Real Solutions for Back Pain Caused by Herniated Discs
Are you struggling with intense lower back pain? Do you notice straightening up all the way is painful or impossible? Did this pain start after lifting something heavy or twisting your back? If you nodded ‘yes’ to these questions, you might have a condition known as a herniated disc. Don’t worry; there are proven strategies that can help you feel good again!
Herniated discs are not always painful, but they can be excruciating when they are. Due to the severity of pain associated with a herniated disc, people will try to avoid hurting themselves more and avoid activity. Unfortunately, misguided healthcare practitioners still recommend rest or, worse, bed rest, which is why getting proper treatment is essential!
At Nestor Physical Therapy, our team of specialized physical therapists is fully equipped to guide you toward the relief you’ve been seeking, allowing you to get back to the activities you genuinely love without pain!
Understanding the Nitty-Gritty of a Herniated Disc
To understand what a herniated disc is, it’s important first to understand the role of spinal discs. Your discs are like shock absorbers in your spine, absorbing compressive forces and permitting smooth, free movements like bending forward, backward, and rotating.
However, as we age, our discs naturally degenerate, begin to dry out, become more stiff, and weaken, becoming more susceptible to herniation. Think of your discs as being like grapes when you’re young and then drying up to be more like raisins as you age.
In addition to age, several variables can elevate your risk of experiencing a herniated disc, including:
- Smoking: Cigarettes are thought to reduce the supply of oxygen to the disc, causing it to break down more quickly than it normally would.
- Occupation: Those engaged in jobs requiring repetitive motions like lifting, bending, and twisting are also more susceptible.
- Sedentary Lifestyle: Long durations of sitting, especially in incorrect postures, contribute to increased risk.
- Genetics: Family history may play a role in increasing the risk of developing a herniated disc.
A herniated disc occurs when the soft, gel-like substance in the middle of the disc breaks through the inner aspect of the disc and protrudes out, usually in the back wall of the disc. This bulging out can pinch the nearby spinal nerves, leading to inflammation and excruciating pain that might even radiate down your leg or arm.
Even when the disc doesn’t affect the nerves, it is infamous for causing sharp and intense pain in the lower back, affecting your ability to move, especially standing upright, and interfering with your overall quality of life. For some, the pain is so unbearable that it hampers even the simplest daily tasks, like sitting, moving, or lying down to sleep.
The silver lining? Our skilled physical therapists can teach you how to manage your debilitating pain and provide the tools to return to a pain-free life!
Effective Solutions for Herniated Disc
At your first visit, one of our experienced physical therapists will perform a comprehensive assessment, including a medical history and physical examination. Afterward, your physical therapist will design a personalized treatment plan specifically for your unique situation that may include the following:
- Manual Therapy: Our physical therapists use passive movement techniques, called mobilizations, to improve the range of motion in the spine, reducing stiffness and pain.
- Stretching and Mobility Exercises: Targeted stretches to improve spine mobility and muscle flexibility are often the starting point. As you move better, you’ll feel better!
- Core Strengthening: Exercises like planks and bridges can help stabilize the spine and help in improving proper techniques when performing movements like squatting or lifting activities.
- Neural Mobilization: Our therapists may use neural mobilization or “nerve gliding” exercises to relieve nerve tension, which can reduce the radiating pain commonly associated with herniated discs.
Understanding the condition and its management is crucial. Our experts often educate the patient about body mechanics, lifestyle changes, and long-term exercise strategies to prevent future episodes. We know that your first step to recovery starts with understanding.
Why Wait?
Call Nestor Physical Therapy today for a comprehensive evaluation and learn the steps you can actively take to recover from a herniated disc and guard against future occurrences. Book your life-changing appointment today!
Get Started with PT Now!
Return to Nestor Physical Therapy and Let’s Continue Your Journey to Wellness Together. Schedule Your Appointment Now!
As Friday night lights illuminate the field and the spirit of football echoes throughout the community, ensure that back pain doesn’t get in the way while rooting for your team in the stands. Experience the thrill of the season without the discomfort of back pain. Our treatments are designed for your unique needs, ensuring you’re game-day-ready every time.
Your game plan to tackle back pain involves the following:
- Effective treatments to alleviate pain and guard against future flare-ups.
- Customized strategies to boost your mobility and strength so you can cheer on your favorite teams without hesitation.
- Tips to enjoy those tailgate barbecues and halftime huddles without a second thought to your back.
Get ready to chant, cheer, and celebrate without restraint. Connect with Nestor Physical Therapy today, and let’s ensure you’re in prime shape for every touchdown this season!
Grilled Salmon Bowls
I had my first tuna poke bowl this summer. It was delicious! A poke bowl is a Hawaiian dish consisting of raw fish, typically tuna or salmon, that has been cut into cubes and marinated in a flavorful sauce, served over rice, and topped with various ingredients like avocado, seaweed, and other Asian-inspired toppings. The term “poke” (pronounced poh-keh) itself means “to slice or cut” in Hawaiian, referring to the way the fish is prepared.
I realize not everyone eats raw fish, so here is my twist on a grilled salmon poke bowl. This dish was easy to make, and most steps can be done ahead of time. I started by making jasmine rice (follow directions on the box). While the rice was cooking, I prepared all my accoutrements.
I made an avocado-cucumber salad by mixing the juice and zest of one lime with 1 tbsp of sesame oil. Then I added one diced avocado, one medium cucumber diced, and ½ a cup of chopped cilantro seasoned with salt, and I mixed all the ingredients to combine.
