Discover the 4 Safest Exercises for Bulging Disc in Lower Back | Mehta Spine

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4 Safest Exercises for Bulging Disc in Lower Back

• A bulging disk is a common spine problem caused
  when the spinal disk protrudes and begins to
  extend beyond its normal boundary.
• These spinal disks that act like cushions protect
  spinal bones from strain absorb shocks, and
  enable the spine to flex, bend, and rotate.
• When the spinal disk goes out of place even
  slightly, it may interfere with the other spinal
  components, leading to nerve compression, muscle
  weakness, reduced mobility, and even reflex
  changes, according to spine orthopaedic surgeons
  back pain specialists in UK, Mr Jwalant S
  Mehta.

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4 Safest Exercises for Bulging Disc in Lower Back

• Bulging Disks Remedy of Exercises
• The problems that these bulging discs cause
  interfere with everyday function, even preventing
  people from regular exercising. However, when
  carefully chosen, a few exercises can help manage
  and recover from bulging discs, says spine
  surgeon Dr Mehta.
• If you are suffering from bulging discs and
  looking for safe exercises to help alleviate the
  pain and improve spinal stability, this blog is
  for you.
• With the inputs from Children and Adult Spinal
  Surgeon Mr. Jwalant S. Mehta, we first touch upon
  the symptoms of bulging discs and then list out
  exercises that can help reduce and alleviate the
  symptoms of bulging discs. Read on

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4 Safest Exercises for Bulging Disc in Lower Back
What is a Bulging Disk Problem? The spine is a
column of stacked bones like vertebrae, between
which cushion-like discs sit to make a solid
backbone structure.These spinal discs are tightly
packed with a soft inner core at the center and a
hard outer layer surrounding it. The discs
protrude and bulge when the outer core is
weakened, pushing the soft inner core against the
outer layer and, as a result, bulge. Given our
lower backs significant role in every exercise,
a bulging disc in the lower back can interfere
with every movementIn this blog, we have mainly
concentrated on lower back exercises that can
ease the debilitating pain. Heres the list
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4 Safest Exercises for Bulging Disc in Lower Back

• Cat-Cow
• Cat-cow is the most effective herniated disc
  exercise for relieving the pressure on the
  herniated side. This exercise opens up the
  intervertebral space, which improves the spines
  mobility, reduces pain, and enhances the pace of
  recovery.
• Procedure for Cat-Cow
• Perform this stretch by placing your hands and
  knees on the floor.
• Inhale, arch your back and look up. Exhale, round
  your spine, and look down.
• Do ten reps for 2-3 sets.

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4 Safest Exercises for Bulging Disc in Lower Back

• Standing Extension
• This is the most straightforward exercise of the
  lot that sorts the discs into a neutral position
  and corrects the hunch in the back.
• Procedure for standing stretch
• Stand straight with good posture.
• Place the hands on the lower back, push the
  pelvis forward, and slowly arch your spine while
  extending your neck to face the ceiling.
• Perform ten reps for 2-3 sets.

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4 Safest Exercises for Bulging Disc in Lower Back

• Full Cobra Pose
• This pose also sorts the discs into a normal
  position to relieve pain and enable healing.
• Procedure for Full Cobra Pose
• Lay on the floor with face and hips on the floor.
• Slowly lift yourself with your hands while
  keeping your lower back relaxed and pelvis
  touching the floor.
• Hold the position for 10 seconds and revert to
  the original 10 reps are recommended.
• Full cobra pose is a slightly advanced lower back
  exercise for people with bulging disc problems in
  the lower back. In such cases, the patient may
  perform a half-cobra pose where one reduces the
  height to the height one raises.

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4 Safest Exercises for Bulging Disc in Lower Back

• Spinal Decompression
• The most underrated and overlooked exercise is
  spinal decompression. This is the best exercise
  to start for patients suffering from lower back
  bulging disc problems.
• Procedure for Spinal Decompression
• Find a pull-up bar (or any robust bar) where you
  can comfortably hang at full scale with your
  hands.
• The goal of the exercise is to hang off the bar
  for more than 30 seconds or until your grip gives
  away.
• Three repetitions of 30 seconds each is the
  recommended load time.
• This simple decompression exercise increases the
  wound-up spine by increasing the intervertebral
  space to take the pressure off the discs and
  relieve the pain.

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4 Safest Exercises for Bulging Disc in Lower Back

• The above four exercises are simple disc
  herniation exercises that can improve spinal
  mobility and stability while gradually relieving
  pain.
• One is prescribed to try for the recommended
  workload if not, slowly build to the respective
  load to gain the full benefits of the above
  exercises.
• If you have been performing the above exercises
  but cannot see progress in the condition, it
  could be an inherent problem that needs local
  attention and evaluation from a specialist spine
  surgeon who can recommend a customized treatment
  plan and recovery.
• If you live in Birmingham, you can contact
  leading back pain specialist in UK Mr. Jwalant S.
  Mehta

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Contact us

• Royal Orthopaedic Hospital
• BMI The Priory Hospital
• Spire Parkway Hospital
• Bromsgrove Private Clinic

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Contact and Connect

• Clinical secretary Samantha Leavy 44 785 021
  1939
• Medico-legal secretary Jan Clarke 44 121
  4508928
• Spire Parkway Hospital 0121 704 5500
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• Email secretary_at_mehtaspine.co.uk
• The appointments are booked through the clinic