Herniated disc

Definition

What is a slipped disc?

A herniated disc or disc prolapse (medically: disc prolapse) is a disease of the spine in which the soft, gelatinous interior of an intervertebral disc (gelatinous nucleus) protrudes outwards through its outer fibrous ring. The intervertebral discs sit between the vertebrae and act as a kind of shock absorber to cushion shocks and stresses. If one or more of these intervertebral discs are overloaded, worn or damaged due to age, a tear can occur in the fibrous ring. As a result, the so-called gelatinous nucleus leaks out and can press on surrounding nerves or the spinal cord.

90% of herniated discs affect the lumbar spine. If the herniated lumbar disc presses on the large sciatic nerve, it can cause severe pain that radiates from the lower back via the buttocks to the leg. The cervical spine is affected in around one in ten people - this is known as a cervical disc herniation. The symptoms often radiate into an arm and can be accompanied by sensory disturbances such as numbness, tingling or even paralysis. A herniated disc in the thoracic spine (thoracic spine) is much less common. In these cases, the pain usually manifests itself as ring-shaped discomfort in the thoracic region.

In the case of a disc protrusion, the disc bulges outwards and can press painfully on the spinal cord or a nerve root. This is usually caused by a weakened and unstable outer shell of the intervertebral disc. In contrast to a true herniated disc, however, the inner gelatinous core remains completely within the fibrous ring, which is still intact. It is therefore also referred to as an "incomplete" herniated disc or a possible precursor of this.

Causes of a herniated disc

A slipped disc is one of the most common types of back pain. The causes of slipped discs are closely linked to changes in environmental conditions, which can be traced back to the widespread sedentary lifestyle and lack of movement in everyday life. These factors interact on several levels and have a negative impact on the health of the intervertebral discs.
Today's working and living environment is fundamentally different from that of previous generations and our ancestors, who were hunters and gatherers. Technological advances have greatly reduced physically strenuous work, but have also restricted the natural variety of movement. The use of computers, smartphones and automation means that many activities are performed in static and often unphysiological positions. Most people spend a large part of their day sitting down - whether in the office, on the way to work or in their free time. This prolonged static posture leads to incorrect loading of the intervertebral discs. Furthermore, the hard, flat floors and wearing shoes with stiff soles have also changed the gait pattern and the strain on the musculoskeletal system, which also has a negative impact on the intervertebral discs.
In addition to the changed environmental conditions, other risk factors that promote a slipped disc include genetic predisposition, obesity, poor posture and misalignment of the spine, as well as smoking and alcohol consumption. However, the effects of lifestyle changes on the development of herniated discs are described below.

Lack of exercise and a sedentary lifestyle

The modern way of life, which is characterized by a lack of exercise and a sedentary lifestyle, places incorrect strain on the musculoskeletal system. The lack of exercise and sedentary lifestyle lead to physical adaptations that can cause a slipped disc. The following changes play a significant role in the development of a slipped disc.

• Weakened muscles and muscular imbalances

  Regular exercise is essential to strengthen the core and back muscles and thus stabilize the spine. However, a lack of exercise leads to weakened muscles. Weakened muscles can significantly increase the risk of a slipped disc. The deep trunk muscles - especially the back and abdominal muscles - play a central role in stabilizing the spine. If these muscles are weakened, the spine loses stability and loads are no longer distributed evenly. This increases the pressure on the intervertebral discs, especially during everyday movements such as lifting, bending or twisting.
  Muscular imbalances - i.e. imbalances between different muscle groups - further exacerbate this effect. For example, if the back extensors are overactive but the abdominal muscles are too weak, this leads to poor posture and overloading of certain areas of the spine. This leads to unphysiological movement patterns and can put a lot of strain on the intervertebral discs in the long term.
  

• Poor posture and overloading of the spine

  Sitting for long periods of time, especially in a bent forward posture or with a rounded back, places constant one-sided strain on the lumbar spine. This position causes the pressure on the intervertebral discs at the back to increase significantly. In the long term, the intervertebral disc loses elasticity due to the constant compression and becomes less resistant. The inner gelatinous core can shift backwards through the fibrous ring - exactly where sensitive nerve roots run. If the fibrous ring becomes weaker or ruptures, this can lead to a herniated disc.
  

