How to Treat a Lumbar Disc Tear or Disc Herniation, by Dr. Mike Hsu
Dr. Mike Hsu・2 minutes read
Avoid forward stretching and knee-to-chest movements if you suspect a disc tear or herniation, focus on backward bending, and lying face down to centralize the pain. Perform prone press-ups and back extensions if pain centralizes, improving significantly to address severe pain on one side.
Insights
- Avoid forward stretching and knee-to-chest movements if you suspect disc tear or herniation; focus on backward bending and lying face down to centralize pain away from leg or buttock.
- Perform prone press-ups and use standing back extensions or side glides against a wall if pain centralizes; maintain inward curve in lower back for addressing severe pain on one side.
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Recent questions
How should I manage sudden back pain?
Focus on backward bending and lying face down.
What position can help centralize back pain?
Lie face down with a pillow under your belly.
How can I perform prone press-ups effectively?
Push your upper body off the bed while keeping your waist down.
What should I do if the pain improves significantly?
Return to a normal posture and incorporate standing back extensions.
How can I address severe pain on one side of my back?
Perform side glides against a wall while maintaining an inward curve in the lower back.
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Summary
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Managing Disc Tear Pain: Prone Exercises & Posture
- If you suspect a disc tear or herniation due to sudden pain without a major injury, avoid forward stretching and knee-to-chest movements, focusing on backward bending and lying face down to centralize the pain away from the leg or buttock.
- Lie face down for at least five minutes each hour, using a pillow under your belly or propping up on your elbows to aid in centralizing the pain to the low back.
- Perform prone press-ups by pushing your upper body off the bed while keeping your waist down, aiming for centralization; avoid lifting hips off the bed during transitions.
- If pain centralizes and improves significantly, return to a normal posture, incorporating standing back extensions or side glides against a wall to address severe pain on one side, maintaining an inward curve in the lower back.
