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LOWER BACK AND LEG PAIN EXERCISES
The Lumbar disk syndrome
These exercises should only be done with your doctor's consent. It's a prerequisite for watching the video! Please, be sensible, the lumbar disc syndrome is a very serious condition.
TIP
If you have slow internet, and frustratingly when watching this video, it stops periodically, with a little wheel spinning in the centre then:
Just below the video you'll see: // Loudness symbol x/3:27
Look immediately below the video for the red line following a grey line. If the red line catches up with the grey line, then the video stops.
Click on the // (it becomes an arrowhead) and wait until the grey line reaches the end. Perhaps a minute.
Click on the arrowhead. You may have to pull the little circle at the end of the red line to the right to get the video started again.
LUMBAR DISC SYNDROME
Acute severe lower back pain can be very frightening. And the repercussions, if poorly managed, can ruin a person's life. Literally.
Each case is unique and should be managed as unique. In one sense, no two are alike.
It's perhaps controversial, but I'm a firm believer in Chiropractic Help treatment (and usually that means gentle repositioning of the herniated disc using a variety of techniques.) and a set of exercises - the right exercises - to restore the flexibility to the disc and ultimately (later) to strengthen the core muscles.
You may have pain on coughing, sneezing and bearing down on the toilet. Forward bending is always painful, in the lower back, and there may be a tightness or frank pain in the naughty leg.
BED REST
It's agreed by virtually all authorities that bed rest for "ordinary" lower back pain is not helpful, and may in fact aggravate the condition.
But with a slipped disc, or herniated disk, you may not sit for a few days, and often you are unable to stand for any length of time. So what are you to do?
Bed rest, with cushions under your knees and these exercises every 15-30 minutes. Every hour, during the day, get up and walk around for as long as you can.
They take only ONE MINUTE. You'll find they hurt a little at first, sometimes a lot, do them gently. It's okay to feel a little discomfort, in fact if you feel nothing, they may not be achieving much, BUT THEY SHOULD NOT CAUSE SHARP PAIN.
Then generally the pain starts to lessen as you do the exercises.
ICE
Wrap an ice pack in a tea towel, and put it on your back, probably best lying on your side, for about 30 minutes. Follow it with a hot shower or hot pack for a short time, say ten minutes. Don't bath.
GETTING OUT OF BED
Roll onto your side and carefully push yourself up sideways. Sometimes, if it's really severe, you may not be able to do that. Then roll your knees onto the floor and carefully stand up.
LYING DOWN
Oddly, this may be even worse that getting up. Go down onto one knee on the ground, then the other, then roll onto your bed. Take your time, it may even take five minutes before you can pluck up the courage to get up or lie down. That's okay.
LOWER BACK AND LEG PAIN
There are obviously MANY causes of back and leg pain. These exercises are specifically for the lumbar disc syndrome, but they are very gently and, done sensibly, they are unlikely to aggravate other conditions. Keep in mind you're not trying to reach the Olympic team, just trying to get a little fitter and have less pain.
If it's taken you thirty years to get out of shape, then don't expect to get fit and strong in a few weeks. You'll just aggravate the condition and make it worse!
SLIPPED DISK
If you have a frank disc bulge, then the sooner it's repositioned the better. It may be a terrifying thought, but a Chiropractic manipulation in the hands of a skilled practitioner is not particularly painful.
