Have you been told you have a bulging disc, slipped disc or herniated disc — and now you're worried about what that means for your back?
Perhaps you experienced a sudden sharp pain while lifting something, your lower back hurts when you bend forwards, or you have shooting pain travelling down your leg. Maybe you've been told your MRI shows a disc bulge, but you're unsure whether you should exercise, rest or avoid certain movements. Or perhaps you've developed neck pain with tingling travelling into your arm and are wondering whether a cervical disc problem could be responsible. Hearing terms like disc herniation or degenerative disc disease can sound alarming. But a disc problem doesn't automatically mean your spine is permanently damaged, that you'll need surgery or that you should stop being active. Many people with symptomatic disc problems improve with appropriate management, although recovery varies and some symptoms require urgent medical attention. Let's look at what spinal disc problems actually mean, the symptoms they may cause and what you can do to support your recovery.
Been told you have a bulging or herniated disc?
Sarah provides individualised osteopathic assessment and care for musculoskeletal spinal pain in Milford, Auckland, helping patients understand their symptoms and explore appropriate treatment options.
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First, What Exactly Is a Spinal Disc?
Your spine is made up of individual bones called vertebrae. Between most of these vertebrae sit intervertebral discs. These discs help distribute forces through your spine and allow movement.
Each disc has two main parts:
Annulus fibrosus: the tough outer layers of the disc
Nucleus pulposus: the softer, gel-like material inside
Discs are strong structures designed to tolerate everyday movements such as bending, lifting, walking and exercising. However, like other tissues in the body, discs can develop age-related changes or become symptomatic. Importantly, not every disc change seen on an MRI causes pain. Many people have disc bulges or degeneration without experiencing symptoms.
What's the Difference Between a Bulging Disc, Herniated Disc and Slipped Disc?
These terms are often used interchangeably, but they don't all mean exactly the same thing.
Bulging Disc
A bulging disc occurs when part of the disc extends beyond its usual boundaries over a relatively broad area. Disc bulges are common, particularly as we get older. Some cause no symptoms at all. Others may contribute to pain or nerve irritation, depending on their location and other factors.
Herniated Disc
A herniated disc occurs when disc material extends beyond its normal boundaries through a more localised area of the outer disc. A herniation may irritate or compress a nearby nerve root. This can sometimes cause pain travelling into an arm or leg, as well as tingling, numbness or weakness.
Disc Protrusion
A protrusion is a type of disc herniation where the displaced disc material remains relatively broad at its base. It may or may not cause symptoms.
Disc Extrusion
An extrusion is another type of herniation in which disc material extends further beyond the disc space. Some extruded discs can reduce in size naturally over time.
Sequestered Disc
A sequestered disc occurs when a fragment of herniated disc material becomes separated from the main disc. This may cause nerve irritation, although the severity of symptoms depends on the individual situation.
Annular Fissure
An annular fissure is a separation within the layers of the disc's outer ring. These changes can sometimes be associated with pain, but they can also be present in people without symptoms.
Degenerative Disc Disease
Despite the name, degenerative disc disease isn't necessarily a disease in the usual sense. It describes age-related changes in spinal discs, such as reduced disc hydration or changes in disc height. These changes are common and don't automatically explain pain.
What About a Slipped Disc?
A disc doesn't literally slip out of your spine. "Slipped disc" is a common everyday term generally used to describe a herniated disc. The medical terms disc herniation, protrusion or extrusion are more precise.
What Does Disc Pain Feel Like?
Not everyone with a symptomatic disc problem experiences the same pain. Some people have localised neck or lower back discomfort. Others experience pain travelling into an arm or leg when a nerve root is irritated. You might recognise one of these descriptions.
"I bent over and suddenly felt a sharp pain in my back." Perhaps you were lifting something, tying your shoes or picking something up from the floor when the pain started.
"My back hurts when I sit down." Some lumbar disc-related symptoms are aggravated by prolonged sitting, particularly when bending forwards.
"I get shooting pain down my leg." If a nerve root in your lower back is irritated, you may experience sciatica — pain travelling into your buttock, thigh, calf or foot.
"My leg feels like it's burning or tingling." Nerve-related symptoms may include burning, pins and needles, numbness or altered sensation.
"My neck hurts and the pain travels into my arm." A cervical disc problem may sometimes irritate a nerve root, causing symptoms into the shoulder, arm or hand.
"Coughing or sneezing makes the pain worse." Some people with disc-related nerve irritation notice increased pain when coughing, sneezing or straining.
"I'm scared to bend because I might make the disc worse." It's understandable to feel worried about movement after a painful episode.
However, normal spinal movement isn't automatically harmful, and appropriate gradual activity is usually part of recovery. The severity of your pain doesn't always reflect the severity of a disc change on imaging. An assessment can help determine whether your symptoms are likely to be disc-related and whether there are signs of nerve involvement.
