Shop
Bulging Disc
Bulging disc Exercises
Body Part:
Back
Equipment:
None
Level:
Beginner
Win the Battle of the Bulge With Our 6-Minute Bulging Disc Exercises
The bulging disc. Often confused with a herniated disc (a.k.a. slipped disc). Perhaps this identity crisis is what has made the bulging disc so sneaky. It can creep up on you and attack before you even knew it was there to begin with. Bulging discs often go undetected because they may not cause pain.
However,
- if you are experiencing difficulties walking or lifting heavy objects,
- your legs and feet feel weak or numb,
- or you are experiencing spasms in your back muscles,
you may have a bulging disc. Another sign of a bulging disc is back pain when you sneeze.
So, what exactly is a bulging disc?
Between your vertebrae are cartilage discs that have a soft, jelly-like centre and a tougher outer layer. These discs help keep your physical movement agile and protect your spine by absorbing shock from daily activity. With age, these discs wear out. If one of these discs expands beyond the edges of your vertebrae, it becomes a bulging disc.
What leaves you vulnerable to an attack of bulging disc?
If you’ve strained your back from injury or heavy lifting, your back muscles are weak, your posture is poor while sitting, standing, or sleeping, or your lifestyle is a sedentary one, you may be at risk. Bulging discs can affect your sciatic nerve and your ability to control your bladder. A bulging disc can quickly and easily become herniated, which occurs when the centre of the disc pushes its way through the outer layer.
Here’s how to prepare for battle.
We’ve got an easy-to-follow 6-minute workout that can relieve bulging disc pain. You can do it anywhere, and you don’t need any equipment.
Check out our YouTube video below or scroll down to get step-by-step instructions on how to keep yourself locked, loaded, and ready for victory against an attack of bulging disc.
While you are executing our bulging disc exercises, it’s important to be mindful of your personal pain scale. Aim for an intensity of between 8 and 9 at each step. Pushing yourself intelligently will maximize the benefits of the stretches and increase your flexibility.
Fight Pain with Information.
Subscribe to The Pain Relief Advisor
Sign up for our free newsletter and discover how to manage your pain yourself. Every two weeks, we’ll deliver follow-along videos and articles to your inbox.
Bulging Disc Exercises
Step 1: Hip Press
- Stand up straight in a neutral position with your feet shoulder-width apart. Make sure your footing is solid.
- Place your hands at the top of each buttock. Keeping your back straight, bend backwards slowly from the waist and push your pelvis forward. Let your head fall back slightly.
- Hold this position for three deep breaths in and out. On each exhale, intensify the stretch by leaning back a little more. Check your personal pain scale. Is the intensity of your stretch between 8/9? Hold for about 1 minute and come back to an upright position.
- Bend forward slowly from the waist. If you need support on the way down, feel free to put your hands on your legs. Let your head hang. Hold this position for three deep breaths in and out. On each exhale, intensify the stretch by leaning into your legs. Hold for about 1 minute and come back to an upright position.
Step 2: Oblique Reach
- Stand up straight in a neutral position with your feet shoulder-width apart. Make sure your footing is solid.
- Reach up and over with your right hand, bending your upper body to the left. You should feel a stretch along your right side. Hold this position for three deep breaths in and out. On each exhale, intensify the stretch by leaning further to the left. Aim for a stretch intensity of 8/9. Hold for about 1 minute.
Want to measure your flexibility while you perform this stretch? Let your left hand slide down your left thigh. The further your hand is down your thigh, the more flexible you’ve become.
- Slowly come back to an upright position. Repeat on the other side.
Step 3: Trunk Spiral
- Stand up straight in a neutral position with your feet shoulder-width apart. Make sure your footing is solid.
- Raise both arms so that you’re shaped like a T with your palms facing up. Slowly rotate your upper body to the left. When you’ve rotated as far as you can, stop. Hold this position for three deep breaths in and out. On each exhale, intensify the stretch by turning further to the left. Check your personal pain scale. You should work at a stretch intensity of between 8 and 9.
- Slowly come back to a neutral position. Repeat on the other side.
Bonus! Three Tips Your Spine Will Love
- If you want to get the most out of our 6-minute bulging disc exercise routine, set yourself a goal of exercising every day for 6 weeks and track your progress.
- Start your day right! Give your spine a cup of coffee and do our bulging disc exercises first thing in the morning, right when you get out of bed.
- Do you find yourself lifting heavy objects frequently? If so, lift smart and lift safely: always bend at the knees when you lift. Lifting from the knees takes pressure off of your lower back and can minimise the chances of a disc bulging.
Fight Pain with Information.
Subscribe to The Pain Relief Advisor
Sign up for our free newsletter and discover how to manage your pain yourself. Every two weeks, we’ll deliver follow-along videos and articles to your inbox.
Did this contribution help you?
Then we would be happy if you shared it with your friends: