Several years back I herniated my disc. When people say they “pulled their backs” or their back hurts them trust me they have not herniated a disc. This was perhaps the most painful experience of my life (other than childbirth). First let’s define what a herniated disc is. From Web MD in an article called “Herniated Disc – Topic Overview” The bones (vertebrae) that form the spine in your back are cushioned by small, spongy discs. When these discs are healthy, they act as shock absorbers for the spine and keep the spine flexible. But when a disc is damaged, it may bulge or break open. This is called a herniated disc. It may also be called a slipped or ruptured disc. A herniated disc has many causes. Wear and tear of the disc. As you age, your discs dry out and aren’t as flexible. Injury to the spine. This may cause tiny tears or cracks in the hard outer layer of the disc. When this happens, the gel inside the disc can be forced out through the tears or cracks in the outer layer of the disc. This causes the disc to bulge, break open, or break into pieces.
This essay will be my personal experiences but if you want to read more technical information you can go to the above website.
My lower back, what would turn out to be disc L-3, started to hurt me. I made several mistakes which I will share with you so you don’t make them.
What not to do
1. I continued to work out. In spite of my back hurting me so much that I couldn’t adjust the seats on the machine and needed help I didn’t stop.
2. I did a lot of sitting.
3. I went to a chiropractor.
I want to take these in order. My back starting hurting me in October. By December when I had to lift heavy items, the nurse at work told me I had to see a doctor. She told me I definitely did something serious because I was in so much pain. In fact one of my co-workers died and the staff took a van to the funeral. I had to be carried out of the van! This was all so stupid on top of working out that I really don’t know what I was thinking – total denial.
I sat for my job and I came home and when I wasn’t active I was in a car chauffeuring my kids around. At one point when the pain was at its worst and I had taken some time off from work I called an acupuncturist to see if he made house calls! The first thing he asked me if I were sitting. When I said I was he told me to stand up. That’s when I learned how to make crafts. I also bought a giant curved pillow which you can find in back stores that allowed me to lie on the floor with just my head and upper back on it.
I found a great chiropractor who uses an activator (too bad it was after the acute phase) rather than manipulation; however, I found him after I went to a traditional chiropractor who manipulated i.e. cracked my body. I am confident the first chiropractor did more harm than good. I did go to an acupuncturist once but I had no recommendations about him and didn’t go back. I now see an acupuncturist whose name was given to me buy two independent sources.
By January my husband carried me to a neuro- surgeon. I laid down on his office floor; took x-rays and scheduled me for surgery the next day. I was on pain killers that were doing nothing for the pain. I was crawling to the bathroom; my life was hell. I was ready for surgery. On the say day I had an appointment with another neuro- surgeon who told me that given the amount of time that had gone by he (He told me he is a surgeon and likes to cut but…) was suggesting I wait two more weeks. He told me to walk, walk and walk some more. One idea he did not recommend was physical therapy. Perhaps in 2008 that would be part of my treatment.
What to do
Use ice immediately for 20 minutes on and 20 minutes off.
Limit your time sitting down. For the first couple of days lie down and see if you can prevent any more damage.
After the first couple of days use a heating pad.
Go to a doctor!
The doctor thought that this happened when I was moving furniture. He thought the pushing movement is worse than the pulling movement so to this day I am careful. I do not (ever) do traditional dead lifts which is an exercise for your hamstrings. I will do them in classes with bent knees and light weights. Never do them with straight legs and make sure your back is straight if you insist on doing them.
At the time I was running. The doctor told me not to – ever. He said any benefit I got out of running is outweighed by the damage done to my joints. I never run on a treadmill or outside and have not since my herniated disc.
I found that if I went to the gym and walked slowly on a treadmill while pressing the area of my back that hurt I could manage walking. I stood as much as I could. Sure enough within two weeks much of the pain was gone. I did have a drag to one of my legs so don’t be surprised if that happens. It scared me but not having so much pain was such a relief I didn’t care about the fact one leg didn’t work all that well. After a month or so even that leg got better; I was back to work; back to the gym and living a normal life.
At the time we belonged to a gym that had a pool. I highly recommend (even if you are not a gym rat) to get in a pool with an instructor. I found the motion in water to be very healing. I used the pool for at least a month after I no longer hurt until I went back to weights. The pool is a super way to get exercise without any strain.
Now I get massages on a regular basis. I think of them as both preventative and helpful if I have some back pain. Massage also relieves stress. Stress causes us to tighten up which causes pain. I also do not shy away from over the counter medication.
At the time I had a book that helped me with the exercises the doctor also suggested I do. Many of these exercises are still part of my stretching routine. Do not (please) work through your pain. That’s a phrase I hear a lot. If something hurts stop doing it! Stretching is important. Every day do some stretches. They would include lying on your back and bringing one leg over the other in a kind of circle movement but close to the ground. Also pull each knee into your chest. This will stretch your hip flexors. Do an exercise called cat and dog (or something similar). You’ll be on all fours. Lower your back while raising your head and then raise your back (so it makes a bump like a camel) and lower your chin to your chest.
We hear a lot about ergonomically correct items such as chairs and snow shovels. They really do work. If you spend a lot of time at a desk it is worth the money (even if you have to buy it yourself for work) for a chair that aligns your spine properly.
Always, always lift items by bending your knees. I cringe when I see people bend from the waist to pick up a heavy item.
One way to strengthen the back is to strengthen the abdominal area. If crunches are not painful start doing them. Some Yoga postures are particularly helpful. One is a simple exercise done lying on your back and pushing your back into the mat with your knees bent. Hold that for a few seconds and then do it again.
Sleep on your side with a pillow between your legs. This takes pressure off of your back. If this were to happen to me today I wouldn’t wait more than two days before seeing a doctor and most likely (now that I’ve had physical therapy for other injuries and know it works) would head off to a physical therapist. I would get a couple of opinions before heading off to surgery. I was in so much pain people told me that back surgery would relieve the pain immediately. As you read above I was more than ready but I am so glad I waited. I hope this has helped. Leave comments on what you do to help prevent and relieve back pain.
