Slipped Disc (part 1)

Get real relief from low back pain. Strengthen your lower back with regular exercise and good nutrition. According to research or other evidence, the following self-care steps may be helpful.

• Take care of your back Practice good workplace and lifestyle habits, such as lifting and standing properly; learn proper exercises to reduce low back pain from a qualified instructor
  
• Consider seeing a chiropractor A qualified practitioner may be able to help correct spinal problems that contribute to back pain and disability
  
• Get a checkup See your healthcare provider to make sure your symptoms are not related to a medical problem

About This Condition

The low back supports most of the body’s weight, and as a result, is susceptible to pain caused by injury or other problems. Over 80% of adults experience low back pain (LBP) sometime during their life. More than half will have a repeat episode.
It is often difficult to pinpoint the root of low back pain, though poor muscle tone, joint problems, and torn muscles or ligaments are common causes. A herniated or slipped disc may also cause low back pain as well as sciatica, a condition where pain travels down one or both buttocks and/or legs.
Standing or sitting for extended periods, wearing high heels, and being sedentary increase the risk of developing low back pain, as do obesity and back strain due to improper lifting. Up to half of pregnant women experience some low back pain. Long hours spent driving a car may contribute to a herniated disc. This is possibly due to the vibration caused by the car.
Many people with low back pain recover without seeing a doctor or receiving treatment. Up to 90% recuperate within three to four weeks, though recurrences are common, and chronic low back pain develops in many people. Low back pain is considered acute, or short-term, when it lasts for a few days up to many weeks. Chronic low back pain refers to any episode that lasts longer than three months.
While low back pain is rarely life threatening, it is still important to have chronic or recurring back pain assessed by a healthcare professional. Potentially serious causes include spinal tumor, infection, fracture, nerve damage, osteoporosis, arthritis, or pain caused by conditions found in internal organs such as the kidneys.

Symptoms

Low back pain may be a steady ache or a sharp, acute pain that is worse with movement.

Healthy Lifestyle Tips

A review of clinical trials concluded that treating low back pain with spinal manipulation (chiropractic or osteopathic treatment) is as effective as, or more effective than, other common approaches, such as physical therapy, medication, and exercise.
Preliminary data indicate that smoking may contribute to low back pain. One survey of over 29,000 people reported a significant association between smoking and low back pain. Smaller people (children, women, those who weigh less) are most affected. A study involving people with herniated discs found that both current and ex-smokers are at much higher risk of developing disc disease than nonsmokers. Other research reveals 18% greater disc degeneration in the lower spines of smokers compared with nonsmokers. Smoking is thought to cause malnutrition of spinal discs, which in turn makes them more vulnerable to mechanical stress.
One survey reported that people who drank wine healed more quickly after disc surgery in the lower back than those who abstained. However, alcohol consumption may cause cirrhosis of the liver, cancer, high blood pressure, and alcoholism. As a result, many doctors never recommend alcohol even though moderate consumption has been linked to some health benefits. For those deciding whether light drinking might help with recovery from disc surgery, it is best to consult a doctor.
Regular exercise and proper lifting techniques help prevent low back problems from developing. Proper lifting involves keeping an object close to the body and avoiding bending forwarding, reaching, and twisting while lifting. Low back pain and disc degeneration are both more likely to develop among sedentary people than those who are physically active. However, long-term participation in some competitive sports may contribute to spinal disc degeneration.
Therapeutic exercise helps people recover from low back pain and low back surgery. Less clear are details about how this should be done for greatest benefit. In other words, the best type of exercise, frequency, duration, and timing of a program still need to be determined. One study reported therapeutic exercise significantly improved chronic low back pain compared to exercise performed at home without professional guidance. Another trial discovered that women with chronic low back pain who began supervised back strengthening exercises at a fitness center were more consistent exercisers than those who started and continued therapeutic exercises at home. Both groups experienced significant improvement in pain. However, the supervised group experienced better long-term improvement.
While heavy lifting and other strenuous labor may contribute to low back pain, one trial found that people with sedentary jobs gained more benefit from an exercise program than those who have physically hard or moderate occupations. Motivational programs may also improve exercise consistency, which in turn decreases pain and disability. People with low back pain who wish to embark on an exercise program should first consult with a physical therapist or other practitioner skilled in this area.
Supervised bed rest, for two to four days, coupled with appropriate physical therapy and therapeutic exercise, is often recommended by medical doctors for acute low back pain. However, reviews of bed rest recommendations have concluded that bed rest is, at best, ineffective and may even delay recovery. It is better to try to stay active and maintain a normal daily schedule as much as possible.
General recommendations for people recuperating from low back pain include wearing low-heeled comfortable shoes, sitting in chairs with good lower back support, using work surfaces that are a comfortable height, resting one foot on a low stool if standing for long periods, and supporting the low back during long periods of driving.
 
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