Ice also creates a numbing effect, so it helps soothe the initial pain, especially if it is intense. Just make sure to use a barrier between your skin and the ice (like a paper towel or washcloth) to avoid injury. Heat therapy may be best after those first 48 hours, as heat helps to relieve painful muscle spasms.
Treatment with rest, pain medication, spinal injections, and physical therapy is the first step to recovery. Most people improve in 6 weeks and return to normal activity. If symptoms continue, surgery may be recommended.
Relieve inflammation
For mild herniated disc pain, relieve the inflammation to decrease pain. For instance, applying a heating pad or ice pack to the affected area may be a good way to temporarily relieve your pain and reduce inflammation.
A good starting point for alleviating spine pain caused by a herniated disc is to apply heat to the affected area. You can avoid skin irritation or burns by using a heating pad, taking a warm bath or shower, or using heat gel. The purpose of heat is to speed up the healing process by increasing circulation.
Generally speaking, ice is better than heat for back pain that may be caused by an acute injury. The Cleveland Clinic says that, in the battle of back pain, “Ice wins to shut down swelling, inflammation and pain early on where heat may actually make an injury worse.”
Heat Therapy
The application of heat can help ease muscle spasms resulting from a herniated disc. Since spasms in the large muscles of the lower back can be especially painful, heat therapy may be a smart option.
The pain from a herniated disc usually is worse when you are active and gets better when you are resting. Coughing, sneezing, sitting, driving, and bending forward may make the pain worse. The pain gets worse when you make these movements because there is more pressure on the nerve.
Deep Tissue Massage: There are more than 100 types of massage, but deep tissue massage is an ideal option if you have a herniated disc because it uses a great deal of pressure to relieve deep muscle tension and spasms, which develop to prevent muscle motion at the affected area.
Generally speaking—as long as they're performed correctly—core and back exercises are beneficial for bulging discs, as are activities like walking, elliptical exercise, swimming, and riding a stationary or regular bike.
Most disc bulges resolve in 6-8 weeks, but it can take longer depending on the size of the bulge (i.e. if the bulge is hitting the nerve behind it like described above).
Most (80-90%) cases involving bulging or herniated discs will heal within 2-4 months, depending on the severity of the injury, as well as your age and overall health.
An L4-L5 disc bulge or slip-disc (slipped disc) pinches and leads to serious health issues, including impotence, reproduction issues, infertility, loss of bowel and bladder control, or paralysis in one or both legs.
Herniated Disk (Slipped, Ruptured or Bulging Disk) A herniated disk is also known as a slipped, ruptured or bulging disk. It's one of the most common causes of neck, back and leg pain. Most of the time, herniated disks heal on their own or with simple home-care measures.
The optimal sleeping position for a herniated disc is on your back. Lying on your back keeps your spine in a neutral position so you have less chance of pinching the nerve. For added comfort, nestle a small pillow or rolled-up towel under your knees and lower back.
A herniated disc can cause pain while you sleep for a few reasons. First, when you lie down, the pressure on your discs increases. It can cause the herniated disc to bulge more and pressure your nerves. Second, lying down flat on your back may not be the best position for a herniated disc.
Sitting is not really the preferred position when you have a herniated lumbar disc. Most physical therapists will recommend standing up, moving around or lying down over sitting.
Chiropractic is a preferred treatment option for many people with bulging and herniated discs because it is a non-invasive process and does not require drugs or injections. Once you have reached your diagnosis, you and your chiropractor can work hand in hand to look for the best way to treat your condition.
Signs Your Herniated Disc is Healing
However, the first symptom that will reveal that you are on the way to healing is that the sharp, shooting pain in your legs or arms will go away, followed by some muscle weakness in that nerve path. However, if you have numbness, it might take longer to heal.
When you first notice your soreness expanding to your lower back, it is important to start ice therapy immediately. This should reduce tissue damage, inflammation and pain. If the soreness continues after one day, switch to heat therapy. Switching to heat therapy should encourage tissue healing.
Skip movements that involve significant axial loading on the lower back, such as squats and leg presses. Avoid toe-touches, sit-ups, and yoga poses that worsen the pain and lead to significant bending of the back.
If you have truly pulled or strained your lower back muscles, applying heat will cause inflammation. Heating inflamed tissues will make your pain worse and certainly won't help things get better any time soon.
It is proper to sit up straight without slouching. When you slump, you put extra pressure on the discs in the spine and can aggravate your herniated disc. Additionally, you want to ensure your knees are level with your hips. Your hips should be slightly above your knees if you sit at a desk.