With a bulging lower back disc, avoid forward bending (flexion), twisting under load, heavy lifting, high-impact activities, and prolonged sitting/bed rest, as these movements increase pressure and can worsen the bulge. Instead, focus on gentle movement, proper posture, core strengthening, and seeking guidance from a professional to find safe, supportive exercises like walking or Tai Chi.
Types of exercises to avoid when you have a herniated disc include:
Lifestyle and home remedies
Can Pregnancy Cause a Herniated Disc? First and foremost, pregnancy is rarely the direct cause of a herniated disc. Unless the patient suffers from a severe case of osteoporosis or has recently sustained a traumatic injury to the lower back, it's unlikely a herniated disc developed from a woman's pregnancy.
Walking is one of the simplest and most effective exercises, especially for people with lower back disc problems like disc bulges, protrusions, or disc herniations. These conditions occur when the discs between the vertebrae in the spine become damaged, pressing on surrounding nerves and causing pain or discomfort.
Back Sleeping: Back sleeping distributes weight evenly across the body, and this puts less strain on the pressure points. Using a thin pillow is best for people with herniated discs, and a rolled up towel can be used to reduce stress on the spine and promote comfort.
Yes, chiropractic care can help with bulging discs at L4-L5, L5-S1, and C5-C6. Treatment relieves nerve pressure and reduces pain, enhancing overall spinal function. Ongoing care may be needed for sustained results.
The most common cause of a bulging disc is degenerative disc disease due to natural wear and tear on your discs as you age. You can also develop a bulging disc after injury to your spine, such as from a fall, car accident, or sports injury.
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.
Herniated discs that are mild to moderately severe do not pose a danger to the baby's health or safety. However, severe cases may need to be treated or rehabilitated.
Hot showers can help herniated discs by boosting blood flow to the spine. It can also help alleviate muscle tension resulting from the injured disc. Generally, heat therapy (whether from a hot shower, bath, or heating pad) is the most effective in the first few days after sustaining a herniated disc.
Magnesium – supports nerve relaxation and muscle function. Vitamin D – essential for calcium absorption and bone health, which indirectly supports spinal stability. Collagen & Glucosamine – may support disc hydration and structural integrity, especially in degenerative disc disease.
One of the most significant complications of a bulging disc is permanent nerve damage. Without treatment, compressed nerve roots in the spine can be permanently damaged, leading to chronic pain, weakness, and loss of sensation.
The recovery time for a bulging disc can vary widely. In general, most people experience significant improvement within a few weeks to a few months. Here is a breakdown of the general timeline: Mild cases – For those with mild symptoms and minimal nerve involvement, recovery can often occur within 4 to 6 weeks.
However, vitamin deficiencies in B12, D, and magnesium play a key role in sciatic pain and relief. If you've tried stretches, painkillers, or even therapy and found little to no relief, this could be your answer. A B12 vitamin deficiency, for example, leads to increased nerve pain and sciatica symptoms.
Spinal degenerative changes, including bulging discs, are much more common than most people realize. In fact, robust research studies have shown bulging discs to be as common as occurring in 30 percent of asymptomatic 20-year-olds and 84 percent of asymptomatic 80-year-olds.
When an inflamed nerve swells, it may push up against the slipped disc. By treating the inflammation with nonsteroidal anti-inflammatory medications, swelling and the resulting pain may go away. The most common nonsteroidal anti-inflammatory medications are ibuprofen, naproxen, and aspirin.
Symptoms
Surgery is not always needed for herniated discs. Some herniated discs heal on their own within six to 12 weeks. If you have symptoms, but pain medication, physical therapy and epidural steroid injections (nerve blockers) aren't relieving them, you may be a good candidate for endoscopic spinal surgery.
In extreme cases, a L4-L5 slipped disc can lead to weakness in the feet and legs. Some individuals may not be able to walk and others may have trouble standing. People who are unable to stand or walk may be affected by “foot fall.” Patients suffering from foot drop often have a high steppage gait.
The discs between your vertebrae rely on hydration and collagen for strength, so deficiencies in vitamin D, calcium, magnesium, and vitamin C can make the discs more fragile and prone to damage.
Age, overall health, severity of the herniation, and activity level all play a role. The extent of the injury is also important. The more severe the herniation, the longer and stronger the body's natural repair response must be. Not all herniated discs fully heal.
Physiotherapy and chiropractic care treat bulging discs differently. Physiotherapists use exercises, stretches, and manual therapy to strengthen spine muscles and improve flexibility. However, chiropractors realign vertebrae to relieve disc pressure. Both treatments aim to reduce pain, improve mobility, and heal.
Don't seek a chiropractic adjustment if you have: Severe osteoporosis. Numbness, tingling, or loss of strength in an arm or leg. Cancer in your spine.
Chiropractic care eases the pressure on your disc using spinal decompression techniques, allowing the disc to heal over time. It may take weeks for a disc to heal once the pressure has been removed. You can expect to see the chiropractor several times a week for about a month to address a bulging disc as it is healing.