#12 Appropriate exercise is useful for back pain due to bulging or herniated spinal discs
While there are many different diagnoses for people who suffer from back pain, we can see that over 70% are diagnosed as “lumbar strain or sprain”, commonly referred to as "idiopathic low back pain" or non-specific low back pain. Muscle strain or sprain cannot be identified using imaging technology such as X-rays for bones and MRI for soft-tissue. Affecting about 4% of people diagnosed with back pain, the next largest cause of back pain is due to the specific physical condition of a bulging or herniated spinal disc, which can be identified using imaging technology. Bulging or herniated spinal discs can cause pain due to inflammation and/or compression on the nearby nerves.
Weakness and lack of control of the deep trunk muscles (core muscles) leads to instability of the spine which is a major contributor to non-specific back pain for most people and can also contribute to bulging or herniated discs. While the focus of attention on the Back2Yourself website addresses non-specific back pain, the Back2Yourself exercise program can be very effective at treating those diagnosed with bulging or herniated spinal discs.
Weak muscles can cause us to strain or sprain a muscle while doing ordinary tasks. Muscle strain or sprain can cause pain due to swelling and can cause further pain if the swelling puts pressure on a nerve. Strong back and core muscles help maintain erect structural alignment of the spine. When these muscles are weak, there is more compression on the spinal discs and it can contribute to a causing a bulging or herniated disc.
When in pain, we tend to avoid movement to avoid pain. As a result, the muscles weaken further and can become tight. Tight and weak muscles can affect structural alignment of the spine and may cause impingement on nerves, resulting in a cycle of strain, pain, lack of movement, weakness, tightness, and back to pain again. Appropriate movement, exercise, and gentle strengthening and stretching will help to break this cycle and develop a new cycle of strength and flexibility leading to increased movement without strain which leads to further increased strength, mobility, and flexibility.
Stretching exercises are a good way to prevent injury. Learn simple stretches that can be done to increase your range of motion. Stretching first thing in the morning is a good way to waken up tired muscles. Incorporating this activity into your daily routine will help lengthen tight muscles and prevent injuries. During the eight hour work day muscles can become tight and stiff, especially if your job entails sitting at a desk. Start your morning with these three easy stretching exercises!
Morning Stretch #1
1)Lie flat on the floor
2) Place your arms at your side
3) Slowly raise your legs over you head
4) Continue to raise your legs until your toes touch the floor behind your head
5) Hold the position for 15 seconds
6) Repeat 3 time
Morning Stretch #2
1) Lie flat on your stomach
2) Push up with both arms bending backwards
3) Continue until your arms are straight
4) Hold the position for 15 seconds
5) Repeat 3 times
Morning Stretch #3
1) Sit on the floor with your legs straight out in front of you
2) Reach forward toward your toes
3) Continue until a gentle stretch is felt behind your knees
4) Hold the position for 15 seconds
5) Repeat 3 times
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Chiropractor Lawrenceville GA