Physical TheraPT

Disc Herniation

Back At It

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To wrap up our section on lumbar disc injury, Nina and I break down some of the most common patient questions we receive. As an AT, Nina is accustom to triaging athletes in pain, helping them find confidence in their plan of care.


SV: For the past month, we’ve been sharing the latest research on lumbar disc pathologies. As a recap, what are your top three take aways for experiencing back pain?

NS: We’ve covered a ton of information on this topic recently, looking at the impact of pregnancy as well as injury. The overall takeaway is that each individual’s experience can be different- this goes for symptoms and solutions. That’s why personalized care can have such a big impact for back pain. Similarly, there isn’t one guaranteed strategy for managing a lumbar disc injury. A combination of treatments, including soft tissue work, stability and mobility exercises, and pain management, is typically needed. Last, use this as an opportunity. For most people, an injury like a disc herniation can be a catalyst to make adjustments to their behaviors, allowing them to emerge stronger than before.

SV:  How does this differ from the type of back pain caused by pulling a muscle?

NS: Discogenic pain has a different quality; many patients report feeling sharp, electric sensations, while others complain of weakness. Nerve pain can “travel,” sending irritation down one or both legs. Muscle spasm often accompanies a disc injury- it’s a protective strategy. Muscles of the back will automatically tighten above and below the injured disc to limit movement. This tightening makes it difficult to use muscle systems, or groups of muscles designed to support compound movements, effectively.

Pulling a muscle, or overusing a muscle, can usually be correlated with a specific action or activity. You may feel tight, or restricted. This should resolve, or feel considerably better, in 72 hours if it’s just muscular.

SV: Here’s a popular combo question- do patients need to get imaging for this type of injury? How likely will they need surgery?

NS: It’s a valid question- too often, we only hear about worst case scenarios for injuries. Unless you’ve suffered a traumatic injury, like a car crash, we don’t typically recommend imaging right away. Rehab exercises and pain management will be the most productive first steps. If you eventually need surgery down the road, being as strong as possible going in will dramatically help your recovery!

Surgery makes the most sense for patients who have a high risk of complications- like if your herniation or displacement is so severe you may cause permanent damage to your spinal column- or for those who haven’t succeeded with conservative care after a number of months.

We’re big believers that patients should be the center of their plan of care, with a variety of clinicians and specialists, coaches and supporters surrounding them. Without a different perspectives, you can overlook options. Ask questions, get second options- be your best advocate!

SV: Once someone injures their back, does that mean they can never workout or play sports again?

NS: In the vast majority of cases, definitely not! Most patients are able to return fully to their previous level of activity. Like any major injury, it will take dedication and focus to recover. It’s essential to allow your body enough time to heal, and to correctly learn, or re-learn, movement patterns. Look for rehab practitioners that understand the demands of your activity, and can help get you there. Stopping at 65-75% better increases your chance of re-injury significantly.

SV: With back pain being one of the most prevalent injuries, how can someone lower their risk for injury?

NS: Regular physical activity will help to protect against a number of ailments and injuries. Particularly with the recent transition to virtual learning and working, movement is even more important, as we are naturally more sedentary in this scenario. Adding in tri-planar exercise, including linear, lateral and rotational work, can help make sure you’re prepared for whatever life throws you! If you’re new to exercise, or struggling with home exercise routines, setting up an appointment to work with a clinician or coach can give you the confidence you need to move safely.

SV: At Physical TheraPT, as many of our patients know, we love staying current on the latest innovations in exercise and rehab equipment. What’s your favorite product out there right now for back pain patients?

NS: For patients still in the early stages of recovery, I really like the biofeedback cuff. This deconstructed blood pressure cuff helps increase awareness of pelvic stability and highlights how well someone is able to maintain a braced position when you add on movement. For those who are out of pain, and show progress with more challenging exercises, the 3D strap is my favorite. Don’t be deceived by the simple nature of this piece of equipment! It adds rotational load to almost any movement pattern, allowing athletes to adapt and practice in a safe environment.

SV: Last question- what’s your go-to strategy for pain relief with this type of injury?

NS: Finding a position of comfort that you can rest in. Back injuries can feel unrelenting- having a position that gives you some relief is critical in the beginning stages of recovery. Laying on a firm surface, resting on your back with knees bent and feet planted, referred to as Hook-Lying Position, is generally safe for most patients. Others may find relief with a bit of light traction, leaning into your elbows at a counter, or floating in a pool.

Lumbar Disc Pathology: Part II

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If you’ve experienced a disc injury before, you’ll know immediate care is all about triaging. You need strategies to help you deal with the pain now and a plan to tackle this ASAP! Depending on your symptoms and how you got hurt, we recommend making appointments with both your physician and a rehabilitation specialist.

