Your physician or physical therapist may use a combination of a physical exam, neurological exam, medical history, and imaging tests to diagnose your condition. I started getting massages and myo-facia release treatment from Julie Hill of Foster chiropractic. Keep your head and neck in a neutral position by gazing at the floor a few feet in front of your mat. Place your arms on the ground alongside your hips, with palms down and your elbows straight. Hold for 5-10 breaths. The herniation happened from using improper form in lifting (et hem use good form!). This exercise also targets the muscles located towards the sides of the body. But I made sure to walk as much as I could. A spine surgeon explains what's actually happening and how to find relief. Extend both legs out in front of you with your ankles flexed. Do spinal extension exercises every hour Do not load the spine … Try to bring both arms roughly parallel to the ground. Rest your arms by the sides of your body with your palms facing up. As much as the pain sucks, toughing it out for a short period of time while working on your movement patterns, fitness level and headspace is the best way to go according to the current evidence. But heat is the body’s own healing response. Within two months I was back to practicing Ashtanga intermediate series on a regular basis. When a person successfully recovers from a herniated disc, the body is able to clear any “debris” from the injured area through clever cells in the blood stream. Draw in lightly through your lower abdomen and extend your chest forward. About 2 years ago I was diagnosed with a disc herniation in my L4/L5 lumbar spine. This time, we made it slowly, carefully, to the end of the block before I had to turn around and come back. I prayed that God would heal me.  He did.  It was not instant, but He gave me wisdom.  At every turn God put people into my life to help me along this path of healing.  And finally at one point there was instant healing…and then I did something stupid.  I neglected the wisdom He gave me and and was reminded of the importance of what I learned on this journey. Help! Close your eyes and let your eyes drop deep into their sockets. Hold for 5 breaths and repeat on the other side. My hope is that by hearing my story, you can get rid of your pain, too. There's a teenager in my yoga class, Betrayed by my body Part 1: How I herniated a disc practicing yoga, Betrayed by my body Part 2: How I healed my herniated disc practicing yoga, I herniated a disc in the lumbar region of my spine practicing yoga. Repeat 5-10 times then do the same thing on the other side. My chronic lower back pain began when I was 12 years old. Generally speaking, gentle and strengthening backbends are going to promote healing in this region by applying gentle pressure towards the back of the disc and by increasing blood flow to the area. Keep your hands rooting into the floor. That day, I got a heating pad and ibuprofen. I rode the bus into work, standing even though there were plenty of seats. Gently lift your sternum forward and up, with the intention of arching through the upper back. Variation: Set up your Warrior 2 as described above. Use heat or cold. If you are comfortable with your breath and your balance, try lifting your right arm off the floor, bringing it parallel to the ground as well. How to Treat a Herniated Disc at Home. How I Healed my Herniated Disc. As the week went on, the pain slowly but steadily diminished. For a less intense version, place blocks under your feet. Unsurprisingly,that did not work. Nutrition. Then I took 800mg of ibuprofen. Since forward folds cause herniated discs, I reasoned that backbends would be healing. Avoid too much bed rest. It was the most uncomfortable bus ride I’d ever experienced. Reach both arms out in front of you with palms down. From that point on, it became a daily part of my healing regime. The pain was a sudden herniation that came in the middle of one of my least favorite poses, eka pada sirsasana, and I knew immediately what had happened. After all, a big part of the reason for my injury was not listening to signals my body was giving me (Betrayed by my body Part 1). ( Log Out /  I have an active yoga practice and movement is important to me. I was sore for the next week but figured the pain would go away. I wouldn’t know which movements made things worse and which movements made things better. What I had was a herniated disc in my lower back, which I was told will require surgery to fix. Look at the floor about two feet in front of your mat so that you do not strain your neck. Therefore, one of the first recommendations of any treatment as it relates to limiting back pain in this area, is to stop heavy lifting. Lie on the floor on your stomach. If you are able to breathe comfortably in this pose, then slowly lift and lower one leg at a time, as if you were using a very slow swimming kick. I can lift my legs up without too much pain and sitting is not such a chore. Repeat for another 20 breaths if you are able. Change ), You are commenting using your Twitter account. This is the story of how I took charge of my own recovery - and returned to an active, healthy lifestyle with no pain medication and without surgery. Try to release muscular effort in the back and glutes, using your arms for support. I couldn’t move well enough to actually bathe myself, but the standing and the heat was a good combination. The distance will vary depending on your height, degree of flexibility and strength, and yoga experience. I continued with my PT at home and started reading Katy Bowman’s blog and began learning about proper posture, movement, and body position.  