- 1). Apply an ice pack to the affected disc for 15 to 20 minutes at a time, three to four times a day, for the first 48 hours.
- 2). Apply a heating pack or pad to the disk for 10 to 15 minutes to reduce pain and inflammation. This can be done as needed up to four times a day after the first 48 hours.
- 3). Rest as much as possible. Your spine needs to be still to heal. You should rest in bed except to shower, eat and use the bathroom. Avoid bending or twisting motions.
- 4). Take nonsteroidal anti-inflammatory medications (NSAIDs) as needed for pain.
- 5). Lose weight if you are overweight. Excess weight puts pressure on the spine, especially if it is localized in the abdomen. Speak to a nutritionist or dietitian. He can help you come up with a weight loss plan that fits your lifestyle.
- 6). Do exercises that strengthen the abdominal muscles once you're cleared to exercise by your doctor. You will take pressure off of your back if you have stronger abdominal muscles. Ask your doctor for a list of approved exercises.
- 7). Find a physical therapist. A physical therapist will show you appropriate stretches and help you with posture, muscle conditioning and exercise regimens.
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