Cervical & Lunbar Disc Bulge Treatments

Many people suffer from acute or chronic back pain. Herniated discs are one of the most common causes of back pain. People between the ages of 25 – 55 are prime candidates for a herniated disc, with men about twice as likely to have a herniated disc than women. But just what is a herniated disc?

In between each of the bones (i.e., vertebrae) that make up the spine is a rubbery cushion called a disc. It has a soft, gel-like center surrounded by a tough, rubbery exterior. A herniated disc occurs when some of the soft, gel-like centers push through the hard exterior. Because many nerves pass through the spine, this disruption in the disc will often cause pain, numbness, or weakness in a part of the body where the nerve was going to or coming from.

Herniated Disc Stretches

One of the best treatments for the symptoms of a herniated disc is stretching exercises.
By gently stretching the muscles in the back, their flexibility is improved, helping them stabilize the disc herniation area.

Overall endurance and circulation are also improved with herniated disc exercises, and symptoms improve. Which exercises are best depends, in part, on the area of the spine where the herniation occurs.

Lower Back Herniated Disc Exercises

In the 25 – 55 year old age group, back pain with disc herniation occurs in the lower back (i.e., lumbar spine) about 95% of the time. Specific herniated disc stretches are often the most important part of any treatment and pain reduction plan. It is important to remember that just like with any other exercise, doing warm-ups is very important, and do not push yourself if there is significant pain. This is the body’s way of saying, “Don’t do that!” For lower back herniated disc exercises, try:

• Partial Crunches with Bent Knees – strengthen back and stomach muscles
• Hamstring Stretches – gently stretches and strengthens leg muscles and lower back muscles
• Wall Sits – slowly strengthen your stomach, back, and leg muscles
• Press-up Back Extensions – done lying on your stomach, supports the back while exercising the muscles
• Bird Dog – helps stabilize the lower back
• Knee to Chest – this exercise is done lying on your back, so your stomach muscles are gently stretched
• Pelvic Tilts – your back is supported on the floor while you gently stretch the hip muscles
• Bridging – this exercise can be a little too much for beginners or those not doing it properly
• Swimming – the water helps to cushion and support your entire body while you gently exercise

Some of these exercises are best at the beginning of the treatment as they are gentler such as swimming, partial crunches, or press-up back extensions. These exercises can be tailored easily to be very gentle or more challenging so controlling the intensity is much easier. As the pain lessens and the back heals, some of the more intense exercises can be tried, such as wall sits and bird dog.

Neck & Upper Back Herniated Disc Exercises

While aging is a common factor in herniated discs of the neck and upper back, even younger people will often have a herniation in these areas. The symptoms often include the same pain, numbness, and tingling felt with herniation in the lower back. Still, the symptoms occur in the arms, hands, or shoulder and problems with balance, walking, and overall coordination. The causes of herniation are the same no matter where along the spine the gel-like center comes through the hard shell of a disc.