Bulging discs in the spine, caused by the aging process, lack of hydration and pressure from exercise or work, can lead to pain and issues relating to spinal nerve impingement. Discs prevent friction from bone against bone contact. A bulging disc, if not addressed leads to serious problems such as herniated disc, rupture or torn disc or nerve compression. Exercise is an effective means to avoid problems and relieve pain from disc pressure.
Core Exercises
Core muscles contribute to the stability of the spine. They stabilize the body and support the spine during limb movement. Core muscles include the abs, back and pelvis, according to the Mayo Clinic. Stronger core muscles make it easier to perform physical activities. In addition, a reduction in pressure from the discs due to the decreased movement relieves pain.
Arthritis-Treatment-and-Relief.com suggests several exercises to strengthen the core muscles:
Lower abdominal exercises are performed by lying on your back with your chin tucked to your chest. Gently lift your head and shoulders while stretching your hands to your knees. Lower your shoulders but keep your chin in; stretch both hands to the right and left knees and return to the starting position.
Upper abdominals exercises are performed by lying on your back with your knees bent and arms on the chest. Tilt your pelvis and flatten your back, lifting the head and shoulders from the floor as you curl your body. Do not to rise too high, bring the upper body toward the ceiling. For patients suffering neck pain, put the hands behind your head.
Stretching Exercises
Stability and flexibility are important factors in maintaining spinal health. Loss of flexibility contributes to disc bulges. The spine needs as much flexibility as possible because of its dynamic nature. When one section loses its flexibility, another section has to compensate leading to instability. This instability causes excess pressure on the compensating vertebral disc, leading to a bulge.
Stretching exercises increase flexibility by preventing tight muscles, reducing spinal stiffness. An example of an effective stretch is the pelvic stretch. To perform the pelvic stretch, begin by lying on your back with your knees bent. Slowly tighten the buttocks and ab muscles until your back flattens and your pelvis tilts up. Hold for a few seconds, and then return to your original position. Then arch your lower back until the pelvis tilts down. Hold for a few seconds and relax.
Walking
Walking is effective in improving overall health. It also improves back pain caused by bulging discs. Walking Increases circulation and improves flexibility and helps relieve back symptoms due to instability of the spine. Start slow, but increase your pace and distance as your body adapts and your condition improves, until you reach about three miles a day.
