Understanding Herniated Discs
(And What To Do About Them)
— July 2026 Newsletter —
You start experiencing a sharp, burning pain in your lower back that worsens if you stay in one position too long. You’ve also noticed pain that shoots down your leg and numbness in your foot. You have no idea what’s going on, and the discomfort is starting to negatively affect your quality of life.
Sound familiar?
All those symptoms point to a lumbar herniated disc, a condition that affects the cushiony intervertebral discs located in your spine. Herniated discs are more common than you might think–in fact, you may have developed one without even realizing it, as they don’t always cause symptoms. But when they do cause symptoms, they can be excruciating.
Fortunately, the team at Aspen Rehab offers several solutions to help you resolve and prevent herniated discs. Today, we wanted to explore the basics of herniated discs, including their causes, symptoms, and effective treatment techniques. Keep reading to learn more!
What Exactly is a Herniated Disc?
Your spine’s intervertebral discs play an important role in keeping the vertebrae from rubbing against each other. Sometimes, though, those discs can bulge outward or rupture: what’s called a herniated disc. If the damaged disc presses against a nearby nerve root, it causes symptoms.
That’s why many people develop a herniated disc and do not know it–because their herniated disc doesn’t affect any nearby nerve roots. But when a herniated disc does affect a nerve root, here’s what to expect:
- Burning pain
- Pain that radiates into the extremities
- Numbness or tingling that radiates into the extremities
- Weakness
The location of your symptoms can give you a general idea of the location of your herniated disc. While any disc in the spine can herniate, herniated discs typically occur in the neck (cervical spine) or lower back (lumbar spine).
Lumbar herniated discs will cause symptoms through your lower back, buttocks, thigh, lower leg, and foot.
Cervical herniated discs will cause symptoms through your shoulder, arm, and hand.
What Causes a Herniated Disc?
There are two main causes for herniated discs, and they may develop due to a blend of factors:
Disc Degeneration
- As we get older, our intervertebral discs naturally start to dry out and become less flexible, making them more likely to tear or rupture, even with relatively minor bends or twists.
Injury
- When a younger person gets a herniated disc, it’s usually the result of an injury related to improper lifting techniques, like twisting as you lift or using your back muscles instead of your legs.
How Can Physical Therapy Help Resolve a Herniated Disc?
The good news is that herniated discs rarely require surgery or other invasive treatment options. Often, symptoms fade on their own. However, physical therapy can facilitate that process and–more importantly–help prevent future herniated discs!
Our team will perform a comprehensive evaluation in which we review your health history and current symptoms and conduct a detailed physical exam to look for any muscular weaknesses or other issues that might have contributed to your condition. Next, we’ll create a customized treatment program blending various treatment options:
Manual Therapy
- These hands-on techniques, which include spine mobilizations, can help reduce pain and improve spinal function.
Therapeutic Exercises
- We’ll guide you through a customized, targeted exercise program. We’ll start with mobility exercises to regain your range of motion, helping you move without discomfort. Then, we’ll work with you to strengthen your core and back muscles to support your spine and prevent future injury.
Posture and Body Mechanics
- We’ll show you how proper posture and movement patterns can significantly reduce pressure on the spine and prevent further disc issues.
Suspect You’ve Got a Herniated Disc? We’re Here to Help!
If you’re struggling with the symptoms of a herniated disc–whether in your neck or lower back–the Aspen Rehab team can help you find long-term relief! Schedule an appointment with us today to get started.
Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10683841/, https://www.ncbi.nlm.nih.gov/books/NBK441822/
Patient
Success Story
“I went to Aspen for a slight tear in my meniscus to try and do physical therapy instead of surgery. After 24 sessions, my knee feels much better and no surgery will be required. Vesna and the other physical therapists are all amazing and do incredible work. Madison works at the front desk and is always super pleasant and patient. I would 100% go here again if needed, but very much hope to never go back.”
— Sarah G.
We Want To Hear Your Success Story!
Click below to tell your PT story and leave your review. We look forward to hearing from you!
Tim Weyant, Physical Therapist | Aspen Rehab Director
Five Simple Tips for Preventing Herniated Discs
While herniated discs do become more likely as we age, they aren’t inevitable. In fact, you can make several simple changes right now to reduce your likelihood of developing one.
1. Stop smoking.
- Smoking hastens the natural degenerative process in your intervertebral discs, meaning they dry out and lose flexibility much faster.
2. Exercise regularly.
- Exercise is an excellent way to manage back pain in general, and targeted core exercises (such as bridges or planks) can help strengthen the muscles that support and stabilize your spine.
3. Practice safe lifting techniques.
- Make sure you use proper lifting techniques every time! Our team can provide you with more detailed information, but here are some guidelines to get you started:
- Lift from your legs, not your back.
- Don’t twist while you lift.
- Grab a friend if something’s too heavy for you.
4. Avoid sitting too much.
- Prolonged sitting can put excess strain on your spine, especially your lower back. If you have a sedentary job, get up and move around every 30-45 minutes. Perform some simple stretches or walk around the office.
5. Visit Aspen Rehab.
- If you’re concerned about your spinal health, schedule an appointment with our team. We can conduct a comprehensive assessment and provide personalized guidance on what you can do to avoid herniated discs and other spine-related issues.
Feel Better by Eating Better!
Salmon with beetroot, feta & lime salsa
Rustle up this tasty salmon dish with just four ingredients. Ideal for a quick and easy midweek meal with a tasty feta and beetroot salsa on the side
Ingredients
- 1 and 2/3 cups cooked beetroot
- 1/2 cup feta
- 2 limes
- 2 skin-on salmon fillets
Step 1
Chop the beetroot and feta into small cubes and mix with the juice and zest of one lime and some seasoning.
Step 2
Season the salmon. Heat 2 tbsp of oil in a nonstick frying pan over a high heat. When hot add the salmon, skin-side down, and cook for 3 mins. Flip over, turn the heat down and cook for a further 4-5 mins. Serve with the beetroot salsa and the remaining lime, cut into wedges.
Exercise of the Month
Bird Dog
(Core, Lower Back, Glutes)
Start on your hands and knees on a mat or table. Brace your abdominals and keep your back flat. Slowly raise one arm straight out in front of you while simultaneously raising your opposite leg back behind you until both limbs are straight and parallel with the ground. Lower them back down and repeat with your other limbs. 3 Sets, 10 Reps.
Team Spotlight
Tim Weyant
Physical Therapist
Executive Director/ Owner
Vesna Radivojevic
Physical Therapist Assistant
Erika Davila
Marketing Director/ Computer Technology
Andrea Weyant
Chief Operating Officer
Kimberley Friedmann
Physical Therapist Assistant
Let’s Get You Better ASAP!
Don’t let pain dictate your life. Take the first step towards reclaiming your mobility and well-being with our expert support. Start your journey to a healthier you today.
