Everything you need to know about disc pain
In pain and worried or unsure what to do? We’re Here.
Disc Pathology is extremely common — more than 1 in every 100 people experience it every single day.
The good news? Most cases improve without scans or injections. But some people need a helping hand to get things to settle quickly and effectively.
Are you in pain now?
There are three types of disc pathology
- Disc Protrusion (Bulge) – This is when the disc pushes outward slightly but the outer layer stays intact.
- Disc Herniation – This is when the inner material pushes further through the outer layer but remains connected.
- Disc Sequestration – This is when a small piece of disc material breaks off.
These all sound dramatic — However, often these disc pathology can all shrink on their own with a few simple exercises.
If you’re reading this while struggling to sit down or the pain is reproduced when you roll over in bed, perhaps you’re bracing yourself to take a step thinking “This Disc pain is really bothering me”
— here are simple things that genuinely help.
These strategies won’t fix everything — but they can make today easier. And right now, that matters.
If you’re worried about anything or would like to speak to one of our professionals today, get in touch, we are more than happy to help.
What you can do now
Use ice or heat
Ice calms irritation; heat relaxes tight muscles. Use whichever feels better.
Move gently
Light walking or swimming reduces stiffness and speeds up recovery more effectively than rest.
Try gentle pelvic tilts which will help reduce stiffness, increase range of motion, and decrease pain.
Postural awareness Lumbar Flexion –It is very common for disc pain to be worse during lumbar flexion / any movements that bend/slouch your lower back forewords.
What To Do Instead
Before you move — especially when going from sitting to standing — try this:
Gently tilt your pelvis so your lower back flattens slightly.
Lightly tighten your stomach muscles (about 3–4 out of 10 effort).
Keep that gentle brace as you stand up.
Postural adjustments
- Adductor Squeeze with Pelvic Tilt (On Your Back) Purpose: Activates deep support muscles without stressing the disc.
How to do it:
- Lie on your back with knees bent.
- Place a pillow or ball between your knees.
- Gently tilt your pelvis so your lower back presses into the floor.
- Lightly squeeze the pillow.
(Breathe normally.) - Hold for 5 seconds.
- Relax slowly.
Repeat 8–10 times.
Keep the movement small and controlled.
Self massage (after 3+ days)
Light – medium pressure into your Lower back. This will cause some initial discomfort followed by calming effects on the muscle and pain.
Anti-inflammatories (e.g ibuprofen)
Check with your GP to see if your suitable for medication to help reduce swelling and pain so movement feels easier.
Important: When to not use this guide and seek medical attention
This guide is intended for common, non-specific ankle pain. Do not continue and seek urgent medical attention if you have any of the following symptoms:
New or worsening numbness or altered sensation around the groin and saddle region.
Changes to bladder or bowel control, including difficulty starting or stopping urination, loss of control, or new constipation without a clear cause.
Progressive weakness in one or more limbs, or difficulty walking that is worsening.
Severe, unrelenting ankle pain that is not eased by rest or position and is rapidly worsening.
Ankle pain following a significant trauma (e.g. fall, accident, car crash).
Ankle pain accompanied by fever, unexplained weight loss, night sweats, or feeling generally unwell.
These symptoms may require immediate medical assessment. If you’re unsure whether your symptoms are a red flag, it’s always safer to seek advice from a qualified healthcare professional before continuing with exercises or stretches. We would love to hear from you, feel free to give us a call and ask about your symptoms before committing to a consultation.
How we treat Disc Pathology in clinic
Everyone heals differently — but with the right plan, almost everyone improves.
Our expert osteopaths and physiotherapists are experienced in diagnosing and treating Disc Pathology in adults of all ages.
If you book an appointment with us, we’ll provide you with:
- Evidence-based, simple exercises that fit into your day
- Hands-on treatment to reduces stiffness, tension, and pain
- Clear explanations so you understand exactly what’s happening in your body
To top it all off, we work with a prevention mindset — we help you build Disc-friendly habits for posture, ergonomics, and movement so pain doesn’t keep coming back.
The Formby Injury & Rehab Clinic promise
We’ll always leave you knowing the big three:
How long it should take to heal
Expert-led
We are experts in treating musculoskeletal pain & injury. It’s our bread and butter.
Goal-oriented
Rehab isn’t finished until you’re doing the things you love and feeling your best again.
Evidence-based
We provide innovative healthcare by staying up to date with the latest research.
Trackable progress
You’ll receive a progress tracker at your first appointment, helping us make reall progress.
Get in Touch
Give us a call
0101020203
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0101020203
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