So you went to the Doctor’s office and were told you have a bulging or herniated disc and given some pain meds…
The meds help a little, but the pain doesn’t completely go away…So now what do you do???
Most disc issues respond best to neutral postures or being in slight extension. Symptoms are worse if you sit or stand in a flexed position.
Here are three simple ways to reduce pain from disc bulges:
1. Sit with an upright posture. Use a lumbar support in your chair
2. Lay on your stomach, prop up on your elbows, and take deep breaths. Keep your hips on the floor or bed while in this position. Hang out here for a few minutes as you allow your spine to relax into an extended position.
3. In a standing position, place your hands on your hips and bend your trunk backward. Do not bend your knees, and do not overstress your neck. Only your trunk/body should be moving backward into extension. Repeat this ten (10) times
If pain increases in these positions, you may need a formal assessment.
