Lumbar hernia treatment and prevention


If people are careful to follow my advice, the symptoms disappear very quickly:
The less often the nerve will be pinched, the faster it will be less inflamed and therefore less swollen, which will give more freedom of movement.

It takes 3-5 days when we do our best. Then it takes 6-12 months to heal and therefore not to be visible on an MRI.


Phase 1: Minimize nerve pinching

If, as in 95% of cases, it is due to a herniated disc, just make sure not to cause nerve compression. It is therefore necessary to avoid positions, movements and forces in lumbar flexion. [1]

Concretely: Keep the lower back arched.


You have to sit on chairs, not sofas (the hips should not be below the level of the knees [2], except for the positions where the whole body is tilted backwards: example)
Do not cross your legs, do not put them on a leg rest.
Important: use a lumbar cushion or office chair adjustment that helps to maintain good posture: An example of a lumbar cushion for chairs and cars. Caution: It must not be in memory foam because they flatten. It requires very compact and dense foam (cold foam), which does not get easily compressed.

Activities, movements:

  • Do not lean forward, or carry heavy things,
  • always arch your back during risky movements. [3]

Phase 2: Prevention

1. Once the symptoms and pain are gone, it is advisable, for prevention, to:

  • Transform above mentioned measures in habits, then
  • do lumbar muscles motor control exercises, to enhance the functional stability of the lower back. It takes just a few weeks, 2-3 minutes of exercises a day. [4]

2. It takes 3-12 months to heal and therefore not to be visible on an MRI anymore!

  • Nicotine is a risk factor because it is a vasoconstrictor which, therefore, dries out the discs = they are easier to damage under load.
  • Walking accelerates the healing process, prefer walking with free arms and / or a faster pace than average. However, avoid climbing hills for the first 3-6 months.

– That’s all because it’s as simple as that, so it’s surprising to hear about people who have sciatica / chronic herniated discs for years.

[1] This is what happens when there is flexion.

[2] It is difficult not to bend your back when the knees are more than 90 degrees upward.

[3] Do not hesitate to consult if you need advice on this level.

[4] Idem.