I wrote and designed this page back in 2013... This is just my story - about me, and how I personally improved several slipped discs in my back many years ago in 1997. Back problems don't change, same procedures.

I don't recall much about the pain on holiday, but there was some disomfort - but the thing I recall most about my back pain (now over 15 years later) - is when heading home, I pulled up at the petrol station after driving for about an hour. At this point the pain was quite severe, and it had gone down my left leg so bad that I could hardly walk to pay for my fuel.

A week or two later, after seeing several doctors/specialists - I was pretty much housebound, with the help of my son and daughter running our family business. At its worst I couldn't even turn to pick up and answer the landline telephone.

I think, what started my problems is rubbing down bodywork on cars - years of wear-and-tear while bending over. I was just over 40 years old and I was told I was suffering with sciatica by the doctor, and things didn't improve for a month - sleeping was difficult, getting to sleep was uncomfortable.........

After a month or so, a doctor referred me to a physio - that's when things started to improve. On the first appointment, she said i'll have you walking without the aid of a walking stick within a week - and she did, I improved fast.

My main exercises:-
These are the ones I can do, and are helpful to me...


1. Lying on the floor face down (or on the bed) - I push up slightly with arms so I can rest on my elbows. This feels difficult at first, so I take it very easy. When I first tried this on the advice of the physiotherapist, I was told to stretch and hold for a second or two, several times - then rest a bit and repeat again in an hour or so...

This exercise gets easier over time, as the back gets used to stretching the opposite way to normal bending. Learning to sit straight, and walk more upright helped as well...

2. Using the kitchen worktops or upstairs banister, I gently push up, taking some of the weight off my legs and lower back, hold for 5 - 10 seconds (gently stretching) then ease back down slowly, to full weight on legs again... Sometimes I used a bar above me to do pull-ups (to stretch) but this was only when feeling better, again I lower down slowly...

There are lots of other twisting and turning exercises I was given by the physio, but these are my favourites - that work best for me....

To be honest, the doctors didn't offer much advice on exercises, the physiotherapist was the one that got me mobile again...

Once I was feeling better, I did regular exercises with two small weights on my shoulder, then bending knees - then back up straight again. Ten of these at a time, I found strengthened my main muscles for every-day lifting.

This might not work for everyone, but it worked for me.

Learn to stand more upright, and always push up with your legs (and not back muscles) when getting out of a seat.

You can get a slipped disc from lifting and turning, or just wear-and-tear - 'anti inflammatories' were a big help to me also. The physiotherapist did say to me that I would never be able to go running or play pool again - as I appeared to be in such pain, but I went on to do both for more than a decade.

Part of the disc usually remains in good condition, so good posture helps us to use mainly the best part of the discs. Correct exercising helps ease the discs back in place away from the nerve. My exercises stretched my back the other way to usual, and took pressure of the damaged disc, and made my back more flexible instead of stiff.

I have helped several friends with my solution over the last 15 years or so, all had disc problems - one had tingling in the side of this chest and that turned out to be a disc problem. I believe these discs can cause pain in many areas of the body, but of course it could be another problem and not disc related.

The reason why I am writing about this now in 2013 is that it's happened again, I went to pick up a heavy box and didn't take enough care - back starts aching and I'm back as I was in 1997. The big difference is, THIS TIME - I went straight into my exercise routine - stretching, and within 24 hours I had it under control...

Hope this helps someone with similar problems.

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