Here are 5 little-known tips to help relieve pain and get you on your way to feeling better:

1. Heat and cold therapy can help relieve muscle tension and pain.

Applying heat and/or cold therapy to the lower back can alleviate muscle tension that is commonly present with a lumbar herniated disc. Heat helps loosen the muscle tightness that causes spasms, increases blood flow, and improves the elasticity of connective tissue.1 Cold decreases the local tissue temperature which produces an analgesic and anti-inflammatory effect, thus reducing pain.2

• Apply heat to your back in the morning or prior to stretching/exercise to decrease muscle tension.
  See How to Apply Heat Therapy for Lumbar Herniated Disc
• Try placing a heating pad or hot compress against your lower back periodically throughout the day. (Make sure to use a physical buffer like a paper towel to avoid thermal injury).
  Watch Video: How to Make a Moist Heat Pack
• The same method can be used with a cold pack after stretching, exercise or massage for pain relief (Make sure to use a physical buffer like a paper towel to avoid thermal injury).
  See Ice Packs for Back Pain Relief
• Other means of heat delivery include adhesive heat wrap (provides continuous, low-level heat over several hours), warm bath, and/or shower at the end of the day.