Bulletproof Your Back: Avoid Disc Bulges and Herniations, & Manage Pain
Why This Matters
Hey Carlsbad crew! Dr. Jason Valdez here from Structure Chiropractic. Lately, I’ve had patients hobbling in with disc bulges and herniated discs, and that kind of pain can really throw a wrench in your day. Let’s talk about keeping your spine strong and what to do if a disc’s already acting up.
Herniated disc
What Are Disc Bulges and Herniated Discs?
Your spine’s got cushions—discs—between the vertebrae that let you twist and bend without a hitch. Trouble starts when they misbehave:
Disc Bulge: The disc’s outer layer pushes out, like a tire gone soft. It’s still intact but can press nerves, causing aches, numbness, or tingles. Bad posture, sitting too long, or repetitive strain often kicks this off.
Herniated Disc: Worse news—the disc tears, and the soft inside leaks out, sometimes hitting nerves hard. Think sharp pain, sciatica down your leg, or arm zaps if it’s in your neck. Heavy lifts or sudden twists can trigger it.
How to Prevent Disc Bulges and Herniated Discs
Keep those discs happy with these tips:
Move Often: Break up desk time with a 5-minute walk every hour. Stretch your hips and shoulders—your spine loves the motion.
Build a Strong Core: Planks, bird-dogs, or glute bridges take pressure off your discs. We do these at Structure to prep you for long workdays or your next epic adventure.
Own Your Posture: Sit or stand with shoulders back, head over your spine—not poking forward. Picture a string lifting you tall.
Lift Right: Knees bent, back straight, especially when grabbing heavy stuff.
Stay Hydrated: Discs need water to stay healthy. Keep sipping, especially with our North County dry heat.
How Do I Know If I Need Imaging?
Think you need an MRI? If pain lasts a few weeks despite rest and stretches, we need to check. Numbness, tingling, or weakness in your arms or legs? That’s a red flag. Dropping things or feeling shooting pain means don’t wait. Come to Structure—I’ll assess you and recommend imaging if needed to get the full scoop.
How to Ease Disc Bulge or Herniation Pain
Got pain? Here’s how to fight back:
Rest Smart: Skip heavy lifts for a bit, but don’t freeze up—gentle walks keep blood moving to help healing.
Decompress: Lie with knees to your chest or hang from a bar to ease spine pressure. At Structure, our adjustments open tight spots for bulges and herniations.
Stretch and Strengthen: Try cat-cow stretches or glute bridges for support. I’ve got a few one- minute stretches on our Youtube Channel —give it a look.
Ice, Then Heat: Ice for 48 hours to cool inflammation, then heat to loosen muscles.
See Us: If you’re hurting, visit Structure. We use chiro adjustments, physio, and rehab to get you back to crushing it.
Wrap-Up: You’re Tougher Than Pain
Disc bulges and herniated discs don’t have to bench you. With smart moves, you’ll keep your spine solid and get back to hiking, surfing, playing pickleball, or just enjoying Carlsbad’s sunsets pain-free. Swing by Structure Chiropractic if you need a hand!
Book using the link on this page, or call 832.689.5022.