What Is a Bulging Disc?

• A bulging disc is a spinal condition in which the protective covering of an intervertebral disc is weakened, causing the inner gel of the disc to push through. This bulging of the inner gel can irritate the nerves surrounding the spine and cause great discomfort. Discs within the spine are not equipped with nerves, so the pain is not actually centered there; the pressure it places on the nerves surrounding the spine are the ones that become irritated, inflamed and painful.
  
  Bulging discs need blood flow and fresh oxygen to heal properly, which exercising can provide. The pain and irritation felt during exercise can be intense, but avoiding exercise altogether can actually prolong the healing process.
  
  

Exercises for Bulging Discs

• While it is recommended that patients with bulging discs avoid high impact exercises, one set of exercises patients can do to help the disc heal requires a therapy ball. While sitting on the therapy ball, gently bounce on the ball for no more than five minutes a day. This is not a huge bounce, but a slight bounce, just to help physically assist the blood to flow to the area. By physically assisting the blood flow, you can help the disc heal quicker.
  
  Another great exercise to help the healing process is marching on a trampoline. By utilizing a mini trampoline or even using a mattress, marching for five to 10 minutes a day can help strengthen the muscles by increasing stability in the injured area. And this exercise, too, helps with blood flow.
  
  

Stretches for Bulging Discs

• It is also important to incorporate stretches into the patient's fitness regimen. The best exercise for bulging discs is the pelvic tilt. By tilting the pelvic bone forward and backward, you can strengthen the muscles of the back. Modify this stretch by lying on the floor with knees bent; tilt the pelvic bone until the back is pressed into the floor. Hold the position for five seconds and then release, arching the spine until the pelvis tilts downward. Repeat the hold.
  
  For a more intense stretch, stand next to the wall, with the side of the body affected by the bulging facing away from the wall. With the shoulder against the wall, lean your hip into the wall. This stretch can actually help even out the gel within the disc, so that it is not pressing on the nerve. Continuing that theme, sufferers can do what is known as the cobra pose. Lie on your stomach and push up on your forearms, holding the pose for five seconds; then release. This back extension helps even out the gel as well.
  
  Patients suffering from bulging discs should remember to be gentle where a spinal injury is concerned. Overstretching and performing too many reps of even these exercises can actually do more damage, so be sure to consult a doctor prior to beginning any exercise regimen.