Hi friends,

I am Jyoti from India. Here I am going to participate in the SLC S21 W6 contest: https://steemit.com/hive-127432/@ashkhan/steemit-learning-challenge-s21w6-physical-therapy-intervention-disc-herniation organized by @ashkhan

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Disc Herniation

Today, we're diving into a topic that might sound a little intimidating but is super important for anyone who has ever dealt with back pain or heard their doctor mention the term "disc herniation." So, grab your favorite beverage, get comfy, and let’s unravel the mystery of disc herniation together!

What's disc herniation?

First off, let's clarify what we mean by "disc herniation." Picture your spine as a stack of blocks – these blocks are called vertebrae. In between these vertebrae, you have soft, cushiony discs that act like shock absorbers.

Now, when we talk about disc herniation (or a herniated disc), we're referring to a situation where one of these discs gets a little out of whack. It can bulge or rupture due to various reasons like aging, injury, or even just everyday wear and tear. When this happens, the inner gel-like material of the disc can push out through the tough outer layer, potentially pressing on nearby nerves.

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Symptoms You Might Experience

So how do you know if you’re dealing with a herniated disc? Well, symptoms can vary quite a bit depending on where the herniation occurs in your spine. Some common signs include:

• Pain: You might feel sharp pain in your back or neck that radiates down into your arms or legs.
• Numbness and Tingling: If those nerves are being pinched, you might experience tingling sensations or numbness in parts of your body.
• Weakness: Muscles served by the affected nerves may weaken over time.
• Difficulty Moving: You might find it hard to bend or twist your back comfortably.

What Causes Disc Herniation?

Now that we know what disc herniation is and its symptoms, let’s talk about what causes it.

1. Aging: As we get older, our discs naturally lose hydration and elasticity – think of it as drying out over time. This makes them more prone to injury.

2. Injury: Sometimes an accident or heavy lifting can cause a disc to herniate suddenly.

3. Genetics: Believe it or not, some people are just more prone to developing herniated discs due to their genetic makeup.

4. Lifestyle Factors: Poor posture, obesity, and lack of exercise can also contribute to back issues and increase the risk of disc problems.

How would you diagnose a disc herniation? Any clinical investigation or assessment tests?

If you’ve ever experienced back pain that feels like it’s taking over your life, you might be wondering about the culprit lurking in your spine. One common suspect? A herniated disc. But how do healthcare professionals actually diagnose this condition? Let’s dive into the ins and outs of diagnosing disc herniation, exploring clinical investigations and assessment tests along the way

Understanding Disc Herniation

Before we jump into the diagnostic process, let’s quickly chat about what a herniated disc is. Imagine your spine as a stack of donuts (the vertebrae) with jelly-filled centers (the discs) that act as cushions. When one of those jelly-filled centers bulges out or ruptures, it can press on nearby nerves, leading to pain, numbness, or weakness in various parts of the body.

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Diagnostic Tests

If your doctor suspects a herniated disc based on your symptoms and physical examination findings, they might recommend some diagnostic tests to confirm their suspicions:

1. X-Rays: While X-rays won’t show soft tissues like discs, they can help rule out other issues such as fractures or arthritis that might be causing your symptoms.

2. Magnetic Resonance Imaging (MRI): This is often the go-to test for diagnosing disc herniation. An MRI provides detailed images of soft tissues in your spine, allowing doctors to see if any discs are bulging or ruptured.

3. Computed Tomography (CT) Scan: If an MRI isn’t available or you can’t undergo one for some reason, a CT scan can be used as an alternative to get a closer look at the spine.

4. Electromyography (EMG): Sometimes, doctors might recommend an EMG to assess how well the nerves are functioning and whether there’s nerve damage due to compression from a herniated disc.

The Importance of Diagnosis

Diagnosing a herniated disc accurately is crucial because it shapes the treatment plan moving forward. Whether it’s conservative measures like physical therapy and medication or something more invasive like surgery, getting an accurate diagnosis ensures that you're on the right path toward recovery.

