- Stretching exercises are common for helping with a bulging disc. A basic stretch is to lie on the ground and raise a knee toward the chest. Hold this for a few seconds and then repeat with the other knee. A more difficult stretch is to lie on the ground and bend both knees so that the feet are flat on the ground. The back is then raised until it is completely off the ground and creates a triangle between the feet, knees and shoulders. Hold for a few seconds and then relax the back down to the floor. Stretches allow the spine to be pulled out slightly for blood to flow more easily.
- Balancing exercises also help with bulging discs. Balancing forces the body to work muscles around the spine. When these muscles strengthen, they are able to support the back and reduce pressure on the damaged disk. Walking on an exercise trampoline is one way to work on balance. It is low impact that will keep from jarring the spine. Another balance exercise is holding up one foot (while standing) for a count of ten and then switching to the other foot.
- For more painful bulging discs, it is best to start with exercises that require virtually no movement of the spine. Lying down flat with the knees bent is the start of a couple of simple strengthening exercises. From this position, the stomach muscles can be clinched and pulled inward to help build core support muscles. Holding the tightened muscles for a count of ten is long enough. Adding leg or arm lifts to this can strengthen other muscles as well. Each limb should be lifted one at a time.
- Other therapies that help with blood flow to the problem area include massage therapy, electric stimulation and heat therapy. However, a patient should never try any treatments until seen by a doctor. It is dangerous to treat yourself, without a proper evaluation of the seriousness of the condition. It is possible that surgery is needed, or the disc is in an area where certain exercises would be detrimental.
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