Disc bulges & herniations
Disc bulges and herniations are common findings in the neck and lower back. They can cause pain, stiffness, and nerve symptoms—or show up on scans in people who feel almost no pain at all.
A disc problem does not automatically mean you need surgery or that your spine is “damaged forever.” Many disc injuries improve with the right combination of movement, load management, and time.
At Roots Health Clinic, we focus on how your discs, joints, muscles, nerves, posture, and lifestyle all interact, rather than blaming a single structure.
As co-creators of The Good Back Academy and the Acute Back Pain Guide, we also provide step-by-step online programs to help you manage disc-related pain at home and reduce the number of in-person visits needed.
This page explains how discs work, what a bulge or herniation really is, and how we guide you safely through recovery.
Disc problems aren’t a life sentence
Disc bulges and herniations are some of the most common findings on spinal MRI reports, especially in the lumbar (lower back) and cervical (neck) regions.
You might have been told you have:
a disc bulge
a disc herniation
a “slipped disc”
or “degenerative disc disease”
These phrases can sound frightening, but they simply describe how the disc looks on a picture—not how you will feel for the rest of your life.
Many people with disc changes:
feel occasional pain that comes and goes
have very little pain once they learn how to move and load their spine
return to work, sport, and normal life without surgery
At Roots Health Clinic, we help you understand what your scan really means, calm the irritated structures, and rebuild strength and confidence in your spine.
What's going on in the joints?
Your spine is made up of vertebrae separated by intervertebral discs. Each disc acts like a shock absorber and spacer, allowing movement while protecting the nerves.
Every disc has three main parts:
Annulus fibrosus – tough collagen rings around the outside
Nucleus pulposus – a gel-like centre that distributes pressure
Cartilage endplates – connect the disc to the bone above and below
Early in life, the inner disc material develops before the immune system is fully mature. This means the nucleus pulposus is “hidden” from the immune system. If the disc tears and some of this material leaks out, your body may treat it like an invader, causing a strong inflammatory response. Even a small herniation can feel dramatic.
Over time, discs naturally lose some height and hydration. This is part of normal ageing. Problems usually arise when:
a part of the disc pushes outwards (a bulge)
or a tear allows nucleus material to escape further (a herniation, extrusion, or sequestration)
If this material irritates a nearby nerve root, you may feel:
pain in the neck or back
pain radiating into the arm or leg
tingling, numbness, or weakness
The spinal cord ends in the upper lumbar spine and continues as the cauda equina (a bundle of nerves) lower down, giving the lumbar region more space than many people realise. This is one reason why many disc herniations settle over time with the right care.
Why you might be feeling this way
Disc bulges and herniations rarely come from one single event. More often, they’re the last chapter of a longer story.
Common contributors include:
long periods of sitting or static posture (desk work, driving)
poor ergonomics and awkward neck or back positions
repeated bending, lifting, or twisting under load
weak deep stabilising muscles around the spine, hips, and shoulders
sudden spikes in activity or training volume after being relatively inactive
previous injuries that changed how you move and compensate
stress, shallow breathing, and poor sleep, which increase pain sensitivity
occasional digestive or systemic inflammation that amplifies pain
Your pain is not your body “breaking”—it’s your system signalling that certain structures need protection, support, and a smarter way of moving.
How we can help at Roots
At Roots Health Clinic, we don’t just treat the disc on the scan. We treat the person in front of us.
Your disc-focused care plan may include:
Chiropractic care
Gentle, controlled adjustments and mobilisations to improve spinal mechanics and create more space and movement around irritated joints and nerve roots.
Physiotherapy and stabilising exercises
To strengthen the deep core, hips, and shoulder girdle; restore control; and help your spine share load more evenly.
Manual therapy and targeted soft-tissue work
To ease protective muscle tension in the neck, lower back, hips, and shoulders that often accompany disc irritation.
Nerve and movement retraining
To gradually restore comfortable bending, lifting, sitting, and arm or leg movements without provoking nerve symptoms.
Posture and ergonomic coaching
To adjust your workstation, sleeping setup, and daily habits so your disc gets a genuine chance to settle.
Breathing and stress regulation
To calm a sensitised nervous system and reduce the “volume” of pain signals.
Access to The Good Back Academy and the Acute Back Pain Guide
So you can follow structured, disc-friendly strategies at home, reduce flare-ups, and rely less on passive care.
We’ll walk you through what you can do today, what to avoid temporarily, and how to progress back toward the activities you care about.
You don’t have to be defined by your MRI
A disc bulge or herniation on a scan can be scary—but it doesn’t have to define your future.
At Roots Health Clinic in Prague, our chiropractors and physiotherapists look beyond the image to understand how your spine, nerves, muscles, and lifestyle all fit together.
We’ll help you:
reduce pain and nerve irritation
move with more confidence and less fear
protect your spine so you can work, train, and live on your terms
GHS online programs – start healing from home
We highly recommend these trusted online programs from Good Health Society to support your recovery from disc issues—whether you're waiting for your first visit or looking to stay pain-free between sessions:
The Good Back Academy
Learn why your pain keeps returning—and how to fix the root cause with simple movement and habit changes.
The Acute Back Pain Guide
Practical, step-by-step help for flare-ups. Learn what to do in the first days after a disc injury to calm irritation and regain confidence—right from home.
When you should seek emergency care
Most disc bulges and herniations are uncomfortable but not dangerous.
However, urgent medical attention is needed if you experience:
loss of bladder or bowel control
numbness in the groin or inner thighs (saddle area)
rapidly worsening weakness in the arm or leg
severe, unrelenting pain with fever or feeling very unwell
back or neck pain after major trauma (car accident, fall, etc.)
These signs may indicate something more serious, such as cauda equina syndrome or spinal infection, and require immediate assessment.
What people often notice after care
With the right plan and some patience, many people with disc bulges or herniations report:
less sharp, shooting pain in the arm or leg
easier bending, lifting, and sitting
improved neck mobility and less “locking” or guarding
fewer flare-ups and better control when they do occur
less fear around movement and exercise
more confidence in travelling, working, and returning to sport
a clear understanding of what helps their disc—and what to avoid in the short term
The goal is not just a better-looking scan; it’s a more capable, confident you.
Neck vs lower neck – where you might feel it
Disc bulges and herniations most commonly affect the neck (cervical spine) and lower back (lumbar spine).
Cervical discs (neck)
Pain in the neck, upper back, or between the shoulder blades
Radiating pain, tingling, or numbness into the shoulder, arm, or hand
Weakness with gripping, lifting, or certain arm positions
Symptoms often worse with prolonged sitting, looking down at screens, or awkward sleeping positions
Lumbar discs (lower back)
Pain in the lower back, buttock, or hip
Radiating pain, tingling, or numbness into the leg or foot (sciatica)
Difficulty bending, lifting, or sitting for long periods
Pain sometimes more intense with coughing, sneezing, or straining
Remember: not all disc bulges cause symptoms. The way you move, load, and recover has a big influence on how your body responds.