2. Use an ice pack for the pain and inflammation. 20 minutes on and then remove. Reapply after 30 minutes if needed. You can also alternate heat and ice. Heat for 10-15 minutes then ice for 15-20 minutes. You can use the roll with the ice pack on top. This gives your low back excellent support while icing it.
3. DO NOT bend over for anything. When tying your shoes cross your leg or put them up on a chair to tie. DO NOT bend over. If you drop something, get on one knee or squat to pick it up. Avoid heavy lifting.
4. Depending on your Inversion machine, if you have the one where you hang from the thighs, you can do back extension exercises. You may only be able to come up a little at first and after a few days you may be able to come up much higher to where you are horizontal.
5. If you don’t have an Inversion machine, you can also do what I call arch the back exercises while lying on your stomach. With your arms to your sides you lift your chest and legs at the same time…creating an arch. You can also do a half push-up by lying on your stomach and putting your hands on the floor as if you are going to lift your chest off the floor. These exercises will help reduce the disc herniation and provide pain relief. Do 3, 4, 5 up to 8,9,10. Start with what’s comfortable for you. You will feel some pain as you are doing them but should feel much better afterwards. Don’t overdo it, but don’t be afraid of the pain or let it stop you from working out your back. You know your body better than any doctor. Ice afterwards.
6. I’m not a fan of OTC or prescription drugs but if you really need to take any pills, try to take them only at night to help you sleep. Make sure you take them with large glass of water and preferably with a piece of fruit etc. The reason you want to avoid taking pills is that you want to be able to monitor your pain and not be numbed out because then you don’t really know how your back is doing. If you can’t feel the pain, you will sit longer and do stuff you would not normally do if you feel the pain. Also people on pain pills tend to heal slower…. they interfere with the body’s natural healing.
7. Have you seen a good Chiropractor? Chiropractic adjustments many times work wonders! And when you combine Inversion with Chiropractic …that is a prescription for long term pain relief and even a cure. The key is finding the right Chiropractor. You may want to read my article… How To Find The Right Chiropractor For You.
8. Use your inversion machine as often as every hour if you can. You might want to start with one or two minutes at a 45 degree angle (if you have the type where you hang from the ankles). As you feel more comfortable you can gradually increase the angle to where you are completely upside down. Start slow and get comfortable with Inversion. You will LOVE it!