The Best Thing to Do for a Herniated Disc

A herniated disc is a condition in which the outer covering of the cartilage (disc) between spinal vertebrae tears. This pushes a jell-like fluid toward the weaker side, which causes pain when the disc puts pressure on nerve roots. People can suffer a herniated disc from lifting heavy objects in an awkward manner, by falling or in an automobile accident. Those with herniated discs should never bend at the waist and twist simultaneously. Besides taking this precaution, the best thing to do for a herniated disc is to rest, use ice and heat, take medications and exercise.

Rest, Ice & Heat

• According to MayoClinic.com, if you have a herniated disc you should suspend physical activity for awhile and treat your injury with ice and heat. Rest will prevent further aggravation of your herniated disc. Ice should be used during the first 48 hours after the onset of the injury to reduce inflammation and pain. Use ice at 20-minute intervals throughout the day (every three to four hours). Once the initial inflammation has subsided, heat (i.e. heating pad) can promote blood (with its healing properties) to flow to your ailing disc.

Medications

• Anti-inflammatory medications such as ibuprofen (Advil, Motrin) and naproxen (Aleve) can help reduce swelling and pain in your herniated disc. Take them every day to control your pain and inflammation. If your pain is severe, a doctor may prescribe oral steroids or give you a cortisone shot for your herniated disc.

Exercises

• Once the initial inflammation and pain are under control, certain stretching, strength-building and aerobic exercises can help increase blood flow to your herniated disc, bringing the necessary oxygen and nutrients for healing. Building strength in the lower back and adjacent muscles will better help stabilize your spine.

  According to chiropractor Ron Daulton Jr., in his article "Exercises for Herniated Disc" on Healyourbulgingdisc.com, there are two exercises that you can do to warm up and get the blood pumping to your disc region.

  The first one entails marching on a small trampoline for five minutes and the other one involves bouncing on a rubber exercise ball for the same length of time. Improvise by using a mattress, for example, if you do not have an exercise ball.

  Stretching exercises:
  Lie down on the floor with your legs extended. Bring your right knee up, grab it with both hands and pull it toward your chest. Hold it there, then relax. Repeat 10 times with each leg.

  Another exercise is to pull both knees up at the same time, which works both sides of your back and hips. Bend both knees. This time, pull both knees up together and stretch. The first exercise warms you up for the second, which stretches more muscles.

  Strength-building exercises:
  Pressing your lower back to the floor with your knees up can build strength in the hips and lower back. Squeezing your buttocks in the same position strengthens that muscle.