Nearly everyone suffers from lower back pain at some point in their lives, and for the lucky few of us who get to experience the pain of a bulging disc can understand the importance of being able to treat it and get rid of your pain at home. Herniated discs are no joke, but luckily there are some things you can do at home to help your pain.
Stuff You Can Do At Home
1. Sit Better: That’s right, your sitting posture can help your bulging disc. If you can sit in a little more lordosis… which is with an arched back, you are encouraging your disc to basically move back in. They usually protrude out the back, and maintaining a lordodic posture throughout the day will stop you constantly aggravating your bulging disc. A simple solution is to put a towel behind your back while you are sitting, to make sure you maintain that inward curve.
2. Do Mini Extensions: Laying on the floor, and slowly coming up onto your elbows can help you relieve your disc pain. Similar to sitting in lordosis this encourages your disc in a good way. If there is any pain you should immediately stop the movements, however this should bring relief to most people. Try to do 20 repetitions a few times a day.
3: Get On The Foam Roll and Tennis Ball: Keeping your muscles healthy and in good shape is important to your lower back health and will ensure that you are enabling it to heal. Your lower back problems don’t always come strictly from your lower back, and although we don’t really want to work directly on that area, working the surrounding areas can help you a lot. Try to foam roll and use a tennis ball on your glutes, hamstrings, calves and under your foot. These muscles and fascia all work together either in a good or bad way, depending on your tissue quality. Work these areas and start to feel immediate pain relief. For more information and instructions on how to use both of these to get rid of all kinds of pain in your body, check out The Ultimate Self Massage Guide.
4. Do These Magic Exercises: Dr. Stuart McGill, who is renowned for his lower back pain healing and knowledge recommends these exercises as two of the most important you can do when you have lower back pain, likewise for a herniated disc. Try to do these at least once a day while you have pain, or incorporate them into your workout routine.
Remember, if you have any pain at all, you need to stop doing these things. Assuming you already have a diagnosis and have seen a professional, these are things that you can do to supplement your treatment at home… but in any doubt or any pain, stop and get reassessed, you might not be quite ready.