Practical, specific answers to the questions people actually search at two in the morning. None of this replaces a diagnosis, and some of it is wrong for your particular problem — which is the point of the warning on every page.
Sleeping
How to sleep with a bulging disc
Positions that unload the disc, and the one most people get wrong.
Sleeping with a slipped disc or sciatica
Side, back and the pillow placement that matters.
Pillows for neck pain and herniated discs
What actually matters in a pillow, and what is marketing.
Best sleeping position for L5-S1
The lowest lumbar level, and why it responds to specific positions.
Sitting and moving
How to sit with a slipped disc
Sitting loads discs more than standing. Here is how to reduce it.
Driving with back pain
Seat position, long journeys, and getting in and out.
Working at a desk with neck pain
Screen height, and why posture advice usually fails.
Exercise — and what to avoid
Spinal stenosis: exercises to avoid
Extension is the problem. Flexion is usually the answer.
Herniated disc: exercises to avoid
Almost the mirror image of the stenosis advice.
Cervical stenosis: exercises to avoid
Neck-specific, and different from the lumbar advice.
Low-impact exercise for spinal stenosis
What to do rather than only what to avoid.
After spinal fusion: what to avoid
Movements and loads to respect while things consolidate.
These are general suggestions, not a prescription. If any movement sharply increases pain, causes numbness, or sends pain down a limb, stop and get assessed. Advice that suits a disc problem can be exactly wrong for spinal stenosis, which is why a diagnosis comes first.
Hurt in an accident? Start here.
You do not need a lawyer, a police report or a referral to be seen. Bring your symptoms and we will work out the rest.
Monday–Friday, 8:00 a.m. – 4:00 p.m. Same-day appointments are often available for new accident and injury patients.