Back disc treatment at home | 14 ways to treat lumbar disc at home

Last updated: November 19, 2025 Many people prefer to try less risky methods such as lumbar disc treatment at home before undergoing surgery. These methods include medication, physical therapy exercises, limited rest, light physical activity, massage, and techniques such as chiropractic. They aim to reduce inflammation, relieve pain and improve movement, and if done correctly, can speed up the healing process. Stay with us to check more of these items. Treatment method brief explanation Oral drugs Reducing inflammation and pain with NSAIDs, muscle relaxants to control spasms, and taking strengthening supplements Hot and cold compress Cold to reduce initial inflammation, warm to reduce spasm and improve blood circulation Physiotherapy and stretching-strengthening exercises including hamstring stretch, partial crunch, bridge movement, Williams and McKenzie exercises; The goal is to increase flexibility and strengthen central muscles Light physical activity Walking, slow motion and stationary bike to maintain mobility and reduce pressure on the disc massage and chiropractic reducing spasm and improving spine movement; Perform only with standard technique Acupuncture Improve pain and spasm through stimulation of specialized points Hydrotherapy Reducing weight pressure on the spine and increasing blood flow supplements and herbal medicines Using magnesium, vitamin D, omega-3, turmeric and ginger to reduce inflammation

Use of oral drugs

Using oral medications is one of the most common ways to treat lumbar disc at home. By reducing inflammation, some of these drugs have a positive effect on reducing pain and improving movement, and in response to the question will the lumbar disc heal, it can be said that the correct use of these drugs is part of the healing process. Nonsteroidal anti-inflammatory drugs such as ibuprofen and naproxen are widely used options that can help reduce inflammation;

Also, some simple pain relievers such as acetaminophen are effective in reducing pain. For patients with muscle spasms, taking muscle relaxants can provide more relaxation. The use of strengthening supplements such as vitamin D and magnesium also helps to improve the function of muscles and bones.

Use of injectable drugs

Injection of anti-inflammatory drugs and painkillers is one of the effective solutions for patients who are facing severe pain caused by lumbar disc. This method is usually recommended in situations where treatment of lumbar disc at home with oral drugs is not effective enough. A steroid injection near the spine reduces inflammation and pressure on the nerves, which can help reduce pain.

In some cases, local anesthetics are also used to control pain. These types of injections are usually performed in medical environments under the supervision of a specialist doctor, and referring to the best lumbar disc doctor plays a significant role in this field.

Lower back disc physiotherapy at home

Physiotherapy is one of the most important parts of lumbar disc treatment, which helps improve mobility and reduce pain. This method includes stretching and strengthening exercises that strengthen the muscles that support the spine and reduce pressure on the damaged discs. Some exercises include gentle stretching and exercises that improve flexibility

In addition, techniques such as manual therapy, use of home physiotherapy devices, and posture correction can help improve the patient's condition. Observing the principles of physical therapy and regularly performing the recommended exercises is considered one of the best ways to treat mild back disc at home.

Dr. Hans Rauter, Spine Surgeon and Clinical Physiotherapist, Germany:"In many cases, home physiotherapy can be as effective as clinical treatments, especially when the exercise program is properly designed and followed with expert guidance. Teaching patients corrective movements allows them to help improve their lumbar disc in the safe environment of their home."

Rest

Balanced rest is one of the important elements in the treatment of lumbar disc at home, but it should be noted that excessive rest is not only not useful, but can cause muscle wasting and delay recovery. In the early days after the onset of pain, it is necessary to reduce heavy activities, but it is also important to maintain relative mobility and maintain proper body posture while resting. Here are the key points related to proper rest for lumbar disc recovery:

• Avoid absolute rest for more than 48 hours; Because long immobility weakens the muscles and slows down the recovery process.
• Limit heavy activities in the first days; But at the same time, have a light and controlled movement.
• Sleep on a surface that distributes pressure evenly; such as a medical mattress or a semi-hard surface.
• The spine should remain in a normal position; It is recommended to sleep on the side with slightly bent knees and put a pillow between the legs.
• Correct body posture during rest; The correct positioning of the body when sitting or sleeping can prevent excessive pressure on the intervertebral discs.

