Back pain is one of the most common physical complaints worldwide. Whether it’s a dull ache after standing too long or sharp pain that prevents you from bending over to tie your shoes, it can deeply impact your quality of life. And when it’s caused by a slipped disc, also known as a herniated or bulging disc, the discomfort can feel both confusing and limiting.
If you’ve been struggling with persistent back pain and wondering what’s behind it—or if you’re worried your pain may be due to a slipped disc—this blog is for you.
We’ll walk through:
- What back pain is and why it’s so common
- What slipped discs are and how they happen
- Common symptoms to look out for
- What makes the pain worse (and better)
- Natural strategies for relief
- When to seek help
- And how to take back control of your life
What Is Back Pain?
Back pain can present in many forms. For some, it’s a general stiffness in the lower back each morning. For others, it can feel like a jolt or stabbing pain that travels down the leg, making walking or sitting nearly unbearable.
Back pain is not always caused by one event or injury. In fact, for most people, it builds over time—due to daily habits, posture, lack of mobility, stress, or gradual wear and tear. That’s why people often don’t know what “caused it,” but feel trapped by it.
What Is a Slipped Disc?
Between each bone in your spine (called vertebrae) is a soft, jelly-like cushion known as a disc. These discs absorb shock, allow smooth movement, and help keep your spine flexible.
A slipped disc—also called a herniated, prolapsed, or bulging disc—occurs when the soft inner gel of a disc pushes out through a crack or weakness in its outer shell. This can press on nearby nerves, causing pain, tingling, or weakness in the back, legs, or buttocks.
Common Causes of Slipped Discs
Slipped discs can happen gradually or suddenly. Here are a few common triggers:
- Age-related wear and tear: As we age, discs lose water content and flexibility, making them more prone to injury.
- Improper lifting: Bending from the waist or lifting something heavy with poor form puts strain on your back.
- Repetitive movements: Gardening, housework, or sports that involve frequent bending, twisting, or lifting can stress the spine.
- Poor posture: Sitting for long hours, especially hunched at a desk or slouched in a chair, compresses the discs.
- Sedentary lifestyle: A weak core and tight muscles increase the load on your spine.
- Sudden strain: A sneeze, slip, or awkward movement can push a disc out of place.
Symptoms of a Slipped Disc
The symptoms can vary depending on where the disc is and how much it’s pressing on nearby nerves. The lower back (lumbar spine) is the most common area for disc issues.
You might feel:
- Sharp pain in your lower back
- Pain that radiates down the leg (sciatica)
- Numbness or tingling in the legs or feet
- Weakness in one leg or foot
- Pain that worsens with sitting, bending, or lifting
- Relief when lying flat or changing positions frequently
It’s important to remember that not all back pain is caused by a slipped disc—but if your symptoms match these, a disc issue could be the root.
How Back Pain and Slipped Discs Affect Daily Life
Back pain, especially when caused by a slipped disc, doesn’t just hurt—it changes how you live.
- You might avoid picking up your grandkids out of fear the pain will return.
- Gardening may become too uncomfortable, so you stop altogether.
- Even getting in and out of a car or tying your shoes feels like a challenge.
- You might rely on over-the-counter painkillers, only for them to wear off hours later.
This emotional toll—the fear of movement, the worry about re-injury, the isolation from favorite activities—can be just as damaging as the physical pain.
What Makes Slipped Disc Pain Worse?
To manage your symptoms, it’s helpful to know what might be aggravating the problem:
❌ Sitting for long periods
This puts extra pressure on the discs and tightens the muscles around your spine.
❌ Lifting with a rounded back
Bending at the waist rather than your knees increases the risk of further damage.
❌ Inactivity
While rest is important initially, too much can lead to stiffness and weakness, making recovery harder.
❌ Poor posture
Slouching or leaning to one side can worsen disc pressure and muscle imbalances.
What Helps Relieve the Pain?
Thankfully, there are many ways to start feeling better without relying on pills, injections, or surgery.
✅ Move regularly and gently
Short walks, gentle stretches, or low-impact movement help reduce inflammation and keep your body flexible.
✅ Strengthen your core
Your core muscles support your spine. Gentle core strengthening exercises (under professional guidance) can ease pressure on your discs.
✅ Use heat and cold
Cold packs reduce inflammation, while heat helps relax tight muscles.
✅ Improve posture
Use lumbar support when sitting and avoid slouching. Sitting on firm, supportive chairs is better than sinking into a soft couch.
✅ Sleep smarter
Sleep on your back with a pillow under your knees or on your side with a pillow between your knees to reduce strain.
When Should You Seek Help?
If your pain lasts more than a few weeks, keeps you from sleeping, or interferes with your daily life, it’s time to get help.
You don’t need to wait until it’s unbearable or until surgery is on the table. Many people recover naturally with the right guidance, support, and movement plan tailored to their body and lifestyle.
Natural, Non-Surgical Options That Work
While surgery is sometimes necessary, the vast majority of people with slipped discs improve without it. Here are some of the most effective, research-backed methods for recovery:
Physical Therapy
A skilled physical therapist can create a personalized plan to:
- Reduce your pain
- Improve your flexibility
- Teach you proper posture and lifting techniques
- Help you return safely to the activities you love
Myofascial Release or Manual Therapy
Hands-on techniques help release muscle tension and improve blood flow in the areas around the disc.
Movement-Based Therapy
Gradual, guided exercise restores strength and movement without overwhelming your spine.
Education and Support
Understanding your pain—what’s safe and what’s not—helps reduce fear and anxiety, two key drivers of chronic discomfort.
Tips for Getting Back to Gardening (Without the Pain)
If your goal is to enjoy time in the garden again—kneeling to plant, standing to rake, bending to trim—there are ways to ease back into it safely:
- Use raised garden beds to reduce the need for bending
- Kneel on a padded cushion or use a small stool for ground-level tasks
- Take breaks every 20 minutes to stand, walk, or gently stretch
- Engage your core before lifting tools or bags of soil
- Avoid twisting motions—turn your whole body instead
- Keep your back straight and bend from your hips, not your waist
Regain What Back Pain Has Taken Away
The biggest takeaway? Back pain—especially from a slipped disc—is not a life sentence.
You can get back to:
- Lifting your grandkids without hesitation
- Enjoying peaceful afternoons in the garden
- Sleeping without tossing and turning
- Standing up without holding your breath
- Walking, bending, or stretching with confidence
And you can do it without relying on painkillers, injections, or surgery.
It starts with understanding the problem and making the decision to move forward—gently, patiently, and consistently.
Final Thoughts
If back pain or a slipped disc has taken you away from the life you enjoy, know this: there is a way back. You don’t have to “just live with it” or accept that aging means slowing down and giving things up.
With the right support, small changes can lead to big improvements. The path to freedom from pain might begin with something as simple as a phone call or a short walk. What matters is taking that first step.
You deserve to feel strong again. You deserve to live life without fear of pain.
Let today be the day you start your journey back to you.
Get in Touch
At Paramount Rehabilitation & Fitness we pride ourselves on helping everyone with back pain, disc issues and sciatica. We utilise integrative and personalised techniques that can help you and your specific conditions. Get in touch for a FREE Discovery Visit, where we will examine your concerns and tailor-make a treatment plan just for you!