Slipped Disc Recovery: Expert Chiropractic in Singapore

As a chiropractor at Pain X Chiropractic in Singapore, I have seen many patients suffering from a slipped disc, a painful condition that can seriously impact your daily life. I am excited to share my experiences and insights on how chiropractic care can provide relief for slipped disc symptoms, along with self-help tips and lifestyle changes to help prevent future occurrences.

Understanding a Slipped Disc

A slipped disc, also known as a herniated or prolapsed disc, occurs when the soft inner gel-like substance of the intervertebral disc protrudes through a tear in the disc’s outer fibrous layer. This can cause pressure on nearby nerves, leading to pain, numbness, and weakness in the back, neck, or limbs.

Causes and Symptoms of a Slipped Disc

Several factors can contribute to a slipped disc, including:

  1. Age: As we age, our intervertebral discs lose elasticity and are more prone to tearing.
  2. Strain: Lifting heavy objects improperly or sudden twisting movements can cause disc damage.
  3. Poor posture: Prolonged sitting or standing with bad posture can put excessive pressure on the spine.
  4. Obesity: Excess weight increases the strain on the spinal discs.
  5. Genetics: Some individuals may be more prone to developing a slipped disc due to genetic factors.

Common symptoms of a slipped disc include:

  • Back or neck pain
  • Numbness, tingling, or weakness in the arms or legs
  • Muscle spasms or stiffness
  • Limited range of motion

How Chiropractic Care Can Help

At Pain X Chiropractic, we employ a holistic approach to treat slipped disc patients. This includes:

  1. Spinal adjustments: We use manual manipulation techniques to realign the spine, relieve pressure on the nerves, and promote healing.
  2. Soft tissue therapy: Massage and other soft tissue techniques help to relax tight muscles, improve circulation, and reduce inflammation.
  3. Exercise recommendations: We provide patients with specific exercises to strengthen the muscles supporting the spine and improve flexibility.
  4. Lifestyle advice: We also offer guidance on posture, ergonomics, and other habits that can help prevent slipped disc recurrence.
Exercises and Self-Help Tips

While chiropractic care is an effective treatment for a slipped disc, it is important to complement it with home exercises and self-help tips. Here are some suggestions that our patients have found effective:

  1. Pelvic tilts: Lie on your back with your knees bent and feet flat on the floor. Tighten your abdominal muscles and slowly tilt your pelvis upward. Hold for 5-10 seconds and repeat 10 times.

  2. Bridges: In the same starting position as the pelvic tilt, lift your hips off the floor until your body forms a straight line from your shoulders to your knees. Hold for 5-10 seconds and repeat 10 times.

  3. Stretching: Gentle stretches, such as knee-to-chest and cat-cow, can help to relieve stiffness and improve flexibility.

  4. Core strengthening: Exercises that target the core muscles, such as planks, can help to support the spine and alleviate pressure on the discs.

  5. Walking: Regular, low-impact aerobic exercise like walking can help to maintain a healthy weight, improve circulation, and support spinal health.

Lifestyle Changes to Prevent a Slipped Disc

In addition to chiropractic care and exercises, adopting healthy lifestyle habits can help prevent a slipped disc. Consider the following changes:

  1. Maintain a healthy weight: Regular exercise and a balanced diet can help reduce the strain on your spine.
  2. Practice good posture: Sit and stand with a straight back, and use lumbar rolls or ergonomic chairswhen sitting for extended periods. 
  3. Lift objects correctly: Bend at the knees, not the waist, and avoid twisting your back while lifting
  4. Stay active: Engage in regular physical activity to strengthen your muscles and maintain flexibility.
  5. Take breaks: If your job requires prolonged sitting or standing, take regular breaks to change positions and stretch your muscles.

Are you struggling with a slipped disc or experiencing symptoms that suggest you might have one? Don’t let pain dictate your life. Schedule a consultation with us at Pain X Chiropractic in Singapore. Our experienced team is dedicated to helping you find relief and improve your overall well-being. Book your appointment now by clicking the button below. 

Additional Resources:

  1. Dr. Stuart McGill’s “The Comprehensive Guide to Herniated Discs”:

  2. Spine-health: Slipped Disc Treatment Options:

  3. Dr. Eric Goodman’s “Foundation Training: Master the Art of Pain-Free Living”: