Diagnosis Explanation:

A herniated disc occurs when the soft inner gel of a spinal disc pushes through the outer layer, often due to aging, repetitive stress, or sudden injury. This can compress nearby nerves, leading to pain, numbness, tingling, or weakness in the affected area. Common locations include:

• Cervical spine (neck) – Pain radiates to the shoulders, arms, hands (cervical radiculopathy).
• Lumbar spine (lower back) – Pain radiates to the buttocks, legs, feet (sciatica).

Specific Work Modifications:

• If your job requires standing or walking: Use shock-absorbing shoes, maintain good posture, and take breaks to stretch.
• If your job involves lifting: Avoid heavy lifting, twisting, and bending forward. Use proper lifting techniques and consider a back brace.
• If your job is desk-based: Use an ergonomic chair, keep feet flat on the floor, and take breaks every 30-60 minutes to walk and stretch.
• Avoid: Prolonged sitting or standing, repetitive bending, and sudden twisting movements.

Specific Activity Modifications:

• If you run or play sports: Avoid high-impact activities and switch to swimming, cycling, or walking on soft surfaces.
• If you hike: Use trekking poles, avoid steep inclines, and carry lightweight gear to reduce spinal strain.
• If you do weightlifting: Avoid deadlifts, squats, overhead pressing, and heavy lifting; focus on core stability exercises.
• Avoid: High-impact sports, deep spinal flexion (bending forward), and activities that worsen symptoms.

Recommended Supplements:

• Collagen Peptides – 10g daily to support disc and ligament repair.
• Glucosamine & Chondroitin – 1500mg/1200mg daily for joint and disc health.
• Omega-3 Fatty Acids – 1000mg daily to reduce inflammation.
• Vitamin D3 + Calcium – 1000 IU/500mg daily for bone support.
• Magnesium – 300-400mg daily for muscle relaxation and nerve health.

Recommended Nutrition and Hydration:

• Eat Anti-Inflammatory Foods (salmon, leafy greens, turmeric, berries, nuts) to reduce swelling.
• Increase Lean Protein (chicken, fish, tofu, eggs) to support muscle and connective tissue repair.
• Consume Hydrating Foods (cucumber, watermelon, citrus) to maintain disc hydration.
• Limit Processed Foods & Sugars to prevent inflammation.
• Hydration: Drink 8-10 cups of water daily to keep spinal discs hydrated and prevent stiffness.

Home Exercise Prescription (Rehabilitation for Herniated Disc)

Early Phase (0-2 Weeks, Reducing Pain & Stiffness):

• Pelvic Tilts – Lie on back, flatten lower back against the floor, hold 5 seconds, repeat 10 reps, 2x/day.
• Cat-Cow Stretch – On hands and knees, arch and round back, repeat 10 reps, 2x/day.
• Chin Tucks (For Cervical Disc Herniation) – Tuck chin straight back, hold 5 seconds, repeat 10 reps, 3x/day.
• Standing Back Extensions (For Lumbar Disc Herniation) – Hands on lower back, gently lean backward, hold 5 seconds, repeat 10 reps, 2x/day.

Strengthening Phase (2-6 Weeks, Improving Core & Spine Stability):

• Bridges – Lie on back, lift hips while engaging core, 10 reps, 2x/day.
• Seated Rows (With Resistance Band) – Pull band toward chest while keeping back straight, 10 reps, 2x/day.
• Bird Dog Exercise – On hands and knees, extend opposite arm and leg, hold 5 seconds, repeat 10 reps, 2x/day.

Advanced Phase (6+ Weeks, Enhancing Stability & Preventing Recurrence):

• Side Planks (Modified if Needed) – Hold for 10-20 seconds, increase gradually.
• Gentle Yoga (Disc-Friendly Poses) – Child’s pose, spinal twists, and standing forward bends.
• Stationary Cycling or Swimming – 15-20 minutes/day for low-impact strengthening.

Helpful Books:

1. Treat Your Own Back – Robin McKenzie (self-care exercises for disc health).
2. The End of Back Pain: Access Your Hidden Core to Heal Your Body – Dr. Patrick Roth.

Contact the Key West orthopedic clinic or reach out to Dr. Jason Pirozzolo.