Stretching Exercises for Bulging Discs

Although the pain they cause can be debilitating, there are a number of good stretching exercises for bulging discs that can go a long way towards not only alleviating the discomfort, but strengthening the muscles to prevent further injury.

Gently raising the torso from the floor milks the bulge and strengthens the back.

Whatever the nature of your disc bulge, you must consult with a health care professional before you begin a series of exercises. A physical therapist or osteopath will be able to determine what you can best do to make your stretching the most effective and least potentially damaging.

The simplest stretching exercise for a bulging disc is a pelvic tilt. You begin by lying on your back on the floor, knees bent, with either a towel or mat to give you some cushioning. Gently tighten the buttocks and abdominal muscles so that your back flattens to the floor completely and the pelvis tilts upwards. Hold for a count of five, then return to your original position. Now, arch the lower back so that the pelvis tilts downwards. Hold for a count of five, then relax.

Another basic stretch starts the same way – back on the floor, knees bent. Using your abdominal muscles, raise one knee towards the chest as far as it can go without strain. Grip the knee with your hands, breathing evenly. Hold for a count of five. Lower the leg, again using the abs. Repeat with the other leg.

There’s another easy stretching exercise that helps to “milk the bulge.” That is, it encourages the fluid to even out, thus alleviating pain. Stand near a wall, with the bulging side of your body facing the room. Press your shoulder and upper arm against the wall. Slowly lean your hip into the wall and hold for a count of ten, then repeat. As you improve, start your lean from further away to gain the most “milking” advantage.

Another excellent stretching exercise for bulging discs that you can do as you gain some confidence is similar to the pelvic tilt. This time, your goal is to raise your body off the floor so that you form a triangle from your knees. This stretch strengthens your back and quadriceps, while also working your abdominal muscles. As with any problems involving a weak back, strengthening the abdominal muscles is a key part of ongoing health and fitness.

Continuing the theme of milking the bulge, back extensions are an important stretch to reduce fluid and improve flexibility. Lie on your stomach and slowly prop up your upper body with your elbows. Hold for a count of ten, breathing deeply, then release. You want to perform this exercise as often as you can, because it goes a long way towards improving back health. Your eventual goal is to be able to stretch your upper body as high as it will go, propping yourself up on your hands with straight arms. Bear in mind that your hips must remain on the floor! Do not try to stretch beyond where you can breathe well and keep your hips in place. This is a good exercise to perform first thing in the morning and again before you go to bed.

It can be easy to forget the basics when you’re desperate to feel strong, but please remember to be gentle and not exceed your body’s limits. You will get stronger and more flexible with time. However, if you push too hard, you risk serious injury that will take even more time to heal.

Concentrate on your breathing! When a stretch is difficult, your instinct is to pant. Slow, deep breaths as used in yoga will help you center yourself and feel the stretch more fully.

Don’t over-repeat. Work with your doctor to set reasonable goals for repetitions and hold times. When you feel strong enough, your doctor will help you re-establish a new stretching routine.

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