Understanding Herniated Discs: A Comprehensive Guide
If you’ve ever felt a sharp, shooting pain in your back or down your leg, chances are someone has mentioned the term “herniated disc.” As an athletic trainer, I’ve encountered countless individuals dealing with this common issue, and the good news is that with the right approach, many people can manage their symptoms and get back to doing what they love.
In this blog, we’ll take a deep dive into herniated discs—what they are, how they happen, how to treat them, and how trigger points can complicate the picture. We’ll also discuss self-help strategies and exercises (don’t worry, we’ll reference some helpful illustrations for you to follow along).
So let’s unpack this topic and give you the tools to better understand and manage a herniated disc.
What Is a Herniated Disc?
Your spine is made up of a series of bones (vertebrae) cushioned by discs. These discs act like shock absorbers, helping you move and bend while protecting your spine. Each disc has two main components:
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Annulus Fibrosus: The tough outer layer.
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Nucleus Pulposus: The gel-like center.
A herniated disc occurs when the gel-like nucleus pushes through a tear or weakness in the annulus. This can irritate nearby nerves, causing pain, numbness, or weakness. Herniated discs most commonly occur in the lower back (lumbar spine) but can also affect the neck (cervical spine).

Causes of Herniated Discs
Herniated discs don’t always have a dramatic cause. Sometimes, they’re the result of wear and tear over time. Here are the most common causes:
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Degeneration: Age-related wear and tear can weaken the disc, making it more prone to injury.
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Sudden Injury: Lifting something heavy with poor form or a sudden twisting motion can lead to a herniation.
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Repetitive Strain: Overuse or repetitive activities that stress the spine can increase the risk.
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Genetics: Some people may be predisposed to weaker discs.
Symptoms of a Herniated Disc
Symptoms depend on the location of the herniation and whether it’s pressing on a nerve. Common signs include:
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Pain: Sharp or burning pain in the back, buttocks, legs, or arms (depending on the location).
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Numbness or Tingling: Affected nerves can cause these sensations in the extremities.
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Weakness: Nerve compression can weaken muscles connected to the affected nerve.
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Sciatica: A herniated disc in the lower back can compress the sciatic nerve, leading to pain radiating down the leg.
Not all herniated discs cause symptoms. Some people discover them incidentally during imaging for an unrelated issue.
Diagnosing a Herniated Disc
If you suspect a herniated disc, your healthcare provider will typically:
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Review Your Medical History: They’ll ask about your symptoms, when they started, and what activities worsen or alleviate them.
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Physical Examination: Tests may include checking your reflexes, muscle strength, and range of motion. For lower back issues, a straight-leg raise test can help identify nerve involvement.
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Imaging: MRI is the gold standard for visualizing herniated discs and identifying nerve compression. X-rays may be used to rule out other conditions.
How Are Trigger Points Related to Herniated Discs?
Trigger points—tight, hyperirritable spots in a muscle—often develop as a secondary issue in people with herniated discs. Why? Because when a nerve is compressed, muscles in the surrounding area can go into protective overdrive, creating tension and pain.
For example:
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Lumbar Herniation: Trigger points may develop in the gluteal muscles, hamstrings, or lower back muscles, exacerbating sciatic-like pain.
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Cervical Herniation: Trigger points in the neck, shoulders, and upper back can mimic or worsen symptoms.
Treating Trigger Points: Addressing these secondary trigger points through massage, dry needling, or myofascial release can provide significant relief and improve mobility. However, it’s important to address the root cause (the herniated disc) as well.
Treatment Options for Herniated Discs
The good news is that most herniated discs can be managed without surgery. Here are the most common treatment approaches:
1. Conservative Care
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Rest and Activity Modification: Avoid activities that worsen your pain but stay as active as possible to prevent stiffness.
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Physical Therapy: A physical therapist can design a program to strengthen your core and improve spinal stability.
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Manual Therapy: Techniques like massage and joint mobilizations can relieve tension and improve mobility.
2. Medications
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Over-the-Counter Pain Relievers: NSAIDs like ibuprofen can reduce inflammation and pain.
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Muscle Relaxants: These may be prescribed for short-term use to address muscle spasms.
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Corticosteroid Injections: In severe cases, injections can reduce inflammation around the nerve.
3. Surgical Options
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Surgery is typically reserved for cases where conservative treatments fail, or when there is significant nerve damage. Common procedures include a discectomy (removal of the herniated portion of the disc).
Self-Help Strategies for Herniated Discs
Self-care plays a huge role in managing a herniated disc. Here are some tips you can incorporate into your daily routine:
1. Postural Awareness
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Avoid slouching or sitting for prolonged periods.
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Use an ergonomic chair or lumbar support to maintain the natural curve of your spine.
2. Heat and Cold Therapy
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Ice Packs: Use in the first 48 hours to reduce inflammation.
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Heat Packs: Apply after the acute phase to relax muscles and improve circulation.
3. Stretching and Strengthening Exercises
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Focus on gentle stretches to relieve tension and strengthen the core to support your spine. Refer to our illustrated exercise guide for visuals of moves like the cat-cow stretch, pelvic tilt, and bird-dog.
4. Nerve Glides
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Nerve gliding exercises can help reduce tension along the affected nerve and improve mobility.
5. Mind-Body Techniques
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Practices like yoga, tai chi, and meditation can help reduce stress and tension in the body, which can indirectly ease symptoms.






Preventing Herniated Discs
Prevention is always better than cure. Here are some tips to reduce your risk of developing a herniated disc:
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Maintain a Healthy Weight: Excess weight adds strain to your spine.
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Strengthen Your Core: A strong core supports your back and reduces the likelihood of injury.
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Practice Proper Lifting Techniques: Bend at the knees, not the waist, and keep the load close to your body.
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Stay Active: Regular exercise improves overall spinal health.
A Quick Disclaimer
This blog is for informational purposes only and should not replace professional medical advice. If you suspect you have a herniated disc or any related symptoms, consult a qualified healthcare provider for an accurate diagnosis and treatment plan tailored to your needs.
Final Thoughts
A herniated disc can feel like a major setback, but with the right knowledge and strategies, it’s often manageable. From addressing trigger points to incorporating self-help exercises, there are plenty of ways to find relief and improve your quality of life.
Remember, early intervention is key. Don’t ignore persistent back pain or tingling in your limbs—your body is trying to tell you something! Take proactive steps, seek guidance when needed, and refer to our exercise illustrations to support your recovery journey.
Stay active, stay informed, and take care of your spine—it’s the backbone of everything you do!
References:
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American Academy of Orthopaedic Surgeons. "Herniated Disk in the Lower Back." Accessed January 2025.
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National Institute of Neurological Disorders and Stroke. "Herniated Discs Fact Sheet." 2024.
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Simons, David G., et al. Travell & Simons' Myofascial Pain and Dysfunction: The Trigger Point Manual.

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