Where Can Spinal Disc Problems Occur?
Lumbar Disc Problems: Lower Back
The lumbar spine is the lower part of your back. Disc herniations in this region may cause localised lower back pain or irritation of nerves travelling into your legs.
You might notice:
Lower back pain when sitting or bending
Pain when getting out of a chair
Sciatica or shooting pain down one leg
Tingling or numbness in your foot
Pain when lifting
Difficulty finding a comfortable sleeping position
Cervical Disc Problems: Neck
The cervical spine is the neck. A symptomatic cervical disc herniation can sometimes irritate a nerve root travelling towards your arm.
You might experience:
Neck pain or stiffness
Pain travelling into your shoulder or arm
Tingling in your hand or fingers
Numbness
Weakness in certain arm or hand muscles
Pain when turning your head
Thoracic Disc Problems: Upper and Middle Back
Thoracic disc herniations occur in the middle part of the spine and are less common than lumbar or cervical disc herniations. They can sometimes cause pain around the upper or middle back, chest or rib cage. Because pain in this region can have several causes, appropriate medical assessment is important.
Why Does a Disc Problem Hurt During Everyday Activities?
Often, it's the everyday movements that make disc-related pain particularly frustrating.
Disc Pain When Sitting
Perhaps your back starts aching after sitting at your desk, or you experience shooting pain down your leg during a long car journey. Some lumbar disc-related symptoms are aggravated by sustained sitting. You may find that standing up and moving around provides relief.
Disc Pain When Bending Forwards
Putting on shoes, picking up laundry or bending over the sink can sometimes aggravate disc-related symptoms. You might notice a sharp pain or pulling sensation in your lower back.
Disc Pain When Lifting
Perhaps you experienced pain while lifting a heavy box, carrying groceries or picking up your child. Lifting places demands on the spine and surrounding muscles. However, lifting isn't inherently dangerous for your discs. Once symptoms settle, gradually rebuilding strength and confidence with lifting can be an important part of recovery.
Disc Pain When Getting Out of Bed
Rolling over or moving from lying to sitting may be uncomfortable during an acute episode. You might find yourself moving slowly or using your arms to help support the movement.
Disc Pain When Driving
Prolonged sitting, limited movement and getting in or out of the car can aggravate some disc-related symptoms. If you also have sciatica, pain may travel into your buttock or leg.
Disc Pain When Coughing or Sneezing
Coughing and sneezing increase pressure within your trunk. For some people with disc-related nerve irritation, this can aggravate pain.
Disc Pain When Sleeping
Perhaps your lower back aches when lying flat, or you struggle to find a position that doesn't aggravate leg pain. Some people find side sleeping with a pillow between their knees more comfortable.
Disc Pain During Exercise
Running, weight training, cycling and other exercise may aggravate symptoms during certain stages of recovery. However, you don't necessarily need to stop all activity. The most appropriate exercises depend on your symptoms, neurological findings and stage of recovery. If disc-related pain is affecting your work, sleep, driving or everyday movement, an assessment can help identify appropriate treatment options.
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Can a Bulging or Herniated Disc Heal?
This is one of the most common questions patients ask. Yes, many people with symptomatic disc herniations improve over time without surgery. In some cases, herniated disc material can reduce in size naturally through the body's own processes. However, symptom improvement doesn't always require a disc to return to its previous appearance on MRI. Pain can improve as inflammation and nerve irritation settle and as your body adapts. Recovery varies depending on the condition, severity of symptoms and whether nerve function is affected. A disc bulge or herniation on imaging doesn't automatically mean you'll have lifelong pain.
What Can I Do to Relieve Disc Pain?
1. Keep Moving Within Comfortable Limits
For many people, gentle walking and regular movement can help maintain mobility and prevent unnecessary deconditioning. Prolonged bed rest is generally not recommended for uncomplicated disc-related pain.
2. Change Positions Regularly
If sitting aggravates your symptoms, try taking regular breaks. You may find shorter periods of sitting more comfortable than remaining in one position for hours.
3. Temporarily Modify Painful Activities
If repeated bending, heavy lifting or certain exercises cause significant increases in pain, consider temporarily reducing or modifying these activities. The aim is to maintain appropriate movement while allowing symptoms to settle.
4. Find Comfortable Sleeping Positions
Some people find lying on their side with a pillow between their knees helpful. Others prefer lying on their back with a pillow underneath their knees. Choose positions that help reduce your symptoms.
5. Avoid Forcing Painful Stretches
Aggressive stretching isn't always helpful, particularly when nerve-related symptoms are present. If a stretch increases shooting pain, tingling or numbness into your arm or leg, stop and seek guidance.
6. Gradually Rebuild Strength
As symptoms improve, progressive strengthening can help restore your ability to tolerate everyday activities. This may include exercises for your trunk, hips, legs or upper body, depending on the area involved.
