In this article, you will learn everything you need to know about bulging disc exercises and the most effective ways to treat them, including an advanced treatment called prolotherapy.
Key Takeaways
- A bulging disc, which can be exacerbated by factors like excess weight and a sedentary lifestyle, may lead to significant pain and complications such as cauda equina syndrome if untreated.
- Though often confused, bulging discs and herniated discs differ in their causes and symptoms, with herniated discs usually resulting from acute injuries and bulging discs from age-related degeneration.
- Exercise plays a vital role in managing bulging disc pain, with specific exercises aimed at strengthening support muscles, enhancing flexibility, and ensuring spinal mobility to prevent further injury.
Understanding Bulging Discs and Their Impact on Your Life
A bulging disc occurs when the substance inside an intervertebral disc is pushed towards the nerves and structures of the spine, potentially resulting in pain and other symptoms. Risk factors include excess weight, physically demanding work, genetics, smoking, frequent driving, and a sedentary lifestyle. If left untreated, complications such as cauda equina syndrome may arise, requiring urgent surgery. Early intervention is crucial to prevent worsening symptoms and the need for drastic treatments.
Identifying the Differences: Bulging Disc vs. Herniated Disc
A bulging disc is like an underinflated tyre protruding outward, involving at least 25% of the disc’s perimeter. A herniated disc occurs when a tear allows inner material to escape. Bulging discs are usually due to age-related degeneration, while herniated discs often result from acute injuries. Both can cause nerve root irritation and pain, but their causes and progression differ.
The Role of Exercise in Managing Bulging Disc Pain
Regular physical activity is essential for managing bulging disc pain. Low-impact aerobic exercises, strength training, and flexibility routines help strengthen supporting muscles, improve spinal stability, and alleviate pressure on the disc. Physical therapy is often recommended as a non-surgical treatment. Gentle exercises and stretches can reduce recurrence, and using ice or heat therapy alongside exercise can aid recovery.
Exercise #1: Gentle Hamstring Stretch for Lower Back Relief
Lie on your back with a rolled-up towel behind one foot, gently pulling it towards your body until you feel a stretch in your hamstring. Hold for 10–60 seconds, repeat 4–5 times per leg, twice daily.
Exercise #2: Supported Bridge Pose for Core Strengthening
Lie on your back, knees bent, feet flat. Tilt your pelvis to stretch your lower back and pelvic muscles. Use a block under your sacrum for support if needed. Hold, then release. Monitor for pain and consult a professional if needed.
Exercise #3: Cat-Cow Stretch for Spinal Mobility
On all fours, alternate between arching (Cow) and rounding (Cat) your back, synchronizing with your breath. This increases flexibility in the neck, shoulders, spine, hips, and back.
Exercise #4: Supine Twist for Spinal Decompression
Lie on your back, knees bent, arms in a ‘T’. Shift hips to one side, bring one knee to your chest, and gently lower it across your body, keeping shoulders on the ground. Hold, then switch sides.
Exercise #5: Pelvic Tilt for Lumbar Stability
Lie on your back, knees bent, feet flat. Engage your abs to flatten your lower back, exhale, and tilt your pelvis backward. Hold for 10 seconds, then release. Repeat.
Exercise #6: Bird-Dog for Core and Back Muscle Strengthening
On all fours, extend one arm and the opposite leg, keeping hips level. Hold, then switch sides. This strengthens the core and improves spinal stability.
Exercise #7: Child’s Pose for Gentle Spinal Stretching
Kneel with toes touching, knees hip-width apart. Sit back on your heels, stretch arms forward, and rest your forehead on the floor. Hold for several breaths.
Exercise #8: Seated Forward Fold for Hamstring Flexibility
Sit with legs extended, flex feet, and hinge forward from the hips, reaching for your feet. Use a blanket under your knees if needed. Hold the stretch.
