Neck or Lower Back Herniated Disc? Here’s How to Heal Smarter, Not Harder

Introduction

If you’re reading this and wondering “What is the best treatment for a herniated disc in the neck or lower back?”, know you’re not alone. Whether you’re dealing with a herniated disc in neck, a lumbar herniated disc, or just wondering what to do for a herniated disc, the pain, uncertainty and frustration can be overwhelming. At Unpain Clinic, we understand—and we take a different approach.

When a herniated disc in neck or lower back (lumbar herniated disc) causes pain, numbness, or weakness, it’s because the disc material has moved beyond its normal boundaries and may irritate nerves or surrounding tissues. We believe in helping you understand why it hurts, not just where, so you can find clearer, longer-term solutions.

In this article we’ll explain the problem, review the latest research on disc herniation treatment, walk through how Unpain Clinic approaches care (including the “100 Metrics Functional Assessment”), provide safe at-home guidance and answer key FAQs so you are informed and empowered. Results may vary; always consult a healthcare provider.

What is a herniated disc?

Between each pair of vertebrae in your spine sits a cushion-like structure called an intervertebral disc. This disc has a tougher outer ring (annulus fibrosus) and a softer gel-like centre (nucleus pulposus). When the outer ring cracks or weakens and the inner material pushes out, this is called a herniated disc.

Why does it hurt (neck vs lumbar)?
Herniated disc in neck (cervical spine): When the disc bulges or extrudes in the cervical region, it may put pressure on nerve roots or even the spinal cord. You may feel neck pain, pain radiating into the arm, numbness or weakness.
Lumbar herniated disc (lower back): Disc herniation in the lumbar area can irritate nerve roots that go down into the buttock, leg or foot (sciatica). You may feel lower back pain, leg pain, tingling, numbness or weakness.

Why pain persists / root causes
Pain persists when the disc material continues to irritate nerves either mechanically (compression) or chemically (inflammatory chemicals). Alongside that, poor spinal posture, weak core/trunk muscles, altered movement patterns, and delayed healing can all contribute to a prolonged course. Studies show that many cervical herniations improve over 4-6 months.

Other root causes include:
Degenerative changes in the disc (age, wear & tear)
Micro-trauma from repetitive bending, twisting, lifting
Poor movement control or weak stabilising muscles
Prolonged sitting or heavy loading without proper mechanics
Understanding why the disc herniated and why the pain remains is key—this is exactly the approach at Unpain Clinic where we emphasise a full-body assessment, not just the spot of pain.

What Research Says

Here’s a summary of evidence relevant to herniated discs (neck and lumbar), focusing on conservative/rehabilitative treatments, as surgery or injections may be required in specific cases.

Cervical (neck) herniated disc
A systematic review found no strong evidence for standard conservative treatments (NSAIDs, cortisone, physical therapy) compared to percutaneous nucleoplasty in cervical disc herniation.
A narrative review of cervical radiculopathy (nerve root irritation in neck) noted that mechanical traction, manual therapy, isometric exercises and targeted rehab may be used, though high-quality evidence is limited.
On the natural history side: most patients with cervical disc herniation + radiculopathy show significant improvement in the first 4-6 months.
Clinical guidelines note that for cervical disc disorders without serious neurological deficit, initial conservative care is supported.

Lumbar (lower back) herniated disc
A recent systematic review and meta-analysis (2025) found that exercise therapy improved pain scores (VAS), disability (Oswestry Disability Index), lumbar range of motion, and quality of life in patients with lumbar disc herniation.
Another meta-analysis found that physiotherapy interventions (for lumbar prolapsed intervertebral disc) significantly decreased pain (mean difference −0.91) and disability (mean difference −5.76) in good-quality randomized controlled trials.
A study on suspension exercise training (a type of core/trunk stabilising exercise) found significant benefits for lumbar disc herniation, though with high heterogeneity in results.
Guidelines review indicates that non-surgical management is the first line for lumbar herniated disc, with exercise, education and movement-based rehabilitation key.

What does that mean for you?
Conservative care (rehabilitation, exercise, movement correction) can help with both neck and lumbar herniated disc conditions—though evidence is stronger for lumbar than cervical.
The quality of evidence for cervical disc herniation is still limited—so careful assessment and monitoring are important.
Exercise and movement-based rehabilitation are low-risk, cost-effective adjuncts.
Because each person’s spine, disc injury, nerve involvement and healing context differ, individualised diagnosis and plan matter.
In some cases (progressive neurological deficit, cauda equina signs, severe compression) more invasive treatments may be indicated—but for many people non-surgical care is appropriate.

