Four out of every five people in the United States will experience a meaningful bout of back pain or neck pain at some point in their life. Disc herniations are one of the most common causes of neck pain and back pain. Of those who experience an episode of back or neck pain, 90% of people will experience another episode at some point in time. This beckons the question: Can disc herniations heal? You will be happy to read that the answer is “Yes”.
Most patients can resolve their back pain and neck pain within 3 to 4 months with as many as 90% of people feeling much improved in as little as 2 months.
When your body experiences an injury in the disc there is an inflammatory response that signals your body to release cells and chemical agents to rid your body of damaged tissue so the body can begin the recovery process. Enzymes are also released to break down the disc herniation. As this process advances the body begins to lay down new tissue to mend the tears in the annular rings of the disc to help keep the gel of the disc contained in the middle where it belongs. Unfortunately, this process will only take you so far due to the fact that discs are unfortunately slow healing structures due to their relatively poor blood supply. This process is even slower as we age and can be further slowed by factors such as smoking, diabetes,and body weight, as well as by repeatedly flexing the spine such as when sitting or working in bent postures.
Now for the good news! There are several measures that you can take to ensure that your discs heel fully and efficiently. Remember, your discs are like a tube of toothpaste. Pressure placed at one end of a tube will push the paste to the other end. If you apply pressure to the other end where the paste has accumulated (“the herniated portion of the disc”) you can redistribute the paste back into place.
Here are 4 things that you can do to start getting your discs back into place and feeling better:
- Start on a walking program. Studies have shown time and time again that those who go for walks regularly have faster rates of recovery than those who do not.
- Start doing extension exercises. If you have a lumbar disc herniation you will want to start doing standing “backbends” or “press-ups” when lying on your stomach. In cases of cervical disc herniations start doing “chin tucks” progressing into extending your neck upward toward the ceiling. It is important to start these slowly with a focus on working toward full movement in these directions several times a day. Failure to perform these frequently and fully is associated with long courses of injury. I recommend 3 sets of 10 repetitions at least 5 times a day.
- Start sitting upright. Sitting in a relaxed spinal alignment is one of the leading causes of disc herniation and can substantially delay your recovery.
- Avoid forward bending. Bend your legs when reaching into lower drawers and cabinets. Try to keep your spine straight when working at sinks or countertops. In more severe cases even bending to put on socks and pants can be painful and should be done with care.
Unfortunately treating your own back pain or neck pain is not always that simple. If you are failing to respond to your own efforts try to reach out to an experienced physical therapist with expertise in treating these disorders to learn what other measures need to be taken to shorten the course of your injury.
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