How to Reverse Disc Degeneration in Lower Back – Naturally (& Fast)

For many people diagnosed with lumbar degenerative disc disease, the daily struggle involves chronic pain, limited movement, stiffness, difficulty bending, standing for long periods, trouble sleeping, and in severe cases – anxiety and depression.

In this post, you’ll find the 6 best home treatments for DDD relief, including the best exercises, home traction devices, self-massage, thermal therapy, and more – and how to use them.
disc degeneration in lower back

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A Surprising Fact about Lumbar Disc Degeneration

Did you know?

The doctors call it “lumbar disc degeneration disease“, but it’s actually not a disease – in the traditional sense of the word.

If it was, every one of us would be diagnosed with degenerative discs at some point.


Because just like other parts of our body, our spinal discs deteriorate over time.

By the time we reach “old” age, they are damaged enough to fall under the degenerative disc disease (DDD) category.

But here’s the good news:

There are more than a few natural treatments for disc degeneration. 

Just stick with me, and you’ll get all the “inside information” about the remarkable natural options you have – right now.

How to Reverse a Bulging Disc Naturally

Here’s the 3-step recovery plan for DDD:

1. Drug-Free Pain Relief (through back traction, infrared heat, massage)
2. Recovery and Healing (through exercises, spinal decompression, self-massage)
3. Prevention

It doesn’t matter if your lumbar degenerative discs are caused by osteoarthritis, ankylosing spondylitis, or spinal stenosis:

The remarkable benefit of natural treatments is that they are capable of dramatically relieving your pain (without drugs), while at the same time promoting recovery, healing, preventing, and even reversing degenerative discs.

The following natural treatments will reduce the pressure on your discs, boost blood circulation to the area (bringing healing nutrients and restoring disc fluids), and reduce the pain-causing inflammation – all at the same time.

1. Degenerative Disc Disease Exercises

Exercising the right way is essential to relieving pain and recovering from DDD.

Your exercise program should include Hamstring stretching, dynamic lumbar stabilization exercises, and low-impact aerobic conditioning (walking and swimming are best).

Here’s a video demonstration for some helpful DDD exercises:

2. Lower Back Traction

inversion table for disc degeneration in lower back
Teeter Inversion Table – view at Teeter

Lower back traction (also known as spinal decompression) can relieve your back pain by increasing the space between the vertebrae.

Lower back traction basically pulls the top half of your body and the bottom half – away from each other.

When you do this your aching muscles get a chance to relax and you take a bit of the pressure off your discs.

This allows for:

1. Almost immediate pain relief by taking the load off your spinal discs.

2. Boosting blood circulation to your lower back, bringing healing nutrients – faster and better. This takes care of the inflammation.

3. Relaxing your aching muscles in the lower back.

Do not completely turn upside down immediately. Work your way into it – even if it takes a month or more.  Try for 5 to 15 minutes in one position and go deeper anytime you can with no dizziness or side effects. Listen to your body and do not overdo it.

3. Self Massage

shiatsu massage cushion for disc degeneration
Snailax shiatsu back massage chair – best value in 2024 – view at Snailax

Therapeutic low back massage can provide low back pain relief by improving blood flow, reducing muscle stiffness, increasing range of motion, and raising endorphin levels in your body.

Plus, when you suffer from back pain, it can wreak havoc on your sleep, which in return increases recovery time because your body doesn’t get the rest it needs.

A good massage before bed will take away your pain, and your anxiety, and promote a long, deep, and healing sleep.

There are many more electric back massagers you can try, including a vibrating massage mattress, a handheld massager, a massage pillow, and more.

4. Infrared Heating Pad

infrared heating pad with jade stones
UTK Infrared Heating Padview on Amazon

I don’t think I’m exaggerating when I say that an infrared heating pad is the best drug-free pain relief tool on the planet. 

Forget about the EMF-radiating-skin-burning electric heating pad you have at home.

Infrared therapy is a revolutionary and proven natural pain relief method, which is completely safe and far superior to regular heating pads.

Infrared rays (invisible to the naked eye) penetrate deep into your tissues, all the way to your spine and nerves.

They boost your blood circulation and heal inflammation while you enjoy the pleasant and relaxing heat, which won’t burn your skin and warm you up all the way to your spinal discs.

It’s in my experience an infrared heating pad is the best way to fall asleep without back pain, and feel dramatic relief for up to 6 hours – without any medication.

Plus, it gets you the blood-boosting benefit I’ve mentioned several times.

5. Lumbar Back Brace

back brace for disc degeneration
Mueller 255 Lumbar Support Back Brace view on Amazon

Lower back braces can sometimes help reduce acute low back pain from degenerative disc disease by limiting the motion of the spine.

It provides support and compression to the lower back to reduce pain and discomfort, and improve posture, while preventing further injury.


