47 years old woman. Sudden severe pain in her lower back occurred when she lifted up a heavy box at her work. The pain was like shock struck by a hammer. After 10 minutes’ rest, she was able to walk a little.
Since then, she tried not to lift a heavy stuff but when she was in the kitchen to prepare dinner and bent forward to pick up dishes from a lower shelf, sudden severe pain in her lower back and tingling sensation and sharp pain radiating to her thigh and calf in her right leg occurred. After that, every time she bent forward, she suffered from low back pain, and pain and tingling sensation in her leg.
6 months after the first low back pain, when she tried to climb up 1 stair, the low back pain and pain and tingling sensation in her leg started. Pain and tingling sensation which obstruct daily life occurs.
Type 2 is herniated disk which is the disease that the contents of the disk comes out and presses the nerve causing pain. The disks are elastic at the age of 10s, containing a lot of water. But aging takes away the water, making the disks hard.
Countermeasure to prevent Stage 3:
When she lifted up a heavy stuff, her disk got cracks. That caused the pain like being hit by a hammer. At that time, the contents of the disk soaked into the cracks and inflammation occurred, causing chronic pain.
Strengthening the muscles around the disks reduces the burden on the cracked disk, alleviating the pain and preventing the recurrence.
Denting Abdomen Exercise
1. Sit on a chair, straighten your back and relax.
2. Dent your abdomen. (Fig. 1)
3. Put your hands on both sides of your abdomen and tighten your abdomen. (Feel the muscles are tight.) (Fig. 2)
4. Keep tightening your abdomen for 5 seconds and relax your abdomen.
It is expected that doing this exercise 10 times a day reduces and prevent the pain.
Bending forward caused strong pressure in the front of the disk and the contents of the disk came out, pressuring the nerve running near the disk. Taking a rest without bending forward reduced the pain because the stimulation to the nerve by the pressure became less. The contents of the disk usually come out to one side so the symptom appears in one side of the legs.
Pappy position is a stretch like a baby bends the back backward raising the head.
1. Lie on your stomach bending your arms. (Fig. 3)
2. Raise your upper body making your arms vertical. (stop the exercise if you feel any pain.) (Fig. 4)
3. Keep the posture for 1 minute.
4. Go back to the relaxed position.
It is effective to do this exercise more than 2 times a day.