I read about myo-facia release massage and began that with Julie Hill at Foster Chiropractic. This will remain so as long as the patient is aware that any excessive physical exertion may result in a relapse of the condition, reherniation. I felt helpless. When a load is too much to bear, additional pressure is placed on the vertebrae. It was not instant, but He gave me wisdom. Rest your right elbow on your right thigh and extend your left arm towards the front of your mat. I need to be much more cautious about the primary series because of the number of forward folds it contains. The standard recommendation for many musculoskeletal injuries is RICE (rest, ice, compression and elevation). Both legs will be more horizontal than vertical, but getting the legs exactly in position or stacking the knees is not necessary. I am very happy to announce that my herniated disc is totally healed!! Hold it for 2-4 minutes. Knee-to-chest stretches specifically stretch the muscles of the low and mid back and glutes. An alternative if this feels too intense on your lower back is to have the elbows slightly forward of the shoulders. Draw in the lower abdomen so that you do not rely exclusively on the lower back for the backbend. Focus your attention on lengthening the left side of you body. Hold for 5 breaths. You should take a real close look at the 10 ways on how to heal a herniated disc naturally now. I knew that sleep would be important for the recovery process. I had gone snowboarding and fell about a million times. L4-L5 disc pain often can be managed and the discs healed without surgery. Lie on your stomach with your arms straight alongside your body, palms up. at times i can feel something moving in my lumber. Sit up straight with your gaze towards your toes. An MRI is the most common imaging test used to diagnose disc problems, but it must be combined with thorough physical and neurological examinations. I did not want to get cortisone injections or take pain pills so I looked into herbs and diet for anti-inflammatories.  I found Zyflamend by New Chapter Organics.  Tumeric, and ginger. Your arms should be wider than your shoulders. Fill in your details below or click an icon to log in: You are commenting using your WordPress.com account. Place a blanket under your knees if you experience discomfort. I did what you showed me to do, I kept moving, did the herniated disc exercises, took some supplements and that did the trick. The Mckenzie method. The heat and swelling that accompanies a sprain, for example, is not a symptom of the torn ligament, but a symptom of the body healing by increasing blood flow to the area to bring platelets, plasma and white blood cells that will clear out and area and repair the damaged tissue. I arranged a rolled up blanket under my knees. I did a couple of bridge poses. Change ). So here it goes. And it did. Extend the lower rib cage towards the front of your mat and aim your tailbone towards the back of your mat. The first day was the worst. Set up your Warrior 2 as described above. Slowly bend your right leg so that your knee is over your ankle. If this pose does not cause any discomfort on your lower back, then you can try to lean forward slightly, but make sure not to round your back. All I had to do was learn how to create an environment for healing to happen. Initially, cold packs can be used to relieve pain and inflammation. I also started working more as well. 2 rounds of treatment on the Decompression table at Dr. Hoffman, Bradley, Started reading Katy Bowman’s blog about Body positioning, movement, and posture, 6 sessions of pilates with Kelly from Hoffman Chiropractic, Super Icing (my own invention) 20 min on, 10 min off for 3 rounds.             *on bad days I would do this 2/3 times. I wasn’t 100% against surgery, but I was curious about the potential of my body to heal on its own. I do the extensions (PT McKenzie method) every day. I herniated a disc in the lumbar region of my spine practicing yoga. Inhale and reach both arms out and front of you, still parallel to the ground. Recovery: How to Heal Quickly from a Disc Bulge Maintain Perfect Posture at all times while healing! If you’re thinking how to heal a bulging disc naturally, the knee to chest stretch helps relieve pain and heal herniation in the lower back. I started by just lying down and assessing the situation. will a healed herniated disc or bulging disc still show up in an mri? I set up pillows so that I was lying on an incline rather than flat on my back. On an inhale, straighten your front leg and raise both of your arms over head. These are the amino acids that your body needs for collagen production and help heal damaged tissues. Sitting was very painful, and trying to sit on the toilet was an embarrassing ordeal. Fresh ginger in as much food as I can possible get. You may need to put an additional small blanket under your knees if you feel pressure in the back of your knees. Exhale and draw your arms back to the original bent position. Try to take about 20 breaths here and then rest by lying flat with your head turned to one side. ( Log Out /  I personally prefer Chinese Medicine such as acupuncture and homeopathy, because the principles of this type of medicine makes the most sense to me. Change ), You are commenting using your Google account. Keep your feet and your hands resting on the floor as you inhale and lift your head and your chest up. How Greg Healed His Herniated Disc Without Pills or Surgery - Livermore, CA - New evidence suggests it is possible to heal a "herniated disc" naturally, even … It scares me to think that even after all I have gone through that I possibly will be put back on bed rest for another 8 weeks or so. It is the best thing you can do for your back. In January I started decompression with Dr. Hoffman and Pilates with Kelly at Hoffman Chiropractic.  All of the above helped my pain get from an 8 to 2.  It helped me take the next steps and continue my life, manage my pain, and heal over time.  I got stronger each and everyday.  I would try to do too much and then I would set myself back a little.  I would learn that I really needed to change the way I move my body and maintain certain positions. 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