Can You Recover From a Herniated Disc?

Yes, you can recover from a herniated disc, and many people do not need surgery. Research shows that herniated disc material can actually shrink and be reabsorbed by the body over time. In simple terms, your body can slowly break down and clean up some of the disc material that has pushed out of place.[1,2]

That said, just because the disc shrinks does not mean the problem that caused it is gone. Poor movement, weakness, limited mobility, repeated stress, and other mechanical issues can still be present. If those problems are not addressed, symptoms may return.

Herniated Discs Can Actually Shrink

A large meta-analysis involving more than 2,000 patients found that about 70% of lumbar disc herniations showed some level of spontaneous resorption with conservative care.[1]

Spontaneous resorption simply means the body naturally breaks down and absorbs part of the herniated disc.

Your immune system sends in cleanup cells that help remove the exposed disc material over time. That means a herniation seen on an MRI today may look much smaller several months later.

Some Larger Herniations May Shrink More Often

One systematic review found that the chance of spontaneous regression depended on the type of disc herniation:[2]

• Disc bulge — about 13%: the disc pushes outward but is still mostly contained.
• Disc protrusion — about 41%: the disc pushes farther out in one area.
• Disc extrusion — about 70%: inner disc material pushes through the outer layer.
• Disc sequestration — about 96%: a piece of disc material separates from the main disc.

Surprisingly, the larger-looking herniations, such as extrusions and sequestrations, may have a better chance of shrinking because the body can more easily recognize and break down the exposed material.[2]

If the Disc Can Heal, Why Treat It?

Because the disc itself is only one part of the problem.

Patients may still have inflammation, nerve irritation, muscle tightness, weakness, poor spinal movement, or pain traveling into the arm or leg.

Research shows that exercise therapy, spinal manipulation, and traction can help improve pain and disability in people with lumbar disc herniations.[3]

Depending on the patient, conservative care may include:

• Chiropractic adjustments
• Physical therapy and rehabilitation
• Spinal decompression or traction
• Strengthening and mobility exercises

These treatments are not necessarily “putting the disc back in.” The goal is to reduce irritation, improve movement, restore strength, and help the patient function better while the body heals.

The Disc Shrinking Does Not Mean the Original Problem Is Fixed

This is one of the most important points.

A disc can shrink and your pain can improve, but if the mechanical issue that contributed to it is still there, the problem may come back.

Mechanical issues can include poor spinal movement, weak supporting muscles, poor lifting mechanics, limited hip mobility, or too much repeated stress on one part of the spine.

That is why treatment should not only focus on reducing pain. We also want to improve movement, strength, stability, and how the spine handles stress so the same problem is less likely to keep returning.

Do You Need Surgery?

In many cases, no. Current spine recommendations support starting with conservative care when there are no serious or worsening neurological problems.[4]

Surgery may still be necessary in certain cases, especially with progressive weakness, major loss of sensation, or bowel and bladder changes. But simply having a herniated disc on an MRI does not automatically mean surgery is your only option.

Think You May Have a Herniated Disc?

At Square One Health, we treat many patients with low back and neck pain, including people whose pain, numbness, tingling, or weakness travels into the arm or leg because of a disc herniation.

The important thing is that not every herniated disc should be treated the same way.

The only way to know whether we can help is to properly evaluate you. If you are dealing with neck or low back pain that travels into your arm or leg, schedule a consultation and examination at Square One Health. We can evaluate your spine, your movement, and your neurological function to determine whether you are a candidate for treatment.

About Dr. Tim Cowan, DC

Dr. Tim Cowan, DC is a Doctor of Chiropractic at Square One Health and has written and reviewed this article. He earned his Doctorate of Chiropractic from the University of Western States after completing a Bachelor of Science in Exercise Science from Northern Arizona University. Dr. Cowan has advanced training in scoliosis rehabilitation, Chiropractic BioPhysics (CBP), and postural correction techniques. He focuses on helping patients improve posture, movement, and spinal function through individualized treatment approaches designed to address musculoskeletal conditions and movement-related dysfunction.

References

1. Zou T, Liu XY, Wang PC, et al. Incidence of Spontaneous Resorption of Lumbar Disc Herniation: A Meta-analysis. Clinical Spine Surgery. 2024;37(6):256-269.
2. Chiu CC, Chuang TY, Chang KH, Wu CH, Lin PW, Hsu WY. The probability of spontaneous regression of lumbar herniated disc: a systematic review. Clinical Rehabilitation. 2015;29(2):184-195.
3. Thavarajasingam SG, Ramsay DSC, Namireddy SR, et al. Exercise, manipulation and traction physiotherapy in the conservative management of lumbar disc herniation: A systematic review and meta-analysis. Brain & Spine. 2025;5:105632.
4. WFNS Spine Committee. The role of conservative treatment in lumbar disc herniations: WFNS spine committee recommendations. 2024.