5 Safe Exercises for Bulging Disc

Before you know the remedy of a swollen disc, you should understand the problem. For this, you must first understand the structure of the backbone. If you closely examine the spine’s structure, you see that individual bones (vertebrae) are piled up on each other. And between each bone is an intervertebral disc that provides bolster to avoid friction between bones. Also, these discs have gel-like material. Hence, to save these discs, this article illustrates five safe exercises for bulging discs. 

You should consider the discs as a balloon bursting with liquid that help battle compressive forces on the backbone. When the disc protrudes, the gel-like material gets pushed towards the nerves and the backbone structure. Hence, this displacement can sometimes cause icepack backbone structures, ligaments, and nerves leading to pain, discomfort, and other symptoms. 

What Causes Spinal Disc to Bulge? 

Some of the common reasons that cause your vertebral disc to protrude are:

• Sitting for a long time in a posture that your discs are under pressure
• Aging as it causes wear and tear of the disc
• Repetitive back movement like bending, lifting, and twisting  
• Lifting heavyweights 
• Osteoarthritis 
• Trauma or Accident 

 

What Is the Difference Between Herniated Disc and Bulged Disc? 

You suffer from a herniated disc when the fluid material from the disc falls out through the external layer and press the spinal nerves and structure. Hence, this condition might be critical that bulging. If you suffer any of these disorders, you might not have any symptoms. Hence, it is essential to consult a specialist for the proper diagnosis. You should know that bulged disc can be repaired with time, while herniated disc cannot. 

What are the Symptoms of Bulged Spinal Disc? 

• Sometimes you have no symptoms. 
• Some people might have general low spinal discomfort. 
• If the nerves are compressed, the pain moves down the leg.
• The lower back bending becomes crushed. 
• Muscle Ripple 

How Can You Effectively Treat This Condition? 

As most bulged disc occurs in the lower spine, you may try physical therapy exercises. These are very effective in withdrawing the course of the bulge and force the fluid back into alignment. Also, it strengthens the core. 

What Are The 5 Safe Exercises and Stretches for Bulged Disc? 

Below are some of the safe exercises for bulging discs. But you should only try if you are sure you are suffering from a disc bulge. 

Exercise 1: Lying Figure Four Stretch 

In the initial phases of this condition, your body’s usual response is to stiffen and protect the backbone and buttock. 

How You Can Perform it: 

• Start by lying on your backside while your knees are curved and feet fixed on the ground. 
• Put your right ankle on the left knee. 
• Use a band or your hands to tug the left side thigh towards your upper body and hold the position for twenty to thirty seconds. 
• Repeat this exercise for the other leg 
• Three repetitions on each side are good enough. 

Exercise 2: Half Cobra Pose 

This unique Half Cobra Pose generates a vertebral extension that helps push the jelly fluid back towards the middle of the back and heals the bulged condition. 

How You Can Do It: 

• Start by lying on your belly. After taking this prone position, gradually pile yourself up on your elbows while your hips touch the ground. 
• Maintain this position for at least ten to fifteen seconds before shifting back to the prone position. 
• Then, slowly increase to grabbing the end position for almost thirty seconds. 
• Repeat this exercise ten times. 

Tip: Start gradually and build your strength for this exercise. 

Exercise 3: Full Cobra Pose 

The full cobra pose generates even more vertebral extension than the half cobra, as it helps force the jelly substance back towards the center and heal vertebral bulging. 

How You Can Perform It: 

• Start the Full Cobra Pose by lying on the floor with your hands positioned flat on the ground. Match the level of your shoulders. 
• Then, gradually push your palms to elevate your shoulder off the floor until you feel a slight stretch. 
• Enhance your range of motion by breathing out as you dive further into the lumbar extension 
• Five repetitions of this exercise will show good results. 

Exercise 4: Stomach Drawing Maneuver 

This core exercise help provides solidity that helps avoid re-injury and more injuries. If you regularly perform the Stomach Drawing Maneuver exercise, you will be able to restore your spine to the original position. 

How You Can Do It: 

• Lie down on your back 
• After this, curve your knees 
• Then, contract Your Abdominal muscles 
• And, maintain this position for 5 seconds 
• Then release 
• Try to practice 3 x 20 sets every day. 

Exercise 5: Planks help fortify Core and Abs 

With a strong core, you can guard your backbone and improve the posture. Hence, this workout is ideal for correcting these deep core spinal muscles. 

• Start by laying down on your belly while your forearms are positioned against the floor.
• Involve your core and fold your tailbone at the posterior pelvic angle. Elevate your body so that you rest on your forearms and toenails. 
• Begin with 10 seconds hold and take it up to 30 seconds. Practice two to three sets. 
• It would help if you repeated this workout two to three times daily. 
• When practicing, try to raise the intensity by increasing the time you hold the plank. Always keep your backbone straight while performing planks. 

Note: When you perform planks, you should not bend your lower back. Hold the plank for as much time as possible, and try to use your core muscles without stressing the lower spinal muscles. 

Bulging disc condition is a temporary one and can be treated through resting and following these particular exercises. You may also try regular walking, pilates, or yoga to improve the condition. And, if dont see an improvement in the condition, you should visit the nearby pain center for diagnosis and specialized treatment. 

