Disk bulges occur when the soft, gelatinous cushions between the spinal vertebrae, called disks, slowly migrate outside a normal radius. Bulging disks are a relatively common phenomena in the body that do not necessarily lead to pain. Research by Maureen Jensen, published in the New England Journal of Medicine in 1994, demonstrated that of 98 asymptomatic spines analyzed using MRI, 82 percent had disk bulges. The key to preventing disk bulge-related low back pain is to ensure that you are moving well.
The Curl-Up
Dr. Stuart McGill, a spinal biomechanics researcher at the University of Waterloo, recommends that those interested in preventing back pain should develop the muscles of their torso. Attack the front side of the core using Dr. McGill's curl-up exercise. Lie on your back with one leg straight and the other bent with your foot flat on the ground. Place your hands underneath your lower back, and slowly raise the bent knee up until your lower leg is parallel with the floor. Repeat five to seven more times and switch legs. After mastering the leg lift, start in the same position, and slowly curl your trunk until your shoulder blades are off the floor. Return to the starting position and repeat nine more times.
Lateral Bridge
Target the lateral aspect of your core using the lateral bridge. While lying on your left side, place the weight of your upper body on your left forearm and elbow as well as on your bent left knee. Push your hips forward to make an imaginary straight line from your right ear to your right knee. Hold the position for two sets of 10 seconds and repeat on the other side. Challenge yourself further by holding the lateral bridge on your elbow and on your feet for up to four sets of 15 seconds while breathing easily.
The Bird Dog
Train your back muscles and gluteals using the bird dog. Position yourself on all fours with a flat back. Your hands should rest directly below your armpits and your knees directly below your hips. Take several easy breaths, focusing on pushing your bellybutton directly to the floor, then slowly raise one arm out in front of you while you maintain a flat back. Hold for five seconds and repeat two more times before switching to your other limbs for the same time. As you progress, lift the opposite arm and leg simultaneously and hold for up to three sets of 15 seconds while breathing easily.
References
- "Low Back Disorders"; Stuart McGill, PhD; 2007
- "New England Journal of Medicine"; Magnetic Resonance Imaging of the Lumbar Spine in People without Back Pain; Maureen Jensen, PhD; July 14, 1994
- "Clinical Sports Medicine"; Peter Brukner, OAM and Karim Khan, MD, PhD; 2007
- Canadian Center for Occupational Health and Safety: Exercises for a Health Back
