How Physiotherapy Helps in Slipped Disc Recovery

A slipped disc, also known as a herniated disc, occurs when the soft inner core of a spinal disc pushes through its outer layer, often pressing on nearby nerves. This can cause pain, numbness, tingling, and muscle weakness, making daily activities difficult.

Physiotherapy is one of the most effective non-surgical treatments for a slipped disc. It focuses on pain relief, restoring movement, and strengthening the muscles that support the spine. In this guide, we will explore how physiotherapy helps in slipped disc recovery, the key techniques used, and tips for a faster recovery.

Don’t ignore the pain of a slipped disc physiotherapy can make a difference. With targeted treatments, you can reduce discomfort, regain strength, and move freely again. Learn how physiotherapy can help you recover faster!

1. How Physiotherapy Aids in Slipped Disc Recovery

Physiotherapy does not physically push the herniated disc back into place, but it reduces pain, improves mobility, and strengthens the spine to promote healing. The key benefits include:

✔️ Pain Relief – Reduces pressure on nerves and decreases muscle tension
✔️ Restoring Movement – Improves flexibility and spinal function
✔️ Strengthening Core Muscles – Provides better spinal support
✔️ Preventing Future Injuries – Enhances posture and reduces strain on the spine

Most patients experience significant improvement within weeks to months, depending on the severity of the condition.

2. Key Physiotherapy Techniques for Slipped Disc Recovery

2.1 Pain Management Techniques

Physiotherapists use various methods to reduce pain and inflammation before starting rehabilitation exercises. These include:

• Heat Therapy – Relaxes tight muscles and increases blood circulation.
• Cold Therapy – Reduces inflammation and numbs sharp pain.
• TENS (Transcutaneous Electrical Nerve Stimulation) – Blocks pain signals to the brain.
• Manual Therapy (Massage & Joint Mobilization) – Helps reduce muscle tightness and improve spinal alignment.

These techniques provide immediate relief and prepare the body for rehabilitation exercises.

2.2 Stretching Exercises

Stretching helps relieve tension in the back, neck, and legs, improving flexibility. Common stretching exercises include:

✔️ Knee-to-Chest Stretch – Reduces lower back tension
✔️ Cat-Cow Stretch – Improves spinal mobility
✔️ Hamstring Stretch – Eases pressure on the lower back
✔️ Child’s Pose – Relaxes the spine and promotes flexibility

Regular stretching prevents stiffness and promotes healing.

2.3 Strengthening Exercises

Building core and back strength is essential to support the spine and prevent further injury. Physiotherapists guide patients through exercises such as:

✔️ Pelvic Tilts – Strengthens lower back muscles
✔️ Bridges – Engages the glutes and core for better spinal support
✔️ Planks – Improves core stability and spinal alignment
✔️ Bird-Dog Exercise – Enhances balance and strengthens the lower back

A strong core helps reduce stress on the spine and supports long-term recovery.

2.4 Posture and Ergonomic Training

Poor posture is a major cause of spinal problems. Physiotherapy includes posture correction techniques such as:

✔️ Proper Sitting & Standing Posture – Avoid slouching and maintain spinal alignment.
✔️ Ergonomic Adjustments – Use lumbar support and adjust workstation settings.
✔️ Safe Lifting Techniques – Bend your knees and keep your back straight while lifting objects.

These adjustments prevent further strain on the spine and reduce the risk of recurrence.

2.5 Spinal Decompression Therapy

For some patients, spinal decompression therapy may be used to relieve pressure on the herniated disc. This involves gentle traction techniques that create space between the vertebrae, allowing the disc to heal.

This technique is commonly used in Singapore’s top physiotherapy centers.

3. Recovery Timeline with Physiotherapy

The duration of recovery depends on the severity of the slipped disc and the consistency of physiotherapy. Below is a general timeline:

Early intervention speeds up recovery and reduces the risk of complications.

4. Tips for Faster Recovery

✔️ Follow the physiotherapy plan – Attend sessions regularly and do home exercises.
✔️ Maintain good posture – Sit and stand properly to avoid extra spinal pressure.
✔️ Stay active, but avoid heavy lifting – Gentle movement helps healing.
✔️ Eat a healthy diet – Proper nutrition supports muscle and disc recovery.
✔️ Get enough sleep – A well-rested body heals faster.

Recovery is a gradual process, but physiotherapy provides long-term benefits.

5. When to Consider Other Treatments

If physiotherapy does not provide relief after 3-6 months, additional treatments such as:

🔹 Pain management injections (for severe nerve pain)
🔹 Minimally invasive procedures (such as percutaneous discectomy)
🔹 Surgery (as a last resort) for severe nerve compression

A specialist can assess whether additional interventions are necessary.

6. Conclusion

Physiotherapy is a safe, effective, and long-term solution for treating a slipped disc. It helps reduce pain, restore mobility, strengthen muscles, and prevent future injuries.

If you are experiencing persistent back pain, consulting a physiotherapist early can speed up recovery and avoid the need for surgery.