Lower back disc bulge and herniations are extremely common among individuals across the world. Our lower backs often have some of the highest prevalence of pain reported by individuals across multiple age ranges. Unfortunately, there is a lot of misinformation out there on the internet. If you have pain you might go to a doctor, get their opinions, and be unsure what your next steps are in the process. The good thing is that there is actually a secret to healing your back pain that your doctor might have forgotten to mention!
The Secret to Heal Your Back
There is something that your doctor may not have told you about your lower back disc bulge and herniation. This thing is that you can actually do a great justice in healing it conservatively. The rest of the post, in addition to the video above, will address a few different ways that you can passively manage your lower back disc bulge pain, and help you get back up to par. I should warn that this is not medical advice, and should be practiced at your own risk. The main purpose with all of the exercises is to try to increase the space between the disks in our lower back and provide opportunity for the joint to move and nutrients to come into the area.
Exercise to Help With Disc Bulge Pain
This exercise is a great one to start out with as it allows you to passively increase the distance in between the disks, helping to relieve pain quickly. For the spinal decompression we do in the video, we use a pullup bar. If you do not have one, you can use our Amazon associate link here to get one for yourself. Door Frame Pullup Bar: Learn More. Once you have a bar you can hang from, simply do just that! You will grab the bar with your hands. And allow your lower back to relax. Gravity will pull your legs down, releasing tension on your back. You may even hear a pop, which is normally harmless. Hang as long as you comfortably can.
The next three exercises will be on the ground. For the Yoga Mat we use in the video, you can check it out here. Yoga Mat: Learn More. For the cobra pose, you will have your body start on all fours. Next, allow your legs to straight out behind you. You will then keep your upper back tall in the air, with the use of keeping your arms straight and pressing your hands through the ground. Hold as long as you can, before relaxing.
Cat and Cow Pose
The cat and cow pose will have you on all fours again. You will then round your lower back, curving it as much as possible. Think about bringing your belly button to the sky. Next, you will then stick your butt out as far as you can, cupping your lower back in the opposite direction. Repeat as many times as you comfortably can.
For the glute stretch, start lying on your back. If one of your legs is affected due to sciatica from the disc bulge, I would recommend starting with that leg. With the affected leg, pull the knee close to your chest, and then externally rotate your hip. With the opposite leg, pull your your knee up against the foot of the affected leg, making yourself into a “pretzel.” Hold as long as you comfortably can before switching legs. I would highly recommend watching the video above to see what the exercise truly looks like.
Lumbar Nerve Floss
The last exercise, and perhaps my favorite is nerve flossing. Start with yourself in a seated position. Next, extend one leg straight out in front of you. Holding your leg straight, now nod your head up and down as far as you can a few times. Then, pull your knee back towards you, so it is bent. While holding the bent knee position, nod your head up and down multiple times again. Repeat on the other leg.
These are just a few of many great exercises you can do to help manage your lumbar disc bulge pain. Practice them consistently for the best results! If you are interested in checking out any of our low impact exercise programs, you can find them below. We will also link the two products we recommend below as well.
Yoga Mat: Learn More.
Door Frame Pullup Bar: Learn More.
#seniorfitness #lowbackpain #dischernations #surgery #discbulge #backpain #lowerbackpain #pain #fitness