L5-S1 Disc Bulge Injury

What is a disc injury?
Disc injuries refer to damage or dysfunction of the intervertebral discs, which are the soft, cushion-like pads between the bones (vertebrae) of your spine. These discs act as shock absorbers and allow flexibility in your back. Disc injuries are common, especially in the lumbar spine (lower back).

L5/S1 disc injuries affect the disc located between the 5th lumbar vertebra (L5) and the 1st sacral vertebra (S1) – the junction between the spine and pelvis. This area is a common site for disc herniation and degeneration because it bears significant weight and endures a lot of mechanical stress, especially during bending and lifting.

What causes disc injuries?

Disc injuries can be categorized into two main causes:

Degeneration – normal age-related wear and tear to the disc
Mechanical/Traumatic causes, which can include:
- Heavy lifting or repetitive bending, especially with poor technique
- Sudden trauma or impact – falls, car accidents, sports injuries
- Prolonged sitting or poor posture
- Overuse and repetitive stress – jobs involving heavy physical labor, heavy weightlifting etc.

Other risk factors:

Obesity
Poor core strength
Family history/Genetic predisposition

What are the symptoms of L5/S1 disc injuries?

Lower back pain at the base of the spine
Sciatic pain (sharp or burning pain down the buttock, leg and foot)
Numbness and tingling in the back of the leg and foot
Weakness in the leg and foot

How can osteopathy help?

Our Osteopaths can help with the management of disc injuries in multiple ways, including:

Assessment and diagnosis of your condition
Manual therapy to relieve pain and improve mobility
Exercise prescription to improve strength and muscle imbalances that may be contributing to your pain
Education and advice on pain management and lifestyle modification to help manage your condition

If you have questions about disc injuries and how our osteopaths might be able to help, please call us on 03 5968 6889 or email info@emeraldosteopathy.com.au. We would love to work with you!

Omega-3’s Effect and Benefits

Omega-3 fatty acids—especially EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid)—can offer several benefits for connective tissue health, including joints, tendons, ligaments, and fascia. Here’s a breakdown of how omega-3s support connective tissue:

Benefits of Omega-3 for Connective Tissue

🦴 1. Anti-Inflammatory Effects

Omega-3s reduce the production of inflammatory cytokines and prostaglandins.
This helps decrease chronic inflammation that damages connective tissue over time (common in arthritis, tendonitis, etc.).

💪 2. Improved Collagen Formation

Some research suggests omega-3s can support collagen synthesis by reducing oxidative stress and inflammation, both of which degrade collagen.
Collagen is the main structural protein in connective tissue.

🧠 3. Reduction in Joint Pain and Stiffness

Particularly beneficial in inflammatory conditions like rheumatoid arthritis.
Omega-3s help lubricate joints and may reduce morning stiffness or swelling.

🔧 4. Protection Against Connective Tissue Breakdown

They may slow down matrix metalloproteinases (MMPs), enzymes that break down collagen and other extracellular matrix components.

🏃 5. Enhanced Tendon and Ligament Healing

Omega-3s may enhance healing and reduce scar tissue formation after injury or surgery, though evidence is still emerging.

Sources of Omega-3s

Fatty fish (salmon, sardines, mackerel, herring)
Fish oil supplements
Algal oil (vegan source of DHA)
Flaxseed, chia seeds, walnuts (contain ALA, which converts inefficiently to EPA/DHA)

Recommended Intake

General health: 250–500 mg of EPA + DHA daily.
For inflammation/pain relief: 1,000–3,000 mg daily (split into 2–3 doses, ideally with food).
Always check with a healthcare provider if you’re on blood thinners or have a bleeding disorder.

One-Pot Garlicky Shrimp & Broccoli

This One-Pot Garlicky Shrimp & Broccoli dish will have dinner on the table lickety-split—perfect for busy weeknights. Antioxidant-rich broccoli and red bell pepper become fork-tender and toothsome without becoming mushy. Protein-filled shrimp bring a taste of the sea, while garlic adds its classic spiciness. A touch of lemon at the end adds a light, bright finish. Plus, it’s gluten-free. Keep reading for our expert tips, including what to serve with this dish.

Nutrition Notes

Broccoli is a fiber-filled, antioxidant-rich cruciferous vegetable that is loaded with health benefits. Eating more cruciferous veggies, like broccoli, may reduce your risk of cancer and heart disease, improve gut health and bolster your immune system. The red bell pepper adds more of these same benefits, since both vegetables reduce inflammation throughout the body.
Shrimp is an excellent source of muscle-building lean protein. While shrimp is high in cholesterol, the cholesterol in the food we eat has little impact on our blood cholesterol. What does impact our bodies’ cholesterol levels is saturated and trans fats. Since shrimp has virtually none of either, it is considered a healthy source of protein—plus other essential nutrients, including heart-healthy omega-3s.
Garlic has been linked with numerous health benefits, including a healthier heart, immune system, gut and blood sugar levels. While you probably eat only a small amount of garlic now and then, its potential health benefits are more likely to add up and have an impact by increasing how frequently you eat it.

Ingredients

3 tablespoons extra-virgin olive oil, divided
6 medium cloves garlic, sliced, divided
4 cups small broccoli florets
½ cup diced red bell pepper
½ teaspoon salt, divided
½ teaspoon ground pepper, divided
1 pound peeled and deveined raw shrimp (21-30 count)
2 teaspoons lemon juice, plus more to taste

Directions

Heat 2 tablespoons oil in a large pot over medium heat. Add half the garlic and cook until beginning to brown, about 1 minute. Add 4 cups broccoli, 1/2 cup bell pepper and 1/4 teaspoon each salt and pepper. Cover and cook, stirring once or twice and adding 1 tablespoon water if the pot is too dry, until the vegetables are tender, 3 to 5 minutes. Transfer to a bowl and keep warm.
Increase heat to medium-high and add the remaining 1 tablespoon oil to the pot. Add the remaining garlic and cook until beginning to brown, about 1 minute. Add 1 pound of shrimp and the remaining 1/4 teaspoon each salt and pepper; cook, stirring, until the shrimp are just cooked through, 3 to 5 minutes. Return the broccoli mixture to the pot along with 2 teaspoons lemon juice and stir to combine.

Emerald Osteopathy May News Letter 2025