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Your doctor may recommend a short period of rest or reduced activity followed by a gradual increase in activity. Usually a herniated disc heals on its own. So most of the time nonsurgical treatment is tried first, including: Heat or ice, exercise, and other steps at home to help with pain and make your back stronger. For more information, see Home Treatment.
With a herniated disc, you have several options for simple exercises and stretches that may relieve your pain. They all focus on extension of your backâthat is, arching your backâbecause that position has been found to be the most helpful for patients with herniated discs.