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The Ultimate Back Pain Relief Tips Blog

5 Home Exercises to Treat Bulging Discs in Your Back

Posted by Dr. Jeff Winternheimer D.C. on Fri, May 02, 2014 @ 02:54 PM

bulging discThere are many different types of stretches and exercises for bulging discs that you can to do help your body.  Bulging discs can cause you to go through a lot of pain.  The healing process can be accelerated with proper techniques being put into a action.  

The severity of a disc bulging is going to dictate how quickly you can heal.  If you have severe damage to the tissue, you are going to have a much harder time to get back to normal.  If there is just a pinched nerve or something along those lines, you could get back on track must faster.  Either way, exercises can go a long way to helping repair the disc bulging.

Certain exercises can be done right at your own home with very little equipment or the need for much space at all.  If you are suffering from a disc injury, you should try some of these exercises to help your spine.  

Exercise 1 - Relieve pressure on your lower back spinal column

In order to do this exercise, you want to first lay flat on your back and grab your legs behind the knees.  Do this with both of your hands.  Next, pull up on both of your legs until you reach a point where you are about ninety degrees.  Then, pull very tight on your legs to feel a nice stretch on your back area.  You want to repeat this process for roughly 10 to 12 repetitions in total.  

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Exercise 2 - Time to use an exercise ball

One of the other popular exercises for bulging discs is going to have you using an exercise ball.  You want to use the weight of your very own torso to help stretch out the vertebrae in your spine and extend it.

Start by lying face down on the exercise ball.  The injured disc in your back should be right above the ball itself.  Using your arms, extend them straight forward in front of your head.  Then, do the same with your legs so that they are fully extended backwards.  This will create a nice stretch on your back.  Once this is done, relax and repeat this over the same set of 10 to 12 repetitions.

Exercise 3 - Reliving and healing the weak disc

This next exercise is a side and anterior flexion.  What you will be doing here, for starters, is to strand straight up.  You then want to stretch the arm out on the side that you have your injured disc.  Holding your arm in place, bend it to the opposite side of the injured disc in a slow motion.  While your arm is in this location, bend forward just a bit.  Return to the starting position and repeat for 10 to 12 repetitions.

Exercise 4 - Extension exercises for bulging discs

This first extension exercise will start by having you standing up.  Place the plans of your hands behind your lower back with your arms extended down.  Push your chest forward to create an arch of your back.  Continue pushing until you reach a natural point of extension, and then return.

Exercise 5 - One last extension exercise

This second extension exercise is an alternative or supplement to the last one we just went through.  You will lie down on a flat surface with your face down to the ground.  With your palms on the ground, try and pull to get your hands together near your chest.  Push up on your hands, keeping your legs and your hips in the same position.  This creates a bending motion at the waste.  Lower back down and repeat.

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