Chiropractic Care: Chiropractors use spinal adjustments to relieve pressure on the herniated disc, restore spinal alignment, and improve mobility. They may also recommend specific exercises and posture correction techniques.

Physiotherapy: A physiotherapist may guide you through targeted stretches, strengthening exercises, and other therapies to reduce pain and improve flexibility in the spine.

Epidural Steroid Injections: For severe cases, steroid injections may be used to reduce inflammation and provide temporary pain relief.

Ergonomics and Posture Training: Lifestyle changes, such as better posture, workstation adjustments, and mindful movement techniques, are often recommended to avoid strain on the spine.

Lifestyle Modifications: Recommendations may include weight management, avoiding heavy lifting, and incorporating core-strengthening exercises to protect the spine.

• Maintain a healthy weight: Extra weight puts unnecessary strain on the spine. Regular exercise and a balanced diet can help you keep your weight in check.

• Exercise regularly: Focus on strengthening the muscles that support your spine, including your core, legs, and lower back muscles. Activities like yoga, swimming, and Pilates are especially beneficial.

• Practice good posture: Whether sitting or standing, ensure that your spine remains aligned. Use ergonomic chairs and desks, and avoid slumping or hunching.

• Use proper lifting techniques: Always lift with your legs, not your back. Bend at the knees and keep the object close to your body to reduce strain on your spine.

• Take frequent breaks: If you’re sitting for long periods, stand up, stretch, and walk around every 30 minutes to reduce pressure on your spine.