Предпосылки (это утверждение, предназначенное для обоснования или объяснения некоторого аргумента) патологии («» (от греч)
Многие годы пытаетесь вылечить СУСТАВЫ?
Глава Института лечения суставов: «Вы будете поражены, насколько просто можно вылечить суставы принимая каждый день средство за 147 рублей...
Предпосылки заболевания грыжа (заболевание, при котором происходит выхождение (выпячивание) внутренних органов из полости, занимаемой ими в норме, через нормально существующее или патологически сформированное отверстие в) межпозвоночного диска («круглое блюдо») — круг (низкий цилиндр) или предмет в виде круга) L5 S1 – это патологии, при которых нарушается питание позвоночника:
Симптомы (один из отдельных признаков, частое проявление какого-либо заболевания, патологического состояния или нарушения какого-либо процесса жизнедеятельности)
Выпуклость межпозвоночного диска пояснично-крестцового отдела сопровождается интенсивной болью (неприятное или мучительное ощущение, переживание физического или эмоционального страдания) в спине, которая усиливается во время движения и разных видов физической активности. Доп симптомы грыжи L4-L5 S1:
- ухудшение нервной проводимости (способность тела (среды) проводить электрический ток, свойство тела или среды, определяющее возникновение в них электрического тока под воздействием электрического поля) приводит к частичному онемению нижних конечностей (парные придатки тела у животных, обособленные от туловища или головы и обычно движимые мускульной силой (реже — гидравлически, нагнетанием жидкости));
- происходит нарушение мочеиспускания (человека — процесс опорожнения мочевого пузыря у человека путём произвольного — у здоровых взрослых и детей, кроме младенцев, — периодического акта испускания мочи во внешнюю среду через);
- от позвоночного столба (Столб (архитектура) — конструкция в виде одиночного вертикального стержня опорного или декоративного назначения Позорный столб Столб (геральдика) — геральдическая фигура Столб (переносное значение)) боли могут распространяться на тазобедренный сустав и в пах;
- нарушение (Правонарушение, действие или бездействие, противоречащее требованиям правовых норм и совершенное деликтоспособным лицом; «Нарушение», один из первых рассказов Сергея Лукьяненко) обмена (акт получения объекта с передачей чего-либо взамен, переход или передача каких-то объектов из одного места в другое с обратным переходом других объектов из второго места в первое) веществ (одна из форм материи, состоящая из фермионов или содержащая фермионы наряду с бозонами; обладает массой покоя, в отличие от некоторых типов полей, как например электромагнитное. “Вещество есть на);
- чувство (путать с: ОщущениеЧувство — эмоциональный процесс человека, отражающий субъективное оценочное отношение к реальным или абстрактным объектам) прострела (род многолетних травянистых растений семейства Лютиковые) в пояснице (часть тела, от копчика до рёбер у человека) вследствие сдавливания корешков (уменьшительное от слова корень) спинного мозга.
Treatment for a Herniated Disc L5/S1
So, when we talk about treatment for a herniated disc L5/S1, we need to split this category into two parts: Lifestyle and Exercise.
Before we dive in, if you’d like more help recovering from a herniated disc L5/S1, sign up for my 30-Days of Sciatica Relief Coaching below to get tips, techniques and strategies that are proven to get you better faster:
Treatment for a Herniated Disc L5/S1 Part #1 – Lifestyle
It’s crucial that you optimise your diet for a recovery from a herniated disc L5/S1.
This involves maximising anti-inflammatory foods: click HERE to learn more about anti-inflammatory foods for a herniated disc L5/S1.
You’ll also need to minimise pro-inflammatory foods: click HERE to learn about which foods to AVOID when you have a herniated disc L5/S1.
You need to keep generally active. This means not taking too much time off work.
You should try to walk as much as you can within the realms of comfort. Stop when pain starts, have a break, then get back to it.
One of my clients used to leave his house, walk up the road 100 yards, then come back. That was it for each day. But even those few hundred steps made a huge difference over a number of weeks.
Little and often is key – don’t overdo it. Make sure you stop as soon as your pain starts to worsen. Each day, you’ll be able to build your activity level gradually.
Drinking plenty of water is absolutely crucial. When you have a herniated disc L5/S1 compressing a nerve, any dehydration in that disc will make the compression worse.
This means that drinking 3-4 litres of water each day is critical to your success and a highly undervalued facet of recovery.
Getting as much sleep as possible is incredibly important when you have a herniated disc L5/S1 (although, sciatica can make sleep more difficult unfortunately).
