![]() Slowly push your hands to raise your shoulder off of the ground until you feel a slight stretch.Begin lying on the ground with your hands flat on the floor at the level of your shoulders.The full cobra pose creates even more spinal extension than half cobra helping push the nucleus (jelly) back towards the center and reduce bulging disc. Recommended: Half Cobra Pose Exercise Video Demo Exercise #3: Full Cobra pose ** Initially, you may not be able to tolerate this position very well, so make sure you start slowly and carefully. Gradually increase to holding the end position for 30 seconds.Hold the prop-up position for 10-15 seconds before returning to the prone position (lying face down).Begin this exercise by lying on your stomach (prone position) and slowly prop yourself up on your elbows while keeping your hips in contact with the floor.The half cobra pose creates spinal extension helping push the nucleus (jelly) back towards the center and reduce bulging disc. Aim for 3 repetitions on each side Exercise #2: Half Cobra Pose.Use your hands or a band to pull the left thigh towards your chest, and hold for 20 to 30 seconds.Place your right ankle over your left knee.Begin lying on your back with your knees bent and feet positioned flat on the floor.Because of this, one of the the simplest things you can do yourself to relieve radiating back pain caused my a disc bulge is stretching piriformis muscle. In the early stages of a disc bulge, your body’s natural response is to tighten up and protect the spine and buttocks area. Exercise #1: Lying Figure-4 Stretch (For Piriformis) * Again do them only if you know you have pain because of a disc bulge. Usually bulging disc can be resolved over time if managed well, whereas the herniated disc will just scar down since the annulus (outer layer of disc) has ruptured.Ī nice visual spine model is provided below differentiating between normal, bulging, and herniated discs: ĥ Good Bulging Disc Exercises And Stretches But still many patients with Herniated discs/Bulging discs have NO symptoms, so it’s important to get proper diagnoses for your specific situation. Īs you can see a herniated disc might be worse. If you use the water balloon example from above, but now imagine the balloon has burst under pressure – That’s a herniated disc. In most simple terms, a herniated disc is when the fluid material from the disc (aka nucleus pulposus) ruptures through the outer layer of the disc (aka anulus fibrosus) and now spills out the back, which can directly compress on spinal nerves and spinal structures.Now that we know what a bulging disc is, let’s discuss disc herniation. How is a bulging disc different from herniated disc? and which is worse? Can also result from osteoarthritis or age-related degeneration.Heavy lifting with poor form due to stress on the front of the spinal column causing the disc to bulge out back.Repetitive bending, lifting, and twisting (Especially if performed with poor form).Decreased hydration of the disc as one ages (Normal wear and tear).Sitting for long periods of time, esp in poor posture puts more pressure on the discs.Recommended: 7 Exercises for a herniated disc What Causes a Bulging Disc? However, it could progress to become a herniated disc eventually, which can be problematic. * It is important to note that a bulging disc doesn’t always touch the nerves, and for many a bulged disc doesn’t even produce any pain at all. This bulge can sometimes compress spinal structures, ligaments or nerves in your spine and cause pain, tingling/or burning sensation, and/or other symptoms. When a disc bulges the gel-like material inside of it gets pushed back towards the nerves and structures of the spine. The discs between the vertebrae, have a gel-like material inside (called a nucleus pulposus).Ī great way to think of the discs is like that of a balloon filled with water, and these discs help resist compressive forces on the spine. Between each vertebrae is an intervertebral disc that provides a cushion so the vertebrae don’t rub together. Put simply, the spine is made up of individual vertebrae stacked on top of each other. To understand what a bulging disc is, we must first understand the anatomy of the spine. Before we dive into some natural Bulging disc exercises you can do for treatment, let’s explain exactly what a disc bulge is and the main causes.
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