I’ve been told I have a slight disc bulge….What can I do to help?

This is a very common problem for many of us, often brought about by an awkward or heavy lifting activity or extreme or sustained spinal flexion. These forces inflict a great deal of stress and strain on many structures around the spine i.e ligaments, tendons, discs, nerve roots. If these forces are beyond the physiological limit of a structure, then injury will occur with subsequent inflammation and pain.

The type of disc injury can vary greatly depending on the causative mechanical forces. It is always advisable to visit an Osteopath, or another back specialist, to accurately diagnose the injury and prescribe the most appropriate treatment.

If the following exercises do NOT immediately ease your pain to some degree, refrain from doing them as your back pain may not be disc in origin. It is important to listen to your body, if you feel pain in one position, move slightly in the opposite direction to find a more neutral position.

Prone Back Extension

The amount of extension required is only subtle…Avoid excessive movement. If necessary, only progress to leaning on your forearms.

Cat Stretch

On all fours, gently allow the spine to drop down 1-4 inches to a point of most ease. Hold this position for up to 2 minutes. The ‘on all fours’ position relieves the compression on the discs from gravitational forces. This can also be performed in a seated position if preferred or whilst at work.

These exercises can be performed as many times as necessary. Listen to your body to find the most appropriate position.

Aark Author: Lloyd Tilney