Bulging disks can apply painful pressure to the nerves around the backbone, causing pain in the immediate area as well as sciatica, or nerve pain traveling down the back of the leg. Bulging disks are sometimes called slipped or ruptured disks, but are most commonly diagnosed using the term "herniated disk." Your doctor may prescribe pain medication to help you through the acute phases, but exercise can help as well once your mobility has returned. Always consult your doctor before beginning any exercise regimen, particularly in response to an injury.
Step 1
Resume normal activity as soon as you are able, always with your doctor's approval, as the daily routine includes exercise that is beneficial to healing and stability. Bed rest alleviates symptoms initially, but more than 2 days of rest has not demonstrated better outcomes in patient studies, according to the American Academy of Family Physicians. Normal daily activities include reaching, stretching, bending and walking, and these can help to restore mobility and strengthen the back.
Step 2
Use the McKenzie method of alleviating pain if your doctor recommends the therapy. Some examples of McKenzie stretches include the full press and the knee pull. Position yourself on your stomach to do the full press. Raise your body up so that you are resting on your elbows, eyes forward and legs straight behind you. If you are up to it, press all the way up to your hands. Your hips should remain on the floor while your torso is raised and bent backward with your arms straight beneath you for support.
Step 3
Lie flat on your back to begin the McKenzie knee pull. Slowly bring both legs upward, bending your knees so that your shins remain parallel to the floor. Grasp your knees and pull them down, toward your chest, and hold the position for 10 seconds. Release and repeat the motion, but don't "bounce." Pull the knees to the chest slowly and smoothly.
Step 4
Practice yoga stretches as you regain strength and mobility. Yoga improves core strength to prevent future injury and helps to alleviate the pain associated with a bulging disk. Begin slowly with forward bends. Stand straight up and lean forward, keeping your knees locked. Allow gravity to pull the weight of your torso toward the floor. Let your arms dangle to increase the gravitational effect.
Step 5
Execute forward bend stretches until you are able to form a 90-degree angle with your body. The angle is the relationship between your lower and upper body. If you're able to bend to 90 degrees, try forward bends from a sitting position on the floor. Sit straight up, legs in front of you with your toes pointed toward the ceiling. Lean forward slowly as far as you can, then hold the position for 10 seconds. Release and repeat the stretch several times, always moving smoothly from the seated to the leaning position.
