11/02/2025
Recovering from Disc Problems Isn’t Luck
I’ve personally dealt with L4-L5 & L5-S1 disc herniation and sciatica - so I know how frustrating daily pain can be.
Recovery didn’t happen overnight… but with the right approach, I’ve been able to heal and move again.
Here’s what truly helped me (and many others I’ve helped with): 👇
1️⃣ Rehab + Mobility Work
Targeted strengthening and mobility exercises are the *foundation* of recovery.
When your muscles support the spine properly, pain reduces naturally — no shortcuts here.
2️⃣ Posture Maintenance
A neutral spine during your daily routine is just as important as your workouts.
How you sit, stand, and bend decides whether your back heals or hurts again.
3️⃣ Hydration & Nutrition
Your spinal discs are made up of about 70–80% water
Stay hydrated and add anti-inflammatory foods like turmeric, greens, and omega-3s — they help your spine stay healthy.
4️⃣ Avoid Risky Movements
Deep forward bending or lifting from the floor can stress healing discs.
Learn to hip hinge — it’s a safe and powerful way to move while protecting your back.
5️⃣ Maintain Healthy Body Weight
Every extra pound adds extra load on your spine.
Even small, steady weight loss can noticeably reduce pain.
6️⃣ Move Often
Don’t stay still for long. Change positions, stretch, or take short walks every 30–45 minutes. Movement truly heals.
7️⃣ Manage Stress
Mental stress tightens back muscles and increases pain sensitivity.
Deep breathing, meditation, or simple mindfulness breaks make a big difference.
Recovery isn’t about avoiding movement — it’s about retraining your body to move right.
Stay patient, stay consistent, and your back will thank you. 🙌