• Restricted blood circulation and intervertebral disc supply

  The intervertebral discs, which act as shock absorbers between the vertebrae, are dependent on a good supply of nutrients. Restricted blood flow - caused by sitting motionless for long periods of time, for example - can promote a slipped disc in an indirect but decisive way. Although intervertebral discs are not supplied with blood directly, they are dependent on diffusion from the surrounding tissue. However, this passive exchange of nutrients only works if the metabolism in the surrounding tissue is active - and this happens mainly through movement. Movement ensures that blood and lymph circulate, which in turn improves the exchange of nutrients and waste products around the intervertebral discs. If, on the other hand, you sit for long periods of time, the blood circulation in the pelvic and back area is greatly reduced. This means that the intervertebral discs are less well supplied with nutrients and waste products can accumulate - regeneration slows down and the structure becomes more susceptible to damage. Over longer periods of time, this disturbed metabolic process can lead to the intervertebral discs degenerating - the fibrous ring becomes porous, the gelatinous core shifts and, in the worst case, a herniated disc occurs.
  

• Foot malpositions

  The connection between the feet and the back may not be obvious at first glance, but it is crucial for the entire body statics. Via the so-called biomechanical chain, foot misalignments such as fallen arches, splayed, bowed or flat feet can affect the entire body - right up to the spine. As the foot is the basis of upright gait, static or dynamic deviations have a direct impact on posture, movement patterns and load distribution in the rest of the body. This can also increase the risk of a slipped disc. In the case of foot malalignment, the movement sequence is altered, which leads to incorrect statics and gait dynamics. This results in compensatory movements in the knees, hips and pelvis. The pelvis often tilts slightly forward or to the side, which can lead to an unnatural curvature of the spine - such as a hollow back (hyperlordosis) or a lateral deviation (scoliosis). These postural deviations increase the pressure on certain sections of the intervertebral discs, particularly in the lumbar spine, which increases the risk of a herniated disc in the lumbar spine. This asymmetrical or one-sided loading leads to uneven wear of the intervertebral discs in the long term. The outer fibrous ring of the disc can become porous, while the inner gelatinous core exerts increased outward pressure - a condition that can promote a herniated disc.
  
  Furthermore, foot misalignments can lead to muscular imbalances, as certain muscle groups are overused while others remain weakened. This can affect the stability of the spine and put additional strain on the intervertebral discs. In addition, a healthy arch of the foot acts as a natural shock absorber. If the foot is misaligned, it loses this important function, so that the impact forces are transmitted unhindered to the joints and spine when walking or running. In the long term, this can promote wear of the intervertebral disc and lead to pain.
  

• Shortened and tense structures

  Tense and shortened structures - particularly in the back, pelvic and leg muscles - can promote the development of a herniated disc. A lack of exercise and a predominantly sedentary lifestyle promote the shortening and tensing of certain muscle groups. This throws the muscular balance out of kilter, resulting in poor posture and uneven strain on the spine and intervertebral discs. In the lumbar spine in particular, this significantly increases the pressure on individual disc sections, which increases the risk of a herniated disc in the lumbar spine.
  
  Shortened muscles, such as the hip flexors or the hamstrings, also permanently pull on the spine and restrict its mobility. At the same time, tense back and neck muscles can unnaturally compress the vertebral bodies. This permanent mechanical overload reduces the supply to the intervertebral discs, promotes their degeneration and increases the risk of a herniated disc.
  

• Fascia dysfunction

  Fascia dysfunctions can contribute to the development of a herniated disc in various ways. Fasciae are connective tissue structures that envelop, connect and stabilize muscles, organs and other tissues. If these structures become sticky, hardened or restricted in their ability to glide - for example due to a lack of movement or chronic poor posture - they lose their elastic and supportive function. This restricts mobility and disrupts muscular coordination, leading to an unbalanced movement pattern. This in turn can lead to incorrect loading along the spine, which increases the pressure on individual intervertebral discs. In addition, a fascial tension chain can lead to compensatory postural changes over a long period of time, which disrupt the natural movement of the spine. As a result, the risk of microtraumatic damage to the intervertebral discs increases, which can promote the development of a herniated disc.
  

