Lumbar spine (lower back) pain and injuries are common among Australians. In fact, experts estimate that between 70 and 90 per cent of people will experience lumbar pain at some point in their lives.

If you struggle with lower back pain, a herniated lumbar disc could be part of the problem. Learn more about herniated lumbar discs, their symptoms, and how to prevent and treat them below.

What Is a Lumbar Disc?

Spongy discs separate each of the 33 vertebrae in the spine — including the five vertebrae that make up the lumbar spine or lower back.

These discs act as shock absorbers. They also support the upper body and allow the spin to move in multiple directions.

Each disc consists of the annulus, a solid outer ring of fibres, and a nucleus pulposus, which is the disc’s soft, jelly-like centre. The annulus connects the vertebrae, and the nucleus pulposus is the primary shock absorber.

The vertebrae also protect the spinal cord, which runs from the brain to the bottom of the spine. Nerves branch off the spinal cord inside the vertebrae and run through various body parts.

What Exactly Is a Lumbar Disc Herniation?

Herniated discs are also known as bulging discs, slipped discs, and ruptured discs. What exactly happens during this injury, though?

As people age, the spinal discs naturally lose fluid and dry out. When this happens, the disc becomes compressed and no longer acts as a shock absorber. The annulus (rigid outer ring) may also start breaking down, causing the nucleus to bulge out from the side.

Over time, as the spinal discs continue breaking down or the spine continues to experience stress, the inner nucleus of the disc may rupture completely from the annulus. When this happens, fragments of the disc press on the nerve roots, leading to pain, weakness, or numbness.

What Causes a Herniated Disc?

Herniated discs often result from sudden injuries (such as a car accident). This issue can also occur after a sudden, incorrect movement or even something as simple as a sneeze.

It’s important to note that although the herniated disc may result from a single injury, disc material naturally degenerates with age. The ligaments holding the disc material in place also weaken.

Because of this ongoing degeneration, even minor strains can cause ruptures.

Symptoms of a Herniated Lumbar Disc

If you’re dealing with a lumbar disc injury or lumbar disc disease, you will likely experience some (or all) of these symptoms:

• Intermittent or continuous lower back pain

• Pain made worse by moving, coughing, sneezing, or extended periods of standing

• Back muscle spasms

• Sciatic nerve pain

• Weakness in the leg muscles

• Leg or foot numbness

• Decreased knee or ankle reflexes

• Bladder or bowel function changes

If any of the above mentioned symptoms sound familiar, you should see a physician or another medical professional (like a physiotherapist) as soon as possible.

How to Avoid a Herniated Disc

Anyone can experience a lumbar disc injury, but some people are more prone to them than others, including those who fall into the following categories:

• People who are overweight or obese: Excess body weight places additional stress on the lumbar discs.

• People with physically demanding jobs: Repetitive movements like bending, lifting, pulling, pushing, and twisting increase the risk of disc herniation.

• People with a family history of lumbar disc herniation: Genetics may contribute to your chances of experiencing lumbar disc injuries.

• People who smoke: Smoking may lessen disc oxygen and cause a more rapid breakdown.

• People who drive frequently: Extended periods of sitting and vibrations of vehicle engines can place extra pressure on the lumbar spine.

• People who are sedentary: Regular exercise may reduce the likelihood of experiencing a lumbar disc injury.

• People who wear high heels frequently: These shoes alter the spinal alignment and can place more pressure on the lower back.

You might not be able to control your genetics or quit your physically demanding job. However, you can still take steps to reduce your risk of developing a lumbar disc injury, including these:

• Maintain a healthy weight

• Exercise and stretch regularly

• Avoid sitting for extended periods

• Quit smoking

• Practice good posture when sitting, standing, and sleeping

• Wear more supportive shoes

As you can see, simple lifestyle changes can have a significant impact on your spinal health and your injury risk.

How Physiotherapy Can Help with Herniated Discs

If you’re currently struggling with the symptoms of a herniated lumbar disc, one of the best ways to manage your pain (and prevent future injuries) is to work with a physiotherapist.

Physiotherapists are healthcare professionals who specialise in treating issues related to the muscles, bones, or joints and impact healthy movement.

After an assessment to determine the type and severity of your injury, a physiotherapist may use some or all of these strategies to help you manage your pain:

Active Release Therapy (ART)

Active Release Technique (ART) involves shortening and lengthening the muscles while they’re under pressure.

This approach helps to break up scar tissue and reduce muscle tightness. It’s helpful for conditions like herniated discs that affect the nerves, muscles, tendons, ligaments, and fascia.

Dry Needling

During dry needling treatments, a physiotherapist will insert a thin needle through the skin to target specific muscle trigger points. The muscles often twitch as tension releases.

Dry needling might sound intimidating initially. However, many people compare it to an extra-deep tissue massage and describe it as relaxing and healing.

Exercise Rehab

Exercise rehab or exercise therapy uses a combination of stretching and strengthening exercises to help people with herniated discs (and other injuries) manage their symptoms and prevent future injuries from occurring.

Each exercise rehab plan is tailored to the patient’s unique symptoms and goals to help them live pain-free. Your physiotherapist will monitor your progress regularly to ensure your pain and mobility are improving. They will also adjust your program as needed.

Risks of Untreated Disc Herniation

Some people find out they have a herniated disc (or multiple herniated discs) but choose not to do anything about it because it’s not causing them significant pain or interfering with everyday activities.

While a bulging disc might not be causing severe symptoms now, it could in the future if it’s not treated correctly.

An untreated disc herniation can eventually lead to more intense pain or chronic discomfort that never seems to disappear. The pain may also spread to other areas of the body, such as the upper or lower legs and feet.

An untreated herniated disc could also cause nerve damage in the long term. Once significant nerve damage occurs your need to undergo surgery increases and permanent impairment to back function can occur.

If the disc puts too much pressure on a nerve, it can cut off nerve impulses and cause loss of sensation in the extremities or more serious issues like a loss of bladder or bowel control.

Find Relief from Lower Back Pain Today

Whether it’s acute or chronic, lower back pain from lumbar disc injuries can wreak havoc on your quality of life and well-being.

The good news is that you don’t have to grin and bear this pain. Physiotherapy can help you manage pain, minimise your symptoms, and return to the activities you once enjoyed.

If you need a sports physio in Brisbane, book an appointment with us at Elite Health & Performance today.