Suffering from a slipped disc can be a life-altering experience, as I learned firsthand when I was diagnosed with a slipped disc at L3, L4, and L5. The pain, discomfort, and limitations it brought into my daily life were overwhelming.
While my recovery continues, I do want to reflect on the life choices that led me to this moment. My first interaction with a slipped disc came in the first year of my MBA. While I had never suffered from back pain, I did notice this in some of my classmates who had worked in IT companies before coming to B School. They had belts to support the back and, in some cases, used to work on presentations as they could not sit down. While I never really thought it would impact me, 20 years later, here I am reminded of my own mortality and a slipped disc. In a way it is a relief that I am mortal and one day all this will be over and I will be ready to meet my maker, but till then this is a condition that has to be managed.
The origins of my issue came from overwork. I had felt a strain for a while but was loathe to step off the gas and take it easy. Earlier, interventions like swimming and working less hours were recommended to me, but you can imagine my haughtiness and sneer totally convinced of my invincibility. While my jet set lifestyle did increase my influence and connections in the healthcare community, it will also causing a deep impression on my spine, though I was totally oblivious to that.
The final trigger came from a fall that felt innocuous in the beginning but in the first few seconds I realised that this was something else. I hoped at best this was a strain that would go away, but by the evening the pain was unbearable and then I had no choice but to visit my Orthopedician who had treated me for sports injuries in the past.
In this post, I will share my journey, the causes of a slipped disc, treatment options, and preventive measures for those who want to avoid this painful condition.
Understanding Slip Disc: Causes and Risk Factors
First and foremost, what is a slipped disc. For the uninitiated a slipped disc, or herniated disc, occurs when the soft inner gel of a spinal disc pushes through its outer layer, pressing on nearby nerves and causing pain. In my case, the primary causes were a combination of poor posture, prolonged sitting, and improper lifting techniques.
Some of the common causes and risk factors include:
- Poor Posture: Slouching while sitting or standing can strain the spine over time.
- Heavy Lifting: Incorrect lifting techniques can put excessive pressure on the spine.
- Sedentary Lifestyle: Lack of movement and weak core muscles contribute to spinal instability.
- Aging: The discs lose elasticity with age, making them more prone to injury.
- Obesity: Excess weight puts additional stress on the spinal discs.
- Trauma: Accidents or sudden injuries can lead to a slipped disc.
While these seem to be the common causes, I would also add the following to the list of probable causes
- Lack of exercise
- Dehydration
- Stress
What were my symptoms
- Pain in the lower back
- Cramping of the left thigh- this was the most painful condition that left me both frustrated and angry
- Inability to sit for more than 5 minutes, now you can imagine, the implications of that in your daily living
But there was one more side impact, that one does not consider. The whole situation really impacted my sleep. I think among all the issues that I faced, the inconsistent sleep was the worst, my sleep could last anywhere 2 hours, to 4-5 hours. This one aspect had the biggest impact on my recovery. Sleep is a key element of the overall health, and this lack of sleep, delayed my recovery but the biggest impact it had was on my sense of wellbeing. Now one might wonder how the sleep got impacted by the back pain, the issue was with stiffness and cramps. As I went to sleep the lack of mobility would lead to the disc impinging on the nerve. This led to a feeling of stiffness and the only way to overcome that was with heat. At this stage I was using the traditional hot water bottle, in retrospect that was a bad strategy.
Treatment Modalities for Slip Disc Recovery
In my case the MRI soon revealed the dreaded conclusion, my disc at L3, L4 and L5 had bulged. After my diagnosis, I explored various treatment options to find relief. Here are some effective treatments that helped me and could benefit others facing the same condition:
1. Conservative Treatment
- Rest and Activity Modification: Avoiding heavy lifting and high-impact activities reduced strain on my spine.
- Swimming: One of the best exercises that I should have picked up long time ago but was reluctant partially because I hate water and partly because of procrastination. I feel I should have picked up this activity a long time ago, but was unable to do so, as I was looking for excuses not to do it. Swimming is great for the joints, bones and spine and my only regret is that I should have picked it up earlier.
- Pain Management: Over-the-counter pain relievers and muscle relaxants helped alleviate the discomfort. But in my case apart for the first week, where I took Opioids, I did not take pain killers at all. It delays healing and also causes addiction and dependence. A lot of the current drug addiction trend in the US is from prescription painkillers that many former athletes and college sportsmen have gotten addicted to over a period. Also, painkillers reduce the awareness of the actual symptoms and getting over back pain is not a sprint but a marathon.
- Physical Therapy: A physiotherapist guided me through exercises to strengthen my core and back muscles, improving spinal support. Yoga really helps and ideally should be performed 3 times a day to maximise results
- Heat and Cold Therapy: Alternating between ice packs and heating pads reduced inflammation and eased muscle spasms. I think the heat works much better than the ice packs. To be honest, I did not use too much ice packs but that is a something one can explore. I moved away from the hot water bottle to an electric pad, which was much more convenient and easier to use on demand.
- Walking: Another Isotonic exercise that I hate but has to be the most effective way of easing the body back into mainstream activities post a spinal injury. Walking is a no brainer and an effective way of getting back to normal.
Now the interesting part is that almost everyone I spoke to after this incident has had an incident with their spine and many of them have come back with alternate therapies that have helped them. The caveat is that I am yet to try any of them and would probably take this up if required in about 2 months.
2. Alternative Therapies
- Chiropractic Care: Spinal adjustments helped improve alignment and reduced pressure on the nerves.
- Acupuncture: This traditional technique helped alleviate pain by targeting specific pressure points.
Now in case the physical intervention does not work then the other option is to go to medical interventions. Now these are very sensitive and need to weigh all options as they have a long-term impact on the spine.
3. Medical Interventions
- Epidural Injections: Steroid injections helped reduce inflammation and provided temporary pain relief.
- Surgery (Last Resort): In severe cases where conservative treatments failed, surgical options like microdiscectomy or spinal fusion might be necessary.
Preventive Measures: Protecting Your Spine
Having gone through this painful journey, I have made significant lifestyle changes to prevent a recurrence. Here are some key preventive measures that can help others:
- Maintain Proper Posture: Sit upright with proper lumbar support and avoid slouching.
- Strengthen Core Muscles: Engage in regular core-strengthening exercises to support the spine.
- Lift Correctly: Always bend at the knees and use your legs rather than your back to lift objects.
- Stay Active: Incorporate regular physical activity to keep your spine flexible and strong.
- Manage Weight: Maintaining a healthy weight reduces excess pressure on the spine.
- Avoid Prolonged Sitting: Take breaks and stretch if you have a desk job or sit for extended periods.
- Use Ergonomic Furniture: Investing in a supportive chair and workstation setup can make a huge difference.
Final Thoughts
Dealing with a slipped disc is a challenge, but it taught me the importance of spinal health. With the right approach, recovery is possible, and taking preventive measures can ensure a healthier spine in the long run. If you are currently suffering from a slipped disc, seek professional medical advice and stay committed to your recovery plan. Your spine is your foundation—take care of it!
This is the only body you have and the only spine that you must maintain given our increasing life span and need to have an active life. I feel I have kicked the last football in my life, the very fact I was able to play till 47 was a blessing. But my only motivation now is that that one day at 5:45 in the morning, I would be back on the greens getting ready to tee off. Until that day it’s a painful slog to recovery…
