Lumbar Disc Herniation

A lumbar disc herniation (also called a disc bulge or disc prolapse) occurs when the soft inner material of a spinal disc pushes out through the tougher outer layer. This can irritate nearby nerves, causing pain, numbness or weakness that can travel into the buttock and down the leg — a pattern often called sciatica.

The reassuring truth: the vast majority of disc herniations settle well with the right physiotherapy, and surgery is rarely needed.

How Discs Herniate

Discs act as shock absorbers between your vertebrae. Under repeated load or a sudden injury, the outer fibrous ring can weaken and allow the inner gel to bulge or escape. This can happen from:

• Heavy or awkward lifting
• Prolonged bending or sitting
• Sudden twisting movements
• Cumulative wear over time (the disc may be asymptomatic for years before something triggers it)

Symptoms

• Low back pain, often severe at onset
• Sharp, burning or shooting pain into the buttock, thigh, calf or foot
• Numbness or tingling in the leg or foot
• Muscle weakness in the leg
• Pain that worsens with sitting, bending forward or coughing

What We Do

Phase 1: Settle the Pain

• Identify positions and movements that reduce nerve irritation
• Gentle neural mobilisation techniques
• Hands-on manual therapy to reduce muscle guarding
• Activity modification — staying as active as pain allows

Phase 2: Restore Movement and Strength

• Progressive lumbar and hip strengthening
• Motor control and core stability exercises
• Directional preference exercises (McKenzie approach where appropriate)
• Gradual return to normal activity

Phase 3: Long-Term Prevention

• Building the strength and endurance needed to protect your spine
• Lifting technique and ergonomics coaching
• Clinical Pilates for ongoing spinal control

Red Flags — See a Doctor Urgently

If you experience loss of bladder or bowel control, numbness in the saddle area (inner thighs, groin, anus), or rapidly progressive leg weakness, seek emergency medical care immediately.