How to Heal a Herniated Disc Quickly?
Between 5 to 20 out of every 1,000 adults develop a herniated disc each year. Age, strenuous physical activity, and even genetics can increase your risk of getting this common spinal condition. Understanding how to heal a herniated disc quickly can help you avoid lengthy recovery times and disruptions to your routine.

While recovery times can vary from person to person, let’s explore general tips for healing a herniated disc quickly.
Table of Contents
- How Can I Speed Up the Healing of a Herniated Disc?
- Can a Herniated Disc 100% Heal?
- How I Healed My Herniated Disc Naturally
- Do Hot Showers Help Herniated Discs?
- Is a Herniated Disc Pain for Life?
- How Can I Tell if My Herniated Disc Is Healing?
How Can I Speed Up the Healing of a Herniated Disc?
You can speed up the healing of a herniated disc by avoiding high-impact activities, returning to your regular activities gradually, and staying mobile with low-impact exercise.
After sustaining a herniated disc, many people assume that the best strategy is to avoid all physical activity. However, excessive bedrest can harm, not help, your healing process. Remaining in bed can lead to stiffness and weaker muscles, ultimately placing more impact on the damaged disc.
To speed up the herniated disc healing process, take a break from any activity that triggers your symptoms. But, stay mobile with gentle activities, like walking, stretching, and strengthening exercises (as prescribed by your physical therapist). Wait for your doctor’s approval to add intense activities back into your routine.
Other Ways to Quickly Heal a Herniated Disc
Along with adjusting your activities, the following methods may speed up your herniated disc recovery process:
- Heat and cold therapy to reduce inflammation and improve range of motion
- Practice good posture to keep the spine in alignment and remove pressure from the damaged disc
- Prioritize high-quality sleep, which is your body’s opportunity to reset and recover. Sleep also reduces your body’s levels of cortisol, the stress hormone. Cortisol works against growth hormones by breaking down tissues to use as energy and can slow down your herniated disc recovery process.
- Visit a physician for an evaluation ASAP to begin the recovery process, prevent further damage, and receive personalized guidance.
Can a Herniated Disc 100% Heal?
A herniated disc can 100% heal. Additionally, even if the disc doesn’t fully heal, it can become asymptomatic over time with treatment.
100% healing from a herniated disc is possible with early intervention and a treatment plan. If the herniated disc is addressed in its early stages, a complete recovery is more likely. The longer you wait to receive treatment after getting a herniated disc, the lower the chance that you can heal fully without surgery.
How I Healed My Herniated Disc Naturally
You can heal a herniated disc naturally with gentle exercise, proper posture, and good nutrition.
Gentle exercise, as recommended by your physical therapist, can accelerate the healing process by improving blood flow to your spine. Blood carries oxygen and nutrients throughout the body, making it essential for tissue regeneration. Low-impact exercise can provide the benefit of improved circulation without placing excessive pressure on the injured disc.
Examples of low-impact exercise that can help a herniated disc heal naturally include:
- Walking
- Swimming
- Water aerobics
- Gentle stretching and strengthening exercises
- Yoga (avoiding excessive twisting of the spine)
- Cycling
Proper posture keeps the vertebrae stacked in ideal alignment. This minimizes the impact on a herniated disc, giving it a chance to heal. Consider your posture while sitting down, exercising, and standing. If you sit at a desk during the workday, investing in a desk chair with excellent lumbar support can support your healing process.
Good nutrition is an essential piece of the puzzle for natural herniated disc healing. Your body needs a variety of nutrients to regenerate damaged tissue, including vitamins E, C, K, and D, calcium, and omega-3 fatty acids. Eating a nutrient-dense diet may help naturally heal a slipped disc, and your physician may recommend supplements if needed.
Do Hot Showers Help Herniated Discs?
Hot showers can help herniated discs by boosting blood flow to the spine. It can also help alleviate muscle tension resulting from the injured disc.
Generally, heat therapy (whether from a hot shower, bath, or heating pad) is the most effective in the first few days after sustaining a herniated disc. However, it’s important to protect your skin from burns or irritation. Make sure the water isn’t too hot and never fall asleep with a heating pad on.
Some people experience muscle spasms from herniated discs. This generally occurs if the damaged disc presses on nearby nerves, which can disrupt nerve signals to the surrounding muscle tissue. Heat can relax the muscle tissue, preventing spasms and tightness.
Is a Herniated Disc Pain for Life?
A herniated disc usually isn’t pain for life. In 90% of cases, herniated disc pain goes away with non-surgical treatment.
Complete relief from herniated disc pain is possible, especially if you receive a diagnosis and begin treatment early. Many conservative therapies, including physical therapy, rest, and medications are proven to help with herniated disc pain.
How Can I Tell if My Herniated Disc Is Healing?
You may be able to tell if your herniated disc is healing if you have significantly less pain and neurological symptoms in the affected area.
Additionally, as a herniated disc is healing, you’ll likely experience fewer muscle spasms. This symptom improves as the disc inflammation decreases, leading to less pressure on nearby nerves.
How Long Does a Herniated Disc Take to Heal?
The length of time a herniated disc takes to heal depends on the severity of the injury, along with the patient’s general health. However, in most cases, the disc heals within two to twelve weeks.
Factors that can slow down herniated disc healing include:
- Nutrient deficiencies
- Not getting enough sleep
- High-impact exercise
- Being sedentary
- Not following your doctor’s recommendations
What Should I Do if My Herniated Disc Doesn’t Heal on Its Own?
If your herniated disc doesn’t heal on its own, it’s time to consult a trusted physician. Your primary care doctor may refer you to a spine specialist, such as a neurologist or orthopedic surgeon, for more advanced care.
When a herniated disc doesn’t heal with at-home care, lifestyle modifications, or physical therapy, doctors may recommend a steroid injection. This treatment involves injecting steroid medication into the area of the spine with the herniated disc. Steroid medication has powerful anti-inflammatory effects and may soothe herniated disc symptoms.
Generally, patients can only undergo three to four steroid shots per year to prevent tissue damage. If this treatment fails to provide relief and the patient has debilitating pain, surgery may be the next line of action.
Herniated Disc Surgery
Surgery for a herniated disc typically involves discectomy, the process of removing the damaged portion of the disc. This alleviates pressure on the nearby nerves for pain relief.

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Patients today have access to minimally invasive forms of discectomy, including microdiscectomy, to limit the risks of spine surgery. Additionally, innovations like the TOPS System can prevent the need for spinal fusion in patients with spinal stenosis due to a lumbar herniated disc.
Ultimately, relief from a herniated disc is possible, especially with early intervention and a trusted physician by your side. If you’re experiencing persistent lower back pain, don’t hesitate to schedule an appointment for an evaluation. It could make the difference between a quick recovery and a lengthy healing process!