June 01, 2015
If you have access to a pool, try to get in the pool daily plus anytime you are in pain and float in the deep end with your arms over a blow-up inner tube ring trying to fully relax your lower torso and legs which will decompress your disks and pinched nerve.
If you feel after a while more comfortable, you can do gentle stretching and movements which your muscles will enjoy as long as it isn’t producing an increase in pain. When you are experiencing an increase in pain (or pain limiting you’re functioning), please take on that day 20 mg of Prednisone and 1/2 to 1 tablet of Phentermine (before 2 pm so that the phentermine doesn’t keep you awake.)
In addition, if your muscles seem very tight or in spasm, you may add a muscle relaxant. In the daytime preferably a non-sedating one, and if you have a sedating muscle relaxant only use that in the evening or at bedtime. Muscle relaxants may include either Cyclobenzaprine, Methocarbamol, or Baclofen. It is important that you get at least 7 to 8 hours sleep a night, but you do not need to and should not sleep more than 10 hours per 24 hour day.
Use bed rest when pain is extreme if you can get comfortable and rest; if you cannot get comfortable and rest well in your bed then proceed to:
A. pool
B. medications as described above
The use of narcotics such as Subutex, Suboxone, or Tramadol should only be after Ibuprofen or Naproxen Sodium, (NSAID’S) if the above methods have failed.
It is important to try to stay active as much as possible. Healthy muscles will appreciate and require this, and the injured area will benefit from the surrounding muscles being stronger to give support. Again, whatever activity you choose it should not be causing pain.
A mild level of discomfort is acceptable but nothing more painful than this, otherwise you need to proceed to bed rest, traction in the pool or perhaps the use of an inversion table. Inversion tables may be used in place of the pool traction as described above and, when used in 5 to 60 minute intervals, should provide temporary symptom relief for 1 to 24 hours. It is important that your physical activity not be producing an impact on your spine; i.e. no jogging, running, jumping activities that will put more pressure on your bulging disc. No weightlifting or breath holding activities.
When you’re having a bowel movement if you are trying to push do not hold your breath, instead exhale as you’re gently pushing with your abdominal muscles. I repeat do not hold your breath as you are bearing down!
If you’re doing any lifting heavier than 5 pounds during the day, be sure to exhale as you are doing the lifting maneuver, and if you are bending low to pick something up bend with your knees like in a baseball catchers stance; do not bend over is if you are stretching to touch your toes.
Stretching should be done on a once or twice a day basis and is very important to stretch all muscle groups especially quadriceps and hamstring’s and your torso. Try to do the Elvis Presley pelvis circles while standing as this will stretch and strengthen your lower back and pelvis/hip muscles. Be sure to get on the floor regardless of your age or pain level. The floor is very good for stretching hip muscles hamstrings and quadriceps. Stretching when done properly should not cause pain nor increase your pain levels.