Back Pain, Disc Bulges & “Slipped Discs”
Redrock Physio St Albans
Disc pain can feel sharp, aching, or unpredictable — especially when bending, sitting, or getting up from the floor. The good news is that most disc-related back pain improves well with clear assessment, calm guidance, and the right type of rehabilitation.
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At Redrock Physio in St Albans, we help people recover from disc irritation and disc bulges through hands-on treatment, targeted movement, and personalised strength work that fits your life.
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What Is a Disc Bulge or Disc Irritation?
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The discs in your spine act like small shock absorbers. They can become irritated through overload, stiffness, or a sudden movement. Sometimes they bulge slightly and can press on or irritate a nearby nerve — often experienced as sciatica.
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A disc bulge or irritated annulus doesn't mean anything is permanently damaged. Discs calm down with time, movement, and the right approach. Most people don’t need scans or surgery.
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If your main symptoms travel down the leg, you may find our Sciatica page helpful too.
Understanding Disc Pain the Redrock Way
At Redrock Physio, we don’t jump straight to “core exercises” or generic stretches.
Disc irritation behaves differently from mechanical back pain or hip-related problems, so the first goal is understanding the pattern you’re in.
We look at:
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how your symptoms change with movement
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how your hips, ribs, and pelvis share load
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how your breathing habits affect spinal control
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which positions calm the disc and which irritate it
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whether the nerve root is involved or not
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This pattern-based approach helps us choose the right movements immediately instead of guessing.
How We Assess Disc-Related Back Pain
Your first session includes:
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A calm, detailed conversation
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Movement testing for flexion, extension, side-glide, rotation
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Hip and pelvic movement assessment
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Checking for nerve sensitivity where relevant
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Functional tasks (sit-to-stand, walking, reaching)
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A clear explanation of what’s driving your symptoms
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You’ll leave knowing what’s going on and why — without jargon or unnecessary alarm.
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Common Symptoms of Disc Pain
People often describe:
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Stiffness after sitting
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Pain straightening up after bending
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A feeling of locking or catching
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Morning stiffness
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Tightness around the hips or pelvis
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Sharp pain with twisting or lifting
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Pain that eases once you start moving
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Recurring flare-ups over months or years
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These patterns help us understand which structures are irritated and why.
Types of Disc-Related Pain
Understanding which category you fall into helps us choose the right approach, You don’t need to diagnose this yourself — that’s our job.:
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Annular irritation (disc strain)
Common after lifting or bending. Usually responds well to movement and load management.
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Age-related disc changes
Normal part of ageing. Often improves with mobility work and progressive strengthening.
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Posterior or posterolateral disc bulge
May cause sciatica symptoms. Responds to gradual, guided movement and rehabilitation.
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Disc prolapse/herniation
Rarely requires surgery; most improve with physiotherapy first.
If severe, we’ll coordinate care through our triage pathway.
How We Assess Sciatica
Your first session is calm, structured, and focused on understanding your pattern of symptoms.
We look at:
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How your spine moves in different directions
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How your nerve behaves with tension or stretch
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Hip, pelvis, and rib movement
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Strength, flexibility, and control
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Positions that ease or irritate the nerve
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You’ll leave with a clear explanation and a personalised video plan you can follow at home.
How Physiotherapy Helps Disc Irritation & Disc Bulges
Most people improve with:
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Hands-on treatment to ease stiffness in the surrounding joints
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Movement retraining to find positions that calm the disc
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Nerve-gliding exercises if sciatica is present
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Targeted strength work for hips, glutes, and trunk
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Pilates-based and Reformer rehab to build long-term control
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Pacing guidance for sitting, lifting, childcare and work
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A personalised video exercise programme filmed for you
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Our approach is grounded in helping you move comfortably again — not bracing, avoiding, or fearing movement.
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If progress is slower than expected, our Spinal Triage Service helps guide decisions around MRI scans, injections, or consultant referral.
What to Expect from Your Sessions
Session 1: Assessment, hands-on treatment, and a personalised video programme.
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Sessions 2–3: Restoring movement, reducing symptoms, and improving confidence.
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Sessions 4+: Progressive strength, functional work, and integrating Pilates if useful.
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Most people require 4–6 sessions. Longer-standing or complex cases may need 10–15 sessions.
Types of Back Pain We Commonly Treat
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Mechanical lower back pain
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Disc irritation and “slipped disc” symptoms
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Sciatica and nerve-related leg pain
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Hypermobility-related back pain
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Posture and desk-related back pain
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Postpartum lower back pain
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Spinal stenosis
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Chronic or recurring episodes
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Frequently Asked Questions
Is a disc bulge the same as a “slipped disc”?
Yes — it’s an old term for the same thing.
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Do discs heal?
Yes. Discs calm down and remodel over time with movement and load.
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Do I need to rest?
Short-term rest can help, but movement is important for recovery.
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Do I need surgery?
Very rarely. Most disc issues resolve with structured physiotherapy.
Address
Catherine House, Ground Floor
Adelaide Street
St Albans
AL3 5BA​​
Telephone
01727 309 915
