Low back disc injuries can be helped!

There are lots of different causes of low back pain, but recently I've seen quite a few people with disc injuries. When a disc is injured, it can cause severe pain and really limit your activities, so it can be quite a frightening experience.

There are lots of different treatment options out there and they all depend on the severity of the injury. I want to go through what a disc is, how it becomes injured and how it can be healed, so that you know it's not the end of the world and can be sorted! I'll also go through what you can do to prevent injuries from occurring and from re-occuring after the injury.


So what is a disc?

Your spine is made up of individual bones that provide support for your head, attachment for your ribs (providing a protective area for your vital organs) and then create areas for your limbs to attach. The spine is designed to be flexible to allow movement and it functioning properly is vital for every day activities, from sitting, walking, running, reaching and so on. Anyone who has experienced back pain has become acutely aware of how essential it is for our movement and happy functioning!

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The disc sits in between each bone of the spine and acts as a cushion to reduce the forces from walking and jumping having an impact on the bones. They are anchored on to the bone and there are strong ligaments surrounding the spine to keep it strong and stable.


The structure of a disc.

The structure of the disc shows how it fulfils its role of cushioning and distributing forces. There are bands of strong tissues around the outside of the disc, containing a jelly-like substance in the middle. The jelly-like part is the cushioning element, so the bands around the disc are needed to keep it contained.


How the disc is injured.

A disc injury occurs when some of the bands of fibre on the outside of the disc tear. There are different grades of injury, from minor tearing of the bands, up to full rupture allowing parts of the inside of the disc to push out into the area behind the spine. The more severe types of injury are quite rare and it takes a lot to do this, so please don't be alarmed!

Disc injuries can usually be diagnosed by the method of injury (usually reaching forward and twisting at the same time or heavy lifting) and the symptoms. Sometimes MRIs are used to confirm a diagnosis, but it usually wouldn't change the treatment plan.

Symptoms.

The usual symptoms are acute pain in the back, worsened by reaching forwards, twisting, coughing and sneezing. There can be pain travelling into the legs, pins and needles and numbness.

In severe cases, there can be weakness in the legs causing them to give way and bowel/bladder dysfunction such as incontinence. If you're experiencing these severe symptoms, please get yourself to hospital because the injury needs to be fixed immediately. It's a rare problem, but swift intervention is essential for full recovery.


Fixing a disc injury.

I always explain recovering from a disc injury to be like climbing a set of stairs. Often you will make good progress up the steps gradually, but there may be times when there a setbacks and you take a step back. The important thing is to keep on with the rehabilitation and know that any steps back will soon be reversed. Be kind to yourself and don't put pressure on yourself to hurry the recovery, simply support that process as much as you can.

The aims of treatment are to:
- relieve pain
- get you back to activities you enjoy
- strengthen the back
- improve spinal mobility

Treatment should always be a combination of hands-on treatment (Osteopathy and dry needling/medical acupuncture), activity limitations in the beginning stages of treatment and gradually returning to usual activities, exercises at home and ice for a local painkiller/anti-inflammatory. A visit to your GP can be beneficial if medication is needed for the pain, especially if the pain is travelling into your legs.


How to prevent disc injuries.

Disc injuries tend to happen in a healthy, hydrated disc so injuries actually reduce in likelihood as we age. However, there are things we can do to reduce the risk of injuring a disc:

- Avoiding lifting objects that are too heavy, always enlist help!
- When lifting, keep your back straight and bend with the knees. Never lift and twist with your back at the same time, lift the object up, then turn with your legs instead.
- Avoid sitting for long periods, such as at a desk or driving. If you can't get up to walk often, shift your weight from hip to hip and do gentle movements in your seat.
- Manage your weight, as being overweight increases the risk of disc injury.
- Exercise regularly, including abdominal and spinal strengthening exercises.
- When sitting down, have a small cushion behind your low back to avoid slumping and putting extra pressure on the discs in your spine.

Here (link) are some great exercises for strengthening your spine and preventing a disc injury. If you have an existing problem, it's best to see your Osteopath for specific exercises.


What to do if you suspect you have a disc injury.

If you're experiencing pain and suspect it may be a disc injury, it's best to apply ice (wrapped in a tea towel) on the affected area for 10 minutes every hour. This will help reduce the pain and importantly allow you to remain active. Avoid sitting for long periods by getting up and walking for 5 minutes after 15 minutes of sitting. Call your local Osteopath or get in touch with me for more information if you're worried you have an injury. Early treatment can be really helpful to maintain your mobility and strength. Osteopaths are trained medical professionals and can refer to your GP if scans are needed to confirm a diagnosis.


I hope this information has been helpful. Please feel free to get in touch if you have any questions, you can call me on 07543 557746 or email zoeclarkosteopath@gmail.com

Zoë Clark is a registered osteopath trained at the British College of Osteopathic Medicine in London. Practicing in Howe near Norwich (01508 558373) and Burston, near Diss in Norfolk (07543 557746).