1. COLD THERAPY
Always use ICE in the first 24-72 hours. Acute episodes are characterised by pain, inflammation and swelling which is where cold therapy serves its purpose. Place an ice-pack over lower back 10x10x10 (on-off-on). Using cold will provide a window of opportunity to perform these following steps in less discomfort
2. DECOMPRESS -TRACTION
Using foam roller or rolled towel, slowly lie ontop. Ensure the roller is placed horizontally and equally positioned parallel to the pelvic bones at the front( just below waistline)
Hold position for a minute while focusing on deep breathing.
3. CENTRALISE – EXTENSION
PRONE: Use hands to slowly push torso upwards while keeping hips on floor. Incrementally increase the distance of chest from floor while feeling the lumbar arch accentuate further with each repetition
STANDING: Alternatively, place both hands on hips and slowly extend/arch backwards. Use hands as an added lever to further extend spine and help centralise the disc