How to Resolve a Herniated Disc and Back Pain by Addressing the Root Cause

A herniated disc is one of the most common musculoskeletal issues and at the same time one of the most misunderstood. Treatment often focuses only on symptoms, while the true cause of the problem remains overlooked.

In this article, we will explain:

• what a herniated disc is and the different types of disc herniation,

• what the true underlying cause of the problem is,

• how to properly return to pain-free movement and why “core strengthening” alone is usually not enough.

  
  

What Is a Herniated Disc?

An intervertebral disc functions as a shock absorber between individual vertebrae. It consists of two main parts:

• the fibrous outer ring (annulus fibrosus),

• the gel-like inner core (nucleus pulposus).

A disc herniation occurs when the fibrous ring is chronically overloaded, weakened, or damaged, allowing the gel-like core to shift away from its natural central position.

Types of Disc Pathology

1. Bulging Disc

The disc bulges as a whole, while the fibrous ring remains intact. This is often an early or long-term stable condition that may not cause significant symptoms. When loading patterns and posture are corrected, a bulging disc generally has a very good prognosis and symptoms often resolve completely.

2. Protrusion

Part of the disc’s core shifts in one direction, creating localized pressure, while the fibrous ring remains weakened but intact. This is often the most problematic variant, as high internal disc pressure irritates the nervous system. Symptoms are typically sensitive to movement, sitting, and loading.

3. Extrusion (Herniation)

The disc’s core breaks through the fibrous ring and protrudes beyond the disc. Symptoms may be milder than with a protrusion, as some of the internal pressure is released. With appropriate conditions and changes in loading, improvement can occur relatively quickly.

4. Sequestration

A fragment of the disc’s core becomes completely separated. Although this finding often appears serious and alarming, the body frequently responds with a resorption process (absorption of the fragment), which can lead to a rapid reduction in symptoms and improvement in condition.

What Is the True Cause?

It is important to understand that a herniated disc is usually the result of long-term improper loading. This improper loading is closely related to posture and postural asymmetries that develop unconsciously over many years.

When the body is chronically out of balance—for example:

• the pelvis is rotated or tilted to one side,

• weight is predominantly shifted onto one leg,

• one hip has a restricted range of motion,

• or the rib cage and spine are persistently rotated in one direction,

mechanical load repeatedly concentrates on the same spinal segment and in the same direction with every movement. A herniated disc is therefore more often a logical consequence of disrupted whole-body mechanics rather than a random event or a single episode of overload.

How to Approach a Herniated Disc

The first goal is to reduce symptoms—specifically to decrease mechanical pressure on the affected spinal segment and calm the nervous system. Long-term resolution, however, requires addressing the true underlying cause of the problem.

Symptom Relief – Reducing Pressure on the Disc

One highly effective tool is spinal decompression—creating more space between vertebrae, which reduces pressure on the disc. Decompression is a standard method used in specialized clinics, often with machines. However, similar effects can be achieved at home using appropriately selected exercises.

Addressing the True Cause of the Problem

Once the acute phase is under control, the focus must shift to addressing the real cause of the issue and restoring spinal stability. Classic exercises such as planks, bird dogs, or deadlifts (even with proper core activation) are often insufficient, as they strengthen the core in isolation and without context. They do not teach the body how to distribute load evenly, transfer weight between sides, or maintain proper alignment of the pelvis, rib cage, and head.

True stability emerges only when movement patterns, symmetry, and overall posture are restored. Without this, many people remain stuck in a cycle of short-term relief followed by recurring symptoms.