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Lumber spine disc bulging
I am suffering from disc bulging lumber spine L5 S1 and having pain in right leg while walking more than 100 metres.
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Back pain after prolonged activity is a typical symptom of" hamstrings tightness induced disc bulge",which recover with regular stretch
Next Steps
Consult manual physiotherapist
Health Tips
Avoid self stretch, it aggravates.
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Postural Correction- Sit Tall, Walk Tall.
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Extension Exercises x 15 times x twice daily - lying on tummy, take left arm up for 3 seconds, then bring it down, right arm up for 3 seconds, bring down. Bring right leg up, hold for 3 seconds, bring it down. Then right leg up and hold for 3 seconds and bring it down. Repeat twice a day- 10 times.
⢠Bhujang Asana -- Lie flat on your stomach, keeping the palms out, bend the neck backward, take a deep breath and while holding it for 6 seconds, raise the chest up. Release breath and relax your body. Repeat the exercise 15 times twice daily.
⢠Core Strengthening Exercises- Straight Leg Raised With Toes Turned Outward, repeat 10 times, twice a day.
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Visit to the Physiotherapist n start treatment. U might be having compression of nerve so start strengthening exercises and stretching exercises along with manual therapy
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Physiotherapy treatment and stretching exercises and strength exercises of spine must
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1st need to asses spine & around muscle group strength coz there is chances of disc problem aggravate due to poor back mechanics also there is chances of spinal curve derangement. Also recheck with your MRI & try to correlate with physical examination also. Don't go as per report only as in many cases reports r not sufficient.
Later need TENS on nerve root & path in a radiating way. Longwave or Ultrasonic or Class 4 LASER depending on severity or improvement.
Machine are important but Manual therapy is more important like Mulligan/Stretchings of several muscles/Muscle energy tech./MFR/Neural mobilisation etc. These things will help to you get recovered fast.
Also start with low grade exercises in a moderate & high grades depending on comfort zone like flexibility,core strengthening,mobility exercises followed by functional training like cycling Treadmil to increase endurance & performance quality.
Also later can go for hydrotherapy or exercises in swimming pool.
Next Steps
Visit any good physiotherapist who can take care of your treatment with progression.
If you are experiencing stiffness then go for Hot fomentation for 15min also can use DFO Gel.
Also can use anti inflammatory & muscle relaxant medication just for time being(but plz.don't depend on medicines at all).
Health Tips
Use proper ideal posture during sitting,sleeping (can use pillow supports).
can use lumbosacral belt(Again don't depend on belt a lot)
Avoid jerks, forward bending & rotation.
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Take class IV LASER Treatment with TENS along the nerve root. Meet a good physiotherapist in your city and follow the advices given by them.
You need to take rest with treatment.
Next Steps
let the pain subside first and then start with back exercises.
Health Tips
do not bend forward and avoid lifting anything heavy.
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Dr. Chandan Kumar Singh (PT)
Physiotherapist
9 yrs exp
Varanasi
Stretching strengthening proprioception agility and endurance training of lowerlimb, lower back , core will help you.
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Ms. Pooja Pandey Tripathi (PT)
Physiotherapist
20 yrs exp
Bangalore
Exercise to Get Rid of Your Low Back Pain!
- by Dr.Pooja Pandey Tripathi(PT)
https://www.practo.com/healthfeed/exercise-to-get-rid-of-your-low-back-pain-32455/post
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Dr. Gopika Karihaloo Amin (PT)
Physiotherapist
14 yrs exp
Mumbai
The reports show mild diffusion. You need to meet a physiotherapist who can show you the proper form of exercises so that the problem does not exaggerate later. Postural and strengthening exercises will help you. Try lying on your stomach with two pillows under your chest for at least 15 mins everyday.
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