“I have a herniated disc, so that's why my back hurts”
By Matheus de Paiva, Exercise coach, BSc Physical Therapy, MSc Rehabilitation Science. Updated 2026-10-03.
Often, no. Disc bulges and herniations show up on scans in many adults who have no pain at all, and they become more common with age. A scan finding alone rarely explains chronic back pain, and many herniations shrink on their own over time.
What the research shows
A large review of scans in people without back pain found disc bulges in about 30% of 20-year-olds and in more than 80% of people in their 70s and 80s. Disc degeneration was present in most adults over 50.
Studies that followed people with herniations also found that many shrink or disappear on their own, often within a year.
What this means for you
- Your scan describes your spine. It does not predict how much pain you will have.
- Pain depends on many things, including sleep, stress, activity and how sensitive your nervous system has become.
- Gradual, regular exercise is one of the best-supported treatments for chronic back pain, with or without a disc finding.
Common questions
Can I exercise with a herniated disc?
Most people can, and exercise is usually recommended. Start at an easy effort, build slowly and check with your doctor if you have new weakness, numbness or changes in bladder or bowel control.
Will exercise make my disc worse?
Well-dosed exercise has not been shown to damage discs. Most people feel some discomfort while starting, which settles as the body adapts.
Sources
- Brinjikji et al. 2015, imaging findings in people without back pain (AJNR)
- Chiu et al. 2015, spontaneous regression of disc herniation (Clinical Rehabilitation)
- Hayden et al. 2021, exercise therapy for chronic low back pain (Cochrane)
These guides are general education and do not replace advice from your doctor or health team. True Pace does not diagnose or treat medical conditions.