Dealing with a bulging disc can be a painful and debilitating experience. However, there are exercises that can help alleviate the discomfort and promote healing. In this article, we will explore some effective bulging disc exercises that can provide relief and improve your overall spinal health.

1. Pelvic Tilts: Lie on your back with your knees bent and feet flat on the floor. Gently tilt your pelvis upward, flattening your lower back against the floor. Hold for a few seconds and release. Repeat 10-15 times. Pelvic tilts help strengthen the core muscles and provide stability to the spine.

2. Cat-Camel Stretch:

3. Bird Dog Exercise: Begin on all fours with your hands directly under your shoulders and knees under your hips. Extend your right arm forward while simultaneously extending your left leg backward. Hold for a few seconds and then switch sides. Repeat 10-15 times on each side. The bird dog exercise strengthens the core muscles and improves spinal stability.

4. Bridge Exercise: Lie on your back with your knees bent and feet flat on the floor. Slowly lift your hips off the ground, creating a straight line from your knees to your shoulders. Hold for a few seconds and then lower back down. Repeat 10-15 times. The bridge exercise helps strengthen the glutes and lower back muscles, providing support to the spine.

Incorporating these bulging disc exercises into your daily routine can help alleviate pain, improve flexibility, and promote healing. However, it is important to consult with a healthcare professional or physical therapist before starting any exercise program, especially if you have a bulging disc or any other spinal condition. Remember to listen to your body and modify or stop any exercise that causes increased pain or discomfort. With consistency and proper guidance, these exercises can contribute to your overall spinal health and well-being.