7. Seek Advice About Pain Relief
Your GP or pharmacist can advise on appropriate pain relief based on your symptoms and medical history.
8. Get Assessed if Symptoms Persist
If your symptoms aren't improving, keep returning or are associated with numbness, tingling or weakness, an assessment can help determine whether further investigation or treatment is needed. You don't need to wait until you're unable to move before seeking help.
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How Can Osteopathic Treatment Help Spinal Disc Pain?
If you're experiencing neck or lower back pain that may be associated with a disc problem, osteopathic assessment can help identify your symptoms, assess nerve function and guide appropriate management. I'm Sarah Boughtwood, a structural osteopath based in Milford on Auckland's North Shore, with over 10 years of clinical experience. I treat adults and children aged five years and older, helping patients manage musculoskeletal aches, pains and injuries. My approach is to understand not just what your MRI says, but how your symptoms are affecting your everyday life. Perhaps you're struggling to sit at work, bend to put on your shoes, lift your children, sleep comfortably or return to exercise.
During your appointment, I'll take the time to understand how your pain developed, what movements aggravate it and whether there are any signs of nerve involvement. I'll assess your spinal movement and relevant neurological function, including strength, sensation and reflexes where appropriate.
Depending on your assessment, treatment may include:
Gentle soft tissue techniques to help manage associated muscle discomfort
Appropriate joint mobilisation where suitable
Individualised movement and strengthening exercises
Advice on modifying activities that aggravate your symptoms
Practical strategies for sitting, lifting, sleeping and working
Guidance on gradually returning to exercise
Referral for imaging or further medical assessment when indicated
Treatment is tailored to your symptoms, medical history and neurological findings. Hands-on treatment may help with short-term symptoms for some patients, but it doesn't physically push a disc back into place or guarantee relief from nerve compression. For some patients, particularly those with progressive weakness or significant nerve compression, medical or specialist management may be more appropriate. My aim is to help you understand your symptoms, manage discomfort and return to everyday activities with greater confidence.
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When Is Disc Pain Something More Serious?
Most disc-related pain isn't a medical emergency, but some symptoms require urgent assessment.
Seek emergency medical attention if you experience:
New difficulty passing urine or loss of bladder control
Loss of bowel control
Numbness around your groin, genitals or saddle area
New or rapidly worsening weakness in your legs
Severe neurological symptoms affecting both legs
These can be warning signs of cauda equina syndrome or other serious nerve compression. New foot drop, progressive limb weakness, increasing difficulty walking or loss of hand coordination also requires urgent medical assessment. Call 111 or seek emergency care in New Zealand if you develop symptoms suggesting serious spinal cord or nerve compression. Children with persistent spinal pain, neurological symptoms, a limp or unexplained pain should be medically assessed because disc herniation is less common in younger children and other causes need consideration.
Do I Need an MRI for a Bulging or Herniated Disc?
Not everyone with suspected disc-related pain needs an MRI. For many people, symptoms and physical examination findings can guide initial management. However, imaging may be appropriate when significant neurological symptoms are present, serious pathology is suspected or persistent symptoms mean the results would influence further treatment. It's also important to remember that MRI findings don't always match pain levels. Disc bulges, protrusions and degeneration can be present in people who have no symptoms. As an osteopath, I can assess whether referral for imaging or further medical evaluation may be appropriate.
Can I See an Osteopath for Disc Pain Under ACC?
Sometimes. If your disc-related symptoms are associated with an injury that qualifies for ACC cover, you may be eligible for subsidised osteopathic treatment. For example, symptoms following a specific lifting injury or accident may qualify, depending on the circumstances and ACC's assessment. Not all disc problems are covered by ACC, particularly when symptoms develop gradually or are associated with age-related changes. I'm an ACC-registered osteopath, and you don't need a GP referral to book an appointment.
A Disc Problem Doesn't Have to Define What You Can Do
Being told you have a bulging disc, herniated disc or slipped disc can be unsettling. Perhaps you're worried about bending, lifting, exercising or making your symptoms worse. Maybe you've been avoiding activities because you're unsure what's safe. But having a disc change on an MRI doesn't automatically mean your spine is fragile or permanently damaged. Many people improve with appropriate management and gradually return to the activities they enjoy. If you're experiencing persistent neck or lower back pain, sciatica, tingling or discomfort associated with a suspected disc problem, I'd love to help you understand your symptoms and explore appropriate treatment options. I'm Sarah, a structural osteopath based in Milford, Auckland, providing individualised care for adults and children aged five years and older. Let's work towards helping you move more comfortably, rebuild confidence and get back to everyday life.
Book an Osteopathy Appointment with Sarah
Sarah Boughtwood | BAppSc(HB), Master of Osteopathy | ACC Registered Osteopath | Milford, North Shore, Auckland
This article provides general information and doesn't replace individual medical assessment.