Bulging Disc Exercises

Physical therapy is one of the most effective ways to relieve bulging disc pain; it can be supplemented with exercises at home, or exercises can be performed at home even if the patient is not enrolled in physical therapy currently. While it can be tempting to avoid physical activity due to the pain of a bulging disc, this can in fact make symptoms worse in the long run by reducing blood flow to the spine, building up tension in the muscles and spine, and weakening the muscles that help hold the spine up.

Before you embark on any exercise routine to treat a bulging disc, it's important to talk to your doctor; certain exercises may not be appropriate in all situations, and certain exercises may be especially helpful in your particular case.

Stretching and Strengthening

In general, the following exercises are helpful to most patients with bulging discs:

• Sitting on an exercise ball with your feet on the floor, move up and down, making sure that your buttocks remain in contact with the ball for about a minute
  
• To perform a pelvic tilt, lay on your back with your feet flat on the ground. Gently tip your pelvis upward, so that your lower back sinks into the floor and your buttocks are gently raised 
• Do knee rolls by lying on your back and dropping both knees to one side of your body and then to the other, keeping your shoulders and back flat on the ground
  
• Perform a simple toe touch by sitting on the floor with one foot out in front of you and reaching for your toes 

Each stretch should be held for about 30 seconds and repeated 3-5 times. When you stretch, be careful not to over-stretch; stretching should not hurt. Avoid "bouncing" into a stretch; once you reach your limit, hold your stretch there.

To learn more about bulging disc treatment, please call the experts at the the Datta Endoscopic Back Surgery and Pain Center at (646) 374-1799.