Disc Bulge Treatment: Diagnosis, Recovery Options, and What You Can Do at Home (Part 2)

In Part 1 of this series, we looked at what an intervertebral disc is, how disc injuries occur, and why not all disc bulges cause pain. If you haven’t read that post yet, I’d recommend starting there first.

In Part 2, we’ll focus on:

• How disc injuries are diagnosed
• Treatment options for disc bulges
• Practical things you can do at home to support recovery
• Habits and movement strategies to reduce the risk of flare-ups

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​My goal with this post, and the blog section of this website more broadly, is to share practical tools you can actually use. With over 300 blog posts and videos, there’s a lot of information here, so I’ll link to relevant resources where appropriate to make this post a central hub for disc injuries and lower back pain.

Diagnosing a disc injury

A disc injury is usually investigated because someone is experiencing lower back pain, leg pain, or sciatica-type symptoms.

When I see someone in practice, diagnosis always starts with a thorough history, including questions such as:

• How did the pain start?
• What makes it better or worse?
• Does the pain travel into the legs or arms?
• Are there positions or movements that aggravate it?

Often, the answers to these questions already provide strong clues as to what is happening. This is followed by a physical examination, which may include:

• Muscle strength testing
• Neurological testing
• Orthopaedic tests
• Range of motion assessment
• Joint function evaluation

​Only after this process do we consider diagnostic imaging if required.

Imaging and Disc Bulges

• X-rays show bones, not discs
• MRI scans are the most accurate way to visualise disc bulges

However, it’s important to remember that seeing a disc bulge on an MRI does not automatically mean it is the cause of your pain.  Imaging should always be interpreted in conjunction with a proper clinical examination, not in isolation.

Three key points to remember:

1. Having a disc bulge does not necessarily mean you will have pain
2. Scans do not always identify the true source of pain
3. The size or severity of a disc bulge does not reliably correlate with pain levels

Treatment options for disc injuries

So, what can you do if you’ve been diagnosed with a disc injury?

There is no single approach that works for everyone, as disc injuries can present very differently. My general philosophy is to start with conservative, non-invasive care, and progress only if necessary.

Common non-invasive options include:

• Chiropractic care
• Physiotherapy
• Osteopathy
• Appropriate rehabilitation exercises
• Movement and posture education
• Pain relief strategies
• Pain education
• Heat or ice, depending on the presentation

More invasive options, such as steroid injections or surgery, may be considered in certain cases.

In my opinion, surgery should usually be a last resort, unless there are red-flag symptoms such as significant neurological loss or changes in bowel or bladder control.

Pain Relief Options for Disc Injuries

Pain relief can be an important part of managing a disc injury, especially in the early or more painful stages, as it may help you stay mobile, sleep better, and engage with rehabilitation and recovery strategies.

It’s important to remember that pain relief does not fix the underlying cause, but when used appropriately, it can play a supportive role in the overall recovery process.

Some common helpful pain relief options include:

• Heat or ice therapy
• Gentle (safe) movement
• Posture and position changes
• Soft tissue therapy
• Breathing and relaxation strategies
• Anti-inflammatory diet (leafy greens, nuts, fatty fish, berries)
• Tumeric (has anti-inflammatory properties)
• Omega 3’s (natural anti-inflammatories)
• Magnesium (nerve relaxation and muscle function)
• Good hydration
  
  

These approaches are often used alongside chiropractic care and rehabilitation exercises to support recovery.

It is also important to remember that tissue damage is only one part of the pain puzzle. Your thoughts, beliefs, expectations, plus a bunch of other things all play a role in the pain you experience. Check out the Explain pain book to find out more about this. Most libraries have copies of it too.

A key part of this is understanding what is going on, and this is why I have written this blog series.

Medication and Medical Pain Relief Options
In some cases, pain levels may be high enough that stronger pain relief is required, particularly if pain is limiting sleep, movement, or daily function.

This is where it may be appropriate to consult your GP or medical practitioner, who can advise on:

• Short-term pain relief medications
• Anti-inflammatory options (where appropriate)
• Pain relief medications for nerve type pain
• Other medical interventions based on your individual presentation

Your GP can help determine whether medication is suitable and how it fits into your broader care plan.
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A Balanced Approach to Pain Relief
The goal with pain relief, whether natural or medical, is not simply to “push through” pain, but to:

• Reduce excessive discomfort
• Maintain safe movement
• Allow rehabilitation and recovery to take place

Ideally, pain relief strategies are used as a short-term support, alongside approaches that address movement, strength, stability, and contributing habits.  When pain is managed appropriately, people are often better able to stay active, move well, and progress their recovery.​
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Key Takeaway
Pain relief can be an important tool, but long-term improvement usually comes from addressing the underlying factors that contributed to the disc injury in the first place. When pain is managed appropriately, people are often better able to stay active, move well, and progress their recovery.

How to help yourself with a disc injury

I am sure this section is one of the main reasons you are reading this post. I will go through some of the key things you can try when it comes recovering from a disc injury. I will also link to previous posts and videos you can watch to expand on each of the topics if appropriate.

Chiropractic care

In cases of disc injury, chiropractic care aims to:

• Improve joint function and spinal movement
• Reduce mechanical stress on the injured area
• Improve communication between the brain and body (somatosensory integration)

​There are many different chiropractic techniques available, and the most appropriate approach depends on the individual and their presentation. In my opinion, chiropractic care tends to work best when combined with appropriate movement, strength and stability training.

