Treating a herniated disc naturally: 7 ways to heal and recover with self-care

Disc herniation is very common, and many people who have a herniated disc don’t experience any symptoms. But if a herniated disc is uncomfortable and painful, the right combination of treatments can help you feel better quickly and get you back to the activities you enjoy.

Below, we’ll go over seven ways to approach your herniated disc symptoms with natural treatments. And if you’re not finding relief, we’ll tell you about treatment options and when to see a physical therapist or doctor.

1. Limit rest and slowly get back into your routines

If a herniated disc is causing painful symptoms, it’s understandable to want to rest in bed or on the couch. But with back pain, it’s important to remember that uncomfortable movement doesn’t mean that your back is being damaged. In fact, avoiding movement by lying down or staying in one position for too long can prolong and even worsen your symptoms. Your back is designed to move, and the sooner you continue your regular routines, the sooner your back will feel better.

The key to reducing pain and healing a herniated disc is to slowly get back into your normal daily routines. For the first day or two after your symptoms show up, you may need to reduce your normal activity level. Try activities that get you up and semi-active – like simply moving around the house.

After a few days, you should start returning to the everyday pace of activities you had before your symptoms appeared. You might still have some pain moving around, which is completely normal. In fact, those with herniated discs that improve the best are the ones that start and stay active through the discomfort.

2. Exercise for back pain relief

Physical therapists and doctors specializing in back pain often have a saying: “Motion is lotion” – and it’s true. By moving your body, you’re helping the injured areas to heal through increased blood flow.

The same goes for herniated discs. And one of the best ways to provide the healing movement that a herniated disc needs is through simple exercises. If you’re not sure where to start or exercise is new to you, talk with a physical therapist about what exercises would be best for your symptoms.

A great first step is a short walk. Every 2-3 hours, take a 10-20 minute walk on a flat, level surface (one without any stairs or inclines). Don’t worry about speed or distance, just go as far as you feel that you can go without pain.

If you don’t have space nearby to walk, relaxation and breathing exercises can also help. In addition, you can safely promote healing by relaxing your core muscles – like the ones in your belly, back and butt – during everyday tasks like sitting, bending and lifting.

3. Make some lifestyle changes to treat and prevent pain

As you recover, take a step back and look at your regular exercise habits. If you didn’t have a routine before, start now with low-impact exercises to help with your current symptoms. After you’re back in action, keep going to continue building your strength and stamina.

Stress can also directly impact the health of your spine, neck and back. To make it easier for a herniated disc to heal and prevent further pain in the future, look for ways you can better manage your daily stress and how you respond, both physically and mentally.

4. Use heat therapy to manage a herniated disc

Applying heat on your back can help soothe any pain you might have. With a microwavable heat wrap or an electric heating pad, apply heat to your back for 15-20 minutes, 3 to 4 times a day. Make sure to follow the instructions on your heat wrap or pad to stay safe.

5. Using massage to relieve herniated disc symptoms

In addition to exercise, you can also use self-massage to help with pain caused by a herniated disc. When a disc becomes herniated, many people will tense their muscles or correct their posture in a way that helps avoid the pain it causes. Unfortunately, this over-correction can cause additional tension and pain in muscles and tissues elsewhere along the spine – a type of pain called myofascial pain.

When you apply gentle, sustained pressure through massage, you can release tension in these muscles at the problem sites and all around the body. As you massage, take note of any areas that feel more tender or uncomfortable: These are trigger points. Try holding firm pressure over these areas for a few seconds. This helps the muscles to relax and release. For areas that are harder to reach, like lower in your back and between your shoulder blades, try rolling a firm rubber ball (like a lacrosse ball) over tense and painful areas.

6. Get herniated disc relief with physical therapy

If what you’re doing on your own isn’t helping with your pain or symptoms, talk to a physical therapist. At TRIA, you don’t need a referral to schedule an appointment with one of our physical therapists.

During appointments, you’ll work with a physical therapist who will guide you through exercises targeted to your specific symptoms. Your physical therapist will also use hands-on treatments and education to help manage your pain and reduce your risk of future injuries.

7. Relief through acupuncture

In addition to physical therapy, you may also want to consider integrative medicine treatments like acupuncture. This ancient approach enhances the body’s natural healing abilities through the insertion of thread-like needles into trigger points throughout the body, stimulating your central nervous system.

During an acupuncture session, needles are placed around the painful spots in your back. After the needles are inserted, you’ll relax for 10-20 minutes before they’re removed. If you’re interested, your primary care doctor and physical therapist can give you more details.

Herniated disc treatments if natural approaches don’t work

Natural remedies for a herniated disc should bring relief within a couple weeks to a few months. However, if your symptoms continue or get worse, there are additional treatment options to try.

Talking to a physical therapist, if you haven’t already done so, is an excellent first step. They can make sure that you’re doing the right things to help the herniated disc heal. They can also tell you whether your symptoms are serious enough to see a specialist. Even better, you don’t need a referral from your primary care doctor to see a physical therapist – just call and make an appointment.

However, if you still have symptoms after physical therapy or your pain is severe, your primary care doctor can help. They can refer you to a spine expert who can guide you toward additional herniated disc treatments, including medicines and supplements, injections and surgery.

Medicines and supplements

In some cases, over-the-counter (OTC) and prescription medicines can be used to manage your pain, reduce inflammation and help you feel more comfortable. Nonsteroidal anti-inflammatory drugs (NSAIDs), like ibuprofen, and doctor-prescribed medicines can help reduce the inflammation and swelling that’s causing pain and pressure on your nerves.

Your doctor might also recommend a supplement called glucosamine. Found in healthy cartilage, this substance can be used to promote the growth of healthy tissue and reduce inflammation. In more severe cases, your doctor might prescribe steroids to help manage symptoms.

Injections

Depending on your symptoms and the condition of the herniated disc, your doctor might recommend corticosteroids as a short-term treatment. Injected directly into the affected area, corticosteroids can help reduce inflammation and may be more effective than taking oral medications.

Herniated disc surgery

Usually, a combination of nonsurgical treatments can help you recover from a herniated disc. However, there are rare cases where a doctor might recommend surgery like a microdiscectomy, laminectomy or spinal fusion.

What to expect from herniated disc surgery and recovery

If your doctor does recommend surgery, they’ll provide you with more details about what surgery is needed and what your recovery timeline will be based on the procedure and your overall health.

For most cases, you can generally expect a 6-12 week period of recovery between surgery and getting back to your usual activities. There are some cases where you may be able to go back to work after only a few weeks of rest. Your doctor will talk with you about how much time you’ll likely need so you can make plans to return to work and regular activities.

Part of your recovery will also likely include physical therapy. Your physical therapist will help you regain strength and mobility as you recover, as well as work with you to create an at-home therapy plan you can follow between appointments.

When to see a doctor for a herniated disc

If the pain, stiffness or other symptoms of a herniated disc make it challenging or impossible to go through your daily routines, it may be time to speak with a spine expert. Conservative treatments, including physical therapy, are scientifically proven to be the best first course of treatment for back pain and can lead to a quicker overall recovery.

At TRIA, we make getting care for your herniated disc as simple and affordable as possible. We’ll connect you with physical therapists who are experts in treating spine conditions so you can start treatment, and be on the road to recovery, as quickly as possible.