6 Tips for Relieving Pain From Herniated Discs

6 Tips for Relieving Pain From Herniated Discs

If you are experiencing pain in your shoulders, hips, or back, you might need to get them adjusted. The cushions between every vertebra in your spine, called discs, can deteriorate over time. This can result in the discs pushing out from between the bones in your back where they rest, causing pain and numbness in various parts of the body.

This pain can make it difficult to carry out even the simplest daily tasks, as the pain would impair several movements. In severe cases, you may feel a sharp radiating pain.

Disc herniation is a common problem in older people, often caused by the natural aging process. Physical changes begin to appear as early as in the early 30s, and by the time a person reaches their 40s, these changes are more noticeable.

Although not everyone faces this issue, a substantial percentage of the population is affected, which explains why disc herniation occurs more frequently during this age bracket. Moreover, although it can affect anyone, men tend to develop herniated discs more frequently than women.

Therefore, if you are over 50 and have been experiencing back pain for three weeks, it is essential to get yourself checked out by a professional.

What Is A Herniated Disc?

A herniated disc is a medical condition that affects a significant number of people worldwide. It can cause back pain, numbness, and weakness in the affected area. This condition occurs when the soft tissue found between the bones in your spine bulges or ruptures out of its normal space. This herniated tissue puts pressure on your spinal nerves, resulting in a variety of symptoms.

Despite its prevalence, many people lack a clear understanding of what a herniated disc is and how it can affect their bodies. This lack of awareness can lead to misdiagnosis and improper treatment, which can cause further complications. Therefore, it is crucial to understand this condition and its symptoms clearly.

Several factors can contribute to developing a herniated disc, including age, genetics, and lifestyle choices. Certain activities, such as heavy lifting or repetitive bending, can also increase the risk of disc herniation. While herniated discs are a common occurrence, they can also be a severe medical condition that requires prompt attention.

In this context, we will delve into the topic of herniated discs, their risk factors, symptoms, and treatment options. Furthermore, we will also discuss preventative measures that can be taken to reduce your risk of developing this condition.

Risk Factors for Herniated Disks

Herniated disks are most commonly found in individuals between the ages of 30 and 50, with men being twice as likely to be affected as women. In addition, sedentary lifestyles that involve prolonged sitting, obesity, heavy lifting, and repetitive bending or twisting motions from work, sports, or hobbies are all risk factors that can increase the likelihood of developing a herniated disk. Furthermore, smoking has also been shown to be a contributing factor.

What Are The Symptoms of A Herniated Disc?

The symptoms of a herniated disc can differ depending on various factors, such as the disc's position, degree of herniation, and the affected spinal level. The disc's pressure on the surrounding nerve roots or spinal cord may cause symptoms. The severity of the symptoms could range from mild to moderate or even severe. It is possible for an individual not to exhibit any symptoms at all.

Individuals may experience disc herniation symptoms in the lumbar spine, such as sciatica, numbness, weakness, tingling, lower back pain, buttock pain, and leg or foot pain. Similarly, disc herniation in the cervical spine may lead to similar symptoms affecting the neck, arm, and hand.

Individuals with a disc problem in the lower back may experience difficulty bending forward at the waist. In addition, they may have worsening pain while sitting, straining, or making sudden movements, such as coughing or sneezing.

6 Tips for Relieving Pain From Herniated Discs

There are cases, as with a herniated disc, where surgery is necessary but only as a last resort. Most people can relieve pain from a herniated disc using medications and physical therapy within several weeks if the pain is mild. In that case, the patient's recovery following treatment can often improve flexibility and strength for patients who choose holistic methods over traditional surgery!

Here are common treatment options for relieving herniated disc pain:

Relieve inflammation

Does your back pain make it hard for you to move around? No more worries! With these expert tips, relieving the inflammation to decrease pain is not a problem for mild herniated disc pain! To relieve this pain, consider using heat therapy.