Light and controlled physical activity

Contrary to popular belief, balanced mobility and doing proper exercises can play an important role in improving the lumbar disc. Light exercise such as gentle walking, stretching, and swimming can improve circulation and reduce inflammation. In choosing the type of physical activity, sudden movements and heavy sports that put a lot of pressure on the spine should be avoided. Gentle and strengthening movements of the abdominal and back muscles can help reduce the pressure on the intervertebral discs and accelerate the treatment process of the back disc at home.

Massage

Massage therapy is one of the effective home treatment methods for disc rupture. Performing massage with correct techniques increases blood circulation in the affected area and reduces inflammation; Also, massage can help reduce stress and create muscle relaxation, which is effective in improving the patient's condition. The use of warming vegetable oils can enhance the massage effect;

However, massage should be done gently and carefully, as applying inappropriate pressure may worsen the condition of the disc. It is recommended to consult with a physiotherapist or massage therapist to choose the right method.

Chiropractic

Chiropractic is one of the non-drug methods for improving spine problems, which includes adjusting the vertebrae and reducing the pressure on the intervertebral discs. This procedure is usually performed by chiropractors and may be beneficial for patients who suffer from chronic back disc pain. Corrective movements and manual adjustment of the spine in this method can reduce the pressure on the discs and give better performance to the movement system.

Note, this procedure should be done by experts to avoid possible injuries.

Acupuncture

Acupuncture is one of the traditional methods to reduce pain caused by lumbar disc, which is considered as home treatment for lumbar disc rupture. By stimulating certain points of the body, this method helps to relieve pain and improve the functioning of the nervous system. This method balances the flow of energy in the body and reduces inflammation and muscle spasm around the spine.

Many patients using lumbar disc therapy at home choose acupuncture as a complementary option alongside physical therapy and exercise therapy. acupuncture for lumbar disc can help reduce dependency on pain medication and gradually improve symptoms.

food supplements

Consumption of nutritional supplements plays an important role in strengthening spine health and reducing lumbar disc inflammation. Certain nutrients such as calcium, magnesium, vitamin D, and omega-3 can help strengthen bones and reduce inflammation. These ingredients are very useful for lumbar disc treatment at home, as they help to regenerate damaged tissues and reduce pain. The use of glucosamine and chondroitin have also been introduced in some studies as supplements that can be effective in maintaining the health of the intervertebral discs.

food active ingredient explanation Salmon fish Omega 3 Has strong anti-inflammatory properties to reduce inflammation around damaged discs Low-fat yogurt Calcium and vitamin D It helps to strengthen the bones and vertebrae of the spine almonds and walnuts Magnesium and Omega 3 Magnesium helps to reduce muscle cramps and omega-3 helps to reduce inflammation Egg Vitamin D It helps to better absorb calcium and maintain bone health Bone broth Glucosamine and chondroitin It is effective in the regeneration of cartilage tissue and intervertebral disc Spinach and broccoli Magnesium and vitamin K They are effective in strengthening connective tissues and reducing inflammation Chia seeds or flax seeds Omega 3 A herbal option to reduce inflammation and improve blood flow to damaged tissue Avocado Useful fats and magnesium It helps to improve the flexibility of the joints and muscles around the spine

Hydrotherapy for back disc treatment at home

Hydrotherapy is one of the low-pressure and effective methods to reduce lumbar disc pain. Exercising in water reduces pressure on the spine and allows the back muscles to strengthen without bearing body weight. Swimming in warm water, gentle stretching in the pool, and walking in water can be used to treat lumbar disc at home. Warm water increases blood circulation, reduces inflammation and relieves pain in the muscles around the spine. This method is a suitable option for patients who cannot tolerate heavy exercises.

walking

Walking is one of the best light exercises to strengthen the back muscles and reduce the pain caused by the back disc. Unlike some exercises that put a lot of pressure on the spine, walking improves blood circulation and increases oxygen delivery to the intervertebral discs. To treat lumbar disc at home, it is better to take a slow walk on smooth surfaces for 20 to 30 minutes a day. It is very important to use medical shoes and maintain the correct posture while walking.