• Joint stiffness

  Joint stiffness - particularly in the spine, pelvis or hip joints - can significantly increase the risk of a herniated disc. If certain joints are restricted in their mobility, the body's natural movement dynamics are disrupted. The lack of mobility in one area often has to be compensated for by excessive movement in another area - frequently in the lumbar spine. This compensatory overload leads to an uneven distribution of pressure on the intervertebral discs, which promotes wear and tear and thus the development of a herniated disc in the lumbar spine.
  
  In addition, joint stiffness can make everyday movements less fluid and ergonomic. Instead of a springy, even movement, abrupt load peaks occur, which overstrain the intervertebral discs. As a result, the pressure on the inner core of the intervertebral disc increases, which can lead to it being pressed out - especially if the fibrous ring is already damaged or weakened. As a result, joint stiffness indirectly increases the likelihood of a herniated disc, especially in the lumbar and cervical spine.

Hard, flat floors and stiff, restrictive footwear

Hard, flat floors and immobile, supportive shoes have a significant impact on the musculoskeletal system and can promote a slipped disc. The following factors play a significant role in the development of a slipped disc.

• Hard, flat floors in combination with immobile, supportive shoes can significantly impair the body's natural shock absorption and thus promote a herniated disc. Normally, the foot - especially the elastic arch of the foot - as well as the muscles and the fascial chain act as a biomechanical buffer that absorbs shocks when walking or running before they reach the spine and intervertebral discs. If this natural cushioning function is lost through prolonged walking on hard surfaces or wearing rigid shoes, the impact forces are transmitted almost unfiltered upwards into the skeletal system with every step. These increased ground reaction forces impact directly on the knees, hips and, above all, the spine - especially in the lumbar spine area. There, the mechanical load on the intervertebral discs increases, which in the long term can lead to micro-injuries, accelerated degeneration of the fibrous ring and ultimately to disc protrusion or disc prolapse.
  
  The early and increased application of force shortens the reaction time of the stabilizing back muscles. If the muscles do not become active in time to stabilize the spine sufficiently, this results in uncontrolled strain on the intervertebral discs. The deep trunk muscles and surrounding structures play a central role in protecting the spine and intervertebral discs. If this protective muscular function is impaired by delayed activation or muscular weakness, this can lead to incorrect and excessive strain. In the long term, insufficient muscular cushioning combined with increased force leads to increased wear of the intervertebral discs.

• Limited foot function and muscle weakness

  Wearing shoes with rigid soles or supportive elements and the hard, flat floors prevent natural foot movement. The reduced range of movement of the feet results in a long-term weakening of the relevant foot and leg muscles, which leads to foot misalignments and a limitation of the functionality of the arches. Among other things, this impairs shock absorption, which leads to an altered load distribution in the legs and spine. The impacting ground reaction force is not absorbed via the shock absorption function of the feet, but is instead transmitted directly to the spine via the knees and hips. This leads to increased stress on the intervertebral disc, which increases the risk of disc prolapse.
  Foot misalignments such as fallen arches, splayed, bowed or flat feet change the body's statics, which can trigger compensatory movement patterns, such as a tilting of the pelvis or an unnatural curvature of the spine. This increases the mechanical load on certain vertebral segments and weakens postural control and deep muscles. This results in muscular imbalances, poor posture and increased pressure on the intervertebral discs.
  Healthy foot function and strong foot muscles are therefore an often underestimated but crucial factor in relieving pressure on the spine.
  

• Changed gait and rolling movement

  Inflexible shoes and hard, flat floors affect the natural rolling behavior of the feet. Due to the inflexibility of the ground, the ground reaction force is transferred directly to the feet after the heel strike. The responsible muscles in the feet and legs cannot contract sufficiently due to the increased and rapidly increasing force, which prevents adequate stabilization of the ankles. This results in the so-called "folding foot", whereby the foot folds down uncontrollably after heel strike. As a result, the forces are transmitted upwards unfiltered and the spine and its intervertebral discs are misloaded and overloaded.
  Furthermore, the inflexibility of the ground prevents the foot from rolling naturally over the forefoot. As a result, the foot loses its ability to absorb the movement and the force acting on it in an elastic and springy manner, to use it for forward movement and to transfer it evenly to the body. This restriction has a negative effect on the entire muscle and joint chain: The lack of or incomplete rolling reduces the activation of the foot, leg and trunk muscles and thus weakens important stabilizers of the musculoskeletal system.

