Fix Your BACK PAIN with these 5 MOVES! - Disc Bulge Recovery

🚨 Disc Bulges

Disc bulges in the spine are a lot more common than you think...

In fact, one study found that 30% of 20 year olds and up to 77% of 70 year olds in those who are asymptomatic (people without pain) have them! (Brinjikji et al. 2015)

It looks as though disc bulges are more highly correlated with NORMAL AGING than with pathology/dysfunction, so just because you have one (or a few) DOES NOT mean you will automatically experience pain

Yes, there are times when a disc bulge may contribute to a person's pain experience, but it's definitely not a cause and effect relationship

Furthermore, disc bulges can heal!

In fact, the more extensive the bulge (including a ruptured disc), the BETTER IT HEALS! (Nakashima et al. 2015)

So if you've found out you have a disc bulge in your spine, your chances of recovery are great (even if a repeat MRI shows it's still there)!

Here I show just a few options of exercises that may help for people who tend to have worsening symptoms with rounding (flexion) of the spine (think sitting, bending over, etc), which is typically associated with what is classically referred to as "disc-related low back pain" with potential leg pain referral

They include repeated or sustained BACK BENDING (extension) of the low back, limiting time sitting while walking more often, adjusting your seated position when you have to sit, and then adding in strengthening of the posterior chain (back side of the body, including back, glutes, hamstrings)

Also, remember that these are only EXAMPLE exercises/advice and what may be best for YOU specifically may be different

In any case, I hope this was helpful!

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