A protruding, or herniated, disc in the spinal column can cause considerable pain and discomfort in the patient if left untreated. While you can benefit most from receiving treatment from a licensed physical therapist or by a surgical procedure, you can also practice exercises at home to aid in the healing process. These exercises for a protruding disc are not meant as a replacement of other medical treatment, however, so be sure to speak to your doctor before you try them.
Stretching Exercises
In order to maintain the proper range-of-motion in your vertebral joints, stretching exercises can be helpful during the treatment process for a protruding disc. According to FamilyDoctor.org, simple stretches while standing can be completed in your home, office, or anywhere. While standing in a neutral position, place your hands on your hips and slightly bend your knees for balance. Using your hands as a guide, roll your hips forward and bend your lower back at the pelvis until your upper body is bent over. Hold this position for 5 seconds before slowly and smoothly lifting your torso back to starting position. This same stretch can be conducted to either side or behind you in order to work all possible range angles of your spinal joints.
Good Posture
FamilyDoctor.org also suggests focusing on good posture in order to help to improve and alleviate symptoms associated with a protruding disc. Make sure not to slouch in your seat at work, and do not walk with rounded, slouched shoulders. If you avoid that, you can trigger the large stabilizer muscles in your back, neck, and abdomen to flex in a proper fashion. Remaining aware of your posture throughout the day can be tiring at first; however, you will be able to keep your spine in a proper balance position more often with repeated focus on good posture.
Exercise Ball Bouncing
Another exercise you can use to help to treat a bulging disk involves sitting on an exercise ball and literally bouncing slightly from this seated position. This movement will help to generate improved blood flow around the vertebral column and affected disc areas, thus helping to move any excess fluid from swelling around the protruding disc. This movement will also help to strengthen the muscles in your legs as you push off the ground, which can also help to alleviate the strain and pressure associated with weak legs in relation to good posture.
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