Have you ever had a sudden, severe pain in your back that feels like you're losing your balance? Do you feel so much pain that you can't even bend or move? Perhaps you feel a jolt of electricity running down your leg? The cause of these symptoms is often a condition we've all heard of called a ' slipped disk .' Although this name may sound scary, it is a condition that can be cured if we understand it properly and manage it properly .
What exactly is a Slipped Disk?
To put it simply, our spine is made up of tiny bones stacked on top of each other. We call these vertebrae. Between these two bones, there is a jelly-like area that acts like a 'shock absorber'. We call this the intervertebral disc. Think of it like a jam bun. The bread on the outside of the bun is the hard outer part of this layer. The jam inside is the soft gel.
Sometimes, when we lift something incorrectly, twist suddenly, or with age, a small crack forms in the outer part of this disc, and the inside part, which is like a jam, jumps out. That's what we call a 'Slipped Disk' or `(Herniated Disk)` or `(Ruptured Disk)`.
This protruding jelly compresses the nerves that come from the nearby spinal cord. That's when unbearable pain , numbness, and a feeling of loss of control in the legs come. This can happen in the back or in the neck.
The important thing is that we don't recommend complete bed rest like we used to. In fact, staying in bed can actually delay recovery.
Now, according to modern medicine, we say that simple exercises, done slowly and carefully, while controlling pain, are the best thing for this condition. This strengthens the muscles around the spine and speeds up the healing process.
Some simple exercises to relieve pain
Before starting this exercise, it is very important that you talk to your doctor about this. Because not everyone's condition is the same. He will tell you exactly what exercises are best for you.
Remember these things before you start exercising:
- Start very slowly: Don't go too fast all at once. Go slowly, listening to your body.
- Pay attention to pain : It's normal to feel a slight stretch. But if you feel severe pain, a stabbing pain, or if the pain increases, stop the exercise immediately.
- Don't stop breathing: Breathe normally during the exercise, don't hold your breath.
Here are some simple exercises you can try at home.
| Exercise | How to do it? | What is it good for? |
|---|---|---|
| Knee to Chest Stretch | 1. Carefully lie down on your back. Bend your knees. 2. Hold one knee with both hands and slowly pull it towards your chest. 3. When you feel a slight stretch in your back, wait for a count of 5 and then slowly lower your leg to the ground. 4. Do the same for the other leg. Do 5-10 times on each side. | It relaxes the muscles in the lower back and buttocks, reducing pain. |
| Seated Chair Stretch | 1. Sit straight in a chair. 2. Extend one leg straight forward and place your heel on the ground. 3. Keeping your back straight, slowly lean forward and over your extended leg. 4. Count to 5 and then straighten up again. 5. Switch legs and do the same. Do 5 times on each side. | The hamstrings are stretched, reducing pressure on the back. |
| Kneeling Deep Lunge | 1. Place one knee on the ground and bend the other leg at a 90° angle with the foot in front of you. 2. Place your hands on top of your knees, folded in front of you. 3. Slowly lean forward and wait until you feel a stretch in your hips. 4. Count to 5 and return to the starting position. 5. Switch legs and repeat. Do 3-5 times on each side. | Relaxes the hip flexors and relieves back pain. |
| Neck Stretches | 1. Sit up straight in a chair. Slowly tilt your head toward your chest and count to 5. 2. Straighten your head again. 3. Now, without turning your head, slowly bring your left ear towards your left shoulder and count to 5. 4. Stand up straight again and bring your right ear to your right shoulder. Count to 5. Do this set 5-10 times, 2-3 times a day. | This is important for people with a herniated cervical spine. It reduces pressure on the neck muscles. |
Red Flags When You Should See a Doctor Immediately
Usually, this pain gradually subsides within a few weeks to a month or two. However, sometimes this can be a serious condition. If you have any of the symptoms below, stop exercising and see a doctor immediately. If necessary, go to the nearest hospital emergency room (ETU).
- If both legs feel lifeless .
- If you experience numbness or loss of sensation in the area around the buttocks and genitals (we call this `(Saddle Anesthesia)`).
- If you have uncontrolled urination or bowel movements.
- If the pain is unbearable and getting worse.
- If you have back pain along with fever, chills, and shivering.
Other things to be careful about
Healing from a slipped disk is a slow process, so be patient. Be careful with exercise and daily activities.
Remember, even lifting a shopping bag can be a pain in the early days of back pain, so avoid lifting weights completely until you are healed.
Your doctor may prescribe painkillers, muscle relaxants, or physiotherapy. It is important to follow these instructions carefully for a speedy recovery.
Take-Home Message
- A slipped disk is a very common condition, so don't be unnecessarily afraid of it.
- Rather than complete bed rest, simple exercises done carefully and slowly are much more helpful in speedy recovery.
- Always listen to your body when exercising. If pain increases, stop immediately.
- It takes time to heal. So be patient and follow the doctor's instructions.
- If you have severe symptoms (such as numbness in your legs, loss of bladder/bowel control), seek medical advice immediately. Talk to your doctor before starting any exercise program.
💬 අදහස් (0)
තවමත් කිසිදු අදහසක් පළ කර නොමැත. ඔබේ අදහස පළමු වරට මෙහි එක් කරන්න.
ඔබේ අදහස එක් කරන්න