Heel stretch exercise

Heel stretch is one of the useful exercises to strengthen the muscles of the back of the thigh and reduce the pressure on the spine. This exercise improves the flexibility of the hamstring muscles and reduces tension in the lower back. To perform this movement, a person should sit on the floor and straighten one leg and bend the other leg. Then, bending forward, try to touch the tips of the toes of the straight leg. This movement should be kept 10 to 15 seconds and repeated 3 to 5 times on each side. Treatment of lumbar disc at home with this exercise helps to reduce the dryness of the muscles around the lower back.

Aerobic exercises

Aerobic exercises are one of the effective ways to improve the performance of back muscles and increase physical endurance. These exercises increase blood flow and oxygen supply to the spinal tissues, which helps speed up the healing process. Activities such as stationary cycling, brisk walking, swimming, and light aerobic exercises are among the suitable options for lumbar disc treatment at home. These exercises should not include sudden movements and jumping, because there may be a lot of pressure on the intervertebral discs.

Light aerobic exercises, along with water therapy, muscle stretching, and physical therapy, are considered one of the best ways to treat mild back disc at home.

Hamstring stretch

Hamstring stretching is one of the useful exercises to reduce the pressure on the spine and improve the flexibility of the thigh muscles. This exercise can reduce pain and improve back movement, especially for people with mild lumbar disc herniation. The hamstring muscles are located at the back of the thigh and if they are too tight, they can put a lot of pressure on the lower back.

To perform this movement, a person should sit on the floor, straighten one leg and bend the other leg. Then slowly bend forward and try to touch the toes of the flat foot. This stretch should be held for about 10 to 15 seconds and then repeated with the other leg. It is recommended to perform this exercise 3 to 5 times daily.

Minor crunches

Minor crunches are a good strengthening exercise to strengthen the abdominal muscles and support the spine. Abdominal muscle weakness can increase the pressure on the lumbar vertebrae; Therefore, doing exercises that strengthen these muscles will help reduce lumbar disc pain. To perform this movement, a person should lie on the ground on his back, bend the knees and place the soles of the feet on the ground;

Then by contracting the abdominal muscles, lift the head and shoulders slightly off the ground and lower them again. When doing this movement, you should avoid pulling the neck or putting too much pressure on the back.

Hot or cold compress

Using a hot or cold compress is one of the effective ways to reduce inflammation and relieve pain caused by lumbar disc. A cold compress can help reduce swelling and numb the area, while heat increases circulation and reduces muscle stiffness. In the early stages of pain, using a cold compress for 15 to 20 minutes can help reduce inflammation.

After a few days, a warm compress will be more effective in relaxing the muscles and reducing tension in the affected area. Some people combine these two methods alternately to get the best results. Treating lumbar disc at home with this simple but practical method can help control pain without the need for medication.

Use of herbal medicines

Herbal medicines are one of the natural methods to reduce inflammation and relieve pain caused by lumbar disc. Some plants have anti-inflammatory and sedative properties and can help reduce pressure on the nerves. Turmeric is one of the most effective herbs in this field, because it contains curcumin, which has strong anti-inflammatory properties. Ginger is also known as a natural anti-inflammatory and its consumption in the form of tea or supplement can help reduce inflammation;

Also, herbal oils such as lavender oil and peppermint oil are useful for massaging the lower back and can relax the muscles.

Exercises to strengthen back muscles to treat back disc pain at home

Exercises to strengthen the back muscles are one of the most effective parts of back disc home treatment. Studies have shown that regular corrective and stretching exercises, especially exercises that focus on strengthening the core muscles, can reduce the pain intensity by 50% and improve motor performance by 60% in patients with lumbar disc herniation.

Also, according to clinical research, doing at least 3 to 5 sessions of exercise per week for 20 to 30 minutes continuously, during 8 to 12 weeks, can play a significant role in reducing inflammation, returning the disc to its normal state, and preventing disease recurrence. If these exercises are performed correctly and under supervision, in many cases they will replace expensive and invasive methods.

Williams exercises

Williams exercises include stretching and strengthening movements designed to increase flexibility of the spine and reduce pressure on the discs. One of the important exercises of this method is raising the knees while lying down. A person should lie on his back, bend his knees and slowly bring one of them to his chest. Maintain this position for 10 seconds and then repeat with the other leg. Performing these movements regularly helps to improve the performance of the back muscles.

