Lumbar Disc Herniation or Low Back Disc Herniation

The disc is a shock absorber between your vertebrae. Your disc can be injured from the heavy lifting or bending and twisting. Once herniated, swelling can occur and it can press on the nerves to your low back, pelvis, and legs.

Lumbar instability refers to excessive motion or abnormal movement of the vertebrae in the lower back. This can result in a range of symptoms, including:

1. Low back pain
2. Stiffness in the lower back
3. Muscle spasms
4. Numbness or tingling in the legs
5. Weakness in the legs
6. Difficulty standing or walking for extended periods
7. A feeling of instability in the lower back

Lumbar instability can be caused by a variety of factors, including trauma, degenerative changes in the spine, and congenital abnormalities.

The treatment for lumbar instability will depend on the underlying cause and severity of the condition. In some cases, conservative treatment options, such as physical therapy, chiropractic care, or osteopathy, may be sufficient. More severe cases may require surgery to stabilize the spine.

A physiotherapist, chiropractor, or osteopath can all be helpful in treating lumbar instability. They can design an exercise program to help improve range of motion, strength, and stability of the lower back. They can also use manual techniques to improve the function of the musculoskeletal system.

Here are five exercises that may be helpful for improving symptoms of lumbar instability:

• Pelvic tilts: Lie on your back with your knees bent and feet flat on the ground. Tighten your abdominal muscles and tilt your pelvis forward, pressing your lower back into the floor. Hold for a few seconds, then release. Repeat 10 times.
• Bridge: Lie on your back with your knees bent and feet flat on the ground. Lift your hips up off the ground, squeezing your glutes and tightening your abdominal muscles. Hold for a few seconds, then lower back down. Repeat 10 times.
• Cat-cow: Start on your hands and knees with your back flat. Arch your back up towards the ceiling, then round your spine and bring your chin to your chest. Repeat 10 times.
• Dead bug: Lie on your back with your arms extended towards the ceiling and your knees bent. Lower one arm and the opposite leg towards the ground, keeping your lower back pressed into the floor. Return to the starting position and repeat on the other side. Do 10 reps on each side.
• Bird dog: Start on your hands and knees with your back flat. Extend one arm and the opposite leg, keeping your back flat and your core tight. Return to the starting position and repeat on the other side. Do 10 reps on each side.