Dealing with a lower back disc bulge can be challenging and painful, but the right core stability exercises can make a significant difference in your recovery and overall well-being. At Spinal Decompression Perth, we understand the importance of tailored exercises based on the severity of your condition. In this blog, we'll outline effective core stability exercises for disc bulges , and explain how spinal decompression therapy can complement your recovery journey.
Basic Core Stability Exercises
For those recovering from disc bulge pain, the focus should be on gentle movements that avoid further aggravation of the injury while beginning to build core strength. Please note that these exercises should not be painful at all. If these exercises elicit pain it is a good indication that it is too soon for core stability exercises.
If they are painful you need to focus still on healing the disc bulge / have treatment for the disc bulge itself such as spinal decompression therapy.
If any of these exercises are painful you need to stop immediately and control the inflammation in the area with local icing (10 mins on 10 mins off ice back wrapped in a wet tea towel to not burn your skin).
These are some exercises we recommend to patients after completing their 10 week course of spinal decompression therapy. Some patients can start implementing these exercises earlier but they must be PAIN FREE during and after exercises.
The following exercises have been specifically selected to assist with your recovery and help minimize future problems. Exercises should be performed slowly and within a relatively comfortable range. Maintain good posture and breathe naturally. Do not hold your breath. Unless otherwise instructed, stop any exercises that cause pain, or radiating symptoms.
Posterior Pelvic Tilts:
Lie on your back with your knees bent and feet flat on the floor.
Gently draw your belly button down toward the spine to contract your lower abdominals
The muscles you want to contract are the muscles that activate when coughing or laughing.
Gently tilt your pelvis upward, pressing your lower back into the floor.
Hold for a few seconds, then release.
Do not hold your breath while performing this exercise.
Repeat 10-15 times.
Supine Marching:
Lie on your back with knees bent and feet flat.
Stiffen (“brace”) your abdominal muscles to stabilize your spine (maintain the small natural curve in your low back), depress and retract your scapulae (pull shoulders back and down) and attempt to hold these positions throughout the exercise.
Tighten your abdominal muscles and slowly lift one foot off the ground, keeping your knee bent. Gently exhale and slowly lift one leg off the floor, moving your knee towards your trunk, while maintaining a 90-degree bend at the knee. DO NOT extend the knee during this movement). Continue moving until the thigh reaches or comes close to a position where it aligns vertically to the floor. DO NOT go beyond this position. Hold this position for 5 – 10 seconds then slowly return your leg to the floor, completing 2 – 4 repetitions and repeating with the opposite leg.
Lower it back down and repeat with the other leg.
Perform 10-12 repetitions on each side.
Glut Bridge Exercise:
Lie on your back with knees bent and feet flat. Place your feet hip-width apart with the toes facing away from you. Gently contract your abdominal muscles to flatten your low back into the floor. Attempt to maintain this gentle muscle contraction throughout the exercise.
Gently exhale while holding your abdominal contraction and press your hips upwards off the floor into extension by contracting your glutes (butt muscles). At the same time press your heels into the floor for more stability. Avoid pushing your hips too high as this generally increases the amount of hyperextension (arching) in your low back- you should be forming a straight line from your shoulders to your knees . Maintaining your abdominal contraction helps avoid excessive arching in your low back.
Hold for a few seconds, Inhale and slowly lower your hips back to the ground towards your starting position.
Repeat 10-15 times or to mild fatigue.
Progression: Gradually progress this exercise by starting with both feet together and extending one leg while in the raised position. Avoid arching your lower back as your press your hips upward which normally occurs if your attempt to push your hips as high as possible. This can be achieved by contracting your abdominal muscles prior to lifting, and keeping them engaged throughout the lift.
More Advanced Core Stability Exercises:
The following upcoming exercises will be started at a later date as you progress. Do not begin upcoming exercises until you can do the basic core stability exercises pain free. As your core gets stronger you can incorporate these more dynamic strengthening exercises to enhance core stability and support the spine.
Bird Dog:
Start on your hands and knees.
Stiffen your core and abdominal muscles to position your spine in a neutral position, avoid any excessive sagging or arching.
Extend your right arm forward and your left leg backward, keeping your spine neutral.
When slowly extending your left hip (raise and straighten the knee) attempting to extend it until it is at, or near parallel, to the floor without any rotation in the hip. Your goal is to keep both hips parallel to the floor. The use of a light bar placed across the hips, parallel to the waistline of your pants, provides visual feedback to hip rotation and what corrections are needed).
When slowly flexing your right arm (raise and straighten the arm) attempting to raise it until it is at, or near parallel, to the floor without any tilting at the shoulders. Your goal is to keep the both shoulders parallel to the floor. The use of a light bar placed across the shoulders provides visual feedback to shoulder rotation and what corrections are needed. Your head should remain aligned with the spine throughout the movement.
Hold for a few seconds, then return to the starting position.
Repeat with the opposite arm and leg.
Perform 10-12 repetitions on each side.
Side Plank:
Lie on your right side on an exercise mat with your left leg lying directly over your right leg and bend your knees to a comfortable position. Raise your upper body to support yourself on your right arm, your right elbow should bend to 90 degrees and be positioned directly under your shoulder. Align your head with your spine and keep your hips and lower knee in contact with the exercise mat.
Upward Phase: Exhale, gently contract your abdominal / core muscles to stiffen your spine and lift your hips off the mat, but keeping contact with your knee, and head aligned with your spine. Your hips should be forming a straight line from head to feet.
Lowering Phase: Inhale and gently return yourself to your starting position.
Hold for 15-20 seconds, then switch sides.
Perform 2-3 repetitions on each side.
Exercise Variation: You can increase the exercise intensity by increasing the length of time you are in the raised position.
Spinal Decompression Therapy
At Spinal Decompression Perth, we offer cutting-edge spinal decompression therapy to complement your core stability exercises and enhance your recovery. Spinal decompression therapy involves gently stretching the spine to relieve pressure on the spinal discs, promoting healing and reducing pain.
Benefits of Spinal Decompression Therapy:
Pain Relief: Reduces pressure on the spinal discs, alleviating pain.
Enhanced Healing: Promotes the flow of nutrients, water, and oxygen to the affected area, accelerating the healing process.
Non-Invasive: Provides an effective alternative to surgery with minimal risk.
Improved Mobility: Helps restore normal function and mobility, allowing you to return to your daily activities.
Our state-of-the-art Hill DT Spinal Decompression Table ensures precise and comfortable treatments tailored to your specific needs. Our experienced practitioners will work with you to develop a comprehensive treatment plan, combining spinal decompression therapy with targeted exercises to achieve optimal results.
For more information or to book an appointment, visit our website at www.spinaldecompressionperth.com.au
Call us at 0893421211
Email us at info@spinaldecompressionperth.com.au
Experience relief and regain your quality of life with Spinal Decompression Perth. Let us help you on your journey to recovery!
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