4 Easy Ways To Relieve Herniated Disc Pain Fast in Lower Back

When you are in pain, it can be hard to think about anything else. It might be hard to remember what life without pain even feels like. You just want some kind of relief. When a disc in your spine slips or ruptures, it can tear, resulting in a herniated disc. The torn disc will irritate nearby nerves and can cause pain, weakness and numbness in the back, arms or legs. Don't just mask the discomfort with pain medications and potentially worsen the problem. There are things you can do at home to alleviate the pain and then you can see a back pain doctor to help your body heal and prevent reinjury.

Reduce Swelling and Inflammation with Ice

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When injury occurs, the body sends fluid to the area. While the fluid itself isn’t bad, the increased pressure will cause extra pain in the area. Apply ice to the area for 20 minute intervals. Use a very thin cloth or apply the ice directly over a t-shirt to ensure your back gets cold without hurting your skin.

Increase Blood Flow with Heat

After reducing the swelling and inflammation, you want to encourage healing fluids from the body back into the area. Use heat to warm the muscles surrounding the herniated disc. You can buy a heating pad or you can make one. Use an old (clean) sock and fill it with rice. Tie the open end of the sock to keep the rice inside. Heat in the microwave for 1-2 minutes.

Increase Flexibility and Reduce Tightness with Stretching

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The right stretches can improve your back pain by releasing the tight hold of the muscles on the problem area. Pain often creates tightness, creating a cyclical problem. You can even begin to get pain in other places because of tightness from your back pain.

  • Start on all fours (hands and knees) with a flat back. Gently sink your back and stomach towards the floor like a swayback horse (this is called Cow) and then arch your back upwards as you round your tailbone and tuck your chin towards your chest (this is called Cat). Repeat, alternating Cat and Cow, several times until the back feels looser.
  • Lay down on your stomach and gently push up with your hands, creating a “C” shape in your back (this is called Cobra). Then, sink back onto your knees and go down into Child’s Pose; placing your tailbone on your heels and your forehead on the ground with your arms reaching out in front of you. Alternate a few times between Cobra and Child’s Pose, holding each stretch for 8-12 seconds.
  • Lay flat on your back and raise one leg straight into the air. Use a towel, belt, band or scarf to gently pull the leg toward you by placing it under the arch of the raised foot and pulling down. Hold the position for 15-30 seconds before changing legs.

Don’t push past sharp pain. If you experience pain while stretching, ease up and try a slightly less dramatic stretch. Chiropractors often use stretching for back pain treatment and can help you find the stretches that specifically help your problem areas.

Build Strength with Low-Impact Activities

Swimming can strengthen your muscles and keep the rest of your body in shape without hurting your back. Join a water aerobics class to get the most out of your time in the pool. Try other low-impact activities, like Yoga, walking, low-impact aerobics and weight-bearing exercises. Your chiropractor can help you come up with a treatment plan for increasing strength without jarring your back into further injury.

Visit Your Back Pain Doctor for a Treatment Plan

You don’t have to do this alone. Your chiropractor can help you set up a series of treatments that will alleviate back pain and promote natural healing. Back pain treatment with your chiropractor might include massage, adjustments, stretching, strengthening, posture improvement, weight loss, decompression and more. In order to get the most out of your visit, begin applying ice and warmth and give us a call for back pain treatment. At Zaker Chiropractic, we will help you find answers and get back to your life without back pain, starting with a free 30-minute massage!