Lumbar Disc Prolapse

Lumbar disc prolapse is a displacement of disc material (nucleus pulposus or annulus fibrosis) beyond the intervertebral disc space.  

In India we have numerous activities which involve bending and twisting of the spine. The religious postures, floor sitting for eating food, squatting in an Indian toilet and cleaning the floors are some among them. 

Risk factors for disc herniation include smoking, weight-bearing sports (e.g. weight lifting, hammer throw), and certain work activities, such as repeated lifting. Driving a motor vehicle has been suggested to be a risk factor for disc herniation. 

How do you know if you have a slipped disc? 

  • Low back pain travelling down one or both leg sometimes into your feet. 
  • Pain feels like electric shock or pins and needles sometimes accompanied by tingling and numbness in leg or feet. 
  • Twisting, bending, lifting, prolonged sitting and standing will increase pain. 
  • Back, hip, knee and leg muscle weakness. 
  • Foot drop and bowel bladder disturbance. 

We, at Abhinav Bindra Targeting Performance (ABTP) do a complete biomechanical assessment of your body which gives us complete information about the body mechanics and the root cause behind the pain. We then prepare a customised training program pertaining to you specifically, and guide you on how to go about eradicating this back pain for good. At ABTP, we do not believe in treating the symptom, we believe in treating the cause.  

Exercises that can be done at home: 

Bridging:  

Lie flat on back; bend knees at 90-degree angle, feet flat on the floor. Raise buttocks off floor, keeping abs tight. Tighten buttocks. Shoulder to knees should be in straight line. Hold for a count of five. Slowly lower buttocks to floor. Repeat five times. 

Straight Leg Raise:  

Lie flat on back. Bend left knee at 90-degree angle, keeping foot flat on floor. Tighten abs. Keep the right leg straight and slowly lift right foot to the height of the left knee. Hold for a count of 3. Do 10 repetitions. Switch sides and repeat. 

Prone on Elbow Extension:  

Lie flat on stomach. Place your elbow perpendicular to Shoulder width. Slowly rise up your trunk up to hip level. Hold for a count of 5 to 10. Do 10 repetitions. 

Piriformis stretch:  

Lie flat on back. Eg: If you’re going to stretch on right side, bend knee and hip up to 90° and rotate the heel towards left side. Then push the knee towards left side chest and feel the stretch for 20 to 30 seconds. Do 3 repetitions