A herniation occurs when there is a bulge in the intervertebral disc. The spine is made up of stacked vertebrae that are separated by a gel-like substance, the intervertebral disc. In some cases, the intervertebral disc bulges out and pushes against the spine or spinal nerves, causing discomfort and pain. This is known as a herniated disc. Herniation can occur on any part of the spine.
20% of people under the age of 60 have at least one bulging disc(1) |
Following are the most common symptoms of a herniated disc:
A herniated disc can often be healed at home through rest, exercise and stimulation (massage, etc.). If you’re wondering how to heal a herniated disc naturally, here are 17 home remedies to help you get better.
A herniation closer to the upper body can cause neck pain. This particular exercise helps treat a herniated disc closer to the neck and helps relieve neck pain.
[Also Read: Asanas for Managing Herniated Disc]
3 sets of 10-15 repetitions every day.
A herniated disc in the lower end of the spine causes lower back pain. This exercise helps relieve lower back pain and also strengthens your hamstring and abdominal muscles helping you better support your core and your back.
3 sets of 10-15 repetitions every day.
This exercise helps relieve lower back pain and stretches and strengthens the hamstring more deeply than the seated chair stretch.
3 sets of 10-15 repetitions every day.
[ Read: Yoga for Herniated Disc ]
If you’re wondering how to heal a herniated disc with exercise, this is one of the best methods. This exercise helps stretch the spine and the back muscles providing relief from pain caused by a herniated disc and also strengthens the muscles supporting the spine.
3 sets of 10-15 repetitions every day.
[ Read: Exercise for Herniated Disc ]
If you’re thinking how to heal a bulging disc naturally, the knee to chest stretch helps relieve pain and heal herniation in the lower back. This exercise also targets the muscles located towards the sides of the body.
3 sets of 10-15 repetitions every day.
[Also Read: How to Heal Herniated Disc with Easy Stretches]
This exercise stretches and strengthens the piriformis muscle, a small muscle located deep in the buttocks. It helps relieve pain caused by a herniated disc in the lower spine.
3 sets of 10-15 repetitions every day.
Fatty fish contains omega-3 fatty acids that have anti-inflammatory properties that help in the treatment of a herniated disc. Fatty fish like Salmon also contain Vitamin D that is vital in improving Calcium absorption to strengthen the bones of the spine.
Eat fatty fish like salmon, sardines, and tuna, or take cod liver oil capsules.
Eat fatty fish 2-3 times a week.
Dark green leafy vegetables like kale, Collard greens, Mustard greens, Spinach and bok choy are rich sources of calcium and vitamin K, both of which are important to improve bone strength and density. Strengthening the spine is an important recovery step for a herniated disc.
Cook leafy greens separately or mix them in other foods when cooking.
Include dark leafy greens in at least one meal every day.
Garlic can work wonders in treating problems with the back and spine, including a herniated disc. Garlic contains anti-inflammatory compounds, boosts immunity, and is packed with Calcium and other minerals and nutrients. Consuming garlic as a part of your regular diet can help relieve pain from a herniated disc and heal it over time.
Add garlic to your food when cooking as per taste.
Include one or two cloves of garlic in at least one meal a day.
Black pepper essential oil contains analgesic and antispasmodic compounds that relieve pain and provide a warming effect when used for massage. It helps improve blood circulation and is often used for nerve pain like nerve pain such as sciatica and neuralgia, and can be used to help heal a herniated disc.
Dilute black pepper essential oil with a carrier oil like coconut oil and massage the area of the back that is affected.
As much oil as is needed to cover the affected.
The anti-inflammatory and painkilling compounds in chamomile help relieve pain caused by herniation and also reduces inflammation.
Mix chamomile oil in with 2-3 drops of carrier oil, like almond oil and massage the affected area.
As much as needed to cover the affected area, applied once or twice a day.
A compound named Limonene in frankincense essential oil exhibits anti-inflammatory properties, and another compound Borneol exhibits anesthetic, sedative, and antispasmodic properties. These compounds provide relief from joint and muscle pain, which is why it helps with a herniated disc.
Dilute frankincense essential oil in equal parts of carrier oil, like coconut oil and massage the affected area.
Equal parts of frankincense essential oil and carrier oil. Use as much as needed to cover the affected area.
The geranium essential oil has anti-inflammatory compounds and helps improve blood circulation around the area it is applied. It is popularly used as a remedy for rheumatism and neuralgia and helps heal a herniated disc as well.
Dilute the geranium essential oil with a carrier oil like coconut oil or almond oil and massage the affected area.
1-2 drops of geranium essential oil mixed with 8-9 drops of carrier oil. Use as much as is needed to cover the affected area.
The menthol in peppermint essential provides a cooling effect while also providing relief from pain caused by the herniation. It also helps with stiffness in muscles surrounding the inflamed disc.
Apply peppermint essential oil directly to the affected area to get relief from a herniated disc.
As much as needed to cover the affected area, applied once or twice a day.
Vitamin C helps in the creation of collagen that is needed for tissue repair. Vitamin C has proven to be beneficial in healing a herniated disc.
You can get Vitamin C from foods like bell peppers, broccoli, citrus fruits, cauliflower, and spinach, but if you’re not getting adequate amounts of Vitamin C, you can take supplements.
Take supplements as prescribed by your doctor.
The heat helps improve blood circulation. Placing a heating pad on the affected area will provide relief from pain and also speed up recovery because of increased blood flow.
You can apply a heating pad or a steamed towel to the affected area.
Use as often as you like for relief.
While applying heat to the affected area increases blood flow, applying something cold helps reduce inflammation and swelling of the disc. If you’re wondering how to fix a bulging disc, alternating between hot and cold therapies is a great way to get the benefits of heat and cold.
When you first experience pain from a herniated disc, it is best to start with cold therapy to help the swelling subside. Follow this up with heat therapy to improve blood flow and speed up healing. You can then alternate between cold and hot compresses.
Use as often as you like for relief.
Disc herniation occurs because of the gradual wear and tear of the intervertebral discs. This happens as you age and also because of prolonged vigorous activity that damages the disc. Your weight, genetics, habits and day-to-day activities also factor in. You can take the following precautions to avoid getting a herniated disc, or to avoid the aggravation of one:
If you’re wondering how to fix a herniated disc, herniation needs rest, the right exercises and external stimulants to heal completely. If your worry is can a herniated disc heal naturally, with the home remedies and prevention methods outlined in this article, you will be able to get relief from a herniated disc and speed up recovery.
A disc herniation often heals on its own with rest and appropriate remediation. In case of shooting pain and side effects like a fever, you may need further attention. Surgery helps in severe cases.
It usually takes between 4-6 weeks to heal.