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Stretching Exercises for Bulging Disks

Mar 28, 2011 | By Rachel Nelson
Stretching Exercises for Bulging Disks
Photo Credit Jupiterimages/Polka Dot/Getty Images

Your spinal disks stack on top of each other to help your spine twist and lift heavy objects. While the disks are strong, they can bulge out of place over time or after an injury. The bulging disk places extra pressure on your nerves, which can cause pain in your back and tingling in your arms and legs. To relieve the pressure from bulging disks, you can engage in stretching exercises to reduce nerve pain and tense muscles.

Knee-to-Chest Stretch

The knee-to-chest stretch helps to relieve pain in the hamstring muscles, which can be affected by bulging disks. To perform, lie on your back and bring your knees toward your chest, grasping your legs behind your thighs. If possible, pull your hips slightly off the ground to feel the stretch in your lower back. You may wish to tuck your head toward your knees to feel a stretch in your neck. Hold this position for 30 seconds, then release the stretch. Repeat as needed throughout the day to relieve disk pain.

Cat Pose

The cat pose helps to stretch the lower back by mimicking the position of a cat when stretching. Begin on all fours with your hands, knees and lower legs on the floor. Take a deep breath in and tuck in your pelvis. Lift up your back to make a "C" curve. Reach your chin in toward your chest to feel the stretch down your spine. Breathe in and out as you hold this position for 15 seconds, then release the stretch. Repeat three to four times.

Criss-Cross Stretch

The criss-cross stretch helps to relieve tension in the spine and piriformis muscle that runs through the pelvis and can become inflamed due to a bulging disk. Start by lying on your back and cross your right leg over your left, leaving your left foot on the floor. Gently bring your legs in, grasping the back of your legs with your hands. Pull the legs in toward your chest until you feel a stretch in your lower back and hips. Hold this position for 20 seconds, then lower to your starting position. Repeat five times on this side, then cross the left leg over your right and repeat.

Shoulder-blade Squeeze

If your bulging disk is in your cervical or upper spine, the shoulder-blade squeeze exercise can help to relieve nerve pain and muscle tension in the upper back. To perform, sit with your back straight and your head looking forward. Imagine someone is pulling your shoulders and shoulder blades toward each other, feeling the stretch in the mid-back. Hold this position for 15 seconds, then release the shoulders. Repeat the exercise four to five times.

References

Article reviewed by Leah Ann Crussell Last updated on: Mar 28, 2011

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