Sleep is one of the key parts of a recovery from a herniated disc L5/S1 – sleep is when healing occurs. It’s impossible to get better without ample sleep each night.
One helpful tip to remember is that you can make up for lost hours of sleep as a nap if your pain tends to be worse at night. A 20-minute nap has been shown to be as effective as two hours of extra sleep in the morning in terms of restoration, some research shows.
Click HERE for a brief guide on sleeping better when you have sciatica.
Minimising Discomfort to Speed Up Recovery
Getting better from a herniated disc L5/S1 is just as much about avoiding making the problem worse as it is about doing extra things.
As a general rule of thumb, if an activity or position is making your pain worse, you need to change it or you run the risk of delaying your disc recovery time.
Products That Can Help
For a herniated disc L5/S1, there are a number of products that can help you go about your day with less pain and more comfort. Here are a few of my top recommended products for herniated disc relief:
#1 – TENS Machine for herniated disc L5/S1
TENS machines are useful for providing relief from pain and muscle spasms in the back and legs. They are a safe and effective way of relieving your symptoms without any effort on your part.
Below are 3 of my top recommended TENS machines for relief from a herniated disc L5/S1:
TENSCare Perfect TENS Pain Relief Machine
This TENS machine for sciatica has 8 preset programs so you don’t need to “tune it” yourself – just pick a setting and off you go! There is an option to purchase a ‘Value Pack’ which includes spare pads which I would definitely recommend.
Click HERE to view the TENSCare Perfect TENS Pain Relief Machine on Amazon
TPN 200 Plus TENS Machine
A super-simple yet sleek design, this TENS machine is perfect for those who want a highly effective model and are confident with using a TENS machine for sciatica pain relief. This unit doesn’t have a fancy display, so you can customize the settings to best suit your needs, tweaking and changing the frequency until you find one that works best for you.
Click this link here to read about our 10 Best Recommended TENS Machines for Sciatica!
#2 – Lumbar Roll
A lumbar roll is a specially designed cushion that goes behind your lower back when sitting.
It increases the curve in the lower back, which many people find takes pressure off a herniated disc L5/S1 when sitting (which can be the worst position for a lot of people).
Here is a great option for a lumbar roll for the office, car and home:
#3 – Muscle Rub
A muscle rub or topical anti-inflammatory is a great first-line treatment for a herniated disc L5/S1. Although it won’t affect the actual disc itself, it will ease tension and pain from the muscles in the lower back and legs and can help to relieve symptoms associated with a herniated disc.
Here are the muscle rubs that my clients find most useful (I provide these Tiger Balm rubs to some of my clients as they are so effective in the first few weeks following a disc herniation):
Home Treatment for a Herniated Disc L5/S1 Part #2 – Exercise
The most important thing to understand when it comes to herniated discs and exercise is that everyone is different; a suitable exercise regime for one person with a herniated disc L5/S1 will be different for another with the same problem.
However, there are some exercises that are commonly useful for many people with herniated discs. Only choose the ones from the following list that are non-painful and don’t make your symptoms worse during and after you finish the exercise.
Always go gently at first and build up slowly.
#1 – Cobra Pose
- Begin laying face-down on a firm surface like a mat on the floor or a hard mattress
- Place your hands in line with your shoulders and gently push up, raising your torso off the floor
- Keep your hips down on the floor
- Only go as far as is comfortable – no need to get to full extension for a benefit!
- Gently lower yourself to the starting position and repeat up to a maximum of 10 times.
- Do a set of these 3-4 times per day
Who this is for:
Usually, people suffering with a herniated disc L5/S1 find this exercise one of the most useful for improving their symptoms. However, regardless of what is causing your sciatica, you should only persist with this exercise if it is comfortable to perform this movement. This exercise is a good place to start if you have trouble bending forward.
Why this sciatica exercise works:
This sciatica exercise works because it involves movement of the lower back which encourages blood to flow to the injured area so healing can occur. Some researchers also believe this exercise causes a disc bulge to “centralise” into the disc where it can’t pinch on a nerve root.
#2 – Knee Rolls
- Lie on your back on a mat or a firm mattress
- Bend your knees up halfway
- Slowly and gently, allow both knees to roll over to one side only as far as is comfortable
- Bring your knees back to the start position, then allow them to roll over to the opposite direction
- Repeat for 30-seconds total, don’t rush the repititions and try to find a rhythm
- Try to find time to do this exercise every 2-3 hours if you can
Who this is for:
This sciatica exercise is great for relieving any tension in tight muscles in the lower back. It is also a great way to begin to regain any lost rotation in the lower back following a herniated disc L5/S1.