Mackenzie Exercises

McKenzie exercises focus on increasing the flexibility of the spine and reducing pressure on the intervertebral discs. One of the effective exercises of this method is the cobra movement, which reduces the pressure on the sciatic nerve and improves the pain caused by the lumbar disc. To perform this movement, a person should lie on his stomach, place his hands under the shoulders and slowly lift his upper body off the ground. This exercise should be done gradually and without much pressure.

Bridging to strengthen core muscles

The bridging movement is one of the effective exercises to strengthen the back, stomach and hip muscles. The person should lie on his back, bend the knees and place the soles of the feet on the floor. Then he should lift his pelvis off the ground and maintain this position for a few seconds. This exercise helps to increase the strength of the supporting muscles of the spine and reduces back pain.

Effective adjunctive therapies to treat lumbar disc at home

Some methods do not directly repair the disc, but they play an important role in reducing pain, improving movement and speeding up the treatment process of lumbar disc at home. These actions strengthen the effect of the main treatments by creating more suitable conditions for the spine.

These co-therapies include the following:

1. Improve the ergonomics of the working and sleeping environment; adjust the chair, monitor height and use the right pillow
2. Correcting sitting and standing habits; Reducing continuous pressure on the lumbar vertebrae
3. Relaxation and diaphragmatic breathing; reducing lumbar muscle tension and calming the nervous system
4. Short-term use of a medical belt; Back support in periods of severe pain without long-term dependence

Is the lumbar disc treatment at home effective?

Lumbar disc treatment at home can help reduce symptoms and improve the patient's condition, but this method should be examined and managed professionally. The severity of the disc damage and the patient's condition determine the appropriate treatment. If a person performs some movements or treatment methods on his own without consulting a doctor, the condition of the protruding disc may worsen and the pain may intensify. Methods such as corrective exercises, physical therapy, drug therapy, and the use of hot and cold compresses can help reduce inflammation and improve spine mobility.

If you don't get your desired treatment with superficial and home treatments, the best course of action is to consult a specialist doctor; Dr. Yazdan Panahi, neurosurgeon, in the first step, accurately evaluates the condition of the disc and the amount of damage, and then, based on the findings, suggests the most suitable non-surgical methods to reduce pain, control inflammation and improve the function of the spine.

His goal is to provide a minimally invasive, effective and appropriate treatment plan for each patient. If your pain continues or you need expert guidance, contacting Dr. Yazdan Panahi's clinic can be the best step to choose the correct and safe treatment path.

Address: Tehran, Ferdowsi Street, Bank Melli Hospital Building

Contact number: 09385664232

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Dr. Yazdan Panahi

Student of Shahid Beheshti University of Tehran. The top rank of the specialized board of neurosurgery. 7-year history of performing complex operations on the base of the skull and brain and spinal cord tumors, 7-year history of complex operations on the spine

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4 comments about "Back disc treatment at home". 14 ways to treat lumbar disc at home"

1. 

   After taking these anti-inflammatory drugs, may I be able to do physical therapy exercises better and get results sooner?

   Reply
   1. 

      Yes, taking anti-inflammatory drugs can help you perform physical therapy exercises with less pain and, as a result, increase the effectiveness of these exercises. By reducing inflammation and pain, these drugs provide the conditions for correct and effective physical therapy exercises, and in this way, they can help speed up your recovery process. Of course, it is important to take medications and perform physical therapy under the supervision and consultation of a specialist doctor in order to achieve the best results.

      Reply
2. 

   If I do the steroid injection, I don't need to take oral medicine anymore?

   Reply
   1. 

      Steroid injection can be very effective in reducing inflammation and pain caused by the lumbar disc and is recommended in cases where oral medications are not effective enough. But whether or not you will no longer need to take oral medications after steroid injections depends on the severity of your pain and your specific circumstances. In many cases, steroid injections are considered part of a comprehensive treatment plan, and oral medications, physical therapy, and other treatments may still be needed to achieve the best results. Therefore, I recommend that you consult your doctor for a more detailed examination of your condition and to determine the best treatment plan.

      Reply

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