There are thick pads of protective cartilage between the vertebrae of your spine known as disks. The disks contain a gelatin-like material that can seep out if injured or if the disk wears down over time. When the material begins placing pressure on the disk wall, it is referred to as a bulging disk. A bulging disk can be a precursor to a herniated disk, which can be painful and put pressure on the nerves in the spinal cord. If you experience a bulging disk, you can utilize therapies like yoga to help reposition the disk material.
Therapy
If you want a specific and structured program for your bulging disk, consult a physical therapist or yoga therapist who can recommend a program. One example is the joint-freeing series, which includes a series of poses that emphasize flexibility and strength and stimulate the bulging disk back into place. Examples of movements in the series include pointing and flexing the toes, sliding the leg out and turning the toes in and out -- known as a single-leg locust -- and bending forward in a comfortable position before leaning back slightly to reduce pain.
Frequency
Yoga therapy can be performed in short durations several times throughout the day to improve your symptoms. For example, you can take three 10-minute stretching sessions each day. Consistent practice of poses helps keep the muscles loose and limber, which can ease pain from a bulging disk. When performed over the course of several weeks, you may notice a difference in pain or bulging disk symptoms.
Benefits
Yoga therapy can address a variety of underlying physical conditions related to a bulging disk and the nerve pain it may cause. The first is that the yoga positions can emphasize poses that put the spine and bulging disk in the correct position. Additionally, a yoga therapy program that involves stretching the hamstrings and shoulders can reduce the pull of tight muscles on the spine, which reduces disk pressure. The exercises also emphasize strengthening and stabilizing of the core muscles. Strengthening these muscles also takes pressure off your back, which allows your bulging disk to heal.
Poses to Avoid
While yoga therapy can be beneficial for a bulging disk, there are poses you should avoid because they can place too much strain on the spine. When you first experience symptoms of a bulging disk or are going through an episode of bulging disk pain, avoid exercises that involve forward bending from a seated position or bending farther than a 90-degree angle with straight knees. Positions that involve rounding the back also can cause excessive strain. When you are not experiencing a pain flare-up, you should always cease any pose that causes pain, tingling or numbness in the body as these can indicate nerve pressure.
References
- "Yoga Journal"; Holistic Healing - Ease on Back; Julie Gudmestad
- "Yoga Journal"; Yoga with a Herniated Disk; Roger Cole
- The Effects of Structural Yoga Therapy on Degenerative Disk Disease; Adriene Ingalls; January 2006
- Spine-Health; What's a Herniated Disk, Pinched Nerve, Bulging Disc?; Peter F. Ullrich Jr., M.D.
