A bulging, or herniated, disc occurs when the bones in your spine press down on the nerves that run down your spinal cord. This condition most often occurs in your lower back due to the forces of gravity coupled with the weight of your body on your spine. A bulging disc generally results in pain in your back and legs, making everyday tasks difficult. Stretching your spine through exercise can help minimize this pain and help restore your overall quality of life.
Lumbar Extension
Lie down on the floor on your stomach with both legs straight and your feet about shoulder-width apart. Place the palms of your hands on the floor beside your shoulders and push with your arms until your upper body comes off the ground. You should feel a stretch in your stomach and your lower back. Be sure that your hips remain on the floor throughout this exercise. Hold this stretch for 10 to 20 seconds and then use a slow and controlled motion to return to the starting position. Repeat as directed by your doctor.
Piriformis Stretch
Lie down on your back with both legs bent and the soles of your feet flat on the floor. Lift your right leg and cross the ankle of your right foot across your left knee. Reach down with both arms and grab your left thigh with both hands. Pull your left knee toward your body while your right ankle remains crossed over your leg. Continue pulling until you feel a good stretch in the back of your right buttocks. Hold this stretch for about 20 seconds and then return to the starting position. Perform about 10 repetitions of this exercise on both sides.
Kneeling Arm and Leg Lifts
Kneel down on all fours in a crawling position with your knees directly under your hips and your hands under your shoulders. Tighten your stomach muscles to keep your back straight. Hold this contraction and lift your right arm and your left leg off the ground at the same time. Straighten your right arm and left leg until they form a straight line parallel to the floor. Hold this position for about five seconds and use a slow and controlled motion to return to the starting position. Repeat using your other arm and leg. Try to perform about 10 repetitions of this exercise on each side.
Partial Abdominal Curl
The abdominal curl can help strengthen your abdominal muscles, helping provide a counterbalance to the muscles of your lower back. Lie down on the floor on your back with both legs bent and the soles of your feet on the floor. Cross both arms across your chest. Tighten your abdominal muscles to press your lower back into the floor and use a gentle curling motion to lift your head and shoulders off the ground while keeping your lower back in contact with the ground. Hold for a couple of seconds and then return to the starting position. Perform 10 repetitions of this exercise as directed by your doctor.
