3 Simple Things to Help Calm Bulging Disc or Sciatica Pain at Home – San Diego, CA
If you’re dealing with a bulging disc, herniated disc, or sciatica, everyday activities like sitting, standing, or sleeping can become uncomfortable very quickly. Many patients come into our office looking for ways to manage symptoms at home while they explore long-term solutions.
While home strategies don’t replace proper evaluation or care, there are a few simple things that often help calm disc-related symptoms, especially early on.
Below are three strategies we commonly recommend as part of an overall conservative approach.
1️⃣ Supported Decompression Position
Most people spend their day placing constant pressure on their spine through sitting, standing, driving, and bending. A supported decompression position helps do the opposite.
Lying on your back with your legs supported on a chair or couch allows the spine to relax and reduces compressive stress on the discs.
Helpful guidelines:
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5–10 minutes at a time
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Once or twice per day
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Comfortable breathing, no forcing
This position is often especially helpful for patients whose pain increases with prolonged sitting or standing.
2️⃣ Gentle Motion Instead of Aggressive Stretching
When disc or nerve irritation is present, aggressive stretching can sometimes worsen symptoms. Instead, small, controlled movements help signal safety to the nervous system and reduce stiffness.
Gentle pelvic motion or rocking movements are often better tolerated than forceful stretching.
Key points:
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Slow, controlled movement
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10–15 repetitions
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Avoid sharp or shooting pain
If symptoms increase, reduce the range or stop.
3️⃣ Short, Frequent Walks
Walking is one of the most commonly recommended activities for disc-related pain — when done correctly.
Long walks or pushing through pain can aggravate symptoms. Short, frequent walks help maintain circulation and mobility without overloading healing tissues.
Best practices:
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5–10 minutes at a time
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Flat surfaces
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Stop before pain increases
Consistency matters more than distance.
An Important Reminder
These strategies are not a diagnosis and not a substitute for professional care. Disc injuries are mechanical problems, and lasting relief often requires addressing disc pressure, nerve irritation, and movement patterns together.
However, these simple steps often help patients feel more comfortable while determining whether Non-Surgical Spinal Decompression or another approach is appropriate.
Next Steps Toward Lasting Relief
If you’re dealing with disc pain and want to know whether your condition can heal without surgery, a proper evaluation is the first step.
At The Spinal Decompression & Chiropractic Center of San Diego, Dr. Cassidy Boelk, DC specializes in determining whether patients are candidates for Non-Surgical Spinal Decompression using the DRX9000 and integrating the right active care for long-term results.
📍 5095 Murphy Canyon Road, Suite 300
📞 (619) 298-0800
🌐 www.SanDiegoBackCare.com
👉 No-charge consultations available
Patients are seen on a first-come, first-served basis.
“For the first time in 10 years, I am totally pain free. My sciatica is gone and I have no more back pain! I've tried other chiropractic procedures, acupuncture, pain killing drugs, and other type therapies that just did not work. I was one step before back surgery, until I discovered Dr. Boelk's therapy and his procedure, and it's a miracle! My office visits were always so relaxing and comfortable, there was never any pain involved with the therapy. Dr. Boelk and Patty are so welcoming and warm and ready to explain everything that's going on. They both take such good care of you! Thank you Dr. Boelk and Patty!”
— Toni H., San Diego, CA
“Dr. Boelk has been a life saver. Have had constant lower back and sciatica pain for over 8 plus months, no pills helped and on track for multiple shots but with the treatment given I have found relief and down to zero pain. As a firefighter that relies on his body to help others and the results I have experienced it's totally worth looking into what Dr. Boelk can do for you.”
— Joshua T., San Diego, CA
“I have had a wonderful experience with Dr. Boelk and his staff at the Spinal Decompression and Chiropractic Center of San Diego. They have a great protocol and the best decompression machines. I’ve been to other places with sub par machines and didn’t get any benefit. Dr. Boelk is very attentive and cares about each person, you can see it in how he interacts with everyone. Been undergoing treatment for about 12 sessions now and the sciatica is gone and I’m almost back to normal, didn’t think it would ever heal but even after the first session I had tremendous relief and could sleep mostly pain free for the first time in months. Definitely worth the investment! Thank you!”
— Michael Langsdale, San Diego, CA
**“There is not enough room to explain the relief Dr. Boelk has brought to me and my entire family. I found him after a year of sciatic pain. Couldn't play the sports I loved, no hockey, golf or surfing. The pain shooting from my hip to my left foot was to the point of unbearable. I had been visiting chiropractors since I was 18, temporary relief, but nothing consistent. Acupuncture helped a bit, physical therapy was unmanageable. I couldn't get a solid night sleep and didn't care to go on. But Then I met the Dr! I tell people regularly, he saved my life.
It was a regular routine of adjuments and excersises. A change of life patterns but 110% worth every effort. I have since had my wife, daughter, mother, father and multiple friends and clients visit Dr. Boelk. All thanking me for the referral. Last one was my firefighting friend that had horrible sciatica. He is now on the recovery train.
So without a doubt, if you are on the verge of surgery, don't do it until you give this Dr a chance to examine you 1st. He is honest, he will tell you if you are beyond repair.
I trust him with my life and my back. So should you!”**
— Jayson Yavorsky, San Diego, CA
**“I had really bad back problems to the point I couldn’t sleep, also had pain radiating along the sciatic nerve which ran down one leg from the lower back—caused by an accident.
I came in and talked to Dr. Cassidy about my back problems. He evaluated me and mentioned I was a good candidate for this treatment. After the first 2 decompression sessions my sciatic pain was gone and we were able to work on the root of the problem. I did a total of 24 sessions, after which I was able to start rehabilitation training to strengthen my core.
The office is super nice and the staff’s customer service is above and beyond.
Back and neck issues are horrible to live with—trust me, I know firsthand. I gained weight, took pain killers, went into depression, and had major anxiety. I’m over it now—feeling better, walking, sleeping well, and starting to have a better social life as well.
The experience for me has been nothing but excellent. Dr. Cassidy Boelk is hands down amazing—super glad I came here.”**
— Abel T., San Diego, CA