L5/S1 disc protrusion treatment options help

[linbin]

hi dude
as suggested core spinal exercise help you.there might be some changes in the way your spine might be moving.so correcting of movement deviations is also a part of it.
you need a combination of motor contol training and coorrection of movement impairment approach

[bikelet]

Also if you have a chance read Lower Back Disorders by Stuart McGill and colleagues. It is based in a lot of research but quite easy to read for non medical people. It's available on the net and there is a DVD based on it just out too. As a non physio exercise professional i found it very helpful.

On the work station note, there is research (forgive me for not having the ref on hand) that says that leaning back in the chair (as if putting your feet up on the desk) actually reduces disc pressure and that the 'best' sitting posture is one that changes often. McGill's book discusses this in more detail. Sitting puts a lot of force through the back so it is good to alter your position regularly and get up and stretch at least every hour.

Beware of lumbar flexion stretches 1-2 hours after waking up in the morning. Discs soak up fluid over night and are vunerable to injury in this time.

[Ashraf M]

Thank Bikelet you for your advice – by today; it is about one month and half (about 6 ‎weeks) from my last back pain episode and disability.(also 6 weeks of my sick leave)‎

From the pain point of view , I can say that after medications and physical therapy – I ‎am much much better – pain is mild and tolerable such that I do not need to take ‎strong medications (sometimes one celebrex tablet in a week span).‎

I am on my diabetes medications – and there is a strong request from my doctors to ‎take a medication called Alpha Lipoic Acid (300 mg / day) – although I do not follow ‎their advice.‎

Actually it is a food supplement as a powerful antioxidant – and they say to me that as ‎I am diabetic then this medication is a must – especially if I have problems with the ‎nerves (I do not mind to take that medication – it has very excellent effect – but it ‎needs a good or healthy stomach : which I do not have )‎

From the functional point of view (if I can say something like that) - I am suffering ‎from mild numbness in my left foot – it might be from the nerve compression, might ‎be from diabetes, might be from both.‎

I can walk now (for about twenty minutes) – drive my car (for about half an hour) ‎without complains – it is only hard to stand still for more than five minutes.‎

I can sit to my computer chair for about three to four hours/day – but of course not ‎continuous.‎

Unfortunately till now – I do not have a clear and fixed or exercise program – as the ‎books I ordered from Amazon – did not arrive yet !!! – so I picked some exercises ‎from the net from ChiroGeek website (Dr. Gerald website) – which is called dynamic ‎lumbar stabilization (level one exercises) – I think this site is an excellent one.‎
I will place an order for the book you mentioned Bikelet – but I expect one month to ‎receive it !!!‎

I do hope that some body can kindly reply to some of my questions which is :‎

If that numbness in my foot is due to the nerve compression – is it possible that it will ‎heal by physical therapy and exercises ?‎

I am still on my sick leave (my initial physical therapy program still have about two ‎weeks to finish ) and eager to return to my job (please remember it is unpaid sick ‎leave) – but I am quite afraid that a relapse might occur – it was a really horrible ‎experience to me – so does any body have suggestions to how long should I stick to ‎sick leave or just ignore my fears and go back to work ? ‎

Please remember that my work is very tense and usually I stick to my computer chair ‎for a bout 10 or 11 working hours/ day – 5 days/ week and by working hours here – I mean ‎really performing hours not attendance hours.‎

Finally, thank you all for your kind help.‎

Best Regards

Ashraf