Symptoms of a slipped disc

The symptoms of a slipped disc often depend on various factors such as pain perception, causes of the slipped disc, degree of injury, physical constitution, etc. A herniated disc can often be recognized by the corresponding symptoms. A doctor should be consulted in order to obtain a clear diagnosis of a slipped disc. An MRI (magnetic resonance imaging) is required for an accurate diagnosis of a herniated disc. X-raying a herniated disc is often not helpful, as X-rays cannot show soft tissue such as intervertebral discs or nerves. Nevertheless, X-rays can provide indirect indications of a herniated disc, such as narrowed intervertebral spaces or changes to the vertebral bodies. The most common symptoms of a slipped disc are listed below. It is important to mention that there are also atypical symptoms of a slipped disc, which are not mentioned here. The following list of symptoms of a slipped disc is not final.

• Back pain: Typical symptoms of a slipped disc are localized pain in the area of the affected spine, usually stabbing or pulling, which can increase with movement or strain.
• Radiating pain: Pain that radiates along a nerve into the legs (herniated disc in the lumbar spine) or arms (herniated disc in the cervical spine) is caused by pressure on the nerve root (e.g. sciatica). Radiating into one or both legs are typical symptoms of a slipped disc in the lumbar spine. At the same time, pain radiating into one arm or both arms are typical symptoms of a slipped disc in the cervical spine.
• Tingling and numbness: Sensory disturbances such as "formication" or numbness in the arms, hands, legs or feet indicate irritation or compression of nerves.
• Muscle weakness: Affected muscles lose strength, which can be noticeable, for example, through stumbling, unsteady gripping or loss of grip strength.
• Restricted mobility: Mobility is often restricted due to pain or neurological deficits - everyday movements are difficult or painful.
• Symptoms of paralysis (rare, but serious): Partial or complete paralysis of certain muscle groups indicates serious nerve compression and are serious symptoms of a herniated disc. These require immediate medical clarification.
• Bladder or bowel emptying disorders (emergency!): If nerves that control the bladder or bowel are affected, loss of control may occur - such symptoms in the case of a herniated disc are a medical emergency (cauda equina syndrome).
• Sharp pain on exertion: Sudden, knife-like pain when lifting, bending or sneezing due to nerve irritation.
• Forced posture of the body: Affected people unconsciously adopt a relieving posture to avoid pain - often with lateral curvature of the spine.
• Muscle tension: Protective tension in the back, buttocks or neck muscles leads to hardening and restricted movement.
• Morning stiffness: Many sufferers report a stiff spine or limited mobility immediately after getting up.
• Pain when sitting or standing for long periods: Particularly in the case of a slipped disc in the lumbar spine, the pain increases when sitting, standing for long periods or driving.
• Pain when coughing or sneezing: The pressure in the abdomen increases, which puts additional strain on the intervertebral disc and can lead to short, sharp pains.
• Cold or numb extremities: impaired nerve conduction can affect the sensation of heat and cold in the arms (herniated disc in the cervical spine) or legs (herniated disc in the lumbar spine).
• Coordination disorders: Fine motor skills can deteriorate, particularly in the case of cervical spine injuries - for example when writing or gripping small objects.
• Unsteady gait: Unsteady walking or stumbling may be due to reduced muscle control or impaired depth perception.
• Reflex deficits: In the case of neurological deficits, certain reflexes (e.g. hamstring reflex) are absent or weakened.
• Feeling of "limbs falling asleep": Frequent sensations such as feet or hands falling asleep, even without an external cause.
• Exhaustion due to constant pain: Chronic pain leads to physical and mental exhaustion or sleep disorders.
• Headaches or dizziness (in the case of a slipped disc in the cervical spine): Irritation or tension in the neck area can lead to tension headaches or spinning dizziness.

Conventional therapies - What helps with slipped discs

There are several approaches to treating a slipped disc. The aim should always be to avoid the need for disc surgery. Some herniated disc therapies are listed below. The list of herniated disc therapies is not exhaustive. Various measures can also be combined to treat the pain of a herniated disc and prevent disc surgery. A medical consultation is recommended to determine the appropriate therapy for a herniated disc.

