Are you suffering from a herniated disc? If so, you may be feeling constant pain, numbness, or weakness in your back, legs, or arms. This condition occurs when the jelly-like substance between your vertebrae pushes through a tear in the disc’s outer layer and irritates nearby nerves. But don’t worry, there is hope.
A chiropractor in St. Johns can play a crucial role in helping to heal your herniated disc. Using non-invasive techniques can help alleviate pain and restore proper alignment to your spine. With their expert knowledge and hands-on approach, a chiropractor can guide you on the road to recovery.
Keep reading to learn how to heal a herniated disc.
Chiropractic Care
Regular visits to a chiropractor can provide essential spinal adjustments and therapies that facilitate healing. These adjustments realign the vertebrae and reduce pressure on the herniated disc. This relief helps relieve pain, improve mobility, and promote overall spinal health. Visiting a chiropractor in St. Johns consistently ensures that your spine remains properly aligned, which is crucial for long-term health.
Chiropractors offer personalized treatment plans tailored to your specific needs. These plans may include exercises, stretches, and lifestyle advice to support your recovery and prevent future injuries. Following their expert guidance, you can strengthen your back muscles, improve your posture, and enhance your overall well-being.
Gentle Stretching
Performing gentle stretching exercises daily is essential for maintaining flexibility and relieving tension in the back. Stretching helps keep your muscles loose and prevent stiffness, reducing pain associated with a herniated disc.
Here are some recommended stretches to incorporate into your daily routine:
- Hamstring Stretch: Sit on the floor with one leg extended and the other bent. Reach towards your toes and hold the stretch for 20-30 seconds.
- Cat-Cow Stretch: Get on your hands and knees. Arch your back up towards the ceiling, then dip it down towards the floor, moving slowly between positions.
- Child’s Pose: Kneel on the floor, then sit back on your heels and stretch your arms forward, lowering your chest towards the ground.
- Piriformis Stretch: Lie on your back with both knees bent. Cross one ankle over the opposite knee and gently pull the bent knee towards your chest.
Including these stretches in your daily routine can help alleviate back tension and improve your overall flexibility. Remember to stretch slowly and gently to prevent strain or injury.
Hot and Cold Therapy
Applying a cold pack to the affected area can help reduce inflammation during initial flare-ups. Use the cold pack for 15-20 minutes several times a day. This reduces swelling and numbs the area to decrease pain. Always wrap the cold pack in a cloth before applying it to your skin to prevent frostbite.
After a few days, switch to using a heating pad. The heat helps relax tight muscles and improve blood flow to the area. This increased blood circulation aids in the healing process and reduces muscle stiffness. Use the heating pad for 15-20 minutes at a time, and never apply it directly to your skin to avoid burns.
Core Strengthening Exercises
Exercising to strengthen your core muscles is essential for supporting your spine. Strong core muscles help alleviate pressure on the herniated disc and reduce pain. Planks are a great exercise to start with. To do a plank, get into a push-up position, but rest on your forearms instead of your hands. Keep your body straight from your head to your heels, and hold this position for as long as possible. This exercise strengthens your abdominal muscles and supports your lower back.
Bridges are another effective exercise for building core strength. Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes and keeping your core tight. Hold the position for a few seconds before lowering your hips back to the ground.
Pelvic tilts are also beneficial. Lie on your back with your knees bent and feet flat on the floor. Tighten your abdominal muscles and tilt your pelvis slightly upward, pressing your lower back into the floor. Hold the tilt for a few seconds, and then relax. Incorporating these exercises into your routine will help strengthen your core and support your spine.
Proper Posture
Maintaining good posture is crucial for your spinal health. Good posture when sitting, standing, and sleeping helps reduce strain on your spine and prevents back pain. To achieve proper posture, use ergonomic chairs, keep your feet flat on the floor, and avoid slouching.
Here are some tips to help you maintain proper posture:
- Use an Ergonomic Chair: Choose a chair that supports the natural curve of your spine. Adjust the height so your feet are flat on the floor, and your knees are at a 90-degree angle.
- Keep Your Feet Flat: Whether sitting or standing, keep your feet flat on the ground. This helps distribute your weight evenly and reduces pressure on your spine.
- Avoid Slouching: Sit and stand up straight. Engage your core muscles to support your spine and keep your shoulders back and relaxed.
- Proper Sleeping Position: Use a mattress and pillow that support your spine’s natural alignment. Try sleeping on your back or side rather than your stomach, as this reduces stress on your spine.
Following these tips can help you maintain good posture, which is vital for your overall back health. Making small adjustments in your daily routine can significantly improve your posture and comfort.
Book an Appointment With Our Chiropractors in St. Johns!
If you’re suffering from a herniated disc, don’t wait for the pain to subside on its own. Book an appointment with our chiropractors in St. Johns.