Disc injuries are so common that 80% of people will experience a slipped or ruptured disc at least once in their lifetime. However, of that percentage will be a large number who will never experience pain!
If you’ve been “diagnosed” with a disc issue, that doesn’t mean that you’re doomed to a life of pain and deterioration, nor does it mean that is the actual source of your pain (thanks for making that clear, Peter O’ Sullivan)!
Back Pain and Disc Injuries: The Root Cause
So what does cause back pain? The answer is complex and partially rooted in our mindset about pain.
If you’ve been told you have a disc injury, it can get to your head and create anxiety about that area of your body. You might think you need to protect your back as if it’s damaged or fragile and may develop a rigid posture or movement pattern.
This only adds to pain because your body isn’t supposed to be living in such a protective state all the time.
The truth is that you have everything you need to be able to function well in your life and do what you love even with a disc injury.
The key is to get to the root cause so you can address it - while simultaneously not overthinking it. Easier said than done? Yes.
But it’s doable when you understand how your body was made to move and what your current movement and postural patterns are. This is our mission at MoveU and why we designed our programs with such an emphasis on education.
Lack of knowledge combined with pain creates anxiety which exacerbates pain and becomes a self perpetuating loop. By addressing both your movement and your mindset, you can get off the fear/pain cycle and get to work changing your body!
Bulging and Herniated Discs Explained
Think of the discs of your spine as jelly filled doughnuts that act like cushions between each vertebrae. They have a tough outer layer of cartilage (the doughy stuff) that surrounds softer cartilage in the center (the jelly).
Over time, your discs’ cartilage can get stiff and rigid and when uneven pressure is applied, this can cause the outer layer of the disc to bulge. This bulge is often the source of sciatic pain.
A herniated disc is like a jelly doughnut with a hole or tear. This hole in the outer layer of cartilage allows some of the softer cartilage to protrude from the disc. A herniated disc is more likely to cause pain since it sticks out more and irritates the nerve roots. This irritation stems from compression or inflammation of the nerve.
“I was diagnosed w/ 4 herniated discs: L1,2,4,5, bulging C3, C6 & 2 labral hip tears. I had become a shell of myself. I had stopped being social, as I was constantly tired & chronic pain had taken over. I dreamt of being able to sit at a dinner table or play with my dog. I was desperate but refused surgery, when I heard about MoveU. I decided to do the 90-day challenge, which completely changed my life. I feel I got my life back! This program is not for the faint of heart, it takes real discipline, but the support & value in the community & coaching helped me mentally & physically, when I didn't know if I could continue.” - Giada Hansen
Common Causes Of Bulging And Herniated Discs
Common causes of bulging discs include chronically poor body mechanics and bad posture. Both of these put uneven stress on your spinal discs.
You can also experience a disc injury from repetitive motions done often and improperly (like sitting at a desk all day) or improper lifting techniques when under load.
The good news is that you can do something and while it’s not hard, it does take consistent effort over time. We know that’s often a struggle for people, which is why we have built an active and supportive community to help you stay the course!
Disc Injury? Top Exercise for Disc Injury and Lower Back Pain
People with disc injuries often have poor posture, rigid movement patterns and possibly muscle imbalances. Many sit and stand with a posterior pelvic tilt much of the day.
Weak glutes and core muscles that don’t support the spine well lead to spinal misalignments and additional stress on the discs.
To correct this, a good place to start is to learn how to find and keep a neutral pelvic position as well as how to use your glutes and your abdominal muscles to create stability in your body.
Here is one of our favorite movements for those with disc bulges and herniations.
The Hip Hinge
If you’re like the majority of people, you have little to no awareness of what you’re doing when you reach down to pick something up or lift a heavy object.
Before you continue reading, set up a camera and film yourself from the side picking something up off the floor.
Go ahead. We’ll wait.
What did you see in the video? Did you round your back or keep it straight? If your spine rounded, then you’re not hinging at the hip.
To be very clear, there’s nothing wrong with bending your spine.
