Posterior Central Protrusion

Dr. Julie Mercy J DavidErasmus Mundus Master in Adapted Physical Activity, MPT, BPTh/BPTPhysiotherapist

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1.lie on your back with your legs extended and your feet flexed upward. 2.bend your right leg and clasp your hands around the knee. 3.gently pull your right leg ac 4.ross your body toward your left shoulder. Hold it there for 30 seconds. Remember to pull your knee only as far as it will comfortably go. You should feel a relieving stretch in your muscle, not pain. 5.push your knee so your leg returns to its starting position. 6.repeat for a total of 3 reps, and then switch legs. 1. Reclining pigeon pose pigeon pose is a common yoga pose. It works to open the hips. There are multiple versions of this stretch. The first is a starting version known as the reclining pigeon pose. If you are just starting your treatment, you should try the reclining pose first. 1.while on your back, bring your right leg up to a right angle. Clasp both hands behind the thigh, locking your fingers. 2.lift your left leg and place your right on top of the left knee. 3.hold the position for a moment. This helps stretch the tiny piriformis muscle, which sometimes becomes inflamed and presses against the sciatic nerve, causing pain. 4.do the same exercise with the other leg. Once you can do the reclining version without pain, work with your physical therapist on the sitting and forward versions of pigeon pose. 2. Sitting pigeon pose 1.sit on the floor with your legs stretched out straight in front of you. 2.bend your right leg, putting your right ankle on top of the left knee. 3.lean forward and allow your upper body to reach toward your thigh. 4.hold for 15 to 30 seconds. This stretches the glutes and lower back. 5.repeat on the other side. 3. Forward pigeon pose 1.kneel on the floor on all fours. 2.pick up your right leg and move it forward on the ground in front of your body. Your lower leg should be on the ground, horizontal to the body. Your right foot should be in front of your right knee while your right knee stays to the right. 3.stretch the left leg out all the way behind you on the floor, with the top of the foot on the ground and toes pointing back. 4.shift your body weight gradually from your arms to your legs so that your legs are supporting your weight. Sit up straight with your hands on either side of your legs. 5.take a deep breath. While exhaling, lean your upper body forward over your front leg. Support your weight with your arms as much as possible. 6.repeat on the other side. 7. Knee to opposite shoulder. Back pain due to muscular pain it looks like a muscle pain kindly do some exercises that may help you to get rid of your pain and regular stretch may help you to relax the muscles of your back and lower limbs the exercises I personally recommend are listed below in the order I use with my patients. Exercise #1 in the early stages of a disc bulge, your body’s natural response is to tighten up and protect the spine and buttocks area. Because of this, one of the the simplest things you can do yourself to relieve radiating back pain caused my a disc bulge is stretching piriformis muscle. How to perform it: ● begin lying on your back with your knees bent and feet positioned flat on the floor ● place your right ankle over your left knee ● use your hands or a band to pull the left thigh towards your chest, and hold for 20 to 30 seconds ● repeat on the other leg ● aim for 3 repetitions on each side exercise #2: prone alternating leg raisesthe prone leg lift creates spinal extension helping push the jelly-like material back towards the center and reduce bulging disc. How to do it: ● lay face down with your palms on the floor under your forehead. ● straighten one leg then lift it a few inches off the ground with your toe pointed. ● lower your leg to the floor with your knee remaining straight. ● switch legs ● repeat 3 x 15 reps each side ● 3 x a day exercise #3: half cobra pose the half cobra pose creates spinal extension helping push the nucleus (jelly) back towards the center and reduce bulging disc. How to do it: ● begin this exercise by lying on your stomach (prone position) and slowly prop yourself up on your elbows while keeping your hips in contact with the floor. ● hold the prop-up position for 10-15 seconds before returning to the prone position (lying face down). ● gradually increase to holding the end position for 30 seconds. Aim for 10 repetitions of this stretch. ** initially, you may not be able to tolerate this position very well, so make sure you start slowly and carefully. Recommended: half cobra pose exercise video demo exercise #4: full cobra pose the full cobra pose creates even more spinal extension than half cobra helping push the nucleus (jelly) back towards the center and reduce bulging disc. How to do it: ● begin lying on the ground with your hands flat on the floor at the level of your shoulders ● slowly push your hands to raise your shoulder off of the ground until you feel a slight stretch ● increase your range of motion by exhaling as you push further into lumbar extension ● aim for 5 repetitions exercise #5: abdominal drawing maneuver a solid core foundation helps provide stability which in turn prevents re-injury and further injury from occurring. This will help reset the spine into neutral position. How to do it: ● lie on your back ● bend your knees ● contract your stomach muscle (abdominals) ● hold for 5 seconds ● release ● perform 3 x 20 sets daily. 

