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Back pain is as common in adults as the common cold. Today, I would like to introduce you to a herniated disc, which is a major cause of back pain.
A disc is an organ that is responsible for turning or bending the lower back between the vertebrae. This disc is made up of the nucleus accumbens and the fibrous ring. The nucleus accumbens absorb and cushion shocks, and the fibrous rings protect the nucleus from escaping. Due to the nucleus accumbens and fibrous rings, the discs can efficiently perform the role of a cushion even if they are flattened under the force of gravity.
What we commonly call a herniated disc is a herniated disc. When a disc protrudes posteriorly or posteriorly, it presses on the nerves and causes pain in the lower back, hips, and legs.
The main symptoms of a herniated disc are back pain and leg pain. Of these, those who require active treatment are characterized by more severe pain in the legs.
Leg pain tends to start in the lower back, hips, and then down the sides and back of the thighs and calves and then down to the ankles, instep, and soles of the feet. Usually, you will feel pain in one part of your leg and lower back, but in severe cases, you may feel pain in both areas. In addition, patients with severely pinched nerves due to protruding discs may show neurological symptoms such as numbness in the ankles or toes.
Below is a self-diagnosis of a herniated disc.
□ If you lean forward or try to lift your legs, you will experience pain in your buttocks.
□ My back hurts when I sit down and get up.
□ it's hard to get out of the car after driving for a long time.
When I wake up □, I can't straighten my back.
□ If you walk on tiptoes or only with your heels, you may not be able to walk properly or the pain will persist.
□ Persistent feeling of numbness or lack of strength in the legs.
When you lie down □ and lift your leg, you feel radiating pain (numbness) that radiates to your buttocks or legs.
When standing □, the pelvis appears crooked or the body tilts.
□ legs become thin and weak.
If two or more of the above nine items apply, we recommend that you consult a specialist at the nearest hospital.
Treatment methods for herniated discs are divided into conservative treatment, non-surgical treatment, and surgical treatment.
Conservative treatment refers to treatment methods such as medication, pelvic traction, and physical therapy. Strengthening the psoas, glutes, abs, and quadriceps muscles while wearing the brace is also considered a conservative treatment.
When conservative treatment does not work, injections or procedures are performed as non-surgical treatments, and when non-surgical treatments are ineffective, surgical treatment is performed. Surgery to treat herniated discs includes microscopic disc removal and endoscopic disc removal, which is currently evolving.
In order to prevent herniated discs, you should first refrain from lifting heavy objects with poor posture. If you sit for a long time, you need to stretch and lose weight to reduce the strain on your back. In addition, it is recommended to strengthen the muscles of the lower back and buttocks with gymnastics or muscle exercises.
As a disc stretching method, I will introduce you to the Mackenzie extension exercise. Mackenzie extension exercises heal damaged discs, which is great for acute or chronic back pain.
First, lie face down, place your hands on your face, and look forward. If there is no leg pain at this stage, proceed with the elbow standing in the '' and looking forward. If there is no pain in the second position, you can proceed with the movement of fully extending the arm.
Leaning back once and pulling your hips back into a squat position.
Lie on your side, lower your arms vertically, and hold in a straight position with your hips and torso for about 5 seconds. Then, lie on your back and hold the position for 5 seconds with your hips raised about 5 cm.
This posture is good for preventing not only herniated discs, but also neck discs.
Sit in a chair with a waist back with your hips deep. Then, as if you are opening your chest, bend your upper body while bringing your wingbones together behind your back. Lastly, you can tilt your head back as well.
If you experience numbness in your arms when you are in this position, it is recommended that you consult a specialist at the nearest hospital as you may have a herniated disc in your neck.
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