Chiropractors/lumbar herniated disk

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Expert: Dr. J. Shawn Leatherman - 3/31/2007


Question
I was in a car accident in 1997 and have a herniated disk at L5-6 inpinging on the spine. It is quite uncomfortable, but the doctor said I am not bad enough for surgery yet. Can you give me some exercises  to strengthen this area???

Answer
Dear Donna,

There are a few specific exercise that will help stabilize the low back in relation to the bulging disk, but I would also recommend that you have you spine additionally evaluated with a chiropractic evaluation as we are often very successful in adjusting the low back and reducing the effect on the disk while also reducing pain levels.  I treat disk patients in my clinic all the time with good results.

Now, exercises:  A few basic things will help to stabilize the disk and they are all focused on working the small muscle of the spine rather than the large muscles.  We need to target the multifidus muscle, the rotatores muscles, and the intertransversale muscles.  These are all refer to as postural muscles because their job is stability rather than gross movement.  They are very small and directly attach around the disk area.  The multifidus is the most important of them all.

Start with Pelvic lifts.  laying back flat on the floor with legs bent and feet flat on the floor, suck in the belly and push with the bottom of the feet so that you but lifts of the floor slightly.  hold for a few second and repeat.

Cats and dogs:  On the floor on all fours like an animal.  Head up looking forward, suck in the belly and hunch up like a cat. Hold for a few seconds and relax downward pushing your belly out with a hollow back in to the dog posture.  Repeat.

Lastly Bird Dogs (more advanced) on the floor on all fours again.  head up and suck in belly.  Simultaneously lift left hand and right leg while stretching the arm and leg out infront of you. (looks like a bird dog on point)  hold for a few seconds and then relax back to all fours position.  Repeat on the other side.  Switch back and forth from side to side with a 2-3 second hold.  Check out the below link for form and pictures.

http://www.acefitness.org/getfit/exercise_display.aspx?pageID=687

Start with the first exercise and then progress to the bird dog.  Always remember to keep your stomach tight on all of the exercises to promote the proper sequence.  Work up to 30 repetitions before moving onto the next exercise. you should see good improvements in 4-6 weeks.  ...And yes, i still think you should have your back adjusted by a chiropractor as well.

Good luck Donna!

Respectfully,
Dr. J. Shawn Leatherman
www.suncoasthealthcare.net  

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Dr. J. Shawn Leatherman

Expertise

I can answer questions on general chiropractic care, sports injury, whiplash and auto crash, mild traumatic brain injury, structural and functional rehabilitation of the spine, nutrition for inflammation and repair, fitness training, nutrition for sports performance and other general health and nutrition related inquiries. I currently lecture on automobile trauma, occupant kinematics, and forensic risk analysis to local EMS, Fire and Police, as well as nutrition and sports injury to community groups. Rest assured all answers are generated from my clinical experience, and scientific research.

Experience

I have accumulated over 1100 hours of post-doctoral training to include; Certifications in Spinal Trauma and Mild Traumatic Brain Injury from the Spine Research Institute of San Diego, Certification in Chiropractic Spinal Trauma from the International Chiropractic Association, Certification in Low Speed Auto Crash Reconstruction and Certification in Forensic Risk Analysis from The Center for Research Into Automotive Safety and Health, Certified Proficiency in spinal and extremity diagnostic procedures from The Motion Palpation Institute, Certified in Sports Injury and Rehabilitation from the National University of Health Sciences and The American Chiropractic Board of Sports Physicians, Nationally Certified Fellow of Structural Rehabilitation from The Chiropractic Biophysics Organization, and I have advanced training in manipulation under anesthesia and nutrition. Feel free to check out my website for course listings: www.suncoasthealthcare.net

Organizations
International Chiropractic Association, Florida Chiropractic Association, American Chiropractic Board of Sports Physicians, American Academy of Pain Management, Chiropractic Biophysics, Spine Research Institute of San Diego, Center for Research Into Automotive Safety and Health, Motion Palpation Organization, American Academy of Manual and Physical Medicine, Fort Walton Beach Chamber of Commerce

Education/Credentials
B.A. (Psychology)The University of Cincinnati B.S. (Human Biology)Cleveland Chiropractic College D.C. (Doctor of Chiropractic) Cleveland Chiropractic College C.C.S.T. (Certification in Chiropractic Spinal Trauma)The International Chiropractic Association C.C.S.P. (Certified Chiropractic Sports Physician)The American Chiropractic Board of Sports Physicians. *CCST and CCSP 120 hour certification courses are not recognized by the Florida Chiropractic Board due to the fact that they are not 300 hour diplomate level courses*

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