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Dr. Julie Mercy J DavidErasmus Mundus Master in Adapted Physical Activity, MPT, BPTh/BPTPhysiotherapist

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In the early stages of a disc bulge, your body’s natural response is to tighten up and protect the spine and buttocks area. Because of this, one of the the simplest things you can do yourself to relieve radiating back pain caused my a disc bulge is stretching piriformis muscle. Not sure about the surgery part. If you have l4-l5 disc bulge which is quite common, since you are young you can definitely go for conservative management - physiotherapy and rehabilitation exercises for the abdomen and spine which will help you to improve much better.in the early stages of a disc bulge, your body’s natural response is to tighten up and protect the spine and buttocks area. Because of this, one of the the simplest things you can do yourself to relieve radiating back pain caused my a disc bulge is stretching piriformis muscle. How to perform it: ● begin lying on your back with your knees bent and feet positioned flat on the floor ● place your right ankle over your left knee ● use your hands or a band to pull the left thigh towards your chest, and hold for 20 to 30 seconds ● repeat on the other leg ● aim for 3 repetitions on each side exercise #2: prone alternating leg raises the prone leg lift creates spinal extension helping push the jelly-like material back towards the center and reduce bulging disc. How to do it: ● lay face down with your palms on the floor under your forehead. ● straighten one leg then lift it a few inches off the ground with your toe pointed. ● lower your leg to the floor with your knee remaining straight. ● switch legs ● repeat 3 x 15 reps each side ● 3 x a day exercise #3: half cobra pose the half cobra pose creates spinal extension helping push the nucleus (jelly) back towards the center and reduce bulging disc. How to do it: ● begin this exercise by lying on your stomach (prone position) and slowly prop yourself up on your elbows while keeping your hips in contact with the floor. ● hold the prop-up position for 10-15 seconds before returning to the prone position (lying face down). ● gradually increase to holding the end position for 30 seconds. Aim for 10 repetitions of this stretch. ** initially, you may not be able to tolerate this position very well, so make sure you start slowly and carefully. Recommended: half cobra pose exercise video demo exercise #4: full cobra pose the full cobra pose creates even more spinal extension than half cobra helping push the nucleus (jelly) back towards the center and reduce bulging disc. How to do it: ● begin lying on the ground with your hands flat on the floor at the level of your shoulders ● slowly push your hands to raise your shoulder off of the ground until you feel a slight stretch ● increase your range of motion by exhaling as you push further into lumbar extension ● aim for 5 repetitions exercise #5: abdominal drawing maneuver a solid core foundation helps provide stability which in turn prevents re-injury and further injury from occurring. This will help reset the spine into neutral position. How to do it: ● lie on your back ● bend your knees ● contract your stomach muscle (abdominals) ● hold for 5 seconds ● release ● perform 3 x 20 sets daily. 

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Dr. Megha TandonMPTh/MPTPhysiotherapist

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First, you should wear lumbo sacral belt, this belt help to prevent your pain & loaded compression. 

