Degenerative Disc Disease: Stages of Recovery

The low back is truly the foundation of our structure. While there are many general guidelines for low back pain and proper maintenance, the truth is that our spine (which includes our low backs) is like a fingerprint--very unique and one of a kind. When you include genetic make-up, traumas, habits (both good and bad), footwear, lifestyle, job, quality of mattress, weight, diet, etc., you can see that there would be no 2 people on this planet with identical low backs. So, even though we will talk in general, we also will advise on how to learn the specifics of your back. And believe me, the success in your correction and maintenance program will be based on how specific your rehabilitation is for your back!

The low back is made up of your spine and pelvis (bony structures), joints (areas of motion/soft pads-discs), muscles (supportive structures that initiate motion), ligaments (straps that hold bone to bone) and nerves (electrical system that exits behind each bone of the spine). Low back conditions don't usually involve the circulatory system directly, so we will omit that system at this time.

When the low back hurts, it's usually a combination of some or all of the components of the back. Injuries are either caused by one major trauma or many minor traumas that occur over time. If there is an imbalance, such as a rotated pelvis, a short leg or an increased or decreased curve in the low back, there will be areas of heightened tension that will be more vulnerable to irritation and injury. When an injury takes place, there will usually be an associated muscle spasm and swelling(inflammation) of the discs or nerves. This is why it is common to feel multiple types of pain when injured. Muscles cause dull aches while nerves cause sharp pains.

The necessary steps in resolving a back problem:

• Locate a doctor willing to identify your specific problems
• Standing x-rays (that will show imbalances with gravity)
• Determine imbalances and areas of heightened sensitivity
• Determine which muscles are in spasm (reduced flexibility)
• Check feet for fallen or uneven arches
• Divide recovery period into 3 stages:

1.Put out the fire (1st Stage)
2.Rehabilitation (2nd Stage)
3.Rest of life (maintenance) (3rd Stage)

First Stage

During the first stage, do whatever it takes to break the pain/inflammation cycle as fast as possible. Remember, 99.9% of all back problems are not surgical cases. Rehabilitation is the solution. This can only take place if you know what the problem is and are willing to do what is necessary. No rehabilitation can take place until the pain and swelling are significantly reduced.

By resting, using ice, anti-inflammatories (like RehabPlus), a low back support and pure logic, putting the fire out is generally a 1-2 week issue. The Stick® is also extremely beneficial as you are able to work to relax the supportive muscles that are in spasm and causing pain.

It is imperative, from a psychological point of view, to get out of this stage as fast as possible, as this stage

hurts the most costs more money is the vulnerable stage for potential disc injury keeps you sedentary

Have the discipline to do whatever is necessary to get into the rehab phase as fast as possible, as this is the more active and less painful stage. So, stay out of work, quit running, give up bizarre sexual positions or whatever it takes for that 1-2 week period.

Second Stage

During the second stage, begin slowly to rebuild a program. No one, but no one, can go from having back pain to a lifestyle devoid of some rehab program without having future flare-ups that tend to worsen as time goes on. Your objective is to reduce the likelihood of future problems while allowing you to live a lifestyle compatible with your wishes and desires. And to do this, you MUST pay the price of rehabbing the back.

Start with low back exercises, maybe 10 at a time a couple of times per day. Slowly increase your activity levels. Do not assume that no pain equates to a "healthy back". During this period of gradual improvement and strengthening, continue with the ice treatments and Rehab Plus, as the back will become irritated as you gradually increase the workload, but is a necessary step to make improvements. Be conscious of good habits and the elimination of bad habits. Listen to your back. If you are overdoing it and you feel increased discomfort, back off. Remember, we're hoping for lifetime improvement, so we have time to get there. Now, the back exercises are becoming a daily habit, good and bad habits are well ingrained in your brain, all anti-inflammatory agents are being used, it is now time to begin increasing activity and aerobic exercise. This part of the rehab stage begins 1-2 weeks after starting the back exercises, as soon as you feel you are ready. This has to be a slow progression. Be Patient!!

Third Stage

Once this rehab stage is followed for a 2-3 month period, you can now graduate into the third stage, which is the maintenance (rest of your life) stage. This is the incorporation of whatever is needed into your daily/weekly schedule to allow you to live the life you want to live--you know, to do what you want to do when you want to do it, without living with the fear of setback.

Material Provided by The Running Doctor