5 Safe Exercises for Bulging Disc

Before you know the remedy of the swollen disc, you should have an understanding of the problem. For this, you must first understand the structure of the backbone. If you closely examine the spine’s structure, you see that individual bones (vertebrae) are piled up on each other. And between each bone is an intervertebral disc that provides bolster to avoid friction between bones. Also, these discs have gel-like material. Hence, to save these discs, this article illustrates five safe exercises for bulging discs. 

You should consider the discs as a balloon bursting with liquid that help battle compressive forces on the backbone. When the disc protrudes, the gel-like material gets pushed towards the nerves and the backbone structure. Hence, this displacement can affect icepack backbone structures, ligaments, and nerves leading to pain, discomfort, and other symptoms. 

What Causes Spinal Disc to Bulge? 

Some of the common reasons that cause your vertebral disc to protrude are:

• Sitting for a long time in a posture that your discs are under pressure
• Aging as it causes wear and tear of the disc
• Repetitive back movement like bending, lifting, and twisting  
• Lifting heavyweights 
• Osteoarthritis 
• Trauma or Accident 

 

What Is the Difference Between Herniated Disc and Bulged Disc? 

 You suffer from the herniated disc when the fluid material from the disc falls out through the external layer and press the spinal nerves and structure. This condition might be critical that bulging. If you have any of these spinal disorders, you might not have any symptoms. Hence, it is essential to consult a specialist for a proper diagnosis. You should know that bulged disc can be repaired with time, while herniated disc cannot. 

What are the Symptoms of Bulged Spinal Disc? 

• Sometimes you have no symptoms. 
• Some people might have general low spinal discomfort. 
• If the nerves are compressed, the pain moves down the leg.
• The lower back bending becomes crushed. 
• Muscle Ripple 

How Can You Effectively Treat This Condition? 

As most bulged disc occurs in the lower spine, you may try physical therapy exercises. These are very effective in withdrawing the course of the bulge and force the fluid back into alignment. Also, it strengthens the core. 

What Are The 5 Safe Exercises and Stretches for Bulged Disc? 

Below are some of the safe exercises for bulging discs which you should only try if you are sure you are suffering from a disc bulge. 

Exercise 1: Lying Figure Four Stretch 

In the initial phases of this condition, your body’s usual response is to stiffen and protect the backbone and buttock. 

How You Can Perform it: 

• Perform the Lying Figure Four Stretch by lying on your back while your knees are curved and feet fixed on the ground. 
• Put your right ankle on the left knee. 
• Use a band or your hands to tug the left side thigh towards your upper body and hold the position for twenty to thirty seconds. 
• Repeat this exercise for the other leg 
• Three repetitions on each side are good enough. 

Exercise 2: Half Cobra Pose 

This special Half Cobra Pose generates a vertebral extension that helps push the jelly fluid back towards the middle of the back and heals the bulged condition. 

How You Can Do It: 

• Start by lying on your belly. After taking this prone position, gradually pile yourself up on your elbows while your hips touch the ground. 
• Maintain this position for at least ten to fifteen seconds before shifting back to the prone position. 
• Slowly increase to grabbing the end position for almost thirty seconds. Repeat this exercise ten times. 

Tip: Start gradually and build your strength for this exercise. 

Exercise 3: Full Cobra Pose 

The full cobra pose generates even more vertebral extension than the half cobra, as it helps force the jelly substance back towards the center and heal vertebral bulging. 

How You Can Perform It: 

• Perform the Full Cobra Pose by lying on the floor with your hands positioned flat on the ground. Match the level of your shoulders. 
• Then, gradually push your palms to elevate your shoulder off the floor until you feel a slight stretch. 
• Enhance your range of motion by breathing out as you dive further into the lumbar extension 
• Five repetitions of this exercise will show good results. 

Exercise 4: Stomach Drawing Maneuver 

This core exercise help provides solidity that helps avoid re-injury and more injuries. If you regularly perform the Stomach Drawing Maneuver exercise, you will be able to restore your spine to the original position. 

How You Can Do It: 

• Lye down on your back 
• Then, curve your knees 
• After this, contract Your Abdominal muscles
• Maintain this position for 5 seconds 
• Then release 
• Try to practice 3 x 20 sets every day 

Exercise 5: Planks help fortify Core and Abs 

With a strong core, you can guard your backbone and improve the posture. Hence, this workout is ideal for correcting these deep core spinal muscles. 

• Start by laying down on your belly while your forearms are positioned against the floor.
• Involve your core and fold your tailbone at the posterior pelvic angle. Elevate your body so that you rest on your forearms and toenails. 
• Begin with 10 seconds hold and take it up to 30 seconds. Practice two to three sets. 
• It would help if you performed this exercise two to three times daily. 
• When practicing, try to raise the intensity by increasing the time you hold the plank. Always keep your backbone straight while performing planks. 

Note: When you perform planks, you should not bend your lower back. Hold the plank for as much time as possible, and try to use your core muscles without stressing the lower spinal muscles. 

Bulging disc condition is a temporary one and can be treated through resting and following these particular exercises. So, you may also try regular walking, pilates, or yoga to improve the condition. If the condition is not getting better, you should visit a clinic like a premier pain center for diagnosis and specialized treatment.