How to Relieve a Prolapsed Disc Tips to achieve Standing Desk
Everybody knows that sitting at a desk all day can lead to health problems, especially back pain. Have you considered that a prolapsed disc could be the source of your pain?
Prolapsed disc: what does that mean?
When the soft disc that cushions your spine moves out of place, this condition is known as a prolapsed disc (slipped disc).
Disc herniation and its symptoms
Back discomfort is the most telltale symptom of a slipped disc in the spine. On the other hand, you might suffer symptoms like:
- Soreness in the neck
- Fragile muscles
- Tingling or numbness in the shoulders, back, arms, hands, legs, or feet
- Pain or discomfort when attempting to bend over or straighten your back
- Nighttime pain is more intense.
- Experiencing ache when walking even a few steps
When the sciatic nerve, which extends from the back to the legs and feet, is aggravated or compressed, the result is sciatica. Sciatica can cause pain that radiates down the back of the thigh, buttocks, and sometimes into the foot.
In many cases, a herniated disc is to blame for sciatica. When a disc bulges, it can put pressure on the Sciatic nerve, resulting in discomfort.
Gentle stretches and exercises might help alleviate pain
Extra care must be given for patients with both Sciatica and a prolapsed disc.
Sciatica from a prolapsed disc can be avoided by taking the following measures:
- Weight-bearing should be kept to a minimum
- Keep from sitting for too long.
- When squatting, keep your back arched (keep knees bent when picking up something off the floor)
People over the age of 30 have a greater risk of developing a prolapsed disc. Some of the most common reasons why a disc may protrude are as follows:
As we get older, our discs lose some of their elasticity and become more vulnerable to tears. The most common cause of a slipped disc is disc degeneration, which occurs as a result of age-related wear and strain.
Work that requires significant amounts of heavy lifting is described as "heaving lifting." When you lift large objects without proper form, you put unnecessary stress on your back, which can lead to a herniated disc.
The most common risk factors for developing a prolapsed disc are prolonged periods of sitting or standing, such as those experienced while working at a computer or driving for long distances. The spine and back feel the strain when people are sedentary for long periods of time.
Options for alleviating the pain of a herniated disc
Try to incorporate some light exercise into your routine on a consistent basis and ramp up your intensity level if at all possible. Check out the blogs NHS, Medical News Today, and Spine-health for some physical activity recommendations.
Opioids can be given if the pain becomes intolerable.
The use of an ergonomic chair, which provides back support and reduces pain, is highly recommended for people who spend long hours sitting at a desk.
Recommendations for an office chair for someone with a herniated disc
If you have a work that requires you to sit down for lengthy periods of time, as in an office, you can get chairs that aid to minimize feelings of pain to keep you from going crazy.
Inexpensive ergonomic office chairs designed with persons with prolapsed discs and back discomfort in mind can be found in the Sunaofe Elite 67 chair. It's a chair with a flexible back that can be sculpted to fit your shape. If the user is experiencing pain in their lower back or tailbone due to Sciatica, a coccyx cut-out may be chosen to alleviate this pressure and make sitting for extended durations more bearable. Thigh pain can be alleviated with the help of an AirTech seat, and arm and shoulder pain can be alleviated with the help of height-adjustable arm rests.
When to Seek Medical Attention for a Herniated Disc and How to Sit and Lie Down With One
Herniated discs can occur anywhere in the spine, from the neck to the lower back, and are typically brought on by age, but can also be brought on by simple things like sneezing too hard, lifting something too heavy, or sleeping in an uncomfortable position. There won't be any discomfort if the herniated disc isn't pressing on a nerve. However, if this occurs, you will most likely experience back, leg, and foot pain. Symptoms of a herniated disc might also include tingling, numbness, and a general sense of weakness.
The discomfort increases when you relax in a seated or lying position. In contrast, if your spine is straight, the pressure on your back will be reduced, and the soreness will disappear entirely. While your orthopedist and physiotherapist will demonstrate the most comfortable sitting and sleeping postures for you, the following are some general guidelines to help alleviate discomfort while doing either.
Sitting: A herniated disc makes it uncomfortable to sit for long periods of time. If you can't use a standing desk, at least make sure your back is supported by it and you're not slouching (which strains the spinal ligaments and aggravates a herniated disc). Whether you're standing or sitting, your knees should be directly over or just below your hips. The ideal chair height would let you sit with your feet completely flat on the ground.
You can give your lower back some relief by placing a rolled-up towel or small pillow in the space between the chair and the arch of your back. While driving, you can also benefit from this. Don't forget to get up and move around every so often if you're stuck sitting for a long time.
Sleeping: Back pain makes it difficult to sleep soundly. On the other hand, if you learn the best sleeping postures, you won't have any trouble getting to sleep. Stomach sleeping is not recommended since it flattens the natural curve of the spine and causes strain on the back and neck. Pillows beneath the hips and knees can help keep the spine in its natural curve and reduce stress on a herniated disc if you must sleep on your stomach.
You're better off switching to a side or back position as you sleep. If you sleep on your side and experience pain in your hips, try elevating your legs on a pillow or placing a pillow between your knees. If you prefer to sleep on your side, you can place a rolled-up towel there to cushion the space between your waist and the bed. You should always sleep on the side that doesn't hurt.
If you suffer from a herniated disc, sleeping on your back is the best option. When you lie on your back, your spine is in a neutral posture, reducing the risk of nerve compression. Put a pillow or rolled-up towel under your knees and lower back for support. The pressure on the herniated disc can be reduced by using a wedge-shaped pillow to elevate the legs and ankles.