• Pain medication: Non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen or diclofenac help to reduce pain and inflammation. For more severe symptoms, muscle relaxants or cortisone can also be used as medication for herniated discs.
• Physiotherapy: The symptoms of a slipped disc can be determined by means of a slipped disc diagnosis. In the subsequent treatment, targeted exercises are used to promote mobility, strengthen the muscles and improve posture. This relieves pressure on the spine, reduces the risk of relapses and alleviates the pain caused by the slipped disc.
• Medical training therapy (MTT): Under guidance, strength, endurance and mobility are specifically built up to treat a slipped disc. Stable core muscles protect the spine and intervertebral discs from overloading in the long term. Targeted exercises can accelerate healing after a herniated disc.
• Infiltrations / injections: In cases of severe pain, local injections (e.g. cortisone or local anesthetics) can be administered directly to the nerve root. These reduce the inflammation and provide targeted pain relief.
• Occupational therapy / posture training: Occupational therapists help with the adaptation of everyday movements. Posture training promotes back-friendly behavior when sitting, lifting or walking and can thus prevent a herniated disc in the lumbar spine.
• Manual therapy / chirotherapy: Gentle mobilization or manipulation improves the mobility of the spine and releases muscular tension. This relieves pressure on the nerves and can accelerate healing after a slipped disc.
• Pain therapy / psychosomatic support: Chronic pain can put a strain on the psyche. Multimodal programs combine physical and psychological treatment for long-term pain management.
• Orthopaedic aids: Insoles, supports or orthopaedic mattresses can relieve pressure on the spine and improve posture - especially in the case of foot misalignments or muscular imbalances.
• Heat or cold therapy: Heat applications (e.g. heat plasters, fango) promote blood circulation and loosen tense muscles. Cold, on the other hand, can have a pain-relieving and decongestant effect on acute inflammation.
• Naturopathic procedures / acupuncture: Acupuncture and other naturopathic methods such as cupping or homeopathy can stimulate the body's self-healing powers and relieve pain - especially as a supplement to conventional medical treatment for herniated discs.
• Weight reduction: Excess weight puts additional strain on the spine and intervertebral discs. A long-term reduction in body weight can reduce the pressure on the intervertebral discs, promote healing and prevent intervertebral disc surgery.
• Relief and targeted movement breaks: Short-term physical rest (without complete bed rest) relieves the spine and intervertebral discs. The load is then gradually increased through active exercise therapy in order to specifically treat the herniated disc.
• Back school / prevention programs: In back schools, those affected learn back-friendly behavior and movement patterns in everyday life. This reduces relapses and helps to keep the spine and intervertebral discs healthy in the long term.
• Intervertebral disc surgery: If paralysis, persistent pain or bladder/voiding disorders occur, surgery may be necessary. The aim of disc surgery is to remove the pressure on the nerves.

Since a large number of these measures unfortunately do not remedy the consequences of the lack of movement and sedentary lifestyle described above, as well as the hard, flat floors and immobile, supportive shoes, the numerous accompanying symptoms of a herniated disc can recur regularly. The aim of any herniated disc treatment should therefore be to eliminate these causes. The kybun mode of action is a suitable therapy for herniated discs to protect and strengthen the spine and the intervertebral disc.

kybun mode of action - What helps in the case of a slipped disc

Kybun products aim to eliminate the harmful effects of hard, flat floors and immobile, supportive shoes and actively tackle the lack of exercise and sedentary lifestyle. The elastic, springy properties of kybun products relieve and activate the musculoskeletal system. The relief ensures that, as a first step, the force exerted on the intervertebral discs and disc pain are reduced. Activation is intended to initiate a natural and joint-friendly gait and strengthen the muscles in the entire musculoskeletal system so that the complaints become a thing of the past in the long term. This makes kybun shoes ideal for treating herniated discs, as they help to treat herniated discs through the following modes of action:

• Promoting physical activity and reducing sedentary behavior

  Regular exercise and reducing sedentary activities play a key role in preventing herniated discs and alleviating existing symptoms. It is generally known that exercise has a positive effect on back pain and that inactivity in most cases exacerbates the symptoms. The elastic-springy kybun products promote the joy of movement, as walking and standing on the unique material relieves the spine and the surrounding soft tissue. The numerous benefits of promoting movement in combination with kybun products are outlined below. As the use of kybun products can also reduce the duration of sedentary activity, the negative side effects of a sedentary lifestyle can also be minimized.