Try to practice at least 3 exercises that you have learned from the lesson. Share images, gifs or videos while practicing preferably gifs or videos.

Hip Bridging Exercise

Step 1: Set Up Your Position

Lie on your back, legs bent, feet flat on the floor ot mat. Your feet should be about hip-width apart and positioned close enough to touch with your fingertips when you reach down. Make sure your arms are resting comfortably at your sides.

Step 2: Engage Your Core

Before you begin lifting, you must engage your core muscles. Imagine pulling your belly button towards your spine to protect your lower back while moving.

Step 3: Lift Off!

Now it's time for some fun! Lift your hips towards the ceiling as you press through your heels. Continue to squeeze your glutes as you raise your hips until your body forms a straight line from your shoulders to your knees. Hold this stance for a second or two while still engaging those muscles.

Step 4: Lower Down

Slowly drop your hips to the ground while keeping control. Avoid letting them drop too quickly—this isn’t a race! Repeat this movement for 10-15 reps for beginners or more if you're feeling adventurous.

William Flexion ( knee to chest stretch)

Step 1: Find Your Spot

Grab a yoga mat or find a soft surface where you can lie down without any distractions. Make sure there is adequate area to completely extend your legs.

Step 2: Get Comfortable

Lie flat on your back with your legs extended straight out in front of you. Keep your arms relaxed at your sides. Take a moment here to breathe deeply and prepare yourself mentally for the stretch.

Step 3: Bring One Knee Up

Slowly bring one knee up towards your chest. Use both hands to grasp either your knee or shin—whatever feels most comfortable for you. Make sure to keep that other leg extended on the ground.

Step 4: Feel the Stretch

As you pull your knee closer to your chest, take slow, deep breaths. You should feel a gentle stretch in your lower back and possibly in your hip area too. Hold this position for about 20-30 seconds while breathing steadily.

Step 5: Switch Legs

Time to switch it up! Slowly release that leg back down and bring the other knee up towards your chest. Repeat the same process—hold for 20-30 seconds and enjoy that nice stretch!

Cat & Cow Stretch Exercise

Step 1: Get Into Position

Start on all fours on your yoga mat or any comfortable surface. Keep your spine straight and relaxed.

Step 2: Enter the Cow Pose

Lift your head and tailbone up. Hold this position for a moment while enjoying that nice stretch through your belly.

Step 3: Transition to Cat Pose

Round your spine tupwards like an angry cat lifting its back . Tuck your chin toward your chest and draw in your belly button toward your spine. Hold this pose for a few breaths.

Step 4: Repeat

Continue transitioning between these two poses for about 5-10 cycles. Feel free to close your eyes if it helps you focus on breathing deeply and feeling each stretch.

Share your review after performing these exercises either on yourself, healthy individual or patient.

After completing The Cat & Cow Stretch It’s like giving your back a gentle massage while also engaging your core. If you’ve been sitting at a desk all day or just feel a bit stiff, the Cat & Cow is an excellent way to loosen up those tight muscles.

As well as the William Flexion exercise. This one might sound fancy, but trust me, it’s super simple and incredibly beneficial! The knee-to-chest stretch targets your lower back and glutes while providing a gentle stretch for your hamstrings.

When you pull your knees toward your chest, it’s almost like giving yourself a big hug! Many folks experience immediate relief from tension in their lower back after incorporating this stretch into their routine. Not only does it help improve flexibility, but it also encourages better posture by stretching out those tight areas that often hold stress.

After completing hip bridges, many people report an instant boost in their mood and energy levels! It’s amazing how much power our glutes have—not only do they help us perform better in other exercises, but they also contribute to overall mobility. Plus, feeling those muscles engage as you lift can give you an empowering sense of accomplishment.

I would like to invite

@shiftitamanna

@pelon53

@solaymann

to take part in this contest.