
Do you struggle to stand straight right after you get out of bed in the morning? Do you also experience increased pain in the lumbar back after waking up?
There’s a possibility that you’re suffering from a lumbar herniated disc. The pain often starts as a dull ache and slowly turns into full-fledged pain that radiates down the leg. Whether it’s sitting, standing, or sleeping, every activity becomes difficult.
Popping pills might help, but their effects don’t last long. Disc surgery can provide relief from pain. However, the Mayo Clinic states that the effects don’t last a lifetime. That is because it doesn’t address the cause of herniation.
So, what’s the alternative? A holistic approach. Here, we’ll discuss some holistic ways to ease your pain and support your healing process.
#1 Exercise to Strengthen Your Core Muscles
A strong core is not about getting a six-pack—though that is a bonus. Strengthening your core helps stabilize your back, which reduces strain and pain.
Don’t dive into crazy weightlifting just yet. That can put additional pressure on the lumbar herniated disc and worsen symptoms.
Try hamstring stretching exercises. MedicalNewsToday says that stretching your hamstrings can help relieve tension in your lower back and legs.
Towel hamstring stretch is a good option, especially if you’re a beginner, says Spine-health.
Lie down on your back, wrap a yoga strap or towel around your foot’s ball, and gently push the heel toward the ceiling. Keep the left leg against the ground. Hold it for a few breaths, then switch legs.
The bird dog pose also helps increase core as well as back strength. Get on your hands and knees and extend one arm forward and the opposite leg back. Keep your back flat. Hold for a few seconds, and then switch sides.
#2 Use Heat and Cold Therapy
It’s a tried-and-tested therapy that works.
Heat therapy is best for stiffness. Healthline explains that heat therapy improves circulation as well as blood flow due to increased temperature. That happens because the heat raises the temperature, which helps ease pain and makes muscles more flexible.
Use a heating pad, warm towel, or even a DIY rice sock—just microwave it for a minute. Apply heat to the affected area for no more than 20 minutes and thrice a day.
Got swelling or sharp, stabbing pain? Ice is your go-to. Johns Hopkins University states that cold therapy numbs the area, so it eases pain. It also reduces swelling as well as inflammation.
Use an ice pack for 15 to 20 minutes max. Don’t put ice directly on your skin; else, you may have to deal with frostbite.
#3 Visit a Pain Management Expert
Minor herniated discs usually resolve with exercise and heat and ice therapy in a few weeks. Still, if you’re experiencing persistent pain, it might be time to see a pain management expert.
These professionals know exactly how to target your pain, strengthen weak muscles, and get your spine moving the right way. They offer targeted treatments like guided injections, advanced therapies, and personalized rehab plans.
Clinics in Minneapolis–Saint Paul, or Twin Cities, are a case in point. Mpls.St.Paul Magazine informs that the clinics in the two areas are at the forefront of pain management besides spinal surgery.
Pain management experts are trying to offer a wide range of options in one place to provide the most comprehensive care possible.
Twin Cities Pain Clinic explains that an epidural steroid injection delivers a special anti-inflammatory medication directly to the affected area in your spine. This medication helps reduce inflammation and provides pain relief. Hence, a visit to a pain management expert would be worthwhile.
#4 Retrain Your Pain
Do you know it’s highly possible that your pain may not be caused by a herniated disk? That could be central sensitization instead.
Your brain and nerves can get stuck in a cycle of pain signals, even after the original injury isn’t as bad anymore. You can retrain your brain, however.
How? Know your triggers first. Is it stress, negative thoughts, or certain activities? Once you know your triggers, you can work on changing them. Maybe it’s about eating better, sleeping more, staying active, or even just changing how you think about pain.
Further, mindfulness and breathwork can help rewire your brain’s pain response and teach your body to relax instead of react.
A lumbar herniated disc hurts really bad. Healing takes time, but these holistic strategies can help you manage pain and start feeling better naturally.
Listen to your body, however. If something doesn’t feel right, don’t push through it. And if your pain isn’t improving, it’s always a good idea to check in with a healthcare professional.