What Exercises Are Safe For A Bulging Disc?
The most safe exercises for a bulging disc are exercises that allow the lower back to stay in a neutral position.
The neutral position of your lower back is the position it is in when you’re standing comfortably.
In this position the lumbar spine has a lordosis, meaning it’s slightly arched or extended. This is a position of strength of stability for the lower back.
Load is distributed through the discs, facet joints, vertebral bodies, spinal ligaments, and trunk/pelvic girdle musculature.
Examples of exercises that are safe for a bulging disc
- Lunges
- Squats
- Pull-Ups
- Dips
- Bench Press
- Rowing
- Deadlift
- Bird dog
- Side bridge
- Bridge
- Forward alternating lunge
- Reverse alternating lunge
- Walking lunge
- Cossack squat
- Neutral curl-up
- Prone press-up
- Fast walking
- Weighted walking
Exercises That Flex The Lower Back Are Not Safe For A Bulging Disc
Lumbar flexion, either repetitively or under load, literally causes discs to bulge.
So, any exercise that involves lumbar flexion will exacerbate a bulging disc if it’s causing pain. People often do exercises and stretches that are making their bulging disc symptoms worse.
Exercises that involve lumbar flexion can also keep bulging discs from healing.
If you have a symptomatic bulging disc, stay away from exercises that involve lumbar flexion.
