Got a Herniated Disc? 5 Ways to Help Yourself


A herniated disc is a fairly common condition in which the soft, rubbery material inside your spine’s discs shifts out of position and causes intense pain. While it can be very painful and debilitating, there are some things you can do to help manage your symptoms and get back on track with your life. Here are five tips to help yourself if you suffer from a herniated disc.

Exercise Regularly

Exercise is known to be one of the best treatments for a herniated disc. It helps strengthen the muscles around the affected area, as well as improving flexibility and range of motion. However, it’s important not to push too hard too fast; start off slow and increase the intensity gradually over time. Before starting any exercise program, it’s always advised that you consult a doctor or physical therapist first.

Gentle exercise is important for managing your symptoms if you have a herniated disc. Low-impact activities, like walking or swimming, are beneficial and can help improve overall fitness without putting too much strain on the spine. Stretching exercises that focus on loosening tight muscles in the back can also be very helpful in easing pain and discomfort.

Strengthening exercises with light weights or resistance bands can also be beneficial for building up the muscles that support your spine. Additionally, core strengthening exercises like planks and bridges are great for reducing pain and improving overall stability. With careful planning and guidance from a doctor or physical therapist, gentle exercise can be an effective way to manage a herniated disc.

Get Plenty of Rest

Getting plenty of rest is essential for anyone suffering from a herniated disc. It gives your body time to heal while also reducing inflammation and pain levels. Aim for at least 8 hours of sleep each night, but don’t forget about naps throughout the day if you need them.

If you’re suffering from pain due to a herniated disc, it can be difficult to get a good night’s sleep. Fortunately, there are several things you can do to help promote better sleep. Avoid caffeine and large meals before bedtime, as these can make it even harder to fall asleep. Invest in a supportive mattress that provides enough cushion and support for your back. Use a pillow that properly supports the neck and shoulders, and make sure to try different sleeping positions to find the most comfortable one for you. Additionally, relaxation techniques like deep breathing or meditation can help calm the body and promote better rest.

Heat and Cold Therapy

Applying heat or cold packs to the affected area can provide relief from the pain associated with a herniated disc. The heat helps relax muscles and improve circulation while cold numbs pain receptors in the skin and decreases swelling around the area. 

Making a heat and cold packs at home is a simple and easy way to treat a herniated disc. For cold therapy, fill a resealable plastic bag with crushed ice or frozen vegetables and then wrap it in a cloth. For heat therapy, use an electric heating pad that can be set to the desired temperature. Another option is to fill a sock with uncooked rice, tie it off and heat it in the microwave for 1-2 minutes. Heat and cold therapy can effectively relieve the pain associated with a herniated disc. However, it’s important to use caution when applying either type of treatment; never apply excessive amounts of heat or cold directly to the skin.

Additionally, speak to your doctor or physical therapist before using heat or cold therapies as they can recommend the best option for you and provide guidance on how to use them safely.


Over-the-counter medications such as ibuprofen or acetaminophen can help reduce inflammation and relieve pain associated with a herniated disc. In more severe cases, prescription-strength medications may be needed for more effective relief. Be sure to speak with your doctor before taking any medication so that they can determine which type will work best for you. 

When taking medication prescribed by a doctor, it’s important to follow the instructions carefully. Always take the medication as directed and never increase or decrease the dosage without consulting your doctor first. Make sure you understand how long you should take the medication, as well as any potential side effects that may occur with use.

Additionally, talk to your doctor about any other medications you may be taking, as some may interact with the prescribed medication. Lastly, always keep your medication out of reach of children and pets to avoid accidental ingestion. With proper care and adherence to instructions, medications prescribed by a doctor can provide effective relief from the pain associated with a herniated disc.

Physical Therapy

Physical therapy can be extremely beneficial for someone who suffers from a herniated disc. Working with an experienced physical therapist can help improve the range of motion, strengthen weak muscles, and promote healing in the affected area. Physical therapy for back pain management can also teach you exercises that you can do at home in order to continue the progress made during therapy sessions.

A herniated disc is certainly no walk in the park, but fortunately, there are ways that you can help manage your symptoms and make a living with it more bearable! Remember that recovery is an ongoing process – it won’t happen overnight – so take it slow, listen to your body, and use these tips as guidelines on how to cope with your condition. With patience and commitment, you’ll soon find yourself feeling much better than before.

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