A herniated disc doesn’t just slow you down; it can make simple movements like running, lifting, or even sitting on the sidelines or at your desk uncomfortable. Whether you’re an athlete training hard or you’re just trying to stay active, a disc herniation can interfere with your performance and recovery.
However, understanding more about why you have a disc herniation and addressing it early with the right care can help you get back in the game faster.
In this post, we cover:
- What a herniated disc is
- Why athletes are especially prone to disc issues
- Common symptoms you shouldn’t ignore
- Natural recovery strategies you can try at home
- How chiropractic care helps athletes (and non-athletes) heal and prevent future flare-ups
Don’t waste more time away from the activities you enjoy. Read on and learn how you can find comfort again.
What Is a Herniated Disc?
Think of your spine like a stack of hockey pucks cushioned by gel pads. Those pads are your discs, and they act as shock absorbers for running, lifting, jumping, and twisting. When the gel-like center of a disc pushes out through a small tear (herniates), it can press on nerves and cause pain, stiffness, or weakness.
Some barely notice it at first, while others feel shooting pain that radiates down the legs (sciatica), into the arms, or through the back and hips.
Common symptoms caused by a ruptured or herniated disc include:
- Lower back pain, especially after training or competing
- Neck pain and stiffness (common for swimmers or contact athletes)
- Tight hips that don’t loosen up with stretching
- Shooting pain from the back into the legs or arms
- Limited flexibility that hurts performance
- Headaches from neck strain
Why We Get Disc Herniations
Disc herniations can affect anyone, but athletes face added risks because of high-impact movement, repetitive stress, and overtraining.
Common causes include:
- Hard hits or collisions in sports like football, wrestling, or hockey
- Overuse from repetitive motions (think: swinging a golf club or serving in tennis)
- Lifting heavy weights with poor form
- Sudden twists or awkward landings from basketball or soccer
- Long training sessions without proper posture or recovery
Even weekend warriors aren’t immune; one bad deadlift or pickup game can trigger a disc problem.
At-Home Relief Tips
If you suspect a disc issue, you don’t have to sit on the sidelines completely.
Try these safe, at-home strategies to reduce symptoms:
- Gentle movement and stretching: Light activities like walking, yoga, or mobility drills can keep blood flowing and reduce stiffness
- Ice therapy: Apply ice packs after workouts to calm inflammation
- Heat therapy: Use heat before training or stretching to relax tight muscles
- Active rest: Skip the heavy lifts or high-impact drills for now, but keep moving within your comfort zone
Pro tip: Always listen to your body. If a movement increases your pain, stop. Pushing through can make things worse and prolong recovery.
How Chiropractic Care Can Help You Recover from Disc Herniation
At our Orem chiropractic clinic, we take an athlete-focused approach to recovery (even if you’re not an athlete). Instead of just treating symptoms, our chiropractic services take a comprehensive approach, looking at how your posture, training load, and movement patterns are affecting your spine.
Our chiropractic methods for disc herniation include:
- Massage therapy
- Soft tissue therapy (IASTM)
- Sports medicine
- Dry needling
- Kinesio taping
- Injury rehabilitation
- Auto accident rehabilitation
Because the spine is central to every movement, restoring balance means less pain, better performance, and fewer setbacks down the road.
Additional benefits you may notice with chiropractic care:
- Faster recovery after training and competition
- Better flexibility and range of motion
- Reduced risk of re-injury
- Improved posture for lifting, sprinting, and overall performance
- Drug-free, noninvasive relief that supports long-term health
Visit Our Orem Chiropractic Clinic for Safe Spine Care that Works
A herniated disc doesn’t have to mean the end of your season, training, or comfort. Our experienced chiropractic care team can address the root cause, support your body’s healing process, and help you return to your routine stronger and more resilient.
Don’t wait until the pain sidelines you for good. Book with our Orem chiropractic clinic today and let’s get you moving with confidence, like you’re meant to.