The Best Practices And Exercises For A Bulging Disc You May Not Have Considered
Do you suffer from a bulging disc which causes fierce pain in your back so strong that it can interfere with your job, family life, or just your day-to-day? Do you feel afraid that you will be unable to control your pain and it might continue to get worse as you become older?
Exercise is a necessity for treating a bulging disc. Physical activity will help reduce pain and secure long-term back health.
What Is A Bulging Disc?
A bulging disc is a spine injury suffered by the intervertebral disc of the spine. It occurs in the thoracic spine (mid and upper back), cervical spine (often called neck) or lumbar spine (often known as lower back).
The bulging disc is commonly referred to as a protruding disc or slipped disc. When the disc bulge is substantial enough for the disc nucleus to come out of the annulus, it’s called a herniated disc.
Benefits From Exercise
Exercise is a powerful way to stabilize and strengthen the muscles of the back as well as prevent further pain and injury. Strong muscles sustain bones and body weight, reducing unnecessary pressure on the spine.
However, losing weight is necessary to support the spine even if your muscles are strong in your back. Carrying extra weight often makes your back strained. Practically, this means doing heavy lifting all of the time. Pain will subside and back health will improve when weight is lost. If it’s necessary to lose weight, consult with a doctor about options.
Safe Exercises For A Bulging Disc – Press Ups
It is critical to improve spine extension of a bulging disc in the lower back because it can lower the pressure placed on the nerve. Press-ups are done by pressing the chest up from the floor and lying on the stomach with the arm in push up position.
When the spine is stretched away from the floor, the pelvis and hips stay in contact with the floor. Pause shortly and return to starting position at the top of the extension. This exercise should be repeated 10 times, 3 times per day.
Lifting heavy weights or enduring an intense cardio program is not necessary when aerobic and simple stretching can efficiently keep the pain of a herniated disc under control. Stretching programs such as pilates and yoga offer relief for acute pain in the lower back and leg while improving flexibility and strength.
It’s vital to maintain flexibility in the lower back to prevent injury. Lie on the back with knees pressed together and bent. Using abdominal muscles for control and support slowly permits the knees to fall to the right side at an angle of ten. Repeat this exercise to the left side for an angle of ten. Repeat this twisting exercise three times daily.
Biking, Swimming and Walking
Moderate activities of aerobics, including biking, swimming, and walking, help lessen the pain. Rhythmic movement of swimming, walking, and biking promotes mobility in the lower spine. Walking will generally help improve or maintain body weight and overall fitness level.
Being overweight, according to the Cleveland clinic, leads to increasing pressure on the lower back. That can worsen pain in the lower back. Go for a walk outside on such flat surfaces as a track for about thirty or forty minutes every day. Certain aerobic activities are better suitable depending upon the condition. Ask a doctor which exercises will help the best.
Exercise With Inversion Table
Are you wondering “is inversion therapy good for you”? Yes, one of the effective ways for curing a bulging disc is rocking on an inversion table. Such movement lessens the pressure on discs and vertebrae through decompression of the spine.
An inversion table puts the body at an angle with the head downwards. Gravity stretches the spine rather than creating decompression for the spine or compressing it. Through separating the vertebrae from one another, the disc has sufficient room for its content. A bulging disc is similar to a jelly doughnut which is mushed between your palms. When the distance between the vertebrae is too narrow, the vertebrae hold it and force the liquid to go out.
No matter what the nature of the disc bulge is, talk to a professional to ensure there is no further injury incurred. Don’t try these exercises if they lead to a sharp, significant increase in the pain. Slowly do them and take notice of any changes in the characteristics of the pain while exercising. When you perform a specific movement and feel that the pain reduces, feel free to continue.