Relieving Back Disc Pains while Sitting and Sleeping

Suffering from back disc pain can be incredibly frustrating. For many, it’s a consequence of today's sedentary lifestyle, however it can also be a result of too much exercise or good old fashioned 'bad luck'. The good news? With the right approach and products you can find relief.

If you're one of the 1 in 3 people in the UK dealing with back disc pain, we're here to offer you some relief, right here, right now!

This guide will walk you through practical tips to alleviate back disc pain while sitting and sleeping, helping you discover a more comfortable life.

Understanding Back Disc Pains

Anatomy of the Spine and Intervertebral Discs

Your spine is a complex structure made up of vertebrae, intervertebral discs, nerves, and supporting tissues. The intervertebral discs are cushion-like pads situated between the vertebrae, acting as shock absorbers and allowing for flexibility and movement. These discs have a tough, fibrous outer layer and a gel-like inner core. When something goes wrong it is important to address the issue immediately to avoid more painful recurrent episodes. 

Whilst there are many different treatments recommended for back injuries it is important to ensure that the correct rest environment is available to allow you muscles and ligament to fully recover.

Putnams provide a wide range of pillows including, herniated disc pillows, wedge pillows for herniated discs to neck hernia pillows. All of which provide the perfect environment for recovery.  

Common Causes of Back Disc Pains

Back disc pain can arise from various factors, including poor posture, a sedentary lifestyle, sudden movements, and injuries. Prolonged sitting and improper lifting techniques can strain the spine, leading to disc degeneration or herniation.

Understanding these causes is vital to preventing and managing disc-related back pain.

Symptoms and Diagnosis

Typical Symptoms of Back Disc Pains

Individuals with back disc pains often experience sharp or chronic pain, tingling, numbness, or weakness in the affected area. The pain might radiate to other parts of the body, such as the legs or arms, depending on which disc is affected.

Importance of Professional Diagnosis and Treatment

If you suspect you have a disc issue, it's crucial to seek professional diagnosis and treatment. A healthcare provider can conduct physical exams, imaging tests, and other diagnostic procedures to determine the exact cause of your pain and recommend appropriate treatment options.

Solutions for Relieving Back Disc Pains

Ergonomic Seating and Proper Posture

One of the most effective ways to alleviate back disc pain is to invest in ergonomic seating and maintain proper posture. Chairs with lumbar support, adjustable height, and a reclining feature can significantly reduce strain on your spine.

Using footrests and taking regular breaks to stretch can also help. Alongside cushions for herniated discs and a range of other specifically designed Putnams products life can be a little bit more pain free.  

Supportive Pillows and Mattresses

Supportive pillows and mattress toppers play a vital role in managing back disc pain. Memory foam or orthopaedic pillows can provide the necessary support for your neck and lower back. Similarly, a mattress topper for a herniated disc can ensure proper spinal alignment while you sleep.

Check out the Putnams range of products for excellent options here.

"Bed Back Support Pillow

Felt strange to sleep with this at first but soon got used to it, and by supporting my back gives me a much better night’s sleep. When I wake up in the morning, my back is no longer aching." - Jane M 

Specific Tools and Products for Relief

Pillows, Cushions, and Mattress Toppers

Specialized herniated disk pillows, cushions for slipped discs, and mattress toppers for herniated discs can offer targeted relief for back disc pain. Products like the wedge pillow for herniated discs and the neck hernia pillow are designed to support your spine and reduce pressure on the affected discs. These products must be used in conjunction with guided medical assistance from you GP. 

Using a cushion for a slipped disc or a firm mattress for a herniated disc can also make a significant difference in comfort and pain relief.

Features and Benefits of Recommended Products

When selecting products, look for features such as memory foam construction, adjustable firmness, and ergonomic design. These characteristics ensure optimal support and adaptability to your body's needs. For example, the Putnams Duo Car Back Support Cushion boasts memory foam that conforms to your back's natural curve, providing both comfort and stability the perfect cushion for a slipped disc.

"Duo Car Back Support Cushion - Memory Foam

I purchased this support cushion for my husband for his recurring lower back pain. Within days he was noticing a real difference, using it in the car and at his desk, so much so that today we ordered a second one to leave at his work desk." - Jacqui P

Lifestyle Modifications and Exercises

Practical Tips for Improving Posture

Improper posture is a leading cause of back disc pain.

Simple adjustments, like sitting with your feet flat on the floor, keeping your back straight, and avoiding slouching, can significantly improve your spinal health. At work, use a chair with adequate lumbar support and position your screen at eye level.

Simple Exercises and Stretches

Incorporating specific exercises and stretches into your daily routine can strengthen your back and core muscles, reducing the strain on your spine. Try exercises like pelvic tilts, cat-cow stretches, and gentle yoga poses to enhance flexibility and support your spine.

Consistency is key, so aim to perform these exercises daily.

Yoga for Back Health: Yoga is a gentle yet effective way to stretch and strengthen the muscles surrounding your spine. Poses like the child’s pose, the downward-facing dog, and the supine spinal twist promote spinal flexibility and relaxation. Attending yoga classes or practicing yoga routines at home can be a mindfulness practice that also alleviates tension.

Pilates for Core Strength: Pilates emphasizes the strengthening of core muscles, which support the spine and can alleviate pain caused by disc issues. Exercises such as the pelvic curl, the spine stretch, and the leg circle are beneficial for enhancing spinal stability. Engaging in Pilates can lead to better posture and reduced pressure on the discs.

Tai Chi for Balance and Relaxation: Tai Chi combines slow, deliberate movements with deep breathing, promoting balance and relaxation. This low-impact exercise can improve posture and flexibility, making it an excellent choice for those with back disc pain. Regular practice of Tai Chi can enhance overall well-being and help manage chronic pain. 

Seeking Professional Advice and Treatment

Consulting with Healthcare Professionals

While self-care and lifestyle changes are beneficial, consulting with a healthcare professional is essential for personalized advice and treatment..

Physical Therapists, chiropractors, and orthopaedic specialists can offer targeted interventions, such as the McKenzie method, myofascial release, and hydrotherapy, to manage and alleviate back disc pain.

When to Seek Medical Attention

If your pain persists or worsens despite self-care measures, it's crucial to seek medical attention promptly. Timely intervention can prevent further complications and improve your chances of a full recovery.

Your GP or healthcare provider can guide you through various treatment options, including medication, physical therapy, and, in severe cases, surgery.

Say Goodbye to Back Disc Pain and Rediscover Comfort

Back disc pain can be a challenging and disruptive condition, but with the right strategies, you can manage and even prevent it effectively. By understanding the causes and symptoms, investing in ergonomic solutions, incorporating supportive products, and committing to lifestyle changes and exercises, you can significantly improve your spinal health and overall well-being.

Don't hesitate to consult with healthcare professionals for personalized advice and treatment options.

Remember, your comfort and productivity are worth the effort. Take the first step towards relieving your back disc pain today. Explore the Putnams back pain range of products, consult with a healthcare professional, and incorporate the tips and exercises discussed in this guide.

Your spine will thank you.