Tired of hearing that surgery or medication is your only option for disc herniation? In this episode of Back At It with Dr. Decompression, Dr. JD Dudum breaks down three natural, research-backed ways to avoid spinal surgery and start healing from a herniated disc—without prednisone, injections, or painkillers. You'll learn: ✅ What to eliminate (and add) to your diet to reduce inflammation ✅ The types of movement that help your discs heal faster ✅ Why spinal decompression therapy might be the game-changer you need If you're dealing with sciatica, lower back pain, or disc issues, this episode is packed with practical tips and powerful insights to help you get back on track—naturally. 1:05 – Step 1: Reduce inflammation through diet & supplements 3:46 – Step 2: Movement is key to healing 4:52 – McKenzie protocol explained (prone press & cobra) 5:42 – Thoracic mobility and hip stretches for disc relief 6:35 – Step 3: Spinal decompression therapy explained #HerniatedDisc #SciaticaRelief #BackPainHelp #SpinalDecompression #NaturalHealing #AvoidBackSurgery #DiscHerniationRecovery

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