Patients diagnosed with a bulging disc will often be given an exercise routine to help alleviate some of the pain and symptoms in the lower back. This type of conservative treatment is common because it helps strengthen the core muscles surrounding the spine to relieve some of the pressure on the bulging disc that is causing pain.
While some of these exercises require a gym, there are many bulging disc exercises for lower back pain that can be done in the comfort of your own home. Before beginning these exercises, you should always consult your doctor to ensure they are safe for your condition.
Bulging disc at-home exercises for lower back pain
Even if your doctor has cleared you for these exercises, it’s very important to listen to your body as you perform them. If you feel any sudden pain or discomfort, stop and rest. If the pain doesn’t go away after a little bit of rest, contact your doctor.
One of the most commonly recommended bulging disc exercises for lower back pain is the cobra, also called the press up. To try this exercise, follow these steps:
- Lie on your stomach with your legs straight and your hands pressed into the floor (elbows bent) by your armpits.
- Slowly straighten your arms, pushing your chest up from the floor. Leave your hips and legs on the floor.
- At this point, you should look like a cobra in the poised position. Allow your spine to lengthen and lift your chin to the ceiling.
- Hold this position for three seconds, then slowly return to the starting position.
Another great bulging disc exercise for lower back pain is the knee-to-chest pose. Give it a try:
- Lie on your back with your arms at your sides and your legs straight on the floor.
- Slowly, bend one knee and place your hands behind your knee.
- Pull your knee to your chest, or as close as it will go, while still leaving your other leg flat on the floor. Keep your back on the floor, as well.
- Slowly lower your leg and hands.
- Repeat exercise with the other leg.
Both of these bulging disc exercises help to lengthen the spine and relieve pressure in the lower back. For more exercise tips or conservative treatment options, schedule an appointment with your doctor.