So how do you protect yourself from the pain of a “slipped disc”, or disc bulge?
Do the opposite movement of what caused the problem in the first place. If your disc injury is not too acute, you can stand upright and arch your back backwards 5-10 times, several times per day. If that is too sore, you can try lying on your stomach with or without a pillow under your hips for 5-10 minutes at a time, several times per day. The progression once you have mastered that position, would be to lay on your stomach, resting up on your elbows. This allows the jelly like material in the disc to gradually seep back into the centre of the disc, relieving your pain. If these strategies do not help, or even worsen your symptoms, stop the exercise. You may need to see a physiotherapist who can further advise you on what to do for your injury.
In order to prevent a disc injury, always lift with your core muscles engaged, and your back straight, using your legs to bend and straighten. If you sit for long periods, always get up and change positions frequently, or arch backwards a few times once standing.
Please feel free to contact the Halton Community Rehabilitation Centre if you have any further questions regarding a “slipped” or bulged disc.
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HALTON COMMUNITY REHABILITATION CENTER
Address:17 Wilson Drive, #12
Milton, ON L9T 3J7
Hours of operation:
Monday – Thursday: 7am – 8pm
Friday: 7am-5pm, Massage after hours by appointment only
Saturday: 8am-2pm, Massage after hours by appointment only