I'm not worried about your herniated disc

A herniated disc might sound like a severe and potentially disabling injury. The pain can be intense, and it’s understandable to feel anxious about the future of your mobility. But here’s the thing: while herniated discs can be serious, research suggests the outlook for recovery may be more hopeful than you think.

I'm not a doctor and can’t offer specific advice about your condition. However, I want to share some perspectives based on research that might challenge your current beliefs and offer hope for recovery.

1. Recovery is possible

The good news is that most herniated discs actually heal over time, typically within weeks or months. During this period, the bulged portion of the disc often reabsorbs naturally. This research article discusses how, in many cases, disc herniations show improvement without the need for invasive treatment. https://pubmed.ncbi.nlm.nih.gov/28072796/

2. Disc changes are a normal part of aging

Another key point to consider is that herniations and other forms of disc degeneration are a natural part of aging. They’re common, and they don’t automatically lead to pain. In fact, studies have shown that by age 50, many people with healthy, pain-free ranges of motion have herniated discs without even realizing it. https://pubmed.ncbi.nlm.nih.gov/25430861/

3. Imaging doesn't tell the whole story

Although MRI and other imaging technologies are valuable tools for diagnosing serious conditions, they can sometimes create unnecessary anxiety. Images can reveal disc degeneration or herniations, but these findings don’t always correlate with pain levels. For this reason, doctors recommend using scans primarily to rule out “red flags” rather than as a definitive cause of pain. https://pubmed.ncbi.nlm.nih.gov/11568190/ https://pubmed.ncbi.nlm.nih.gov/30826805/

Why Does It Still Hurt?

Understanding that pain doesn’t always equal structural damage can be liberating. However, if you’re still experiencing discomfort, you’re probably wondering: If it’s not the disc herniation, then why am I in pain?

How pain works

Pain is a signal interpreted by the brain. That's important. Pain isn't a signal your body sends to the brain. Your body sends signals about heat, pressure, tension and other information about its environment to your brain. If your brain interprets this information as dangerous it sends a signal to your body, pain. Pain is not an input signal, it's an output signal. This is important because it means that the movement and activities that you find painful are not objectively painful and your reaction to these signals can be changed.

According to the Gate Control Theory of Pain, these signals are to the brain are filtered by a series of 'gates' in the nervous system. Nerves recieve so much information the body needs a way to separate non-threatening, ordinary signals from unusual, intense signals. But sometimes, these gates can stay “open” longer than necessary, allowing even mild or routine signals to be felt as painful, a process know as central sensitization. The brain and spinal cord effectively “learn” to amplify pain signals, even in the absence of ongoing injury or inflammation. For example, if bending or twisting initially caused pain, the nervous system can adapt to see those movements as threats, creating a cycle where the brain interprets them as painful—even after the disc itself has healed.

This is a neurological adaptation common in people who have suffered an injury resulting in a herniated disc. The brain and nervous system essentially become conditioned to expect pain from certain movements or activities even through people with similar injuries have no pain or the structural damage that initially caused the pain has resolved. Additional factors like stress, anxiety, and inflammation can keep these pain pathways activated, making the nervous system more sensitive and keeping the gates “open” longer.

How to Desensitize Painful Nerves

Since pain is multifaceted, addressing it from different angles can give you more control over your symptoms and support long-term recovery. Here are evidence-backed strategies to help desensitize nerves and reduce chronic pain:

Set a foundation

Attempting any treatment without a strong foundation for recovery is like trying to fill a bucket with holes in it. Review some basic questions about your self-care. Are you getting 7-9 hours of sleep a night? How much attention are you paying to nutrition? Are you eating plenty of fruits and vegetables and enough protein? Dehydration can make inflammation worse. Are you getting enough fluids through the day? Emotional stress keeps the nervous system on high alert. Do you have social and creative outlets to relieve stress?

Examining your day to day habits often reveals areas where we could be doing a better job to create health.

The right kind of training

There are no 'special poses or exercises' for back pain. Research suggests that in the long run general exercise is just as effective as for resolving back pain as specialized training for the core. https://pubmed.ncbi.nlm.nih.gov/23284879/  Contrary to what many believe, resistance training—including exercises like deadlifts and squats—can be beneficial for managing back pain. General exercises, when done correctly, is corrective. The key is to manage the load correctly. Begin with light weights or bodyweight exercises to reintroduce movement without overwhelming the nervous system. As your pain tolerance improves, increase the weight and range of motion gradually. For instance, if you’re working with deadlifts, start with a small hand weight at shin height and progress to barbell deadlifts over time.

Don’t Ignore the Breath

At a fundamental level, building resilience to pain starts with the nervous system, and one of the most powerful tools to influence it is your breath. Breathing techniques act as a direct line to your parasympathetic nervous system, which helps calm the body's "fight or flight" response. When you encounter pain during a movement or activity, instead of withdrawing immediately, pause and take a moment to observe the sensation. Is it sharp and alarming, or dull and tolerable? Often, the initial reaction to pain is more emotional than physical. Use your breath to gradually approach the boundary between discomfort and safety. As you breathe deeply, notice whether the pain diminishes or stays the same. If it reduces, you’ve found a pathway to reintroduce movement without reinforcing fear of pain.

Takeaway

Addressing pain through a combination of movement, rest, nutrition, and stress management helps desensitize the nervous system over time. By taking a gradual, consistent approach, you can build resilience, improve your pain tolerance, and support your recovery journey.