Slipped discs are a common source of back pain, and while they can be extremely painful, there are treatments and exercises to help relieve the pain and improve the healing process. From rest and adjusting one’s posture to physical therapy, here are some of the most effective treatments and exercises for slipped disc recovery.


The first and most important step in treating a slipped disc is rest. It is essential to give your body time to heal, and that means avoiding strenuous activities and getting plenty of sleep. Too much activity can aggravate the pain and slow the healing process, so it’s important to take it easy for a few days or weeks until the pain begins to subside. It’s also important to pay attention to your posture when sitting, standing, and sleeping. Avoid any positions that may cause further strain on the area.

Ice and Heat

Applying ice or heat to the affected area can be an effective way to reduce pain and inflammation. Ice is best used in the first few days after the injury, as it helps to reduce inflammation and swelling. After that, heat can be used to help relax the muscles and improve circulation. Heat can also be applied prior to stretching exercises, as it can help to increase flexibility.

Medication and Supplements

Pain medications such as ibuprofen and acetaminophen can be helpful in reducing pain and inflammation. It is important to take the medications as directed, as taking too much or too little can be ineffective. In addition to medications, supplements such as omega-3 fatty acids, magnesium, and curcumin can also be beneficial for reducing inflammation and pain. It is important to speak with a doctor before taking any supplements.

Physical Therapy

Physical therapy can be an effective treatment for slipped discs. A physical therapist can guide you through specific exercises to strengthen the muscles around the affected area. These exercises can help to reduce pain, improve range of motion, and improve mobility. Stretching can also be beneficial, as stretching helps to improve flexibility and reduce tension in the muscles. Additionally, a physical therapist can provide guidance on how to adjust your posture to reduce strain on the area.

Home Exercises

In addition to physical therapy, there are a few home exercises that can be done to help with slipped disc recovery. Core strengthening exercises, such as planks and bridges, can help to strengthen the muscles around the affected area. Additionally, yoga poses such as the cat-cow and child’s pose can help to stretch and strengthen the back muscles. It is important to consult a doctor before beginning any exercise program.


Slipped discs can be a source of significant pain, but there are treatments and exercises that can be used to help with the recovery process. Rest is the most important step, as it allows the body time to heal. Additionally, applying ice or heat, taking medication and supplements, and doing physical therapy or home exercises can be beneficial for reducing pain and improving mobility. Everyone’s situation is different, so it is important to consult a doctor for the best treatment plan.