disc herniation pain relief San Diego 3 Mistakes That Can Make Your Disc Herniation Worse (and What to Do Instead)

A disc herniation is one of the most frustrating and painful spine injuries to deal with. The sharp, radiating pain, numbness, and limited mobility can affect every part of daily life — from working to sleeping. While many people search online for stretches, tips, or “quick fixes,” the truth is that the wrong approach can actually make things worse.

Here are 3 common mistakes I see patients make with disc herniations, and what you can do instead:

1. Sitting Too Long

When you sit, the pressure inside your spinal discs increases by 35% compared to standing. This extra pressure pushes on the disc, making the herniation bulge more and further irritating the nerves.

If sitting happens to be your only pain-free position, that’s okay for short periods — but for most people, prolonged sitting delays healing and increases pain. Getting up and moving regularly is critical for disc health.

2. Dehydration

Your spinal discs are like water cushions between your vertebrae. When they lose water, they shrink and collapse, which increases nerve compression and pain.

Unfortunately, coffee, alcohol, tobacco, and vaping all speed up disc dehydration. If you rely on these habits daily, your discs dry out faster, leading to more pain and faster degeneration. Staying properly hydrated and cutting back on these dehydrating substances is one of the simplest ways to protect your spine.

3. Stretching the Wrong Way

It’s common for people to think stretching will help “loosen up” their back or neck. But with disc herniations, random stretching often makes the problem worse.

This happens because of something called the stretch reflex — a natural protective mechanism in your body. When a muscle is stretched too far or too quickly, the body reflexively contracts the muscle to protect it. This sudden contraction increases tension around the herniated disc and can cause the bulge to worsen.

Many stretches you see on YouTube or TikTok may feel good for a moment but can set your recovery back weeks or even months. The right movements need to be specific to your condition.

The Bottom Line

The wrong approach can make a disc herniation worse and rob you of your chance at recovery. The right treatment plan can help you move, sleep, and live without constant pain.

At The Spinal Decompression & Chiropractic Center of San Diego, I’ve helped thousands of patients avoid surgery and finally get lasting relief using Non-Surgical Spinal Decompression (NSSD) and targeted active therapy. Patients travel from across San Diego, throughout California, and even internationally to receive care here.

Take the Next Step

If you’re struggling with a disc herniation and aren’t sure what’s safe, you don’t have to guess — and you don’t have to go through it alone.

📞 Call us today for a second opinion or consultation: The Spinal Decompression & Chiropractic Center of San Diego ☎ (619) 298-0800 | 📱 (619) 884-8298 🌐 www.SanDiegoBackCare.com

Don’t let disc pain steal more of your life — relief is possible, and it starts with one call.