to leak out of the disc (prolapse). This can cause a local inflammation that can irritate the nerves. A prolapsed disc is also known as a herniated disc. The following exercsies can be supportive to recover from a herniated disc.
1. Extensie McKenzie
Ga op de buik liggen, plaats de armen naast de borst op de grond, druk jezelf vervolgens vanuit de armen omhoog en kom vervolgens weer langzaam terug omlaag.
2. Extensie
Extensie, plaats het elastiek om de enkel van het aangedane been. Breng vanuit gestrekte positie het been naar achteren met gestrekte knie, let erop dat je rechtop blijft met je bovenlijf. Ga vervolgens weer terug naar de beginhouding.
3. Rear kick
Lie on your stomach. Then, one by one, lift your legs upwards while keeping them straight, and lower them back down.
4. Isometric deadbug
Place a resistance band around your forefeet and lie on your back with your hips and knees both bent at 90 degrees. Extend one leg while keeping tension on the band. Return to the starting position and repeat on the other side.
5. Deadbug with ball
Lie on your back and clamp a large ball between your knees and elbows. Then, diagonally extend one leg and one arm, and return to the starting position. Repeat the movement on the other side.
6. Deadbug pullover beginner
Lie on your back with your knees bent and your feet off the ground. Hold a resistance band taut above your head, with the other end anchored to a post. Now, move your feet one at a time to just above the floor and back again, keeping your knees bent.
7. Deadbug palov press
Lie on your back with your legs off the ground and your knees bent. Next, extend one leg until it is just above the floor. Hold a resistance band with your hands—with the other end anchored to a post—and extend your hands out over your chest, then bring them back.
8. High plank
Start in a high plank position with your hands shoulder-width apart. Engage your abdominal muscles firmly to prevent your lower back from arching. Hold this position for as long as possible.
9. Low plank op de knieën
Ga op de knieën zitten, plaats de ellebogen voor je op de grond, zorg dat het hele lijf behalve de armen en knieën van de grond zijn, probeer in één rechte lijn te blijven met je hele lijf.
10. Low plank
Lie on your stomach. Keep your legs straight and position your elbows directly beneath your shoulders; then, lift your entire body off the ground, ensuring you maintain a straight line. Hold this position for as long as possible.
11. Side plank on the knees
Kneel down and place your elbows beside you at shoulder height. Ensure your upper body is aligned with your lower body. Engage your abdominal muscles firmly. Hold the position for as long as possible.
12. Side plank
Ga op de zij liggen, zorg dat de elleboog recht onder de schouder staat. Kom vervolgens de de romp en de heupen van de grond en zorg dat je in één lijn blijft. Houdt deze beweging vast.
13. Side plank star
Side plank star, neem steun op de voeten, zorg dat de elleboog recht onder de schouder staat. Kom vervolgens met de romp en de heupen van de grond en zorg dat je in één lijn blijft. Hef nu je bovenste been omhoog.
14. Standing Palov press
Position your feet shoulder-width apart. Hold the resistance band and push both arms straight out in front of you. You will feel the need to engage your abdominal muscles due to the resistance of the band. Ensure your pelvis is tilted (tip: pull in your belly button).
15. Palov Press in stand lunge (Core)
Assume a lunge position. Hold the resistance band at approximately chest height and push it out in front of you. Slowly bring it back to your chest and then push it out again.
16. Lunging Palov press with rotation
Assume a lunge position. Hold the resistance band and rotate to the left or right. Try to maintain tension on the band as much as possible; this means you should not let the band pull you all the way back to the starting position.
17. Squat
Place your feet hip-width apart and perform the movement as if you were sitting down on a chair. Push your hips back and keep your knees behind your toes. Rise back up and repeat the movement.
18. Lunge op verhoging
Lunge op verhoging, zet de handen in de zij, plaats één been vooruit op de step, ga vervolgens met het achterste been naar de grond. Kom weer omhoog en herhaal deze beweging.
The meaning of a lumbar disc herniation
The disc (intervertebral disc) that lies between the vertebrae consists of a gel core surrounded by the circular layers of collagen. If pressure on the disc increases it can be injured, resulting in a bulging disc (protrusion) or rupture of the outer layers allowing the jelly substance to leak out of the disc (prolapse). This can cause a local inflammation that can irritate the nerves. A prolapsed disc is also known as a herniated disc.
The causes of a lumbar disc herniation
There are many causes for injury to the discs, but repetitive movements are a common source of injury. Your genetic makeup may play a role. Other known risk factors are: lack of movement, smoking, stress, a sedentary lifestyle and heavy loading. Men, especially taller men, are at increased risk of injuring an intervertebral disc.
The symptoms of a lumbar disc herniation
The pressure on the nerves due to the inflammation can cause pain, pins and needles, numbness and a burning feeling in the gluteal region and down the back of the leg. It can radiate all the way down to the foot. Couching, sneezing or increasing intra abdominal pressure can aggravate the symptoms. Certain postures or movements, like bending, can aggravate or relieve the symptoms. Reduced strength in leg muscles can occur in more severe cases.
The treatment of a lumbar disc herniation
The prognosis for recovery is good and most people will recover naturally within 12 weeks. The physiotherapist can aid recovery with exercise therapy. They can educate you on positions and postures that help minimize irritation of the nerves. Pain medication can be used to alleviate the pain. Paracetamol is recommended for minor pain. Non steroid anti-inflammatory drugs (NSAIDs) like Ibuprofen or Voltaren are stronger medications. These can have side effects or interfere with other medications (heart medication) and it is important to read the instructions or contact your doctor or chemist prior to use.
Recent update
80% of prolapsed lumbar discs heal without any interference and surgery is not necessary. CT, MRI or X-ray imaging can not always determine where the pain is coming from. Movement is recommended when suffering from back pain and some pain with movement does not mean there is tissue damage!
Synonyms
Acute low back pain, lumbage, sciatica, numbness in the leg, radiating pain in the leg, pins and needles in the leg, lumbar pain, severe back pain, slipped disc, herniated disc, prolapsed disc, disc desiccation, intervertebral disc, lumbar discs
Advice
If you have any questions regarding the exercises, doubt if you are doing them correctly or aren’t sure they are suited for your condition, please contact your physiotherapist for support.
Attention:
Yourbody.coach offers a range of exercises. Yourbody.coach can not be held responsible if you develop injuries. Always consult your physiotherapist or specialist.