Exercises and bulging discs
Exercises should only be done after consultation with an experienced and knowledgeable therapist.
Knee chest Lie on your back on the floor. Bend one knee up towards the chest and hold with hands for a count of five. Slowly straighten the other leg along the floor. Hold for five counts. Return to starting position, then repeat on opposite side.
Pelvic tilt Lie on your back on the floor. Tighten buttocks and stomach muscles so that the lower back flattens and the pelvis tilts upwards. Relax. Tilt pelvis downward by arching the lower back off the floor. Relax.
Knee rolls Lie on your back on the floor. Roll both knees to one side, then to the other. Keep elbows on the floor.
Semi sit ups Lie on your back on the floor. Tuck your chin in, slowly lift your head and shoulders by stretching both hands between knees. Lower shoulders (keep chin in), stretch both hands to the right and left knees. Lower completely. Relax.
Bridging Lie on your back on the floor. Slowly lift your buttocks and back off the floor. Lower slowly, stretching the spine along the floor. This position is typically held from five to 30 seconds per repetition, for 10 repetitions. After practicing this exercise, a patient may be ready for a more advanced form of the extension: From the prone position, press up on the hands while the pelvis remains in contact with the floor. This position is typically held for 1 second, repeated 10 times. A similar exercise can be done standing by arching backward slowly with hands on hips if the patient is unable to lie flat. However, the prone position is usually preferred. These “extension” exercises are done regularly, about every two hours. As the pain works out of the leg, the exercises typically are advanced to strengthen the low back and abdominal muscles to prevent recurrences of sciatica pain caused by a herniated disc. To strengthen the low back muscles: In the prone position (lying on your stomach on the floor) and with hands clasped behind the lower back, raise the head and chest slightly against gravity while looking at the floor (stay low). In the prone position with the head and chest lowered to the floor, lightly raise an arm and opposite leg slowly, with the knee locked, 2-3 inches from the floor. To strengthen the abdominal muscles: For the upper abdominals, lay on the back with knees bent, fold arms across the chest, tilt the pelvis to flatten the back, and curl-up lifting the head and shoulders from the floor. Do not attempt to lift too high, and bring the head and chest towards the ceiling. For patients with neck pain, place the hands behind the head (but do not pull!). For the lower abdominals, tighten the lower stomach muscles and slowly raise the straight leg 8 to 12 inches from the floor, keeping the low back held flat against the floor. Water exercises are also excellent. Water walking in waist-deep water is beneficial. Aerobic conditioning may also be encouraged for general body fitness. Walking is an excellent form of exercise for the low back, working up to three miles per day at a brisk pace if able. The form of exercise typically recommended for treating disc degeneration and resulting sciatica is a dynamic lumbar stabilization program. Alleviating sciatica pain caused by degenerative disc disease includes finding the most comfortable position for the lumbar spine and pelvis and training the body to maintain this position during activities. In doing this correctly, one can improve the proprioception (sense of movement) of the lumbar spine and reduce the excess motion at the spinal segments. This will in turn reduce the amount of irritation at these segments, relieving pain and protecting the area from further damage. Always warm up before exercising! Exercises that should be avoided if you have bulging discs include any activity that involves prolonged sitting (rowing, a standard stationary bike), excessive strain on the back (cross country ski machine), and impact loading (running). Exercises or activities that involve twisting (golf) should also be cautioned against.
Any exercise that makes your back pain worse should be avoided.
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