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Herniated Disc: 4 Reliable Ways to Deal with a Painful Back

Back related injuries can be very frustrating to deal with and can often be extremely painful. Having back pain makes it difficult to do daily activities and you don’t always realize how important a strong healthy back is until you hurt it. For ways to deal with a painful back, see some highly recommended tips below.

Back Massage - Herniated Disc: 4 Reliable Ways to Deal with a Painful Back

Exercise & Stretch

If you are experiencing back pain, you can do some back relaxation exercises to help alleviate some of the pain. Gently stretching helps the muscles in your back relax. Also, stretching can help relieve compression in the vertebrae which will further ease pain. Ask your doctor for a list of recommended stretches and how to perform them safely. If necessary, your doctor can refer you to a physical therapist to help rehabilitate any injuries you may have.


With any injury or illness, rest is a key requirement for recovery. Pretending like there is nothing wrong and trying to go about your day regularly would be unwise and can potentially prolong the issue or make things worse. Lying down helps relieve back pain because it takes pressure off of the spine. Professionals, like those at Southwest Florida Neurosurgical & Rehab Associates, know that you can try laying on your side in the fetal position. Place a pillow between your knees to further reduce pressure on the spine. You can also try lying on your back with a pillow under your legs to relieve tension as well. Individuals with herniated disc s especially need to rest. A herniated disc is a disc that has bulged out from the proper place in the neck or back. This can cause pain, numbness, tingling, or weakness in various areas depending on where the herniated disc is located.

While rest is important, try to limit yourself to only 1-2 days. Too much rest can prolong symptoms or make the issue worse. Also, avoid heavy lifting or vigorous activity until your pain goes away.

Ice & Heat

Use a combination of ice and heat to treat back pain as well. Ice is very therapeutic for certain injuries and helps reduce swelling. Apply an ice pack or something similar, like a bag of frozen vegetables, to the painful area for 10-20 minutes every 2 hours within the first 48 hours of an injury or pain. After 48 hours, use heat to help relax back muscles further.

Pain Medicine or Prescriptions

If you are experiencing pain and none of the other treatments mentioned above are helping, use pain medicine as recommended to help with relief. If the pain is unbearable, see a doctor. Your doctor can prescribe stronger pain medicine or an alternative such as muscle relaxers. Those with herniated discs can also receive a steroid shot directly into the spine in order to help treat the injury.

There are many muscles, tendons, and bones in the human back. That being said, there are many different injuries or issues that can cause back pain. While this is not a comprehensive list of treatment options, they are generally successful for more common types of injuries, such as strains and muscle injuries. If none of these suggestions help you, seek medical attention for a thorough diagnosis.


Rachelle Wilber is a freelance writer living in the San Diego, California area. She graduated from San Diego State University with her Bachelor’s Degree in Journalism and Media Studies. She tries to find an interest in all topics and themes, which prompts her writing. When she isn’t on her porch writing in the sun, you can find her shopping, at the beach, or at the gym. Rachelle recommends Southwest Florida Neurosurgical & Rehab Associates for those with back pain or herniated discs.

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