Healing a Herniated Disc | Solo Episode

Jun 19, 2024

A candid recount of a sudden T12–L1 disc herniation and the classic movement that caused it. Practical steps for getting up safely after a bad back and ways to assess injury severity. Discussion of early self-care, selective medications, supplements, and traction and McKenzie extension techniques. Tips on rehab exercises, prevention through strength training, and when surgery is warranted.

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ANECDOTE

Classic Twist-And-Lift Herniation Moment

Dr. Tyna recounts the exact movement (forward reach + lateral twist) that triggered her herniation.
She emphasizes the common vacuuming/picking-up motion as a classic disc-herniation mechanism.

ADVICE

Supplement And Avoid High NSAID Doses

Combine anti-inflammatory supplements (curcumin, fish oil) and peptides cautiously to support healing.
Stop high-dose NSAIDs early to avoid impairing collagen repair long-term.

ADVICE

Move Early—Avoid Prolonged Bed Rest

Keep moving as soon as pain allows; walk frequently to maintain spinal hydraulic function.
Avoid prolonged bed rest to prevent muscle atrophy and neurologic inhibition.

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EP. 156: On today’s episode of the Dr. Tyna Show, I candidly share my recent journey through how I herniated a disc in my back and bounced back quickly. From excruciating pain to significant relief within days, I'll walk you through the personal and medical insights gained during this experience. I’m sharing practical advice on managing and treating disc herniation, dispelling common fears, and exploring crucial steps—from the initial injury to recovery milestones. Whether you're navigating your own spinal health challenges or seeking prevention strategies, this episode offers invaluable wisdom and actionable tips to reclaim your well-being.

On This Episode I Cover:

01:10 - My medical history
06:33 - Degenerative disc disease
07:10 - Recent transition in my spinal health
09:57 - The risks of loaded flexion
11:09 - How to get up after injuring your back
12:49 - Categorizing the injury
16:31 - Creating a treatment plan
19:07 - The physiology of herniating a disk
24:27 - Conditioning during a back injury
31:17 - Rest and nutrition
32:43 - The importance of strength training & prevention
37:40 - Who’s at risk for disc herniation
41:27 - Traction exercises
45:13 - Controlled Extension & Mckenzie Protocol
46:31 - Feeling the disc go back into place
48:45 - Final tips for healing a herniated disc
52:21 - Surgery and motor loss

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Show Links:

My Favorite Peptides:
Integrative Peptides (discount applied)
nuBioAge (use code DRTYNA to save 10%)
If you're a practitioner, create an account HERE.
My Amazon Storefront: Staying Mobile
Find my favorite book and items mentioned in this episode that I use to stay mobile when back pain strikes.
Squat University Video: The Big 3

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Disclaimer: Information provided in this podcast is for informational purposes only. This information is NOT intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product. Do not use the information provided in this podcast for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or other supplement, or using any treatment for a health problem. Information provided in this blog/podcast and the use of any products or services related to this podcast by you does not create a doctor-patient relationship between you and Dr. Tyna Moore. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent ANY disease.