Why this sciatica exercise works:
By gently encouraging a slow, controlled rotation of the lower back, the muscles in your lower back will realise that it is OK to relax a little. This will bring about herniated disc pain relief.
#3 – McKenzie Side Bends
- Start standing next to a wall. Most people prefer to do this exercise with their painful leg being the one FURTHEST AWAY from the wall. However, try both sides and see which one is most comfortable for you – stick with that one.
- Use your elbow and forearm to support yourself so you are leaning on the wall (1st picture)
- Slowly and gently, let your hips “glide” towards the wall while keeping your feet in the same position.
- Only go as far as is comfortable, then return to the start position.
- Repeat this 10 times, have a break, and do 3 sets total.
- If this exercise has worked for you, you may feel rapid relief in the painful leg and possibly slightly worsening back pain – rest assured this is a normal phenomenon.
Who this is for:
This exercise works really well for disc problems and is a mainstay for a treatment approach called “McKenzie”. If you have pain in one leg only from a disc bulge or prolapse, try this exercise. It brings significant sciatica pain relief to many people and can work rapidly.
Why this sciatica exercise works:
The McKenzie approach claims to work by encouraging the disc material called the “nucleus pulposus” to re-centralise into it’s inner middle. Whether or not this actually occurs hasn’t been proven in scientific literature but I have seen this exercise provide relief for many. Be sure to choose the direction that is least painful when performing this sciatica exercise.
#4 – Standing Extension
- Start standing normally.
- Gently try to lean back. Only go as far as is comfortable.
- If you feel able to, use your hands to provide support in the lower back allowing you to extend further (3rd picture)
- Slowly return to the start position
- Perform up to 10 repetitions, every few hours or so. Cut your set short as soon as you reach the first signs of pain.
Who this is for:
This is a great sciatica exercise for a herniated disc L5/S1 as well. It works especially well for people who have trouble leaning forward and is a more user-friendly/convenient version of #1 on this list. However, I find it to be slightly less effective compared to the Cobra pose as I find people tend to rely more on pelvic rather than spinal movement with this one. You should AVOID this exercise if you suffer from arthritis of the lower back or spinal stenosis.
Why this sciatica exercise works:
This exercise works in a similar way to #1 – it involves movement of the lower back, encouraging blood to flow to the injured area so disc healing can occur. This exercise may help a herniated disc to “centralise” into the inner disc where it can’t pinch on a nerve root.
Other Treatment Options for a Herniated Disc L5/S1
Very rarely, surgery is required for a herniated disc. This intervention is reserved for those who have tried everything else and are still suffering.
It’s important to exhaust all non-surgical methods first, as you can’t reverse a surgery and the results from surgery are often underwhelming. Occasionally, surgery can make someone worse which is obviously devastating to hear about.
Another option includes injections, which can give pain relief down the course of the sciatic nerve. From my experience, these have very underwhelming results for most people. However, they can occasionally be effective.
My Final Recommendations for a Herniated L5/S1
If you’re currently suffering with a herniated L5/S1, don’t try and go through it alone!
Need more help getting better FAST? The 7 Steps to Overcome Sciatica has hundreds more tips, techniques and exercises for fast, effective, long-lasting sciatica relief in just 12 weeks with a proven step-by-step system.
Want to learn more about the The 7 Steps to Overcome Sciatica?
Got a question? Submit it to: [email protected]
L4 L5 S1 issues are resolved by advanced stretching techniques
Low back pain treatment involves more than one muscle being tight. A series of tight muscles are involved. Correcting the psoas muscle is an essential element of low back pain treatment. Chiropractic adjustments, epidural injections, and acupuncture do not lengthen a tight psoas muscle. Massage is unable to reach all the attachments of the psoas muscle. Active Isolated Stretching (AIS) has the best method for opening the psoas muscle. The therapist assisted psoas stretch in AIS involves the client laying face down on a table and a strong therapist pulling the leg upward – separating the space between the junction of the upper thigh and the pelvis (see picture below: back exercises psoas). The target psoas muscle lies towards the front of the pelvis but it attaches to the lumbar vertabrae (L3, L4, L5, S1). A tightened psoas muscle will pull down on the L4, L5, and S1 discs, the pressure of this action causes low back pain.
After the client has received AIS assisted stretching for the psoas, the client will be taught the self-applied psoas stretch, but psoas lengthening initially requires the help of a trained therapist. The self-applied stretch will maintain an open psoas but not open it initially. In the early stages of recovery, the client may have to do the self-applied psoas stretch two or three times a day to keep it open.