What Stretches Should I Do for My Disc Injury? – San Diego, CA

If you’ve been diagnosed with a disc injury—whether it’s a herniation, bulge, or degenerative disc—you’ve likely asked:

“What stretches should I be doing?”

And while stretching can absolutely be helpful, timing is everything.

The Problem With Stretching Too Early

When a disc is inflamed or compressed, your body is in a reactive state. Muscles tighten up around the injured area to protect it, and nerves may be inflamed or irritated. Adding aggressive or even moderate stretching during this acute phase can actually:

Make inflammation worse

Exacerbate nerve compression

Delay your healing

Increase pain or trigger sciatica flare-ups

Think of it like a sprained ankle—you wouldn’t stretch it the next day. You’d rest, reduce swelling, and allow the tissue to calm down. The same logic applies to spinal discs.

Step One: Decompress and Calm the Tissues

This is where Non-Surgical Spinal Decompression (NSSD) comes in.

At our Kearny Mesa clinic, we use the DRX9000—the most advanced and research-supported decompression system available. The DRX9000:

Targets the specific disc causing your symptoms

Gently and precisely reduces pressure on the disc and nerves

Allows the disc to rehydrate and heal

Monitors and adjusts 13x per second to avoid triggering muscle guarding

Feels so relaxing most patients actually fall asleep during treatment

Once inflammation decreases and pressure on the disc is reduced, then we can begin the next phase.

Step Two: Strategic Stretching and Spinal Stabilization

This isn’t a “one-size-fits-all” stretching program downloaded from the internet.

After the acute phase, we introduce gentle mobility work and corrective exercises that are based on your:

Specific disc levels involved (L4/L5, C5/C6, etc.)

Type of injury (bulge, extrusion, stenosis, etc.)

Current mobility, strength, and symptom patterns

We pair these with spinal and core stabilization protocols to help ensure long-term relief, not just temporary comfort.

Why Patients Trust Dr. Cassidy Boelk DC

Dr. Boelk has been helping patients avoid back and neck surgery for over 20 years. As a:

Board-Certified Doctor of Chiropractic

Certified Spinal Decompression Doctor

Certified Pain-Free Performance Specialist

Founder of the Non-Surgical Spinal Decompression Training Academy

Provider of over 65,000 spinal decompression sessions and counting

…he doesn’t just use the DRX9000—he teaches other doctors across the country how to use it effectively.

Real Patient Feedback

“After just a few treatments, the pain in my back and legs began to fade. I had tried PT, meds, injections—nothing worked until I found Dr. Boelk.” – Ming T., San Diego, CA

“I finally feel like someone understood my condition and had an actual plan to fix it. Highly recommend.” – Erin T., Lake Elsinore, CA

Don’t Stretch Too Soon—Let’s Build the Right Plan

If you’re struggling with disc pain, nerve irritation, or chronic stiffness, don’t guess your way through recovery. Let us guide you through the right steps, in the right order.

📍 The Spinal Decompression & Chiropractic Center of San Diego 5095 Murphy Canyon Road, Suite 300, San Diego, CA 92123 📞 Call: 619-298-0800 📲 Text: 619-884-8298 🌐 Visit: www.SanDiegoBackCare.com

No surgery. No guessing. Just results.

Let’s see if we can help you feel better—starting today.