Self Help Tips for a Herniated Disc

 What is a Prolapsed (Herniated) Disc? - Dr. Jonathan Kuttner

It's possible to have a herniated disk without any symptoms - but when they hurt, they tend to hurt bad!

A herniated disk results when a crack in the strong outer layer of cartilage allows some of the softer inner cartilage to squeeze out of the disk.

These are also know as ruptured or slipped disks.

Most herniated disks occur in the lower back (lumbar spine), although they can also occur in the neck (cervical spine).

It's possible to have a herniated disk without knowing it as these sometimes show up on spinal images of people who have no symptoms of a disk problem at all. However, herniated disks can also be extremely painful. 

Common Symptoms

The most common symptoms include:

• Arm and/or leg pain. If the herniated disk is in the lower back, the client will often report with intense pain in the thigh, calf and buttocks. In some cases the pain may also radiate to the foot. If the herniated disk is in the neck, the client will usually report severe pain in the arm and shoulder which may worsen with a cough or when the spine is moved in certain positions. 

• Tingling and Numbness. Clients will often report a tingling or numbness in the body part served by the affected nerves.

• Weakness. The muscles served by the affected nerves tend to weaken. Often the client may report that they have unexpectedly stumbled (perhaps whilst getting out of a car) or that they have found it difficult to lift moderately heavy items that they are used to lifting (e.g the supermarket shopping).

Trigger Points and Pain Relief

The pain from a herniated disk can often be relieved and controlled with trigger point therapy. The pain map of a herniated disc is most often associated with trigger points in the gluteus maximus, rectus abdominis, and piriformis muscles.

Interestingly, Travell and Simons submitted that trigger points may actually be the root cause of many common spinal conditions, including a herniated disc.

They reasoned that the shortening and tightening of the muscles could be the main source of disc compression and spinal nerve impingement.

Ideally, you'll be able to receive treatment from a trigger point professional. If not, see below for self help information that may be useful.

Self Managed Care

Below are some simple exercises that we often prescribe for clients who we are treating for a herniated disc.

Try using a tennis ball, lacrosse ball, or a pressure tool, as shown. Without using too much force, see if you can apply enough pressure over the area to "feel" the trigger points. The pressure may help dissipate these trigger points and relieve the pain. 

It's possible that applying pressure to the trigger points in any of the areas shown will reproduce or magnify your pain symptoms for a short period.

Don't worry. This is a good sign that you're hitting the right spot.

Use your common sense to find the right level of pressure. Always go slowly and don't overdo it.

When NOT to use Pressure Tools