You once took simple activities like this for granted until your back started hurting.

Perhaps it began with a lower back ache? Not too unusual. A lot of people get back pain throughout their life.

But this pain steadily got worse. It didn't take long for you to notice a sharp pain in your hip followed by a sharp pain down one of your legs.

You just received confirmation from your doctor who says you have a herniated disk.

So what do you do now?

Here are some simple techniques you can practice right away to help relieve your pain caused by a herniated disk in the lumbar region.

1. Lie down on a couch or bed in a prone position.

This should put your spine in a better position to offer more comfort and some quick relief. Sitting in a chair for long periods of time, even one that offers good back support, may aggravate your pain and discourage your disk from healing.

If lying in a prone position is no good, try lying on your side and gently arching your back.

While lying in the prone position practice arching your back by gently pushing up with your hands. Try to keep your lower back and lower body relaxed as much as possible. If this position hurts in any way, STOP! Try practicing this exercise throughout the day (maybe 2-3 times) for at least 5-10 minutes at a time. Be sure to take deep regular breaths while doing these exercises.

2. Drink lots of water.

If you have a herniated disk, especially, it is so important to drink lots of water to help it heal and maintain. Many experts have theories on how much water to drink each day. I think it is wise to drink at least 10-12 8oz. glasses of water per day. I believe this will make up for dehydration that may occur unknowingly due to consumption of sodas, coffees, alcoholic beverages and daily perspiration.

Be advised that an increase in water consumption may reduce sodium levels in the body. Try drinking a glass of orange juice each day fo add a little potassium to your diet.

3. Eat healthy.

You must eat healthy. Unfortunately, especially in the United States, commercials and ads have trained us to think that drugs and medications are the only answers to our back pain problems.

The most important thing you can ingest in your body is the proper nourishment it needs to help facilitate healing. Drugs and medications offer temporary relief but they do not heal. Your body heals itself.

In order to optimize healing in the body you must eat a lot of different-colored fruits and vegetables. This is the best way to improve and bolster your immune system to speed up healing and achieve real, long-term relief.

Also, be sure NOT to skip meals. Your body needs all the nourishment it can get at this critical point in time.

4. Swim

Swimming is a great way to give your back a break. The buoyancy of water can offer tremendous relief for someone with mild to severe back pain.

I definitely recommend either swimming on your back or using the breaststroke. Both of these positions gently arch your back which is ideal for those suffering with herniated disks in the lumbar region. Swimming is also a great way to speed up blood flow to injured areas to promote faster healing.

5. Take it easy.

If you have a herniated disk right now, you need to be careful. Pay attention to your back. Be conscious of your posture whether standing or sitting. Don't be a hero and lift anything remotely heavy. If you drive a lot, be sure to take frequent breaks.

If your back is hurting, stop what you are doing and rest in a prone or side position. Practice relaxing your lower back muscles. Be sure to breathe and work on gently arching your lower back like I explained in #1.

6. Don't take anything for granted.

The odds, believe it or not, are in your favor. Most people do recover from a herniated disk on their own. The unlucky few, including myself, need surgery. Of course, had I known what I know now, I might have been able to avoid my surgical procedure for 2 herniated disks.

Once your pain goes away, don't think that everything is ok. A bulging or herniated disk can happen at anytime for any reason. Always be on your guard and don't do anything that could put your back at risk for another injury.