• Activates and strengthens the muscles thanks to its elastic and springy properties

  An elastic, springy surface can specifically promote the activation and strengthening of the muscles and thus help to prevent a slipped disc or alleviate existing complaints. When walking and standing on a yielding, unstable floor, the muscles - particularly in the foot, leg, pelvis and torso - must constantly perform small compensatory movements in order to maintain balance. This constant, reflex-like activation trains the deep muscles in particular, which are crucial for stabilizing the spine. In addition to the individual muscle groups, intermuscular coordination - i.e. the interplay between them - is also improved, which leads to an optimization of movement control and stabilization of the spine.
  Activating the feet also has a direct positive effect on the prevention and treatment of a herniated disc. The feet form the basis of posture and play a central role in power transmission and shock absorption when walking and standing. Well-functioning foot muscles not only stabilize the arch of the foot, but also improve overall body statics and movement coordination.
  If the foot muscles are specifically activated, the activation of the deep muscles in the entire musculoskeletal system is improved. This has a stabilizing effect on the knees, hips and, above all, the spine. At the same time, active foot muscles that maintain the arch of the foot reduce the peak loads that affect the intervertebral discs with every step. A well-trained arch of the foot also prevents misalignments such as overpronation, which could otherwise have a negative effect on the position of the spine via the knees and pelvis. Furthermore, thanks to the slow and controlled sinking of the heel into the elastic, springy material, myofascial pretension is activated in the muscles involved. This pretension and the improved muscular activity allow the spine to be stabilized and guided at an early stage, which reduces the force exerted on the intervertebral discs.

Balance and EMG

The ability to maintain balance was measured with a force plate by moving the body's center of gravity from front to back (ant-post) and sideways (med-lat) when standing. At the same time, muscular activity was recorded using electromyography (EMG).

• Reduction of the force impact of hard, flat floors through damping effect

  Hard, flat floors transmit direct impact forces via the feet, knees and hips to the spine with every step. These repeated micro-loads increase the pressure on the intervertebral discs in the long term. When the heel strikes the ground in kybun shoes, the elastic, springy material is compressed. This rebound effect of the sole means that some of the forces occurring can be absorbed and released again for the rolling phase. The force absorption capacity of the kybun sole results in cushioning, which reduces the peak loads on joints and intervertebral discs. The intervertebral discs can therefore better fulfill their function as natural shock absorbers and are less one-sided or excessively compressed.
  Furthermore, the slow sinking of the heel into the elastic, springy material gives the body more time to tense the relevant muscle groups. The improved basic tension of the muscles can stabilize the individual joints of the spine and thus reduce the force exerted on the intervertebral discs.

• Natural foot roll thanks to muscle activation and roll-off function

  When the heel hits the ground in kybun shoes, the elastic, springy material is compressed. This slower sinking into the kybun sole delays the point at which maximum force is applied. This additional gain in time helps the muscles to tense up in good time in order to set the foot down in a controlled manner after heel strike. On the one hand, activation of the foot muscles leads to stabilization of the arch of the foot and thus to use of the foot's shock-absorbing function. This effective cushioning protects downstream structures such as the knees, hips and spine, as the forces are not transmitted upwards without being cushioned when walking and standing. On the other hand, the muscle activation during heel strike prevents the harmful collapse of the foot, as the foot is able to roll naturally. On the one hand, active rolling over the forefoot transfers the force exerted into the forward movement. On the other hand, active rolling results in an increased range of motion of the overlying joints, which ultimately leads to rotation of the upper body. The use of all joints in the maximum possible range of motion distributes the load on the body evenly and thus relieves the intervertebral discs. The rotation of the upper body generates movement in the individual vertebrae, which nourishes the intervertebral discs. More on this under "Promoting blood circulation through increased movement activity.

