A doctor will usually recommend a few days of rest after experiencing a herniated disk. Doing gentle activities and exercises will strengthen the muscles that support the spine and reduce pressure on the spinal column.
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.
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.
Walking. Even though it may be tempting to lay low and take it easy when you have a herniated disc, staying active is actually much better for your mobility. Staying in bed can cause stiff joints and weak muscles, which are not ideal for an athlete on the mend.
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.
If the pain does not subside within a few weeks or worsens, surgery may be necessary. If you continue to experience numbness, weakness, have difficulty standing or walking or have loss of bladder control, you may be a candidate for spinal surgery for your disc herniation.
A herniated disc can worsen from poor sitting habits, such as slouching or sitting uninterrupted for hours. It is vital to adopt different strategies to manage a herniated disc and improve daily life. Sitting creates the highest compressive force, making it critical to use the proper posture to alleviate pain.
Living with a herniated disc
Your chances of getting better are good. Most people who have a herniated disc are better in about 4 weeks. Sometimes it takes longer. If you still have pain or numbness after 4 to 6 weeks, or if you feel worse, talk with your doctor.
Slipped discs usually resolve on their own, but physical therapy or other medications can help with pain. The majority of disc herniations improve on their own within six weeks to three months, as the body releases enzymes to clear away the herniated piece and the pressure on the nerves goes away.
Regular Day-to-Day Activity
Individuals with a herniated disc can generally return to regular day-to-day activities within a few days. “We encourage patients to return to normal everyday activity such as walking as soon as comfort allows,” Dr. Butler says.
Sometimes, the nerves are actually damaged by the pressure from the disc herniation and may not recover completely. You may also develop scar tissue around the nerves weeks after the operation that causes pain similar to what you had before the operation.
Stretching should be done carefully. It's important also to do the right types of stretches since some types actually make your disc herniation worse. Before beginning any exercise routine, it's always a good idea to consult with your pain management physician.
Once a healthy disc herniates, it will never return to its normal anatomical state—the disease or injury is permanent in nature.
In a study of people who had sciatica caused by a herniated disc, the chances of having no symptoms or almost no symptoms 3 months to 2 years later was a little higher with surgery than with non-surgical treatment. But overall, most people felt better with or without surgery.
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.
It causes tremendous pressure along the spine and can lead to intense pain in the lumbar region and hyperextend the spine. For people with a herniated disc, squats can be particularly painful and are not recommended.
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.
Seek emergency medical attention if you have: Worsening symptoms. Pain, numbness or weakness can increase to the point that they hamper your daily activities. Bladder or bowel dysfunction.
While some people may think they need to stop exercising if they have a disc herniation, this is not the case! Exercise is recommended for people with a disc injury with the main goal of strengthening the muscles of the back to support the spine.
One of the best treatments for the symptoms of a herniated disc is stretching exercises. By gently stretching the muscles in the back, their flexibility is improved, helping them stabilize the disc herniation area. Overall endurance and circulation are also improved with herniated disc exercises, and symptoms improve.
In summary, someone with a disc herniation should at all times avoid any heavy lifting, any sudden pressure on the back, or repetitive strenuous activities when recovering from a herniated disc. All exercises that cause pain, or feel as though they are making the pain worse, should be avoided.
People ages 30 to 50 are most likely to get a herniated disk. The problem affects men twice as often as women. Other risk factors include: Sitting for long periods in the same position.