3 Exercises for a Potential Disc Bulge

A disc bulge can be a frustrating and painful experience, but with the right approach, you can manage symptoms and promote healing. Make sure to visit a licensed practitioner who can diagnose you correctly, but in the meantime safe, controlled movements can help to relieve pressure on the affected area, improve mobility, and strengthen supportive muscles. Here are a few exercises that may help with a potential disc bulge!

Cat/Cow Stretch

Start on your hands and knees with wrists in line with your shoulders and your knees under your hips.

Round your back, pulling your pelvis up towards the ceiling and tucking your chin into your chest.

Then slowly arch your back, lifting your head and tailbone towards the ceiling.

This is going to start to move the joints up and down to mobilise your lower spine as well as help to improve spinal flexibility.

Glute Bridge

Lie on your back with your knees bent and feet flat on the floor, hip-width apart, making sure there are no gaps between your back and the floor.

Engage your core and glutes as you lift your hips off the ground until your body forms a straight line from your shoulders to your knees.

Hold the position for a few seconds before lowering your hips back down.

This will help strengthen the glutes, lower back, and core, which will help relieve pressure on the spine and protect your lower back.

Pressure Release

Finally, locate a chair or flat surface, such as your bed, at approximately knee height.

Position your legs on the surface so they form a tabletop position, ensuring your pelvis remains gently tucked under to maintain proper alignment.

Hold this position for about two minutes, ideally twice a day.

This exercise helps alleviate pressure on your lower spine while promoting increased blood flow to the area.

Repeating these exercises consistently and regularly should help to reduce discomfort and aid in recovery!