You know that pressing an aromatherapy heating pad or cold therapy pack to the affected area helps relieve pain and reduce swelling in the tissue by increasing blood flow to the injured areas. Plus, you can use those techniques as often as possible - even twice a day if needed!

Taking 10-15 minutes twice a day might also help: lie on your belly with one to two pillows under your hips (called the fetal position).


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    The Sacksy Thyme Double Sided Hot and Cold Therapy pack is a convenient solution for pain relief associated with herniated discs. It can be heated in the microwave or cooled in the freezer and provides targeted relief to the affected area.

    Careful movements

    It's a good idea to reduce pain in your back by avoiding things that create unnecessary pressure on your spine.

    It's important to care for your herniated disc and avoid any activity that may cause further discomfort. For example, avoid wearing high heels, sleeping on your stomach, and standing for long periods.

    Try to bend at the knees or hips instead of reaching down with your back. Don't lift any heavy object with only one arm. Don't sit or stand in a way that strains your herniated disc. Also, it is vital to focus on good posture when standing or sitting – as that reduces pressure on the back and minimizes pain in the long run!


    In case you are experiencing pain due to an injured disc, certain exercises and stretches can be executed to alleviate the pain. Consulting with a physical therapist to perform these exercises can be highly beneficial for both your fitness and recovery.

    It is crucial to understand that every injury requires a specific approach, and the severity of the injury and its location can affect recovery differently for each individual.

    It is recommended to strengthen your muscles first, as stronger muscles can improve posture and help to reduce the pressure on the disc, thereby reducing pain and strengthening the body's defense mechanism.

    Seeing a physical therapist

    When patients suffer from moderate to acute back and neck pain, they are advised to visit a physical therapist, who can walk them through the reasons for their discomfort and guide them toward proper treatment.

    Your physical therapy team will be trained to guide you on treatment regimens while educating you on how your body works best to prevent future complications. In addition, your rehab program will include exercise plans and stretches that have been effective in helping patients with mild to persistent back problems.

    Over-the-counter medications

    When the pain from a herniated disc is not too severe, over-the-counter medication can help relieve inflammation and ease pain. Ibuprofen, acetaminophen, and naproxen are common OTC meds that temporarily relieve discomfort.

    Before you begin having serious overuse issues with them, talk to your doctor about whether these courses of treatment are appropriate for your situation and when it comes to safely increasing or decreasing the dosage or frequency of certain medications if necessary!


    Herniated discs are another common cause of sciatica and can be very debilitating. Herniated discs respond well to physical therapy and other non-surgical treatment options in most cases, so they should not be automatically ruled out and treated with surgery immediately.

    Herniated discs that require surgical treatment are usually operated using minimally invasive technology, which holds a high success rate. The sooner a herniated disc is diagnosed through an MRI scan and treated by a physician or other healthcare professional, the better chances of full recovery from sciatica symptoms.

    How to Prevent a Herniated Disk

    While preventing a herniated disk completely may not always be possible, you can take steps to reduce your risk.

    These include:

    • Utilizing proper lifting techniques involves bending your knees while keeping your back straight. This will prevent undue strain on your back muscles.
    • Maintaining a healthy weight, which will reduce the amount of pressure on your lower back.
    • Practicing good posture while walking, sitting, standing, and sleeping. Proper posture will help to avoid undue strain on your spine.
    • Taking stretching breaks, mainly if you spend long periods sitting.
    • Avoiding high-heeled shoes, which can cause misalignment of your spine.
    •  Regularly exercising, with a focus on strengthening.

    A Word from Sacksy Thyme

    Although the discomfort from most herniated discs generally subsides within six weeks, it is important to manage pain effectively. Consulting with a pain management specialist may be necessary if you have attempted home remedies to relieve your neck or back pain with limited success.

    Suffering from a herniated disc may cause you to refrain from movement. However, lying in bed for extended periods can worsen the pain as muscles stiffen. Therefore, remaining active and adhering to your healthcare provider's stretching recommendations is recommended.

    Moderate exercise in combination with over-the-counter pain medication is effective in aiding most individuals to feel better within a few weeks.

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