Top 5 Exercises For Bulging Disc

A bulging disc is an oversized vertebral disc which occupies greater spinal space than it ideally should. It may cause pain or discomfiture, though all bulging discs are not painful. Unlike herniated discs which are caused due to fracture, bulging discs are considered a natural outcome of the aging of the cartilage.

The problem of bulging discs can be alleviated by exercising. Certain stretches and exercises can be performed regularly to alleviate the pain and discomfiture associated with bulging discs. They are simple to learn and take only a few minutes to perform. Exercising works independently, or in combination with drugs and surgery to cure bulging disc issues in persons who suffer from it.

Exercises For Bulging Disc

Cobra Extension Exercise

The Cobra Extension exercise stretches your spinal cords, thereby relaxing the vertebrae associated with the bulging disc. To perform this exercise, lie down on your belly on a flat surface, which can be the floor or a flat and hard bed. Keep your body straight.

Now lift your torso upwards slowly by supporting its weight with the help of your hands. Lift your torso till your arms are straightened. Remain in this position for half a minute and return to the resting position. Repeat the exercise a couple of times more.

Knee Bend Back Stretch

Knee Bend Back Stretch is a simple exercise to perform. Lie down straight on your back. Bend your knees and bring them together to your chest. Hug your knees tight while lifting up your torso towards them. Remain in this posture for a few minutes or as long as you can. The aim of this pose is to stretch your vertebral column, thereby relaxing the areas containing the bulging disc. This exercise can alleviate the pain caused by the bulging discs.

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Bending Over Ball Stretch

Bending over the ball is an interesting exercise to perform. Take a large ball (it should be large enough to allow you to bend over it). Slowly, bend over the ball on your waist. Your hands and legs should be freely stretched out.

Your body will assume a semicircular shape while stretching your spine. This exercise provides relief from the pain caused by bulging discs by providing enough space to the vertebrae associated with the bulging discs to stretch out and relax.

Side Bending Flexion

A side bending flexion exercise stretches the spinal vertebrae and opens out space for the vertebrae associated with the bulging discs to relax. This exercise can be performed by standing straight and bending your torso, sideways. You can also bend your torso at 45 degrees to your waist and lower body. Bend about 5 times on each side. You can also perform this exercise for more number of times, if possible.

Back Stretch Spinal Extension

Spinal extension exercises are as effective as flexion exercises in relieving the pain associated with the bulging disc. To perform this stretch, stand straight with your palms on your hips.

Bend your waist forwards while stretching your torso backwards. The vertebrae on your waist region get pushed forwards and inwards. Slowly, come back to your resting position. This is a simple and convenient exercise that can be performed as many times as you wish.