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Dr. Prakhar SinghMBBS, Basic Life Support (B.L.S), Advanced Cardiac Life Support, Fellow of Academy of General Education (FAGE)General Physician

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I am sorry to hear about your concern but will be happy to assist you. If you're living with diabetes and have experienced a tingling, burning sensation in your hands or feet, you may be suffering from diabetic nerve pain. Diabetic nerve pain or “damaged nerves” are a result of an injury or disease. Let's connect over a call so that we can discuss your concern in details and make a suitable treatment plan for you. 

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Dr. Suryam GoduguchintaB.P.T, M.P.T(Orthopedics)Physiotherapist

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Respected Lybrate user. Maybe you're missised regularity. Or "regular home ex's. Or regular check-ups. Please kindly re- question. About your status. 

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Dr. Suryam GoduguchintaB.P.T, M.P.T(Orthopedics)Physiotherapist

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Dear Lybrate user from the above mentioned clinical findings of in your mri report says. Some thing moderately serious about your problem. May be you lost some muscle strength and power. Your pain is also increased. So if you're not taking physio therapy. Then try it. Or if already taken it but pain and other functions are still continue. You have necessary to go for surgery. But choosing the right doctor is as your choice. However after surgery you must be taken physical therapy for good improvement and follow some precautions to prevent re-occur / repeat. 

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Dr. Karuna ChawlaBHMSHomeopathy Doctor

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You can do the following exercises for neck pain/ cs a person can ease the symptoms of cervical spondylosis/ neck pain with a few simple neck exercises. 1. Neck stretchkeep your body straight. Push your chin forward in a way that stretches the throat. Softly tense the neck muscles. Hold this for 5 seconds.Return your head to its center position. Push your head back with the chin held high, and hold for 5 seconds. Carry out 5 repetitions. 2. Neck tilttilt your head forward so that the chin touches the chest. Softly tense the neck muscles. Hold this for 5 seconds. Return the head to a neutral position. Carry out 5 repetitions. 3. Neck tilt (side-to-side) lean your head down towards either shoulder, leading with the ear. Softly tense the neck muscles. Hold this for 5 seconds. Return your head to the center and repeat on the other shoulder. Carry out 5 repetitions. 4. Neck turn turn your head to one side as far as it remains comfortable, being sure to keep your chin at a level height. Tense your neck muscles for 5 seconds. Return the head to a central position. Repeat on the opposite side. Repeat this exercise 5 times on each side. You can contact me for a detailed consultation. 

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Dr. Karuna ChawlaBHMSHomeopathy Doctor

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Hi, a person can ease the symptoms of cervical spondylosis/ neck pain with a few simple neck exercises. 1. Neck stretchkeep your body straight. Push your chin forward in a way that stretches the throat. Softly tense the neck muscles. Hold this for 5 seconds.Return your head to its center position. Push your head back with the chin held high, and hold for 5 seconds. Carry out 5 repetitions. 2. Neck tilttilt your head forward so that the chin touches the chest. Softly tense the neck muscles. Hold this for 5 seconds. Return the head to a neutral position. Carry out 5 repetitions. 3. Neck tilt (side-to-side) lean your head down towards either shoulder, leading with the ear. Softly tense the neck muscles. Hold this for 5 seconds. Return your head to the center and repeat on the other shoulder. Carry out 5 repetitions. 4. Neck turn turn your head to one side as far as it remains comfortable, being sure to keep your chin at a level height. Tense your neck muscles for 5 seconds. Return the head to a central position. Repeat on the opposite side. Repeat this exercise 5 times on each side. For this homeopathic treatment is very effective. You can contact me for a detailed consultation. 

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Dr. S. GomathiBPTh/BPTPhysiotherapist

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intially rest , avoid forward bending, weight lifting, sitting on the floor etc. later start with advanced physiotherapy along with medications to support the nerves would help 

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Dr. Rahul RaiMSPT (Master of Physical Therapy), Bachelor of physiotherapyPhysiotherapist

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Hi, If physiotherapy and taking rest do not provide good rest than surgry is good option becuase this disease affecting your urinary system also. 

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