• Care and protection of the facia

  Walking on an elastic, springy surface can make an important contribution to protecting and caring for the fascia - and thus both prevent the development of a slipped disc and alleviate existing complaints. Fascia, the connective tissue that surrounds and connects muscles, organs and joints, reacts sensitively to movement - especially to gentle, rhythmic and springy impulses, such as those that occur when walking on an elastic, springy surface. This type of movement promotes blood circulation, fluid exchange in the fascia layers and the removal of metabolic waste, which can prevent or loosen adhesions and hardening. If fasciae are subjected to too little or one-sided strain - for example through prolonged sitting or rigid movement patterns - they lose their elasticity and ability to glide. This can lead to restricted movement, muscular tension and incorrect strain on the spine, which increases the risk of herniated discs. The fascial tension pushes the intervertebral discs closer together, which compresses the intervertebral disc and thus places it under incorrect and excessive strain. An elastic, resilient base causes the body to move more naturally and smoothly, which mobilizes the fascia, keeps it elastic and protects it. By maintaining the function of the fascial network, it can stabilize the spine, distribute pressure more evenly and thus help to relieve pressure on the intervertebral discs. This not only reduces the risk of a prolapse, but also promotes regeneration and pain relief for existing complaints.
  

• Improved circulation through increased movement activity

  Walking and standing on an elastic, springy surface naturally promotes movement activity, which in turn can significantly improve blood circulation throughout the entire musculoskeletal system, including the muscles close to the spine and the intervertebral discs. Better circulation means that the surrounding tissue - especially the muscles, fascia and also the intervertebral discs (indirectly via diffusion) - are supplied with more oxygen and nutrients. This is crucial as the intervertebral discs do not have their own blood supply and are dependent on movement to absorb nutrients and remove waste products. All in all, increased blood flow through regular activity on an elastic surface supports regeneration, the maintenance of disc function and can significantly reduce the risk of a prolapsed disc or mitigate the consequences of an existing prolapse.
  

• Optimized pressure distribution

  The entire sole of the foot is surrounded by this unique elastic, springy material. This leads to optimized pressure distribution in the feet and a reduction in peak loads, whereby the impact forces are distributed more evenly over the feet, legs and spine. As a result, the punctual load on the intervertebral discs can also be reduced. In addition, the constant gentle movement on kybun products increases the load-bearing surface, which can also reduce individual pressure points. This protects the intervertebral discs from overloading and injury.

Application tips for herniated discs

Before you wear kybun shoes for the first time, you should consider a few tips on how to use them. Correct use can help to alleviate the pain of a slipped disc. You can also treat a slipped disc with targeted slipped disc therapy, which is explained in the next section.

• At the beginning, only wear the kybun shoes for as long as your body allows. Take breaks from wearing the shoes if the disc pain increases or the musculoskeletal system becomes tired. Herniated disc treatment takes time. The activating properties of kybun products train the muscles, which can lead to so-called initial reactions, especially at the beginning.
  
• If you have intervertebral disc pain, you should primarily reduce walking and standing as well as the amount of time spent sitting. Sitting for too long tends to exacerbate back pain in the intervertebral discs, as this is when the pressure on the discs is at its highest. Movements or postures that increase the pressure on the affected intervertebral disc or put additional strain on the irritated nerve root should also be reduced. It is not uncommon for people with a herniated disc to complain of pain when turning or tilting the trunk to the side or when bending the spine forwards.
  
• Actively press your heel into the elastic, springy material during heel strike and feel the cushioning properties of kybun shoes. The cushioning is designed to absorb and reduce the impact on your back, which reduces the strain on your intervertebral discs.
  
• Try to roll over your forefoot as actively as possible to relieve disc pain. Increasing the range of motion of the feet also generates more movement in the back, which helps with tension and blockages in particular. If active rolling is not yet possible due to back pain in the intervertebral discs, reduce the rolling movement over the forefoot.
  
• Try the following exercises to boost the effectiveness of kybun shoes and increase the likelihood of recovery. These are intended as a supplement to intervertebral disc therapy and should be part of the treatment for intervertebral disc pain.

Helpful exercises for herniated discs

To increase the effectiveness of kybun shoes and accelerate healing after a slipped disc, we recommend performing the following exercises for slipped disc pain. The selection of exercises is not exhaustive and can be supplemented by other herniated disc therapies. The basic rule for all exercises is that the pain around the back must not increase after a slipped disc. If one of the exercises increases the pain, it must be discontinued. Soothing and relieving "pain" is desirable.
The exercises are divided into the following areas: "Correct walking in kybun shoes", "Muscle length training", "Fascia rolling" and "Strengthening". Ideally, the different areas should be used as complementary therapy for herniated discs.

