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Best Bulging Disc Exercises From The Urban Alchemist

At some point throughout our lives, many of us will need to deal with a bulging disc. Bulge disc pain can be intense and incredibly frustrating, but when we incorporate some specific bulging disc exercises into our regular routine, we can lessen its impact by alleviating discomfort and promoting the healing process. At The Urban Alchemist, we know how essential targeted exercises are in dealing with bulge disc pain. As a holistic medical clinic we know how to work on a problem from all angles to get the best results. So what are the best exercises for a bulging disc? And which exercises are most likely to prevent disc bulge altogether?

Understanding Bulging Discs and the Importance of Exercise

Before exploring various exercises for a bulging disc, it is good to understand what this type of injury actually is. A bulging disc, sometimes referred to as a slipped disc, occurs when the soft ‘disc’ tissue between two vertebrae of the spine protrudes outward. It may bulge in any direction – forward, backward or to either side. Bulging most commonly occurs in the lower back, in what we call the L4 and L5 sections of the spine. It can cause tremendous pain, numbness, and even weakness in the affected area. The symptoms are different depending on what tissues the disc pushes upon.

Of course, it is recommended to get specialised treatment for a bulging disc in the L4-L5 region, but besides seeking a chiropractor in North Melbourne, it is often recommended to exercise. Here is how bulging disc exercises can help:

  1. Bulging disc exercises can strengthen the muscles that support the spine, which can help reduce pressure on your discs by stabilising the affected area. 
  2. Exercises for a bulging disc also improve your flexibility and range of motion, which can reduce discomfort and stiffness. 
  3. Every time we exercise we improve our circulation, and this can help by delivering essential nutrients to the affected area. 

So, What Are the Best Exercises for a Bulging Disc?

Here is a list of basic bulging disc exercises. However, it is vital to understand how to do them correctly in order to restore your health successfully. For advice on how to do each one correctly, contact your chiropractor. 

Pelvic Tilts – Lie on your back with your knees bent and feet flat on the floor. Then, tighten your abs and press your lower back against the floor. Release and then repeat. 

Partial Crunches – Stay lying, but with your hands behind your head. Then, lift your head and shoulders off the floor, keeping your back pressed against it. Hold for a few seconds and release.

Cat-Cow Stretches – These start on your hands and knees with a neutral spine, inhale, arching your belly toward the floor and lifting your head and tailbone towards the ceiling. When you exhale, round your back upward and tuck your chin towards your chest. 

Bridge – Lie on your back, similar to the first exercise, but lift your hips, keeping your shoulders in line with your knees and hips. Hold this position for 5 seconds then lower to the floor.

Find Out More From the Urban Alchemist

We hope our tips on how to fix a bulging disc give you a sense of simple ways you might strengthen your body to prevent or manage disc issues. Of course, there is much more you can do including hands-on treatment, so feel free to contact The Urban Alchemist for more professional advice. Whether to find out more about exercises for bulging discs or to alleviate your pain with a Remedial Massage in North Carlton, we are here to help.