Exercise #9: Side Plank for Core and Oblique Strengthening
Lie on your side, legs straight, elbow under shoulder. Lift hips to form a straight line. Hold, then switch sides. For beginners, bend knees for support.
Exercise #10: Knees-to-Chest Stretch for Lower Back Relief
Lie on your back, knees bent. Draw one or both knees to your chest, holding under your knees. Hold, then release.
Other Ways to Help with Bulging Disc Pain: Prolotherapy
In recent years, Prolotherapy has built its reputation within the medical community for its clinically proven ability to treat bulging discs.
Published research has proven its pain-relieving, anti-inflammatory and regenerative benefits.
Prolotherapy involves injecting a natural regenerative solution with tiny needles. This has been shown to stimulate the production of collagen cells, the small cells needed to repair the damage and help bulging discs.
As prolotherapy is helping to treat the root cause of bulging discs, it is deemed to be a permanent fix, preventing the symptoms from returning.
Summary
Effectively handling pain caused by bulging discs does not have to be a challenging task. Incorporating proper exercises into your routine can strengthen your core and increase flexibility for an improved quality of life. Consistency is crucial, and every small step towards a healthier lifestyle should be celebrated as a victory.
Frequently Asked Questions
Can exercise fix a bulging disc?
Regular physical activity can promote back strength, improve spine stability, and alleviate pressure on a bulging disc. Exercise alone may not directly resolve a bulging disc, so always consult a medical expert before starting a new regimen.
What is the fastest way to heal a bulging disc?
Self-care measures such as limiting activity, using ice/heat therapy, and taking over-the-counter medication can help. Most people improve within 4–6 weeks. Gradually return to normal activities and avoid prolonged bed rest.
What should you not do with a bulging disc?
Avoid exercises that strain your lower back, such as running, jumping, golf, tennis, leg presses, toe touches, and sit-ups. These can worsen the condition.
What makes bulging discs worse?
Repeated bending, poor body mechanics, coughing, sneezing, prolonged sitting, driving, or bending forward can increase pressure on nerves and worsen pain. Maintain good posture and avoid these triggers.
What is the difference between a bulging disc and a herniated disc?
A herniated disc involves a tear in the disc’s outer layer, causing inner material to protrude. A bulging disc is when the entire disc sags and bulges outward. Both affect the disc’s structure but differ in severity and cause.
Contact ProHealth Clinic Today for Your FREE 15-Minute Discovery Call
Don’t let bulging discs control your life any longer. Join the thousands of patients who have found lasting relief through prolotherapy at ProHealth Clinic.
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Author Bio
Having performed over 10,000 procedures, Mr Eaton is one of the UK’s leading practitioners in the field of treating bulging discs, with patients travelling to see him from across the UK, Europe, and the Middle East.
With over 12 years of clinical experience, Oliver is dedicated to helping patients understand their symptoms associated with bulging discs and providing effective treatment options to alleviate them.
He qualified in Prolozone Therapy and Prolotherapy in America with the American Academy of Ozonotherapy. He continued on to complete further qualifications at the Royal Society of Medicine, Charing Cross Hospital in London, Keele University’s Anatomy & Surgical Training Centre, and the medical department of Heidelberg University in Germany.
Over the years he has had the privilege of treating many elite-level athletes, including both Olympic and Commonwealth medallists.
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References
- Jensen MC, Brant-Zawadzki MN, Obuchowski N, et al. Magnetic resonance imaging of the lumbar spine in people without back pain. N Engl J Med. 1994;331(2):69-73. View Study
- McGill SM. Low back disorders: evidence-based prevention and rehabilitation. Human Kinetics. 2015. View Book
- Dagenais S, Caro J, Haldeman S. A systematic review of low back pain cost of illness studies in the United States and internationally. Spine J. 2008;8(1):8-20. View Study
- Rabago D, Slattengren A, Zgierska A. Prolotherapy in Primary Care Practice. Prim Care. 2010;37(1):65-80. View Study