Acute Lumbar Disc Pain

Acute Lumbar Disc Pain – Home Management

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

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General Advise for Acute Disc Injuries

• Only perform these exercises within you’re pain and movement limitation !!
• Avoid any movements that cause further pain particularly forward bending
• Keep movements during daily activities linear. Meaning do not combine bending and rotation of the torso as this is the most common mechanism of disc aggravation
• Although painful and extremely uncomfortable, it’s best to continue moving and not lie down for excessive periods. Deep stabilising muscles of the spine need to be active to stabilise the lower back and minimise pain.
• If neurological symptoms such as pins and needles, altered sensation, weakness are present. A further, comprehensive examination must be undertaken by a professional to identify underlying cause and appropriate management plan