FIX Lumbar Disc Pain and HEAL Your Disc Fast - 5 TOP PHYSIO Treatment TIPS!

Relieve lower back disc pain with lower back disc bulge (lumbar) Physical Therapist disc treatment tips with Physiotherapist Michelle Kenway including best positions and disc bulge exercises for low back pain relief and rapid disc healing.

Find more Physiotherapy exercises with Michelle here:

If you're suffering from a lumbar disc bulge injury you'll know how painful and debilitating this condition can be.

What is a Disc Bulge?
Your inter vertebral discs sit between your vertebra. Inside the disc has a gel-like consistency when you're young and this hardens as you get older. This gel is held in a capsule consisting of many layers that wrap around it. The soft inside of the disc can break through the outer layers of the capsule and this is known as a disc bulge. When this happens you need the capsule to heal. If you keep stretching the capsule and bulging the disc, you're likely to slow down healing.

The weakest part of the disc is usually the back part of the disc. When you bend forwards the soft material inside the disc can bulge out of the back of the disc just like squeezing a tube of toothpaste.

5 Ways to Heal Faster
1. Stop Bending Forwards
The first thing to do is to Stop bending forwards. Every time you bend forwards the spongy disc can bulge. Try to keep your back straight and either lunge or kneel to get to the ground level. This isn't forever, you should be able to bend forwards again when your disc has healed sufficiently.

2. Stop Sitting
The second thing to do is to stop sitting or minimize sitting for a couple of weeks. Reduce the time you spend sitting because every time you sit, the pressure within the disc increases.
If you must sit choose the highest chair possible, the worst chair for you to sit in is a low soft lounge chair.
If you work at a desk you can raise your computer by using a standing desk set up. Otherwise if your knees are OK, you can spend some time kneeling - the key to speeding up healing is keeping your back straight.

3. Start Walking
The third thing to do is to start walking when you're able to. Try to go for short walks throughout the day keeping the walking surface flat and avoiding hills and stairs where possible. Try to avoid just lying in bed with a disc bulge injury unless you're on medical orders to do so, and never lie across a soft lounge because the lack of support will likely worsen your back condition worse.

4. Adopt Good Resting Positions
Rest on a firm supportive surface with a pillow under your knees if you like resting or sleeping on your back. Placing a pillow under your knees reduces pressure within the disc so this position should feel comfortable. If you're a side sleeper use a pillow placed length
ways between your legs to stop your back from rotating as you rest.

5. Commence Disc Exercises
Start the disc exercises linked above. These exercises can ease your lower back pain associated with disc bulge and get you on the road to recovery fast

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Disclaimer

The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

[dougmoring]

Got the messages across without spending a lot of time talking about herself, her business etc. Very helpful.

[swimbait]

All of the things she has recommended have helped me. Sitting for any length of time really hurts me. Walking helps so I go for a 30 minute walk each day. I also use pillows when sleeping.

[bbagachas]

I'm still going through it now. I was healing a few days ago until my 6 year old daughter got stuck in a split that she couldnt finish. She screamed for help and I pulled her up and started screaming from the pain. Healing with kids is an unbelievable feat.... haha

[mamagator]

Thank you so very much the 5 things no one has said to me even though I'm in care of doctors. Your fantastic!

[moho.tube]

I have done 80 percent of these tips and I thank you so much. I will heal

[mohammedjaved]

i never knew sitting longer can exacerbate lower back pain, i have been sitting for the last 10 years most of the time never got rid of this pain. i could not continue my job because of my lower back pain. you said it is possible to get rid of this pain which is very encouraging. second not to bend forward and third never sit for too long. thank you for advice

[rjay]

This is a great and simple way to start understanding my back and how the damage can be helped out or to be aggravated.

[jojocaitlin]

Thank you soooo much I'm an artist so I bend forward and sit a lot and I hurt my back recently

[nqteddy.sept]

Thank you, this really help. I got lower back hurt few days back, now i know why

[ArpitGKapoor]

1). STOP BENDING FORWARD
2). LOWER SITTING TIME.... OR use on a high chair.
3). Start walking.
4). Don't use soft bed, Use pillow between knees.
5). Do disc exercises.

[Niran]

Very well composed and clear video. Much thanks 🙏

[billybass]

Pillow trick works a treat for me, my injury is from repeated bending, lifting and twisting. Starts with a bad pain on one side then goes down the leg and knee to the point where i limp and hobble around, sometimes get numb shoulder and arm too. Walking definitely helps once it dies down, but it must be in good comfortable footwear. Most exercises which arch my back help me.

[andyprayitna]

I have been having herniated disc and sciatica since 19 years old, now 23, the pain come and goes because i know how to take care of my body (and hurt it, cause once healed i go back to play basketball and injured it again), best tips that really helped me to feel no pain at all is only one thing, swimming breast stroke, dont do any other pose, just breast stroke, and try to swim atleast 30 minutes straight without stopping ( let your spine stay afloat for 30 mins ) everyday for 2 weeks, and tell me if it has helped you or not.. then watch lots of youtube, do exercise that helped reduce the pain, and not make it worse .. but no 1 are always, swimming non stop for 30 mins straight . Or more is better, one other tips are actually your sleeping position, like your bed hardness, pillow, spine pillow, and pillow on your legs, if every morning you wake up and feels more pain, you have to switch your sleeping style !

[LukeBaillie]

I had pain for over 1 month and with these techniques used for 3 days solid my back pain is no longer with me. You are a saint 🙌🏼

[matthewd]

Thank you so much for your video, I just hurt my back and am stuck on my bed for now. Your tip to put the pillows under my knees helped right away, thank you so so so much, it makes a difference with this insane pain right now.

[abejacgot]

Thank you for this seemingly simple advice which potentially helps avoid horrific sciatic pain. You confirmed everything I discovered on my own after weeks of horrible pain. I only wish I saw your video sooner.They are the exact ways to mitigate pain in order to survive the torturous sciatic pain caused by a ruptured disc...which does Not heal on it's own. It requires surgery, contrary to a herniated disc which may resolve in time. My sincere MRI....which I did, and thankfully had successful surgery.

[dracoxx]

i did some sit ups last week, the pain im feeling is incredible. need relief asap😓

[alexshopov]

Thank you so much you're great person i will definitely keep working to heal my back

[pegschnurr]

Thank You! 🌝 so much. I have had4 disk bulges and dealt with this most of my life but I never put together leaning forward. I recently tried to put on socks and pain was at a level 15 - I couldn’t move and then every day when I try to carefully put in my socks I kept reinjuring. Thank You! 🌝 for this information. Where can I find the exercise you spoke of

[arsh]

4 days of discomfort, why couldn't I find u earlier, injured my back in gym, I subscribed, liked, and hit the bell icon too