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Lifestyle and home remedies
By Mayo Clinic staff
Standard conservative treatment for a herniated disk is to limit your activity, apply cold and heat, and do careful exercises to build back your strength and flexibility. Specific core-strengthening exercises are designed to condition your trunk muscles and stabilize your spine. Your doctor may recommend exercises such as the bridge position, which works many of the core muscles in combination. To perform the bridge position:
- Lie on your back with your knees bent. Keep your back in a neutral position — not overly arched and not pressed into the floor. Avoid tilting your hips up.
- Cough to activate your core muscles. Holding the contraction in your abdominal muscles, raise your hips off the floor.
- Align your hips with your knees and shoulders. Hold this position and take three deep breaths — or for about five to eight seconds.
- Return to the start position and repeat. For a challenge, try alternately extending one knee while maintaining the bridge position.
It's important to follow your treatment plan closely. Let your doctor know if you're unsure of any part of the plan, or if you need additional information to perform the recommended self-care activities.
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- 2. Chou R. Patient Information: Low back pain. http://www.uptodate.com/home/index.html. Accessed Oct. 2, 2008.
- 3. Wheeler SG, et al. Approach to the diagnosis and evaluation of low back pain in adults. http://www.uptodate.com/home/index.html. Accessed Oct. 2, 2008.
- 4. What is back pain? National Institute of Arthritis and Musculoskeletal and Skin Diseases. http://www.niams.nih.gov/Health_Info/Back_Pain/back_pain_ff.pdf. Accessed Oct. 5, 2008
- 5. Hu SS, et al. Disorders, diseases and injuries of the spine. In: Skinner HD. Current Diagnosis and Treatment in Orthopedicas. 4th ed. New York, N.Y.: McGraw-Hill; 2006. http://www.accessmedicine.com/content.aspx?aID=2319599. Accessed Oct. 5, 2008.
- 6. Herniated disk. American Academy of Orthopaedic Surgeons. http://orthoinfo.aaos.org/topic.cfm?topic=A00334&return_link=0. Accessed Oct. 5, 2008.
- 7. Chou R. Subacute and chronic low back pain: Pharmacologic and noninterventional treatment. http://www.uptodate.com/home/index.html. Accessed Oct. 2, 2008.
- 8. Knight CL, et al. Treatment of low acute back pain. http://www.uptodate.com/home/index.html. Accessed Oct. 2, 2008.
- 9. Health care guideline: Adult low back pain. Bloomington, Minn.: Institute for Clinical Systems Improvement. http://www.icsi.org/low_back_pain/adult_low_back_pain__8.html. Accessed Oct. 15, 2008.
- 10. Shelerud RA (expert opinion). Mayo Clinic, Rochester, Minn. Oct. 12, 2008.
- 11. Heliovaara M. Body height, obesity, and risk of herniated lumbar intervertebral disc. Spine. 1987;12(5):469-472.
