The spine consists of gelatinous discs that serve as a shock absorber and cushion for the bone vertebrae they separate. If a disc protrudes outside of its designated space, it can bulge out and compress the nerve roots extending from the vertebrae. This is different from a herniated disc, which has a tear in the gelatinous cartilage, leaking into the spine's spaces. A bulging disc might or might not cause pain or other symptoms; talk to your doctor before starting an exercise program because certain activities might increase the chance of back pain and injury in those with bulging discs.
Getting Proper Diagnosis
According to Dr. Randy Shelerud of the Mayo Clinic, not all patients with a bulging disc will experience pain, which occurs when nerves are compressed. When this happens, patients might feel pain, numbness, and pins and needles in the extremities associated with the impinged nerve. Doctors use an MRI to scan the spine, taking cross-section pictures of the hard and soft tissue to locate the back injury and confirm that it is a bulging disc. The MRI further allows doctors to measure the extent of the bulge to help patients develop activity schedules to reduce the risk of further injury, such as rupturing the disc.
The Need for Mobility
The spine is designed to flex and twist. The less mobility the spine has, the greater impact a back injury has on a person's daily life. While rest is often recommended for the first couple of days a patient experiences pain, it is important to get up and walk around and maintain an active lifestyle as much as possible to keep the spine healthy. According to the University of Maryland Medical Center, too much bed rest actually weakens the muscle supporting the spine and can lead to greater problems. So while resting on a firm mattress with a pillow under you knees is good, get up and talk a walk several times a day for at least 20 minutes to prevent muscle atrophy.
Low-Impact Activity
For a healthy person with no back issues, most exercises are on the approved list including running, tennis, martial arts and aerobics. However, for those with a bulging disc, caution must be taken to prevent a herniation or tear in the disc. Jarring movements increase compression on the spine. Because the disc is already bulging, the chance of a tear increases when performing high-impact exercises. Instead, choose low-impact exercises such as swimming or cycling that don't create any jarring. While walking is another good alternative, it might not create the cardiovascular workout desired.
Stretching and Core Strengthening
Stretching releases tension and counters the effects of compression by lengthening muscles. Core strengthening builds the large and small muscles that support the spine to assist in maintaining proper posture and preventing fatigue, which can lead to further compression, strain and injury. Tai-chi is a non-impact martial art in which movements are performed in a slow and deliberate fashion. Tai-chi helps stretch and strengthen muscles at the same time. You might also perform traditional stretches such as touching your toes or head flexion and extension. Use an exercise ball to do crunches and situps without adding extra stress to the spine.
References
- Mayo Clinic; "What is the difference between a bulging disk and a herniated disk?"; Dr. Randy Shelerud; February 3, 2011
- Spine-Health; "Spine Specialists and Exercise for a Bulding Disc"; Dr. Peter Ullrich; 2011
- University of Maryland Medical Center: University of Maryland Spine Program
- FamilyDoctor.org: Herniated Disk