Treatment Options at Unpain Clinic

At Unpain Clinic we offer a whole-body, root-cause approach rather than simply treating “spot pain.” For patients with a herniated disc in neck or lumbar herniated disc, our care pathway may include:

1. Initial Assessment
Before starting treatment, we perform our signature “First Initial Assessment” — a comprehensive evaluation of posture, range-of-motion, heart-rate variability, movement patterns, and more. This helps us identify not just where pain is, but why it’s happening.

2. Manual therapy + joint & soft-tissue work
We draw on evidence showing manual therapy (mobilisation/manipulation) can support cervical spine conditions. We use safe manual techniques alongside neuromuscular release and movement correction.

3. Shockwave & EMTT (Extracorporeal Magnetotransduction Therapy)
While the literature is still emerging for herniated discs specifically, shockwave and EMTT can support tissue-healing, reduce muscular guarding and enhance neurological recovery. (See our podcast episode “How to Relieve Back Pain When Nothing Else Works” – S1E7, Nov 18 2021).

4. Neuromodulation & nerve root support
If nerve irritation from the disc is present (for example radiculopathy), we integrate neuromodulation techniques, nerve gliding, and loading strategies to support nerve-health and reduce sensitisation.

5. Movement & Exercise Prescription
Evidence supports exercise therapy for lumbar disc herniation. At Unpain Clinic we guide you through a structured, progressive exercise plan tailored to your assessment results. This may include core stabilisation, trunk control, cervical posture correction, and graded functional loading.

6. Imaging decisions & referral if indicated
If your Initial Assessment reveals red-flags (e.g., progressive weakness, bladder/bowel changes, severe nerve compression), we can recommend imaging (MRI/CT) and coordinate referral to spine specialists. Conservative care remains primary unless a surgical indication emerges.

Example patient story (anonymised)
“Jane,” a 48-year-old office worker, had been told she had a lumbar herniated disc after months of sciatic-leg pain. She had tried rest and medication but the pain persisted. At Unpain Clinic we conducted our 100 Metrics Assessment and found weak core/trunk stabilisers, hip/glute imbalance, and prolonged sitting posture. We combined manual therapy, EMTT sessions and a 6-week graded exercise programme. Over 12 weeks Jane’s leg-pain intensity dropped by 40%, her Oswestry score improved, and she regained full functional movement. Important: individual results vary and this does not guarantee a particular outcome.

At-Home Guidance: Safe Exercises & Tips

Here are some patient-friendly exercises and tips you can use between visits. Always check with your practitioner before starting, especially if you have nerve symptoms or red flags.
Safe exercise suggestions for a herniated disc (neck or lumbar)

Pelvic tilt / lumbar neutral activation: Lie on back with knees bent, gently engage your core to flatten the lower back and hold 5-10 s, repeat 10 times.
Dead bug (core stabilisation): On back, arms up, knees bent; alternate opposite arm/leg lowering slowly while maintaining lumbar stability. 8-12 reps each side.
Modified plank (side or front): Hold 10-20 s, focus on keeping back straight; progress as tolerated.
Cervical chin tuck & scapular retraction (for neck herniated disc): Sitting upright, gently tuck chin (as if nodding), hold 5 s, then squeeze shoulder blades back/downwards; repeat 10 times.
Nerve glides (for symptomatic leg/arm radiation): For lumbar disc, a sciatic-nerve glide might be: seated, extend knee slowly until mild stretch, then lower, repeat 8-10 times. For cervical disc, a median-nerve glide could involve shoulder abduction and wrist extension movement. (Note: only if instructed by therapist).
Frequent movement breaks: If you sit for long periods, stand up every 30-40 minutes, move and stretch. Prolonged static postures strain discs and nerves.
Pain-guided progress: Mild soreness is okay, but if you experience worsening radicular symptoms (numbness, weakness, tingling) stop and see your therapist.
Healthy systemic support: Sleep, hydration, anti-inflammatory diet, stress‐management all support disc and nerve healing.

Avoid or modify until cleared
Heavy lifting with bending/twisting
Prolonged sitting without breaks
High-impact loading or abrupt spinal flexion/extension (especially early on)
Ignore new neurological signs (leg/arm weakness, bowel/bladder changes) — these require immediate professional attention.