Do not ignore early symptoms of a herniated disc!

About 2-3 years ago, I suffered from a herniated disc in my lower back. 😥

I've been going back and forth to the hospital for several months due to a herniated disc in my lower back.

This is a review of significant improvement through exercises and posture correction beneficial for herniated discs in the lower back 😊

 

About 2-3 years ago, one day I suddenly experienced a cramp in my lower back.

Usually, I thought it was strange because the pain was on my shoulder, but I didn't consider a herniated disc in my lower back.

I thought it was nothing serious and that it would get better after a few days of applying heat.

But even after 7 days, you don't think the swelling will go down.

Ah.. this isn't just a normal pain.. I wonder if it might be a herniated disc in my lower back..? That's what I was thinking.

I went to see an orthopedic surgeon in the neighborhood.

 

 

The doctor said that it's not a muscle strain but that a herniated disc is about to rupture.

To put it simply, it's like jam is about to spill out and flow steadily between the bread slices 😢

I'm quite shocked. I had been exercising regularly, and I did gain some weight, but...

I thought I hadn't done anything that would strain my back enough to be a crisis for a herniated disc.

At that time, I consistently received lumbar injections and physical therapy for several months related to a herniated disc.

 

And the teacher said a word.

I tend to have back problems, and since weight is not good for back health, I was told to lose weight ㅠㅠ

Since then, I have been consistently exercising and, most importantly, I have changed my lifestyle a lot.

Upon reflection, the posture I usually sit in is inevitably bad for my back.

 

 

I have some habits and exercises that I used to do frequently at that time, and I will introduce a few of them to you.

 

 

Breaking the habit of crossing your legs first

 

I also have scoliosis, so I started correcting this habit first.

I still find myself twisting it unconsciously, but as soon as I realize it, I straighten up and sit properly.

 

 

Second back hot pack application and knee pillow use

 

 

Because the lower back muscles are tense, movement of the lower back is not free.

They told me to do lumbar hot packs intermittently. At that time, the pain was so severe that I couldn't sleep, so I think I did it almost every day.

And I used a knee pillow to help relax the lower back.

When lying flat, I placed it under the knees; when lying on the side, I tucked it between the legs.

 

 

Third pelvic and waist stretching

 

 

If your back hurts, there is a possibility that your pelvis is misaligned.

I did waist stretching along with pelvic stretching.

I never pushed myself too hard from the beginning; I just went through the motions, handling everything gently as if I were caring for a baby.

I never did it on days when I was in too much pain.

The left side feels refreshing because I also stretch the lower back and the back of the thigh.

On the right side, it's the frog pose, and I think I did the frog pose quite a lot.

I still make sure to do it after exercising.

 

My lower back has improved so much that I can now do two hours of aerobic exercise while running!

Sometimes, it suddenly hurts intensely, but on those days, I just stay at home doing nothing and give my back a rest.

And most importantly, I make consistent efforts to avoid gaining weight.

 

Visited the hospital due to a herniated disc in the lower back.

I realized that consistent effort can lead to improvement.

I'm still worried sometimes because I get sick, but compared to before when I was lying down and in pain, struggling to breathe.

I'm happy with this level of happiness😁