Bulging Disc Exercises

Bulging disc exercises are a very important part of the rehabilitation process for this condition.  In fact, choosing the wrong exercise program or not exercising at all can dramatically affect your outcome.

This article will discuss some helpful tips regarding exercises for a bulging disc, as well as some simple exercises you can do from home to begin the healing process.

Before we get into the specific information about exercises, however, we need to discuss a little background on this condition so the exercise advice makes sense.

The discs of the spine are very unique structures, because their main job is to cushion the spine and act as shock absorbers for the spine.  Because of this function, they are designed almost like a jelly doughnut – they have a strong outer covering called the annulus, and a soft jelly center called the nucleus.

There is a spinal disc located between each set of bones of the spine.  When a person develops a bulging disc, the strong outer covering of a disc is damaged and the jelly in the center of the disc begins to shift into the weak area, causing the disc to bulge.

This condition can cause quite a bit of pain and dysfunction because the disc will tend to bulge against a nerve in the spine, and whatever that nerve controls will begin to develop problems.  This is also why the pain from a bulging disc can travel to different parts of the body besides the back, because the nerve will become aggravated throughout its entire length.

One important thing you need to know before discussing bulging disc exercises specifically is that the most difficult thing about healing this condition is that the discs of the spine do not receive a lot of blood flow.

The reason this is significant is because each spinal disc depends on movement for bringing new oxygen and nutrients into the disc for healing.  In fact, the jelly in the center of the disc will store oxygen and nutrients, and the only way to replenish that is to physically pump the discs of the spine.  This will become important when we discuss one of the exercises I recommend you do.

With that said, let’s begin our discussion of exercises for a bulging disc.  After working with thousands of patients dealing with a bulging disc, I’ve found that there’s actually a very good combination of exercises that help quite a bit.

The first exercise I would recommend you do involves using a mini-trampoline, which is a 3 – 4 foot trampoline.  Basically, you just want to stand in the center of the trampoline and march in place – don’t jump or run – just walk in place, keeping your head straight and your arms at your side.

Be careful not to loose your balance, because you don’t want to fall on the trampoline.  In fact, it’s a very good idea to keep the trampoline near a surface like a kitchen counter to grab onto in case you lose your balance.  You want to march in place for 4 minutes every day.

Why would I recommend this exercise for bulging discs?  This exercise will improve your balance, which strengthens the smaller muscles surrounding the spine.  These muscles are very important for posture, and will actually remove pressure from the injured disc, allowing it to heal more quickly.

The next exercise I would recommend requires the use of a therapy ball, which is one of those large balls you see at health clubs or in physical therapy clinics.  Simply sit on the ball and gently bounce up and down for 4 minutes every day.  I would recommend you do this exercise immediately after marching on the trampoline.

This exercise is very important for bringing new oxygen and nutrients into the disc for healing.  Remember earlier how we discussed the fact that the only way to bring new oxygen and nutrients into the disc is by physically pumping it?  That’s what this exercise does for you – when you are bouncing on the ball, this pumps every disc in the spine.

Now I want to give you a warning about these exercises – this is not a situation where “more is more.”  Don’t be tempted to jog on the trampoline, jump on the trampoline, or bounce more forcefully on the ball.  This will not be effective – you have to do these activities with precision, and the more gentle you are with them, the more effective they will be for you.

There are also some exercises you need to avoid for proper healing.  For example, if you have a bulging disc in your lower back, you have to be careful of exercises that require bending at the waist and rotating at the same time, such as sit ups with rotation.

You also want to avoid jogging and running, which causes a lot of jolting to the discs and can aggravate your condition.   

If you would like more information about bulging disc exercises, please click here.   

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