Did you know that 80% of herniated discs can heal without surgery?, provided you follow good practices? Unfortunately, too many people make mistakes that delay their healing and make their pain worse.
If you suffer from a herniated disc, it is essential to understand what can slow down your recovery. In this article, we will explore The 5 most common mistakes that I encounter in my patients, which slow down their healing.
My name is Anas, I am specialized physiotherapist in the treatment of back pain, and I have helped more than 25 people relieve their back pain. My goal is to help you stay active despite the pain and get back to living a normal life.
Here you will discover:
- The Dangers of Excessive Rest
- How to avoid pushing too hard too soon
- Why Your Beliefs About Pain Can Hold Back Your Healing
- The importance of centralizing radiating pain
- And how to prevent relapses with suitable exercises
Keep reading to understand these errors and maximize your chances of rapid and lasting recovery.
Mistake #1: Resting too much
If you are a person sedentary or not very keen on physical activity, this first mistake could well concern you. After a herniated disc, it is trying to rest when the pain becomes acute.
This rest may indeed temporarily relieve the pain, but as soon as you resume your activities, the pain often returns, sometimes more intense. This pattern creates a vicious circle : rest – relief – recovery – pain.
Le prolonged rest has adverse effects, including:
- Reduced cardio-respiratory conditioning
- Joint stiffness
- muscle spasms
- Muscle atrophy
- Loss of bone density
- Depression and anxiety
This excessive rest slows healing and increases the risk of recurrence, or even chronic pain. Instead of rest, it is crucial to maintain a moderate physical activity with exercises adapted to your condition to control pain and move towards healing.
Mistake #2: Ignoring the pain and pushing too hard
Contrary to the first mistake, some people, often athletes, ignore the pain and push themselves too hard during their exercises. Although activity is necessary, it is important to know measure your efforts to avoid overloading the tissues, especially the intervertebral discs.
When you put too much stress on a disk, this can cause a inflammation and make the pain worse. The key is to progress gradually and respect the signals from your body to avoid delaying your recovery.
Mistake #3: Expecting a miracle solution
Many patients are waiting for a magic solution from health professionals. Whether it is an MRI, a session with the osteopath, infiltrations or even surgery, these options are not always definitive solutions.
It is important to understand that you are at the center of your recovery. External treatments (osteo, physio, infiltrations, etc.) are tools who can help you, but it is your personal commitment and modifiable factors (such as diet, sleep, stress, and personal beliefs) that largely influence your healing.
Mistake #4: Ignoring leg pain
If you feel any radiating pain in the leg (like a sciatica), it is crucial not to neglect them. These pains are often a sign that the condition worsens, and treatment should focus on the centralization of pain, that is, bring the pain back to the lower back.
This approach, used in the McKenzie method, helps to better target the source of the pain. If you have radiating pain in the leg, it is important to consult a professional to work on exercises that will bring the pain back to the lumbar spine.
Mistake #5: Underestimating the importance of exercise
The activities are essential not only for relieving pain, but also for prevent recurrences. About 40% of people who have had one episode of acute low back pain will have another within the next year. This means that it is crucial to focus on a change..
Personalized strengthened core muscles, soft back and good postural habits can greatly improve the health of your back. That's why it is essential to do not neglect rehabilitation through exercises adapted to your condition.
Conclusion: Take Charge of Your Healing
These 5 errors are frequent obstacles to a full recovery after a herniated disc. It is essential to find the right balance between rest and activity, to understand that the solution is largely in your hands, and to follow a exercise program tailored to maximize your chances of recovery.
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References
- Hartvigsen, J., et al. (2018). “What low back pain is and why we need to pay attention. » The Lancet. PubMed
- Borenstein, DG, et al. (2013). “Epidemiology, etiology, diagnostic evaluation, and treatment of low back pain. » Current Pain and Headache Reports. PubMed
My name is Anas Boukas and I am a physiotherapist. My mission ? Helping people who are suffering before their pain worsens and becomes chronic. I am also of the opinion that an educated patient greatly increases their chances of recovery. This is why I created Healthforall Group, a network of medical sites, in association with several health professionals.
My journey:
Bachelor's and Master's degrees at the University of Montreal , Physiotherapist for CBI Health,
Physiotherapist for The International Physiotherapy Center