Stand up and slowly reach both arms overhead
Gently lean backward within a comfortable range
Twist your torso slightly from side to side
Sit in a chair...
Rest briefly, then resume gentle movement
Avoid prolonged bed rest
Use heat or ice as needed
Maintain good posture
Keep a neutral spine when sitting, standing, and lifting
Avoid...
Sit or stand tall with your shoulders relaxed
Interlace your fingers and reach your arms forward
Round your upper back gently
Take a deep breath in
Exhale and...
Rest briefly, then resume gentle movement
Apply ice for the first 24 to 48 hours
Apply heat after the first 48 hours
Use over-the-counter pain relievers if...
Rest briefly and avoid heavy lifting
Apply ice for the first 24 to 48 hours
Use heat after the first 48 hours
Do gentle stretching
Take short walks
Maintain...
Stay active with gentle walking
Avoid prolonged sitting
Change positions often
Use ice packs for 15–20 minutes at a time
Use heat packs for 15–20 minutes at a...
Seek urgent medical care if you have loss of bladder or bowel control, saddle numbness, severe weakness, fever, or worsening leg pain
Rest briefly for...
You cannot safely “put a slipped disc back in place” yourself
Seek urgent medical care if you have severe pain, leg weakness, numbness, or bowel/bladder...
