Regenerate Disc now

Healing and Regeneration of Damaged Disc

The intravertebral Disc is damaged due to prlonged and contninous stress an other resons. Magically surpriing to know that once a disc is damaged there are several ways to heal and regenerate the disc. There are several methods to control degeneration of Disc:-

1) Stay active to slowdown the process of degeneration

Exercises do the healing of the back. Exercise increases the flow of blood and oxygen and other nutrients to the back and inter vertebral discs, thereby keeping them hydrated and as pliable as possible. Exercise also improve sense of well-being by release of endorphins which is a potent natural pain-reliever and stress reducer. What to do for being active:-

(a) To do active do 30 minutes of strengthening exercises on Monday, Wednesday and Friday.
(b) On Tuesday, Thursday and Saturday do low-impact exercise like walking, biking or swimming.
(c) Do five minutes of stretches (e.g. hamstring stretches) twice in a day, i.e first thing in the morning and the last thing before going to bed Hamstring stretch is explained below. Your hamstring muscle runs along the back of your upper leg.

This is hamstring muscles exercise regimen:
• Lie on the floor/mattress near a wall or a closed door.
• Raise your left leg and rest your right heel against the wall. Keep your left knee slightly bent.
• Gently straighten your left leg until you feel a stretch along the back of your left thigh.
• Hold this for about 30 seconds.
• No take a rest of few seconds.

• Do again by lifting right leg for about 30 seconds.
• As your flexibility increases, maximize the stretch by gradually scooting yourself closer to the wall or door frame.
For other techniques of hamstring streching click here 

2) Stop Destruction by Modifying  daily activities which give stress the low back

 This can be done by :-
• Correcting posture and using low back support. Degenerated discs are frequently more painful when an individual is sitting, especially if he or she is slumped forward putting more pressure on the lower back. Sitting upright in an corerct ergonomic chair that provides low back support for the natural curve in the lumbar region can prevent irritating discs. Simultaneously hanging a small mirror near their desk can allow patients to check posture and remind them to straighten up.
• Changing position often to relieve stress and increase blood flow. Just standing and walking 10 paces every 20 or 30 minutes is enough to prevent low back stiffness from setting in.
• Lifting heavy objects correctly. This involves holding the object close to the body, engaging the large quadriceps muscles in the thighs and placing the object by pivoting the feet, not twisting the back or torso. Leaning over from the waist should be avoided when lifting heavy objects.
• Finally, sleeping on a comfortable, supportive mattress can make the difference between waking up refreshed and waking up stiff and sore. There are many mattresses designed to provide support to the natural curves of the back, and patients should choose the type of mattress they feel most comfortable in to help them sleep soundly at night.

3) Improve nutrition to improve low back health
Intervertebral discs benefit from hydration and oxygenation. Patients can achieve both with little modification in diet:-
• Drink more of water: Hydration can be improved by sipping water throughout the day, especially during and after exercise, as well as eliminating or reducing use of caffeinated drinks such as coffee, some teas, and soda
• Alcohol use should be minimized. Alcohol not only decreases hydration, it is a depressant. Using alcohol to self-medicate and numb pain can start a cycle of unhealthy actions, interfering with everything from sleep quality, the ability to make healthy food choices, and the motivation to exercise.
• Smoking should be curtailed because it interferes with nutrition for the spinal discs by preventing good oxygen flow.