A physician will be able to write prescriptions, as appropriate, while ATs and PTs will be able to address your pain from a mechanical perspective. There is tons of evidence supporting various treatment modalities for the management of lumbar disc pathologies. The focus is pain resolution, restoration of function and any associated neurologic deficits associated. 

At your appointment, your clinician will perform an in-depth evaluation and establish a treatment plan to address your specific and unique symptoms. This will often include:

  • Mobility exercises for muscle, joint, and even nerves

  • Stabilization exercises focused on trunk control and strengthening

  • Proprioception, coordination, and balance training

  • Functional conditioning 

  • Phased return to sport / activity program

While you’re waiting for your appointment, there are several strategies you can try to safely mitigate your symptoms. Often, disc-related low back pain is aggravated by prolonged flexion, or bending at the waist.

  1. Try to limit time sitting by standing or walking when you can.

  2. Modify your work environment to allow for standing, taking seated breaks as needed. Get creative- using books, boxes or other household items to create an make-shift ergonomic solution.

  3. When sitting, use a pillow or support behind your low back to limit rounding of the low back, or slumping.

  4. Raising your seat height, whether in a desk chair or in the car, can help you avoid a posterior tilt of the pelvis. This position puts stretch through the muscles and nerves of the low back.

  5. Rest lying down if unable to tolerate sitting. Try bending your knees, planting your feet on the ground to help maintain a neutral spine.

  6. Use heat to help relax muscle spasm or guarding.

  7. Avoid intense stretches for now- while they may feel good in the moment, this can increase muscle spasm.

  8. Over the counter pain meds such as NSAIDs can help reduce pain. Double check each individual brand for dosage recommendations.

Lumbar Disc Pathology

low back pain

Welcome to the club no one wants to be in. Spinal disc injuries are very (very) prevalent, with as many as 20 case per 1000 adults annually. Lumbar disc injuries are the most common, followed by cervical disc injuries. The majority of these cases are injury based, with only 5% being attributed to degenerative disc disease. This month, we’ll explore the anatomy of the spine, break down how disc injuries occur, and share the latest research on recovery.

Back injuries can feel overwhelming. Understanding the structures involved, how they function normally and how they can become dysfunctional, can help focus your rehabilitation goals.

There are 23 discs in the human spine: 6 in the cervical region (neck), 12 in the thoracic region (mid-back), and 5 in the lumbar region (lower back).  Each intervertebral disc (IVD) lies between two adjacent vertebrae in the spinal column, allowing the spine to be flexible without sacrificing a great deal of strength. They also provide a shock-absorbing effect within the spine and prevent the vertebrae from grinding together. 

They consist of three major components: the core, nucleus pulposus (NP), the outer ring, annulus fibrosus (AF) and the cartilaginous endplates that anchor the discs to adjacent vertebrae.

So why does it hurt so much, and how does this even happen?!

Disc “bulge”, “protrusion”, “herniation”, even “slipped disc”, as well as disc degeneration all refer to interruption of the normal disc anatomy. Damage to the outer ring, or AF, can occur from sudden trauma to the disc or from disc degeneration due to age and repetitive use. Without the structure of the AF, the NP can be displaced.

While the discs are designed to move to counter spinal movement, repetitive asymmetric compressive loading isn’t ideal. For example, during forward bending, or flexion of the lumbar spine, the NP migrates posteriorly or backwards. Conversely, the nucleus is squeezed anteriorly or forwards during backwards bending, or extension of the lumbar spine. Adding extra weight to one of these positions over and over can cause injury. Research shows the damage to the AF appears to be associated with fully flexing the spine for a repeated or prolonged period of time. 

Like everything else, our Intervertebral discs age. The NP shrinks as it’s gelatinous material becomes dries out over time and is replaced with fibrotic tissue. This places increased strain on the AF. The resulting flattened disc reduces mobility and may impinge on spinal nerves leading to pain and weakness

Due to the proximity of the disc to the spinal cord, if the disc extends beyond its normal resting position, it can result in pain. This pain is due to a combination of the mechanical compression of the adjacent nerve by the bulging NP and localized inflammation and swelling. The symptoms you experience are dictated by what nerves are irritated. Nerve compression can often cause radiculopathy - or radiating symptoms along the path of the compressed nerve into the legs and feet.


To learn more, check out these articles:

  1. Waxenbaum JA, Futterman B. Anatomy, Back, Intervertebral Discs. InStatPearls [Internet] 2018 Dec 13. StatPearls Publishing. Available from: https://www.ncbi.nlm.nih.gov/books/NBK470583/ (last accessed 27.1.2020)

  2. Dulebohn SC, Massa RN, Mesfin FB. Disc Herniation.Available from:https://www.ncbi.nlm.nih.gov/books/NBK441822/ (last accessed 25.1.2020)

  3. L. G. F. Giles, K. P. Singer. The Clinical Anatomy and Management of Back Pain. Butterworth-Heinemann, 2006.