What is a Disc Bulge?
A disc bulge, or herniated disc, is a condition that occurs when the inner, jelly-like portion between the bones in the spine extends past the tough exterior.
We have a series of interlocking bones called vertebrae that contain soft tissue called the spinal disk. The role of this disk is to provide spine support and allow smooth movement between the vertebrae, preventing bones from getting rubbed against each other. These spinal disks act as shock absorbers if any damage occurs during movement.
The gel in the outer layer of each disk becomes rigid with age. It may also decrease over time, become compressed, and push out. When a disk bulges, it may compress or come into contact with a nerve, causing pain. It commonly occurs in the lower back (lumbar region) or the neck (cervical region).
Symptoms
- Arm or leg pain
- Numbness or tingling
- Muscle Weakness
- Changes in reflexes
- Difficulty in movement
Safe Exercises for Fast Recovery and Relief
As with other types of back pain, engaging in some gentle activities and exercise may aid in a quick recovery and alleviate the pain caused by disc bulges. These exercises also promote flexibility in the spine and reduce the risk of reoccurring herniated discs.
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Spinal Decompression
You will need a bar or something to hang your body from to do this exercise. Allow your body to hang on the bar for approximately 30 seconds using your hands. If you feel comfortable, do at least three sets of this exercise daily. If you start feeling worse after this activity, try another one.
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Cobra Stretch
This exercise involves performing it while lying down on your stomach. Take the position and slowly raise your elbows while keeping your hips on the floor. Hold on in this position for at least 10-15 seconds and return to the original pose. Repeat the same, but use your hands instead of elbows the other time.
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Cat-Cow Stretch
It is a yoga-inspired stretch that promotes flexibility in the spine. To start with this exercise, make a tabletop position with the help of your knees and hands. Make a cow pose by inhaling, arching your back, and lifting your head. Come to the cat pose by exhaling, rounding your spine, and tucking your chin. Try to complete two or three sets of ten reps.
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Plank
To start a plank, get down in a push-up position and put all your weight on your forearms and toes. Keep your body posture straight from head to toe, engaging your abdominal muscles in the activity. Hold on to the position as long as you are comfortable. Try to keep increasing the practice duration for better results.
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Knee Hugs
It is a simple exercise where you lie on your back and pull your knees towards the chest with both hands. Repeat five reps on each leg after switching legs.
Conclusion
For faster recovery from a disc bulge, take the guidance of experts from top wellness centers, such as ANSSI Wellness. They will help you overcome your disc bulge using 100% non-surgical treatments.
Related Articles:
- Back Pain: Causes, Diagnosis & Treatments
- Lower Back Pain Causes, Diagnosis & Treatments
- Neck Pain Causes, Diagnosis & Treatments