Next, I created a glaze for the salmon. In a saucepan, I combined the juice and zest of one orange, ¼ cup of honey, 1 tbsp of sesame oil, 1 tbsp of soy sauce, 1 tsp of grated ginger, and 1 tsp of apple cider vinegar. I brought the mixture to a boil, then reduced the heat and let it thicken. Once the sauce thickened, I set it aside.
The next step is optional. The final topping for the salmon bowl was sriracha mayo. It consisted of 3 tbsp of mayo, 2 tsp of sriracha, and 1 tbsp of water whisked together to make a sauce to drizzle on the top.
To grill my salmon I heated my gas grill to medium high heat. I lightly coated the salmon with sesame oil and then seasoned it with sea salt. Be sure to oil the grill grates to prevent the salmon from sticking. Once the grill was hot, I placed the salmon on the grill and cooked it on each side for three minutes. I basted each side with the glaze and cooked an additional one minute on each side so the glaze would set on the salmon. Pro tip: Don’t flip the salmon until it releases from the grill grate.
To assemble the grilled salmon bowl, I put a scoop of rice on the bottom of a bowl, topped the rice with the grilled salmon, then placed a spoonful of the avocado-cucumber salad on top of the salmon, and then drizzled the sriracha mayo on the top. Finally, I sprinkled sesame seeds over the dish.
The salmon bowl was a light, refreshing, and delicious meal for a hot summer night. The orange-honey glaze paired perfectly with the salmon. The avocado-cucumber salad created a balance of textures from the creaminess of the avocado and the crunch from the cucumber. I enjoyed the hint of spice the sriracha mayo provided. Feel free to change the ingredients for your favorite flavors. Enjoy!
Thank You’s:
High Fives all around to all Nestor Physical Therapy patients and
friends who participated in our “Refer a Friend” program last month!
Pauline Noel, Terri Deboise, Marie Magill, & Moe Cournoyer
Patient Success Spotlights
“I was experiencing low back pain that was preventing me from playing sports and working out. I tried everything, including another PT facility, but it didn’t help.
After a week or 2 at Nestor PT, I was finally feeling better. I have now been able to resume sports and am back in the gym without limitations.
Thanks to Nestor Physical Therapy, I’m feeling back to my normal self again!!”
-Jayden M.
“When I started PT I was in constant pain with no relief. The pain limited most aspects of my life. I had previously tried PT at another facility without any significant results.
At Nestor Physical Therapy, I finally saw improvement in my low back pain. The pain is gone, which has made life more manageable!
I now know what exercises and stretches I need to do to mitigate flare-ups!”
-O.J. S.
What We Treat at Nestor PT!
At Nestor Physical Therapy, we treat a wide range of conditions—from back, neck, and joint pain to balance disorders, chronic pain, vertigo, TMJ dysfunction, and more. Whether you’re recovering from surgery, managing a neurological condition, dealing with arthritis or fibromyalgia, or healing from a sports, work, or car accident injury, our expert team is here to help. We also offer specialized care for headaches, poor posture, pelvic pain, and pre-surgical physical therapy to prepare your body for success.
Our Services:
- Back Pain
- Neck Pain
- Hip Pain
- Foot Pain
- Elbow Pain
- Hand Pain
- Balance Disorders
- Chronic Pain
- Vertigo
- Headaches & Migraines
- Neurological Conditions
- Poor Posture
- Post-Surgical Rehabilitation
- TMJ Dysfunction
- Sciatica
- Shoulder Pain
- Knee Pain
- Ankle Pain
- Wrist Pain
- Arthritis
- Gait Disorders
- Dizziness
- Fibromyalgia
- Motor Vehicle Accident Injuries
- Pelvic Pain
- Pre-Surgical Physical Therapy
- Sports Injuries
- Work Injuries
Prevent Back Pain and Mobility Restriction Before It Starts!
Do any of these statements apply to you?
- I have a job that requires me to sit at a desk.
- I struggle to find time to exercise regularly.
- I never learned proper lifting techniques.
- People frequently tell me I slouch.
If so, you may be at a higher risk of developing back pain. Several lifestyle factors can increase the likelihood of an injury leading to back pain. Fortunately, physical therapy at Nestor Physical Therapy is a great choice not only for resolving back pain but for stopping it before it even begins!
Three Simple Back Pain Prevention Tips
Tip 1: Exercise. Regular physical activity helps strengthen the muscles that support and stabilize your spine. Find something that suits your interests and ability level, such as daily walks, simple resistance exercises, or dance fitness classes.
Tip 2: Minimize Sitting. Prolonged sitting can have wide-ranging effects, including increased pressure on your spine. If you have a desk job, get up and move around every 30 minutes or so, even if it’s just to stand up and stretch.
Tip 3: Ask for Help. When it comes to lifting heavy objects, don’t get ambitious! Ask for help when lifting anything heavy or awkwardly shaped, and make sure you’re using proper lifting techniques. Not sure what those are? Our therapists will happily show you how to lift without risking injury.
While these tips can get you started, the Nestor Physical Therapy physical therapists can help you develop a customized back pain prevention plan. We’ll help you identify any lifestyle factors that might put you at risk of developing back pain and then work with you to address them.
Show Your Body Some Love This Fall!
As the leaves change and the air turns crisp, it’s the perfect season to prioritize your health with a visit to Nestor Physical Therapy. Whether you’re recovering from an injury or looking to stay active and pain-free, our team is here to help you move better and feel your best. And just like cozy sweaters and pumpkin spice, good things are better when shared—so why not refer a friend to join you on the path to wellness? Come in this fall and let’s rake in the results together!
