Bulging discs are painful and persistent. The pain originates from the disc putting pressure on your spinal nerves. The discs are similar to a sponge, and pressure from the vertebra above and below the disc cause it to bulge outward, irritating the nerves. Relieving the pain involves reducing the pressure by increasing the disc space, thereby minimizing the bulge and the pressure on the nerves.
Isometrics
Isometrics exercise the muscles while holding the joint in a stable position. The University of Washington recommends performing these exercises daily. At times when you are experiencing joint pain or swelling, you can change the program according to pain location and severity. The idea behind isometrics is to apply resistance against an opposing force causing the muscles to work. The fact that the joints are stable during isometrics, makes this type of activity an efficient method to reduce the loss of joint space and minimize disc bulging.
Sciatica
Bulging discs in the mid and lower back cause sciatica. According to Mayo Clinic, if you begin an exercise program in the early stages of sciatica, water exercises or low-impact activities like a stationary bike will keep you active and prevent worsening of symptoms. As your condition improves and the pain subsides, a program of cardiac strength and core stability exercises will limit the effects of disc-related back problems.
Neck
Pain from a bulging disc in the cervical area is a complex problem. All the nerves of the body pass through the neck. Pressure on these nerves cause symptoms throughout the body. When attempting to exercise the cervical region, a certain amount of caution is necessary. When exercising this area, a gentle approach is required to avoid aggravating symptoms and possibly worsening the condition. Nathan Wei, M.D., FACP, FACR, a board-certified rheumatologist suggests the best exercises are slow stretching exercises to reduce pain and stiffness. In addition, swimming helps loosen the stiffness. It is a relaxing and beneficial exercise for neck pain related to bulging discs. The best style is the backstroke, which allows a neutral neck position.
Stretching the neck increases mobility and flexibility. To perform a cervical stretch, stand straight, and gently rotate your head to your shoulder. Repeat on the other shoulder. If this movement causes pain or severe discomfort, stop.
Strengthening exercises for the shoulder and neck will reduce pain and stiffness. However, before beginning any strength training on the neck, consult your doctor.
