A bulging disc occurs when the cushions that act as shock absorbers between the vertebrae in your spine are compressed and protrude from your spinal column. When this occurs in your middle and upper back, it can result in pain that radiates from your spine through your body, and numbness, a tingling sensation or weakness in your legs. Check with your doctor before engaging in any exercises for your specific condition.
Shoulder Blade Squeeze
Sit or stand with your feet shoulder-width apart and your back straight. Make sure that your spine is positioned directly over your hips. Bend both arms and move your elbows as far behind your body as possible, forcing your shoulder blades to squeeze together. Be sure that you go only as far as you can without serious pain. Hold this position for about five seconds and repeat 10 times.
Spinal Extension
Sit down on a table or in a chair with your spine positioned directly over your hips. Clasp both hands behind your neck. Use a slow and controlled motion to arch your back while simultaneously bending your head back to look at the ceiling. Continue bending your back until you feel a stretch in your abdomen and throughout your upper back. Hold this stretch for about 10 seconds and repeat 10 times.
Seated Side Bend
Sit on a table or chair with your feet about shoulder-width apart. Interlock your fingers behind your head and position your arms so that your elbows are in line with your body. Use a slow and gentle motion to bend your body to the left while being sure that you keep your upper body in line with your hips. Be careful that you don't bend your torso forward or backward when performing this exercise. Hold the stretch to the left for about five seconds and then return to the starting position. Repeat on the right side. Perform 10 repetitions on each side, providing this exercise doesn't cause serious pain.
Seated Flexion
Sit down on a table or chair with your feet about shoulder-width apart and your torso positioned directly over your hips. Lock your fingers behind your head and point your elbows forward. Bend over at your waist while pointing your elbows toward your thighs. Your head should be tucked in toward your chest in order to get the maximum benefit from this stretch. Hold the stretch for 10 seconds and repeat 10 times. Stop this stretch immediately if you feel a sharp or severe pain in your upper back.
