Herniated Disc

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A herniated disc occurs when the inner content of a vertebral disc squeezes out into the spinal canal through a tear in its exterior known as the annulus fibrosus. The inner contents, known as the nucleus pulposus, often impinge on a spinal nerve, causing symptoms of radiculopathy, such as numbness, tingling, and weakness, radiating down the leg.

• If your herniated disc is located in your lower back, pain will typically be felt in your lower back, buttocks, thigh, and calf. Foot pain is also a possibility
• If your herniated disc is located in your neck, pain is going to be felt most in your shoulder and arm. This pain may occur in shoots when you cough, sneeze, or move into certain positions.
• Numbness or tingling can be experienced due to the damaged nerves.
• The pain felt is often described as a sharp/burning sensation
• Weakness in the muscles affected by the nerves can occur, often causing tumbling or inability to lift/hold items.

If your neck pain travels down your arm, your back pain travels to your leg, or you feel numbness, tingling, or weakness, see a doctor. These symptoms are often a sign of nerve damage.

• Be sure you are using correct posture when playing and using the correct swinging form.
• Warm up adequately before playing.
• If you begin to feel pain, do not play through it and overuse your muscles
• Avoid too much lateral sway when swinging.
• Avoid prolonged sitting or bending.
• When sleeping, place a pillow under your knees if you are on your back, or a pillow between your knees if you are on your side.

• Partial crunches with bent knees
• Wall sits
• Pelvic tilts
• Shoulder rolls
• One-arm pectoral stretch