Let’s dive into the anatomy basics.
Our spine is made up of vertebrae, with intervertebral discs situated between each vertebral level. These discs consist of an outer ring of cartilage called the annulus fibrosus, enclosing a gel-like core known as the nucleus pulposus. This gel-like nucleus pulposus plays a crucial role in distributing and absorbing forces throughout the spine.
What is it?
When excessive strain is placed on the disc, particularly through trunk flexion and rotational stress, the disc’s cartilage ring can suffer damage. This damage can vary from simple discopathy, involving only the outer ring of the disc, to disc herniation, where the gel-like core protrudes from the cartilage ring.
Who could be affected?
Disc degeneration is a natural process that can commence as early as age 20. However, disc damage and herniation can often be asymptomatic, detectable through imaging but not necessarily causing pain or mobility issues. Studies suggest that disc degeneration is prevalent in around 40% of individuals over 30 and in over 90% of those aged 50-55 (Cheung KM et al. 2009). Hence, it’s crucial not to panic if imaging reveals a herniated disc, as clinical signs and symptoms must align with radiographic findings.
Sedentary lifestyle and prolonged sitting are risk factors contributing to disc-related pain. Additionally, engaging in intense tasks outside of one’s usual activity, such as lifting heavy loads or repetitive forward bending of the spine can also lead to disc injury.
What does it look like?
An injured disc may manifest as localized back or neck pain. In some cases disc herniation can result in nerve root compression, causing pain, numbness, or weakness in the legs. Disc herniation can make maintaining seated postures and forward bending challenging, significantly limiting overall range of movement.
How can physiotherapy help?
Physiotherapy offers a comprehensive approach by:
- Facilitating movement during the healing process while restoring optimal mobility.
- Developing optimal movement strategies for daily activities, alleviating symptoms.
- Strengthening relevant muscles to support the lumbar region
- Addressing poor posture and movement patterns to enhance function and prevent relapses.
How to prevent such injuries?
To minimize the risk of disc injury:
- Avoid strenuous effort when the lower back is rounded or in rotation.
- When lifting heavy objects, maintain proximity to the object and bend at the knees.
- Ensure proper continuous breathing during heavy lifting to avoid increasing intra-abdominal pressure, which can irritate intervertebral discs.
- Address muscle weaknesses, particularly in the glutes and abdominals, and maintain lumbar mobility, especially if you have a sedentary job. Staying active and movement is key!
Remember, that disc herniation is reversible and can resorbs with conservative interventions. If you experience disc-related pain, consult with your physical therapist for guidance on safely returning to your activities.