Manage the soft tissue component

Disc injuries are often accompanied by muscle spasm and tightness.

Helpful strategies include:

• Heat therapy to relax tight muscles (Here is my blog post on the best way to use heat therapy)
• Massage or soft tissue work (using a ball on the wall is a great option for this)
• Use ice for acute injuries (Here is my blog post on the best way to use ice for an injury)
• Gentle, safe movement to reduce stiffness and improve the brains awareness of the injured area

Avoiding Aggravation Through Better Movement

Many disc injuries develop over years due to poor movement habits, so improving how you move is crucial. Not only will help reduce pain, but it can also help prevent future problems or flare ups too.

Key strategies include:

• Use proper lifting technique, lift with your legs, not your back
• Avoid twisting while carrying load
• Practice safe ways to get out of chairs and bed (I show a good way of getting out of bed with a sore lower back in this video here)
• Reduce prolonged slouched sitting (This video shows you how to sit with a disc injury)
• Practice simple safe movement. Two of my favorites are the cat/cow and the circle exercises (I explain both movements in this dealing with a sore lower back video)

One of the most important movements to master is the hip hinge. Repeated bending through the lower back (instead of the hips) is one of the fastest ways to overload spinal discs.

If you are unsure about the hip hinge, you can watch my hip hinge instructional video here. 

Distraction matters

Interestingly, research has shown that being distracted while lifting significantly increases the risk of acute lower back injury (by up to 25x), another reminder that how you move matters just as much as what you lift. You can watch a short video on this research here.

Try the "Static Back" position

A simple position many people find helpful is the static back or 90-90 position. It is really simple but such a useful position to lay in with lower back or even upper back pain.  Here is how to do it:

• Lie on your back
• Rest your lower legs up on a chair, couch, box, or ottoman
• Hips and knees at 90 degrees
• Lay in this position for up to 20 minutes.

This position reduces pressure through the lower back and can be a useful way to settle symptoms.

This position is the first thing I explain in the related video linked below. 

Related: Lower back pain relief: Try these 4 simple moves

Strengthening and Rehabilitation

Once pain is more settled, the focus should shift to improving spinal stability and strength.

Disc injuries are often associated with:

• Poor muscular support
• Reduced coordination
• Weak deep stabilising muscles

Targeted rehab exercises can help restore support without aggravating the disc, just make sure exercises are appropriate for your stage of recovery and taught correctly. Technique is key with these. 

There are numerous different ways to strengthen the back and core. There is Pilates, gym work, or just simple exercises you can do at home. Find something that you will be able to do consistently. 

Improving Movement Patterns Long-Term

Beyond rehab, improving general movement quality is key for long-term prevention.
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Helpful options include:

• Hip hinge retraining (mentioned above)
• Pilates or yoga
• Foundation Training (which I personally find very effective)
• A good PT will be able to help you with this too. 
• This is also something that I focus on when I see people in practice. 

​These approaches help build strength while reinforcing healthier movement patterns.

Where to from here?

That brings us to the end of this two-part series on disc injuries.

Hopefully, these posts have helped you:

• Better understand disc bulges
• Reduce unnecessary fear around imaging findings
• Identify practical steps you can take to help yourself

Many of these strategies are useful even if you don’t currently have back pain. As I often say, prevention is better than cure.

If you’d like a chiropractic assessment to see if we could help you, you can book an appointment online here, or if you have any questions, or are just not sure if chiropractic would be right for you, contact the clinic and we can answer any questions you may have.
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And if you think someone you know could benefit from this information, please feel free to share it.

​FAQ – Part 2: Diagnosis, Treatment & Self-Care

How is a disc bulge diagnosed?

Diagnosis usually involves a detailed history and physical examination. MRI scans can identify disc bulges, but imaging findings should always be interpreted alongside symptoms and examination results.

Do MRI scans always show the cause of back pain?

No. MRI scans often show disc bulges in people without pain. Imaging should support,  not replace, a thorough clinical assessment.

Can a disc bulge heal without surgery?

In many cases, yes. Most disc bulges improve with conservative care, movement modification, and appropriate rehabilitation. Surgery is usually considered only if symptoms are severe or not improving.

What treatments are commonly used for disc bulges?

Common treatments include chiropractic care, physiotherapy, rehabilitation exercises, movement advice, pain management strategies, and in some cases medical interventions such as injections or surgery.

What can I do at home to help a disc bulge?

Helpful strategies may include improving sitting posture, avoiding aggravating movements, practising good lifting technique, using heat or ice appropriately, and performing suitable stability and movement exercises.

What movements tend to aggravate a disc bulge?

Prolonged slouched sitting, bending through the lower back instead of the hips, twisting under load, and staying in one position for too long commonly aggravate disc-related symptoms, but this often differs from person to person.

Is exercise safe with a disc bulge?

Exercise is often helpful, but it needs to be appropriate for the individual and stage of recovery. Stability-focused and controlled exercises are usually preferred over aggressive stretching or high-load movements. Its always a good idea to check with your health professional before starting an exercise program. 

Can chiropractic care help with a disc bulge?

Chiropractic care may help by improving spinal movement, reducing mechanical stress, and supporting nervous system function. It is often combined with rehabilitation and movement advice.

When should I see my GP or seek urgent medical care?

Urgent medical assessment is required if a disc injury is associated with loss of bowel or bladder control, significant or worsening weakness, or progressive numbness.