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  

The Best Exercises for your Lower Back Pain

Our unhealthy lifestyle choices can increase the risk of developing health problems which include lower back pain.  The lower back is the area behind the belly starting from the rib cage and ending on pelvis also known as the lumbar region. Almost everyone will experience pain around this region at some point in their life. As you age, the pain will grow and become debilitating.

What causes lower back pain?

  • Muscle strain or sprains
  • Weight gain
  • Spine injury
  • Spine cancer
  • Compression fractures

For this health condition, exercise is mostly recommended to help alleviate  lower back pain. Even research has shown that exercise provides great relief from lower back pain and increases functionality.

Here are some gentle exercises for lower back pain that don’t require any equipment to help strengthen the back, prevent injury, improve stability and mobility. 

5 bestexercises for your lower back pain

  • Wall sit-ups
    Stand straight with back touching the wall. Then go down the wall slowly till your knees are bent. Stay there for 10 seconds and the slide back up the wall. Do 10 repetitions.
  • Bridges

Lie flat on your back. Bend your knees and then raise your hips off the floor. Hold the positions for 15 seconds and then go back to the starting position. Do 10 repetitions.

  • Hyperextensions

Lie flat on your stomach with hands at your sides. Then slowly lift your chest and hands off the floor. Hold that position for 10 seconds and then back down to the floor. Do 10 repetitions. 

  • Cat Stretch

Lie down flat facing the floor. Then slowly lift your upper torso up with hips staying on the floor. Stretch as much as you can. Hold this position for 4-5 seconds. Repeat this 10 times.

  • Lower Back Stretch

Kneel on all fours with knees directly under your hips and hands directly under your shoulders. Then slowly take hips back towards your heels. Hold this stretch for 15-20 seconds. Finally, bring your body up on all fours again. Do 10 repetitions.

You can start today by incorporating these simple, no equipment exercises for lower back pain into your daily schedule. If some symptoms are more serious requiring a full assessment, visit the ABTP centrenear you. We do a complete biomechanical analysis of your body to identify the causes behind lower back pain. Then our experienced physiotherapists will prepare a customized training program pertaining to your needs. To know more about ABTP, click here.

Low Back Pain

Low back pain is one of the most common reasons for people to visit an orthopaedic or physiotherapy clinic. Nearly everyone will experience some form of back pain in his or her lifetime. The lower back is the area behind the belly from the rib cage to the pelvis and is also called the lumbar region. 

Low back pain can start in a person’s early twenties and continue on throughout adulthood. Studies have shown that up to 80% of the general population are affected by low back pain (LBP) at some time during their lives.

Low back pain symptoms range from sharp and stabbing to a dull ache. The pains can be constant or intermittent and positional. Acute low back pain can appear suddenly after injury. Chronic back pain is defined as pain lasting more than three months. 

Most athletic injuries to the back are sprains of the ligaments or strains of the muscles surrounding the spine. The most common sports injuries occur after repetitive overuse of the spine either through twisting, compression, or flexion. High impact sports such as running, football, badminton or lawn tennis can often cause low back pain. Sports like golf, in which repetitive twisting is often involved, can also cause low back pain. Back pain that occurs after excessive exercise or heavy lifting is frequently a strain injury.

Also, a job that involves pulling, lifting, twisting or even prolonged sitting in an awkward position can cause low back pain. Standing on your feet for hours on end, which can cause lower back pain too.

 Now you are aware of common causes and symptoms of low back ache. Keep reading for some exercise that will help you ease pain