Lifting heavy objects incorrectly at work can put immense strain on the spine, leading to herniated discs or a slipped disc. This condition develops when the soft inner portion of a spinal disc bulges through its outer layer, compressing nearby nerves and leading to pain, numbness, or weakness.
Slipped disc recovery requires a combination of rest, movement modifications, and targeted physiotherapy. Seeking work injury physiotherapy in Edmonton provides structured treatment to relieve discomfort and restore mobility. Knowing how to manage symptoms and prevent further strain is essential for returning to work safely.
Understanding a Slipped Disc from Workplace Injuries
A herniated disc, commonly termed a slipped disc, can occur due to repetitive heavy lifting, poor posture, or sudden forceful movements. Symptoms can change based on which area is impacted by the spine but often include:
- Severe discomfort in the lower back, neck, or shoulders.
- Tingling or numbness extending into the arms or legs.
- Reduced muscle strength in areas affected by the compressed nerve.
- Limited movement due to discomfort and stiffness.
Neglecting these symptoms can lead to long-term complications, making proper slipped disc recovery essential for regaining function.
Steps for Recovering from a Slipped Disc
1. Modify Movements to Reduce Strain
Avoiding movements that worsen the pain is excruciating during slipped disc recovery. Changes to daily activities can help prevent further irritation.
Helpful Adjustments:
- Limit heavy lifting to avoid placing additional stress on the spine.
- Use proper posture when sitting, keeping the back supported.
- Refrain from making twisting movements that may put stress on the lower back.
These modifications, combined with work injury physiotherapy, promote healing and prevent re-injury.
2. Engage in Gentle Stretching and Mobility Exercises
Certain stretches help improve flexibility and reduce stiffness caused by herniated discs.
Effective Stretches:
- Knee-to-Chest Stretch – Lying on the back, gently pull one knee toward the chest and hold for 15–20 seconds.
- Cat-Cow Stretch – Moving between arched and rounded back positions helps improve spinal mobility.
Performing these exercises regularly can aid in slipped disc recovery by keeping the spine flexible and relieving tension.
3. Strengthen Core and Back Muscles
Strengthening the muscles that provide support to the spine reduces pressure on herniated discs and prevents future injuries.
Key Strengthening Exercises:
- Bridge Exercise – Lifting the hips while keeping the shoulders on the ground strengthens the lower back and glutes.
- Bird-Dog Exercise – Extending opposite arm and leg while on all fours improves core stability.
- Wall Sits – Maintaining a seated position against a wall strengthens the lower body without excessive spinal strain.
Work injury physiotherapy in Edmonton includes tailored exercise programs to ensure safe and effective rehabilitation.
4. Improve Workplace Ergonomics
Preventing further workplace injuries involves making adjustments to the work environment.
Ergonomic Changes:
- Use supportive seating to maintain proper spinal alignment.
- Lift with the legs rather than the back when handling heavy objects.
These strategies, along with work injury physiotherapy, reduce strain and promote a healthier working posture.
How Physiotherapy Helps with Slipped Disc Recovery
A physiotherapy clinic provides targeted treatments to accelerate slipped disc recovery and prevent re-injury. These treatments focus on minimizing pain, improving mobility, and restoring strength to support a safe return to work.
Common Physiotherapy Treatments for Slipped Disc Recovery
1. Manual Therapy for Spinal Mobility and Pain Relief
Manual therapy techniques help release muscle tightness, reduce nerve compression, and improve spinal function. Techniques used in work injury physiotherapy include:
- Myofascial Release Therapy – Reduces tension in the surrounding soft tissues to alleviate discomfort.
- Joint Mobilization Therapy – Enhances spinal mobility by softly increasing joint movement.
- Trigger Point Therapy – Relieves muscle knots that contribute to pain and restricted motion.
2. Modalities Used in Work Injury Physiotherapy for a Slipped Disc
Physiotherapy clinics use modalities to reduce pain, improve circulation, and accelerate slipped disc recovery. Common modalities include:
- TENS Therapy (Transcutaneous Electrical Nerve Stimulation) – Uses mild electrical impulses to reduce pain and muscle tightness.
- Shockwave Therapy – Stimulates healing in the soft tissues surrounding the slipped disc.
- Ultrasound Therapy – Enhances deep tissue healing by increasing blood flow to the affected area.
3. Stretching and Strengthening Exercises for Slipped Disc Recovery
Restoring mobility and stability is essential for preventing re-injury. Work injury physiotherapy includes specific exercises designed to strengthen muscles and support the spine.
- McKenzie Extensions – A series of back extension exercises that help reposition herniated discs and reduce nerve pressure.
- Cat-Cow Stretch – Improves spinal flexibility by moving between an arched and rounded back position.
- Bridging Exercise – Strengthens the lower back and core to enhance spinal support.
- Bird-Dog Exercise – Promotes balance and core activation to stabilize the spine.
4. Postural Training to Reduce Strain on the Spine
Correcting posture is essential to reducing stress on the spine and preventing future workplace injuries. Postural training methods include:
- Pelvic Tilt Training – Encourages proper pelvic alignment to relieve pressure on the lower back.
- Neutral Spine Training – Teaches individuals how to maintain proper spinal alignment when sitting, standing, and lifting.
- Ergonomic Lifting Techniques – Focuses on safe lifting mechanics, like bending the knees and engaging the core, to prevent excessive strain on the herniated disc.
Recover and Protect Your Spine:
A slipped disc from heavy lifting at work can be painful and disruptive, but the right approach to slipped disc recovery can restore mobility and strength. Combining rest, targeted exercises, and proper body mechanics can assist in minimizing discomfort and prevent further damage.Â
Seeking work injury physiotherapy in Edmonton provides structured rehabilitation, pain management, and strengthening techniques to support long-term recovery. Family Physiotherapy offers tailored treatment plans for workplace injuries, assisting individuals to return to work safely and with improved spinal health.