Have you ever felt a tingling pain going down your leg that leaves as mysteriously as it came, or experienced shooting pain in your hamstring from climbing the stairs or bending? Many people think this pain is from a muscle injury, but more likely than not, its cause is something almost everyone does everyday: slouching.
Slouching can cause a herniated disc, or sometimes called a slipped disc, which is the most common cause of sciatic nerve pain (the pain in your leg). Spinal stenosis, the narrowing of the spinal cavity, and bone spurs can also cause it. So, what is a hernia, and more specifically, what is a herniated disc? Well, the definition of a hernia is an organ or fatty tissue bulging out of a weak spot in the surrounding muscle or fascia (connective tissue). A disc is like a pillow for vertebrates in your spine so they don’t grind each other down, so a herniated disc is when the soft “jelly” inner part of the disc, the nucleus pulposus, pushes out of the annulus fibrosus, the exterior casing. It’s easy to think of the spine as a jelly donut. If the donut is damaged enough the jelly will come out, just like if the annulus fibrosus is weakened the nucleus pulposus will push out. When a hernia occurs,t it can lead to a variety of problems: pinched nerves, numbness, backaches, sciatica, etc.
Left image: red part is a pinched nerve, and depending on which disc herniated, different parts of the body will be affected.
Right image: a small crack is on the lower right side of the donut, and some jelly is coming out, like a herniated disc
How does slouching cause a herniated disc? Looking at the spine’s natural curve you can see an S shape, and whenever you slouch, bend, or make your back into a C shape, the jelly wants to squeeze out of its case. According to The McKenzie Institute, the average person bends their back forwards — into a C shape— is around 3,500 times. That’s 3,500 chances for a disc to slip! As the body ages, the ligaments and casing become weaker causing the spine to move into a permanent forward bend. Both of which increase the chance of the nucleus pulposus to pinch a nerve.
Depending where the herniation occurs, different vertebrae will cause a variety of pain in different locations. Herniation in the L4, L5, or S1 nerve roots can cause the sciatic nerve to pinch and leg pain follows. Many times people experience sciatic pain, then exercise and report their pain “traveling” to the lower back. If this happens a good phenomena has occurred, centralization. This means whatever motion was completed has reduced the pressure on the nerve and the action should be repeated with caution. Eventually the pain can subside completely. It is important that the exercises are given by a doctor, so further nerve damage does not occur.
Chart showing how sciatic pain can originate from different parts based on the affected nerve and how to test the injured area
Previously I mentioned how age can contribute to hernias, but also obesity, diabetes, and prolonged sitting can cause damage. Mild cases do not need surgery and can be self healing, but if the pain persists longer than a week or suddenly becomes worse contact a doctor for professional help. Doctors may prescribe medication or steroid injections, and once the pain improves physical therapy may follow. Self-care measures include: over the counter pain relievers, gentle stretches to ease the pain, cold packs, and heating pads. The best way to avoid disc slips is to take preventive measures of maintaining the S shape and exercising regularly. Remember, the C shape makes the jelly squeeze out and S relaxes the jelly into its natural position. Exercise keeps your back and core strong, reducing the risk of spinal injuries. It is best to talk with a physical therapist to recommend core strengthening moves because they can customize a workout that is best suited for your body.
When the model is squeezed it represents how your vertebrae and jelly move in the C shape and when it is released it represent your back in the neutral S shape
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