Walking correctly in kybun shoes
The quality of each individual step is crucial in the treatment of herniated discs in order to reduce pain and eliminate incorrect and excessive strain. The kybun shoes therefore offer ideal therapy for herniated discs.

Active heel strike

• Press your heel deep into the elastic, springy material to feel the cushioning properties of the kybun sole.
• Controlled foot position so that the foot does not tilt inwards or outwards.
• Lower the midfoot and forefoot in a controlled manner to reduce the force exerted on the body.

Active foot roll

• Actively roll over the forefoot and utilise the maximum range of motion.
• It is important to utilise the maximum range of motion so that there is a physiological connection between the pelvis and the back.
• If the symptoms of a slipped disc occur again due to the rotation of the spine, the rolling must be reduced.

Muscle length training
Muscle length training is of crucial importance in the treatment of herniated discs, as the herniated disc and subsequent pain are often caused by shortening, tension and blockages in the myofascial structures. Targeted stretching exercises can actively tackle the shortening, tension and blockages and are therefore an ideal treatment for herniated discs.

Hip opener

• Begin in an all-fours position.
• Place left foot forward next to arms.
• Stretch your right leg back and place your foot flat on the floor. Make sure that your hips and spine are in line.
• To increase the stretch, push the hips forwards and downwards. Depending on individual mobility
• perform 1 - 2 × daily.
• Hold the exercise for 3 x 30 seconds.

Anterior thigh muscles

• From a standing position, grab the back of your left foot with your left hand. To check your balance, you can hold on to a stable object with your right hand.
• Left thigh is parallel to the supporting leg.
• Straight back.
• Push your pelvis slightly forwards to increase the stretch in your thigh.
• Pull the heel of the foot towards the buttocks so that the knee is pointing downwards. The closer the heel is pulled towards the buttocks, the greater the stretch.
• perform 1 - 2 × daily.
• Hold the exercise for 3 x 30 seconds.

Fascia roller
Fascia training with the fascia roller is important in the treatment of disc pain, as this is often caused by shortening, tension and blockages in the myofascial structures. By regularly rolling out the shortened and tense myofascial chain, the fascia roll can be used as an active treatment for slipped discs.

Gluteal muscles

• Bend both legs and roll out the corresponding half of the buttock with the fascia ball. Increase the pressure by placing the leg on one side. If pain occurs in the wrist, the exercise can also be performed on the forearms.
• Perform the exercise slowly and in a controlled manner.
• Adjust pressure to personal feeling, but go up to the tolerable pain threshold.
• Roll out any localised adhesions or hold the position at this point.
• 3 minutes per side.
• perform 1 - 2 × daily.

Anterior thigh muscles

• Starting position: lying on your stomach.
• Place the large roller under the thigh of the outstretched leg. Place the other leg at an angle to control the movement.
• Actively roll out the front thigh from the hip to above the knee joint.
• Perform exercises slowly and in a controlled manner. Adjust the pressure to your personal sensation, but go to the tolerable pain threshold.
• Roll out any localised adhesions or hold the position at this point.
• 3 minutes per side.
• perform 1 - 2 × daily.

Strengthening

Targeted strength training helps to stabilize the torso and thus relieve the spine, which is also essential for the treatment of herniated discs. Strengthened muscles can better absorb the forces acting on the intervertebral discs with every movement. Furthermore, the muscles stabilize the individual joints and thus protect them from incorrect and excessive strain. Strengthening exercises are an effective therapy for herniated discs and help to alleviate pain in the long term.

Four-legged stance

• Begin in an all-fours position.
• Place your hands shoulder-width apart below your shoulders and your knees hip-width apart under your pelvis.
• Extend your right leg backwards and your left arm forwards.
• Straight and stable back.
• Then bring your right leg and left arm together and stretch them out again.
• 3 sets of 8 - 12 repetitions.
• Perform 2 - 3 × weekly.

Bridge

• Starting position: Lying on your back with knees bent (hip-width apart). Arms are extended towards the feet at shoulder width.
• Actively lift your hips off the floor and move them towards the ceiling (hips should be fully extended at the top of the exercise).
• Hold the position at the highest point for 4 seconds.
• Make sure that the force comes from the buttocks (not from the heels or the back of the thighs).
• Slowly lower your hips again without your buttocks touching the floor.
• 3 sets of 8 - 12 repetitions.
• Perform 2 - 3 × weekly.