How to Stretch for a Bulging Disc

A bulging disc occurs when there is a problem with the shock-absorbing discs located between each vertebra, causing them to bulge out from their normally aligned position. This leads to discomfort and pain when the disc starts to press on the nerves of the spine. Stretching exercises, when done correctly, can minimize the pain and prevent further or future injury.

Instructions

Instructions

• 1

  Consult first with your physical therapist or osteopath before beginning to stretch for a bulging disc. He or she will be able to recommend the most tailored advice in terms of what stretches you can do and how often and many times you can repeat each stretch.

• 2

  Perform the pelvic tilt exercise. Lie down on your back on the floor, with your knees bent (so your feet are flat on the floor) and your arms at your sides on the floor, palms facing the floor. Gently tighten your buttocks and stomach muscles. This will cause your back to flatten on the floor as your pelvis tilts upwards. Count to five and relax. Then, arch the lower back, causing it to raise off of the floor and the pelvis to tilt down. Hold for a count of five and return to the initial position.

  A slightly more advanced version of this pelvic tilt exercise calls for you to tighten your buttocks and stomach muscles to raise your whole body off of the floor. The correct position will place you in the shape of a triangle.

• 3

  Start the next stretch as before with your back on the floor and knees bent. Pull one leg as far and as comfortably as you can towards your chest and focus on using your stomach muscles to do this. Grip your knee with your hands and count to five. Using your stomach muscles, put your leg back down. Repeat with the other leg.

• 4

  Stand close to a wall with your back to the room. Push your right shoulder and upper arm against the wall. Slowly lean your right hip to the wall. Count to ten. Relax. start your lean from further away and repeat. Switch sides and repeat.

• 5

  Lie on your stomach. Slowly prop up your upper body with your elbows while making sure that your hips remain on the floor. Count to ten. Relax. Repeat and try to push your upper body up a little higher. Your goal is to eventually push yourself up so that your elbows are no longer bent.