However, most people are not conscious of their movements and do them the same way, over and over and over again, which creates a pattern of movement. This pattern gets so ingrained that when they go to lift something heavy, they don’t consider doing anything different.
This is where the notorious “Ooops, I think I did something to my back” enters the picture.
Again, there’s nothing wrong with your spine flexing and extending. In fact, we want you to have and use a full range of motion!
But if you’re currently dealing with disc issues that cause pain and you need help improving your trunk stability, the hip hinge is the best way to go about bending and lifting something off the ground or setting something down.
How Hip Hinging And Body Awareness Can Help With Back Pain
From your feet to your head, everything is connected and one area impacts the others. If you have a disc injury, you need to address more than just your lower back. You must treat your body as the interconnected whole that it is.
The MoveU membership offers programs to help you find your ideal body position as you move through all of life and the exclusive MoveU community is here to help shift your mindset about pain and empower you so you don’t feel like a victim of circumstance.
Here’s how to do a proper hip hinge:
- Stand with your feet a little over shoulder-width apart and find a neutral pelvis position (this is the halfway point between arched and tucked).
- Keeping a soft bend in your knees and your spine straight, shift your hips back as if you’re at a fairground porta potty and want to keep all parts of your body from touching… anything.
- Continue to shift your hips back as much as needed to reach your objective. If your hamstrings are tight, you may need to bend the knees a bit more. Just keep your core braced and don’t allow the spine to round forward.
- Return to the starting position by reversing the movement. Think of straightening the knees and thrusting your hips forward at the same time, stopping at the top with a glute squeeze. Do not thrust your hips forward in front of your toes or over extend your spine.
When Should You Hip Hinge?
Reducing pain when you’re dealing with back pain of any kind starts with body awareness. That said, obsessive thinking and anxiety are counterproductive so finding a balance between conscious observation and intentional action is important.
Your body is made to move in a wide variety of ways and we want you exploring your fullest range of motion. But there are times when you need to be a bit conservative and allow your pain to calm down before getting into more exploratory movements.
If you’re dealing with a flare up, use a hip hinge whenever you bend over.
Also, please learn to hip hinge before hitting the gym and lifting heavy. We are huge proponents of lifting heavy weights, but not in ignorance and with poor technique.
Common gym exercises that require a hip hinge include deadlifts, kettlebell swings, double and single leg RDLs, banded or kettlebell Good Morning, and various types of squats.
If you need more help mastering your hip hinge or want to see more videos on how to find a neutral pelvic position, head over to the MoveU Membership today.
Disc Bulges and Herniations Are Not The End
Pain can make you feel like you’re the only one dealing with this issue, but you’re not alone. We want you to know there is hope and that you can still do your favorite activities - even with a disc injury!
We’ve had many members come through our programs and fix and/or improve their disc injuries without surgery. So if anyone has told you to give up an exercise or hobby you love due to a disc injury, don’t just blindly follow. Educate yourself and learn how to control your body throughout the day - take ownership of your body and your life!
In the MoveU online community, you’ll find encouragement to stay the course and the ability to connect with peers who are ahead of (or alongside) you on your journey as well as coaches who can answer questions and give personalized feedback.
Enroll in the MoveU Membership today and let’s work together to get you back to doing the activities you love the most.
“After about 5 months of significantly diminished activity and pain I went to see a spine specialist and they confirmed I had a significant L5/S1 herniation. Over the course of the next 4 months I was in and out of physical therapy clinics and had attempted 3 epidural steroid shots - all of which had produced little to no relief. At this point I was feeling a bit hopeless and started looking into surgical options.
I went ahead and signed up with MoveU - deciding to give myself the 90 days in the program before re-assessing the surgical option. What a breakthrough! I was ecstatic! Only two weeks out from my surgical appointment, I was delighted to call my doctor and cancel! I'd estimate I now feel about 75% better than I have at my worst point - so there's still some work to do, but I'm excited to do it. I'm very grateful to the community and the coaches for their insight and encouragement." - Kyler Berry