I would caution against the long-term use of a back brace, as it can lead to a weakening of the muscles.

Short-term bracing or bracing with certain activities, maybe a reasonable option for some people.

Here are the pros and cons of back braces.

6. Herbs for Degenerative Disc Disease

disc degeneration healing foods

As you know, lumbar disc degeneration causes inflammation (the reason for your pain).

As always, balanced and healthy nutrition will help your body reduce inflammation and can lower your weight, which will take some load off your spine.

I recommend a real food diet, without processed foods.

Incorporate inflammation-busting foods and herbs in your daily meals, such as:

Ginger, turmeric, garlic, Cayenne pepper, dark leafy greens, pineapple, Papaya, Devil’s claw, Boswelia, and Chamomile.

Try to eliminate, as much as you can, dairy and meat, and avoid processed sugar and flour. Fried foods are not a good idea either.

As for supplements, I recommend trying Heal n’ Soothe, which contains proteolytic enzymes, Boswellia, Devil’s Claw, Turmeric, Ginger, citrus bioflavonoids, Papain, L-glutathione, and more.

anti inflammation supplement for disc degeneration

What Causes Lumbar DDD? 

Your spinal discs absorb shock to the spine.

Just like in your car, they reduce the effect of “traveling over rough ground” to prevent injury or trauma when we do everyday movements like twisting, flexing, and bending.

Imagine your discs go through a lifetime of wear and tear.

Two main things happen over time:

1. Loss of fluids in the discs – which makes them less flexible and thus less effective shock absorbers.

They become thinner and the space between your vertebrae is reduced.

2. Cracks and tears in the outer layers of the spinal discs – the gel-like material inside the nucleus of the disc leaks out, which leads to bulging discs, ruptured discs, and fragmented discs.

Visualize your spine as a chain where it is just as strong as the weakest link.

Unfortunately, within the spine, the weakest link also often absorbs much of your weight, because of the misalignment of the vertebrae.

This puts increased force on the areas of the soft-jelled disc, which causes them to wear down over time.

As a result, the lumbar disc degeneration symptoms are lower back stiffness, tightness, and generally a sharp pain in the lower back.

Can Spinal Disc Disease Heal on Its Own?

Just because DDD includes the word “degenerative” in it, doesn’t mean that your symptoms will get worse.

While it’s true that disc degeneration may progress over time, the pain you are experiencing can be dramatically reduced and even eliminated, especially if you help your body using the natural methods listed here.

You can not really reverse DDD but you can make lifestyle changes that can protect your spine and keep it from getting a lot worse.

A few other lifestyle changes can have a powerful healing effect on your back pain:

1. If your work requires sitting for long periods of time, consider switching your office chair to an ergonomic office chair.

2. Learn how to fix your posture, which is incredibly important for managing lower back pain.

3. Modify your sleep position to avoid pressure on your spine when you sleep. A good body pillow can turn around your sleeping experience forever.


Recovering from degenerative disc disease in the lower back requires combining a few natural and remarkable effective natural treatments.

In this post, you’ve learned about home back traction, DDD exercises, infrared heat, anti-inflammation food and supplements, back braces, and self-massage tools.

It may take some dedication and time, but it won’t cost your life savings and you won’t depend on lifetime painkillers and possible surgery.

Natural treatments for low back degenerative discs can be fabulously effective, all you need is to get up and give them a try.

What do you think your first step toward recovery would be? Share your thoughts and questions in the comments below.

To your health and happiness,



Hwang, Min Ho, et al. Low Level Light Therapy Modulates Inflammatory Mediators Secreted by Human Annulus Fibrosus Cells during Intervertebral Disc Degeneration In Vitro, DO – 10.1111/php.12415

Hamblin MR. Mechanisms and applications of the anti-inflammatory effects of photobiomodulation. AIMS Biophys. 2017;4(3):337‐361. doi:10.3934/biophy.2017.3.337

Kim S, Kim H, Chung J. Effects of Spinal Stabilization Exercise on the Cross-sectional Areas of the Lumbar Multifidus and Psoas Major Muscles, Pain Intensity, and Lumbar Muscle Strength of Patients with Degenerative Disc Disease. J Phys Ther Sci. 2014;26(4):579‐582. doi:10.1589/jpts.26.579

Khan AN, Jacobsen HE, Khan J, et al. Inflammatory biomarkers of low back pain and disc degeneration: a review. Ann N Y Acad Sci. 2017;1410(1):68‐84. doi:10.1111/nyas.13551

4 thoughts on “How to Reverse Disc Degeneration in Lower Back – Naturally (& Fast)”

  1. Hi, at the risk of sounding as though I’m not open to these techniques (quite the contrary), it would be great to see the evidence that backs each of them up. Are you able to provide? Sources are enough – I’m happy to do my own research and reading – but if you want to include papers, that’s grand! 🙂 Many thanks.


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