How to Heal Your Disc Herniation Without Surgery

Many people ask about what a rehab program would look like for someone with low back pain that is thought to be associated with a disc herniation.  While I am happy to provide some options, there are a few very important points to keep in mind.

A diagnosis does not dictate the treatment plan. Rehab is not a protocol based process. Rehab for low back pain, regardless of the potential contributing tissues (if any can be identified), is based on the individual's unique symptoms. As clinicians, we look to determine which factors aggravate one's symptom and which ones alleviate symptoms.

Most people with a disc herniation would likely never know that they have one.  Why? Having an MRI without very specific neurological symptoms is not useful and has actually been shown to worsen clinical outcomes in some cases, which is why they are usually not ordered right away. Seeing something 'abnormal' on an MRI that may or may not be associated with one's current symptoms can create fear and anxiety and negatively alter one's path to recovery.

I say 'abnormal' because many of us with no pain actually have things that would be classified as an 'injury' or 'degenerative' on an MRI, if we were to have one. In reality, things like disc herniations, meniscus tears and labral tears of the shoulder and hip occur in a large percentage of healthy individuals.

With all of that being said, I have several exercises listed here that often help reduce pain in people with low back pain that is thought to be associated with a disc herniation.

1. Press Ups - Find the level that is comfortable for you. Hold 3-5 seconds and repeat 5-10 times.

2. Glute/Piriformis Stretch - Repeat 2-3 times and hold 15-30 seconds.

3. Sciatic Nerve Mobilization - Move back and forth 10-15 times and complete 1-2 sets.

[applecrumble]

I put my back out this morning while running. I have no idea if it's muscular or something else. How will I know this? Do I need a scan? I've done it before, the pain is mid back, slightly over to the right hand side. I can't do much at all and it takes my breath away. Very painful and sharp, It goes after a few days then after a few weeks it can happen again.

[css]

Bent down too far one morning and experienced the worst back pain of my life. Thought I could sleep it off as I hurt my back before. Then the pain became too unbearable, went to the ER. Got a CT scan and realized I had an L5-S1 herniated disc. They only gave me ibuprofen, lidocaine patches and muscle relaxers initially and it wasn’t cutting it. I did the stretches and the next few days it felt like my pain was getting worse. Back to ER a second time. Got an MRI, doctor said it wasn’t too serious, but recommended I start looking at PT. I was in a dark spot in my life, thinking I’d be in perpetual pain forever. Took more painkillers like tramadol; continued stretching, drank water, taking vitamins and after about 9 days I miraculously started feeling better. Now the pain is nearly nonexistent! I’m hoping my body absorbed the herniated disc. I wish anyone reading a speedy recovery, don’t lose hope! 😅

[tbt.s]

Believe me, it takes time to heal. In the beginning, I was walking like an 80-year-old at 21, but gradually it healed and is still improving. It's been one year in my case! Never take bed rest; it will only worsen the situation if you are in your 20s. Do excercises daily...(my case l4-l5: prostrusion, l5-s1: extrusion)

[sarahfan]

👍👍👍 I did those exercises many times by following your demo. They are so so helpful for the back, hip, knee pains during my fractured ankle rehab. Thank you 🙏!

[mrdman]

This is the best input available on the subject out of thousands of similar videos and articles. I would think that even among professional colleagues that would be the consensus. It deserves some type of award beyond a like and a comment. Very concise.

[HushNinja]

ive had the pain on and off for close to 2 years now. did the exercises and it suddenly stopped hurting when i cough. ill keep doing these and update you guys. thanks!

[nalini]

I’ve had a slipped disc for 20 yrs didn’t know till last month always thought I pulled muscles but now I’m watching this video God bless everyone

[ashundeyan]

I know this video is old, but I had an L4-L5 injury a few months ago, and it randomly got re-aggravated last night and could barely walk. Tried out these movements (along with some others) and I can walk with about 75% less pain than I had last night. You're a superhero!!

[yadiracumberbatch]

That exercise is one of the best for lumbar pain I do every day and I feel a very good release I really recommend it

[yvettecardenas]

This post should say how soon after injury you can do these exercises. I did these exercises just 4 days after injury, and now I am in severe pain. Severe! I was able to walk and move up and down my stairs before these exercises, and now I can barely move. Be careful if you just recently herniated a disk. I'm pretty positive these exercises just made the herniation more severe and there's now more pressure on my nerves.

[exgold]

I was sceptical but that 1st stretch was really useful in providing some pain relief....thx Doc!

[danreyes]

Seriously this works. I have had back pain for years (L5-S1) I finally fixed the issue but I had to rehab it in 3 stages.

1. Exercises like in this video to push the disc back in. After that though it will still be stiff with scar tissue. You have to do mobility exercises.

2. Mobility exercises like reverse Russian twists. Look up lower back mobility exercises to break up the scar tissue that is tight and can easily retear and then your injured again. I kept retearing it because I didn’t know this.

3. Strengthen stage. At this point you should have no pain and can start slowly doing lower back exercises to strengthen the area.

[guyxphoto]

I hurt my back doing heavy dumbbell RDLs. I just did these 3 exercises and HOLYY!!! Nearly immediate relief. Thank you doc 🙏🏾

[dzdhandzcan]

🎯GREAT STRECH ADVICE! I’m in a catch 22 I have L4/L5 disc herniation I’ve been dealing with back issues since 2015 I’ve done injection shots Physical therapy nerve block & it has gotten worse. I was in soo much pain in 2022 I wished I was ⚰️ OMG THE PAIN I wouldn’t wish it on a worst enemy if I had one. Doc says I need surgery & referred me to a specialist with GREAT REVIEWS one of the best in my city. Specialist said I’m 9/10 on scale of surgery & if I don’t get it I will permanently kill the nerve from mid back to my toes which are numb tingling painful 24/7 now. I don’t want to have surgery but I want my life back I’ve been miserable for way to long I don’t fell like myself! GOD BLESS US ALL WHO ARE IN SOO MUCH PAIN 💙

[kingdru_]

I have discomfort sitting and standing causes pain to radiate through right hip and intensifies the longer I stand but doesn't go any further down. Laying down on the floor and stretching stops all the pain. Workouts are pain free as well although I'm afraid to bend over due to fear of re-injuring back. and challenging recovery process.

[cuteandspikey]

wow that last stretch actually gave me the first relief i’ve felt in weeks🎉

[joshalamond]

I thought I could help my back my doing Yoga without a competent instructor. This made my back so bad that I would be in a wheelchair off and on. I eventually saw a physical therapist and that’s when I learned that stretching down forward was what was hurting me. Doing the first stretch described here (plus other things I’ve picked up that push the disc in the same way) has been a huge help.

[abloise]

These exercises worked for me, I fell down I flight of stairs, hip and back where in pain foot pins and needles,
But these exercises were soothing and cleared up everything

[qdqd]

The only way to heal it fast is to sit in a tub with ice cold water upto your shoulders for 3 to 4 minutes everyday, it will take the inflammation away, alternate between hot patches that you can stick on your back from time to time.
But ice water works, and walking 30 min a day does help also, plus the exercises the dr recommended in this video.
The worst part is if you sit and do nothing about your back than it wont heal, so get up and do somthing about it.

[eonejbsjen]

I am just 19 and suffering from disc bulge in l4-l5, I don't know, my future is worsening.