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Bulging discs occur when spinal discs wear down, causing pain and potential nerve damage. Bulging disc exercises, including pressure therapy, core strengthening, and stretching, can help alleviate the need for surgery. Popular exercises include using an exercise ball, a small trampoline, and stretches like the cobra pose. However, it’s important to consult with a doctor or physical therapist before starting any exercise routine.
Bulging discs occur along the spine. As spinal discs wear down with age or repeated use, the cartilage can bulge out and press on the spinal cord, causing a lot of pain. In severe cases, the disc can rupture, putting further pressure on the spinal canal and causing nerve damage. Bulging disc exercises are an important part of the rehabilitation process for bulging or herniated discs and can sometimes alleviate the need for surgery. Exercises include pressure therapy on exercise balls, core strengthening exercises, and stretching. The exercises should be done after consulting with a doctor or physical therapist, as incorrect exercises or stretching movements can lead to further injury.
Some popular bulging disc exercises include using a large exercise ball or Pilates ball. A patient sits on the ball and gently bounces up and down for several minutes per day. This can help the bulging disc move up and down, which helps improve blood flow.
Another widely used exercise involves the use of a small trampoline. With the trampoline placed near a wall or counter, an individual should step on it with their head up and their arms down at their sides. You then need to slowly walk on the trampoline for four to five minutes. This can help improve balance, while also strengthening the muscles around the spine, allowing pressure to be taken off the bulging disc. Jumping or running on the trampoline is generally not recommended.
Bulging disc exercises usually include stretching as well. There are several popular stretches used during therapy for a bulging disc. One of these stretches is called the cobra pose. To perform this stretch, a person should lie on the floor, face down, and push up with their forearms and gently arch their back. You should then hold the position for about five seconds and release. This stretch can be repeated as many times as is comfortable; stretching should never be painful. This stretch helps to even out the gelatinous interior of the bulging disc.
Back strengthening exercises, such as a knee twist, can also be helpful. To perform this exercise, an individual should lie on their back on the floor, with their elbows touching the floor and their knees bent. You should then bring your knees together and gently roll from left to right, then right to left, touching your knees to the floor.
A knee lift can also be performed from this position. The individual should lie face up on the floor, with arms and knees straight. Then bring one knee up to your chest, hugging it close and holding for five to six seconds. Then you must repeat with the other knee.
Although bulging disc exercises can save someone from having to deal with painful surgery, any physical routine should be discussed with a doctor or physical therapist. Jogging or running is generally discouraged, and any exercise that requires bending and rotating simultaneously can be dangerous. Doctors also recommend that patients refrain from high-impact exercises and avoid overstretching when performing stretching techniques.
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