A bulged disc is a difficult injury to live with. You may not feel any pain when sitting or lying down, but if you get up quickly and take a step or two, you might feel a twinge of pain that shoots up your spine or down your leg. Playing a round of golf or engaging in any physical activity is out of the question because the disc could act up at any time. After resting your back, the best way to treat a bulged disc is with exercise.
Swimming Pool
One of the best ways to exercise your bulged disc is to get in the pool. Swimming can be a helpful exercise but walking in the pool will help the bulged disc just as much if not more. The water will act as a resistance and allows you to exercise your back while the water provides therapy. Stand in waist-deep water and walk across the pool for at least 10 minutes.
Leg Extensions with an Exercise Ball
Sit on an exercise ball and find your balance point. Hold onto the sides of the exercise ball with your hands. Extend your legs out until they are parallel to the floor. Hold the position for a count of two. Return to the starting position. Do this 10 times, take a 30-second break and repeat the set.
Arm Curls on an Exercise Ball
Sit on an exercise ball and hold a 3-pound dumbbell in each hand. Let the weights hang straight down. Curl the dumbbells up to your shoulders and then return to the starting position. Do this 10 times, take a 30-second break and repeat the set. Using light dumbbells will not hurt the bulged disc.
Wall Push-up
Stand about 14 to 16 inches from the wall. Extend your arms out at shoulder height so they are touching the wall. Place your right foot in front of your left foot. Bend your elbows until your chin is an inch from the wall. Press back to the starting position. Do this 10 times and then switch the position of your feet and do 10 more wall push-ups. Take a 30-second break and do another set.
Lumbar Stretch
Lay down on the floor and put your hands at your sides. Bend your knees at a 45-degree angle. Press up with your buttocks and hands until your hips are about 6 inches off the ground. Hold the lift for 3 seconds. Return to the starting position. Do this 10 times and take a 30-second break before repeating the set.
