A bulging, or herniated, disc in your lower back is often the result of degeneration in the cushions that help keep your vertebrae from rubbing against each other. This degeneration often results in a bulge in the cushions that can place pressure on your spinal cord. This pressure can result in pain, stiffness and the inability to move your back throughout its full range of motion. Treatment for this condition often depends greatly on your specific condition, but can include exercises designed to restore flexibility to your lower back. Check with your doctor to determine whether these exercises are right for you.
Prone Lying
This deceptively simple exercise is designed to stretch your back while keeping your spine in a neutral position to ease the pressure on your vertebral discs. Lie down on your stomach with your legs extended behind your body and your arms under your head or extended in front of your body. Hold this position for up to 20 minutes. Stop lying in this position immediately if you feel any increase in pain in your lower back. As your condition improves you may want to augment this exercise by propping your upper body up on your elbows to stretch your back in extension, but check with your doctor first to ensure that this motion won’t aggravate your condition.
Single Knee to Chest
Lie down on your back with both knees bent and the soles of your feet on the floor. Reach down with your hands and clasp them behind the thigh of your right leg. Use the muscles of your arms to pull your knee toward your chest. This motion will ease any pressure on your bulging discs. Hold your knee as close to your chest as you can for about 30 seconds and relax. Repeat with your left leg. Try to perform an equal number of repetitions with each leg. As your condition improves you may also want to perform this exercise with both legs at the same time.
Pelvic Lift
Lie down on your back with both knees bent and the soles of your feet on the floor. Use the muscles of your abdomen to press the small of your back into the floor while simultaneously rotating your hips forward until your buttocks come off the floor. Hold this position for about five seconds and relax. This movement differs from the common pelvic bridge exercise in that you aren't required to lift your hips far enough that there is a straight line from your knees to your shoulders. With this exercise your buttocks should come off the floor slightly while most of your back remains in contact with the floor.
Lying Trunk Rotation
Lie down on your back with both knees bent and your feet and knees touching. Relax your abdominal and back muscles and allow both knees to fall toward the right side. Allow them to fall as far as they can while keeping your shoulders in contact with the floor. Hold this position for about five seconds and reverse the movement and allow your knees to fall to the left side. Hold for about five seconds and repeat for an equal number of repetitions on each side.
