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Comment by mentos | Hacker News Reader

Any one have any recommendations for a herniated disc. Feels like I have a marble in my spine for 2 years and don’t have health insurance heh

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I have two adjacent herniated discs which has basically made me somewhat disabled (I can't sit down at certain angles, lift anything heavier than 15kg without crippling myself). Walking twice a day definitely helps as does these daily exercises:

- Back extensions: https://www.youtube.com/watch?v=Vu0O414sU0c

- Bird dog: https://www.youtube.com/watch?v=QABW99qPiNM

- Hip bridges: https://www.youtube.com/watch?v=mmveFKdpknI

- Light kettle bell swings: https://www.youtube.com/watch?v=cY38L70lxro

Any thoughts/experience with surgery to excise the herniated portions of the discs?

In addition to whatever credible DIY tips you can find, if you're in the US, you might qualify for Medicaid. https://en.wikipedia.org/wiki/Medicaid

Been investigating that once I have a doctor I’m wondering what therapy to push for or avoid.

One of the tricks to Medicaid is to go to somewhere that your state govt or a hospital has someone set up to do the forms while they ask you questions. Maybe do that very soon, so, when you're trying to make a doctor appointment (which might be scheduled for months away), you can tell them you have insurance.

Back extensions. Both normal and adjusted to target glutes. Slow controlled eccentric movement, pausing a second at maximum stretch between reps. Hitting the gym in general, but stay away from deadlifts.

Depends which way your spine is bent but for me psoas stretching works well.

I've found anything that puts the spine in tension (hanging by hands or hips) helps with spinal pain. 'leaf pose' from acro yoga's especially great for my partner and I (YMMV)

This might sound crazy, but red light therapy helped my herniated disc a lot. I have a novaalab pad and it seems to have nearly cured my back pain.

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