What Can You Do at Home If You Have Slipped Disc? (A Malaysian Guide)

If you’re dealing with back pain that radiates down your leg, chances are you've Googled something like:

“What can I do at home for a slipped disc?”

Good news: You’re not alone.At My Spine Network, we help many patients from Shah Alam who’ve lived with slipped disc pain for months — because they weren’t sure what to do or thought rest was the only option.

Here’s a simple, realistic guide to managing slipped disc symptoms from home (before seeing a chiropractor).

🛏️ Step 1: Don’t Lie in Bed All Day

A lot of Malaysians think:

“Kalau sakit belakang, mesti kena baring je kan?”

Wrong. Total rest can make it worse.When you lie down for too long, the disc stays in a bad position, and your muscles weaken.

✅ Instead, try:

• Short walks around the house

• Standing work every 30–60 mins (e.g. ironing board table for laptop)

• Change positions frequently (don’t sit or lie too long)

🤸‍♂️ Step 2: Try Gentle Extension Movements

If your slipped disc is pressing on a nerve, some gentle exercises can help relieve pressure.

🟢 Try the “Cobra Press-Up” (McKenzie Extension)

How to do it:

1. Lie on your stomach

2. Place your hands under your shoulders

3. Slowly press your upper body up (keep hips down)

4. Hold for 5–10 seconds, repeat 10x (if pain reduces)

❗ If pain shoots down your leg during this, stop and consult a professional.

This move may help centralize the pain (shift it from leg → lower back), which is a good sign of healing.

🪑 Step 3: Fix Your Sitting Posture

If you spend hours sitting (especially WFH or driving around Shah Alam), you’re compressing your disc even more.

✅ Home Tips:

• Use a lumbar roll (or rolled towel) behind your lower back

• Sit with feet flat, knees slightly lower than hips

• Avoid slouching, or sitting too long on soft couches

Bonus: Set a timer to stand up every 30–45 mins — your spine will thank you!

🧊 Step 4: Use Ice or Heat — But Know When

❄️ Ice (First 48–72 hours of sharp pain):

• Reduces inflammation

• Use 15–20 mins, 3–4x daily

🔥 Heat (After initial phase or for stiffness):

• Helps muscle relaxation

• Great before gentle stretching or exercise

🔄 Alternate both if unsure what helps more — everyone responds differently.

🙅‍♂️ What NOT to Do at Home

• ❌ No aggressive stretching or twisting

• ❌ No heavy lifting or sudden bending

• ❌ Avoid “urut kuat” over the spine — it can worsen the disc pressure

🏥 When Should You See a Chiropractor?

If your pain:

• Lasts more than 2 weeks

• Worsens when sitting or coughing

• Includes numbness or weakness in one leg

…you may need more than home care.

At My Spine Network, we provide:

• Accurate diagnosis (without unnecessary MRI)

• Non-surgical decompression techniques

• Chiropractic adjustments that relieve nerve pressure

• Rehab plans so you stay strong after healing

📍 Located in Shah Alam?

We’re based in SACC Mall, and we’ve helped thousands of Malaysians manage disc pain — often without needing surgery or injections.

📲 Book a spinal screening today.Let’s find out if you can fix this naturally — starting with the right movements at home.