What Can I Do About My Bulging Disc? Effective Strategies for Relief and Recovery

Dealing with a bulging disc can be a painful and challenging experience, but the good news is that there are effective strategies you can implement to find relief and support your recovery. Understanding the nature of bulging discs and how exercise can play a crucial role in managing them is key to finding long-term relief and improving your overall spinal health.

It's important to recognize that most incidences of bulging discs will clear up within a relatively short time frame, typically within 12 weeks. While this may provide some reassurance, it's essential to take proactive steps to support your recovery during this period.

This is where exercise and movement can help you. Exercise can be a powerful tool in managing bulging discs. By improving the stability of the spine and taking load off the affected disc, exercise helps to alleviate symptoms and promote healing. Keeping activity levels high is vital to regain mobility, reduce pain, and prevent future flare-ups

Contrary to common belief, exercise has been shown to improve levels of pain in people with bulging discs. Engaging in low-impact activities such as walking, swimming, or cycling can help to increase blood flow, release endorphins, and alleviate discomfort associated with disc bulges.

Strengthening exercises targeting the core muscles—such as the abdominals, obliques, and lower back—are particularly beneficial for individuals with bulging discs. By stabilizing the spine and providing support, a strong core can reduce pressure on the affected disc and improve long-term outcomes. Incorporating exercises such as planks, bridges, and bird dogs into your routine can help you build a resilient and pain-free back.

Living with a bulging disc can be challenging, but it's important to remember that there are steps you can take to support your recovery and alleviate symptoms. By understanding the timeline of recovery, harnessing the power of exercise, and focusing on core strengthening, you can take proactive control of your spinal health and work towards long-term relief and resilience. Remember to consult with a healthcare professional before starting any new exercise regimen, and listen to your body as you gradually build strength and mobility. With patience, perseverance, and the right approach, you can overcome the challenges posed by a bulging disc and reclaim your quality of life.

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Can Disc Bulges Heal? Understanding the Reality Behind a Common Concern

Disc bulges are a common occurrence, with a staggering 80% of people having visible disc bulges on MRI imaging. However, it might come as a surprise that only a minority, around 20% of Australians, actually suffer from pain associated with these bulging discs. This stark difference raises the question: Can disc bulges heal on their own?

1. The Prevalence of Disc Bulges:

Disc bulges are more common than you might think. They occur when the soft, gel-like material within a spinal disc protrudes outward, often due to age-related wear and tear or sudden injury. Research suggests that a significant portion of the population, up to 80%, may have disc bulges without experiencing any symptoms.

2. Silent Disc Bulges: The Pain-Free Reality:

Contrary to popular belief, not all disc bulges cause pain or discomfort. Many individuals with bulging discs are completely unaware of their condition unless it is incidentally discovered through diagnostic imaging for unrelated issues. These silent bulges point towards disc bulges and back pain not being as directly related as previously thought. 

3. Healing Potential of Larger Bulging Discs:

 While the notion of disc bulges healing may seem counterintuitive, evidence suggests that larger bulges can indeed undergo healing over time. This phenomenon has been observed in MRI reviews, where follow-up scans reveal a reduction or resolution of the bulge. This indicates that the body possesses remarkable restorative capabilities, even in cases of significant disc protrusions.

In conclusion, the question of whether disc bulges can heal is not a straightforward one. Despite their high prevalence, many bulging discs remain asymptomatic, highlighting the complex relationship between spinal health and pain perception. However, for those experiencing discomfort due to disc bulges, there is hope. Evidence indicates that larger bulges can heal over time, offering relief and reaffirming the body's innate ability to recover. As always, consulting with a healthcare professional is essential for accurate diagnosis and personalized treatment options tailored to the individual needs.

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Exercises Are Only Problematic If They Are Poorly Prescribed… Why Most People Misinterpret The Jefferson Curl

Coaches, chiros and physios all seem to miss the fact this movement is not a strength exercise! It’s not designed to load spinal flexion.

It’s time to set the record straight…the for and against of using this exercise

3 Reason You Should Learn The Jefferson Curl Before You Blow a Disc In Your Spine

Is Your Spine Intolerant To Flexion?

Every day I see patients who have a ‘flat spot’ in their lower back as they bend forward. To me, this is an indicator of either…

• a previous either a history of back pain or,

• an increased risk of injuring their disc.

You need to be able to flex your spine. If you struggle to do this it’s not a matter of avoiding it. You can’t live without spinal flexion. 

Instead of continually hurting your discs, would it not make sense to learn to flex each vertebra one at a time… This focus on motor control teaches the brain to understand a movement that should automatically occur, be reflexive.

A Jefferson curl starting at the neck then slowly curling your entire spine one vertebra at a time is brilliant in helping the brain understand how the spine should move into flexion.

Do You Need To Learn How To…

Simultaneously Maintain Spinal Movement And Center Of Gravity?

This control is critical every time you want to pick something off the ground. 

When you flex your spin, your hamstrings need to engage to maintain centre of gravity. Basically they are the anchors stopping you from falling forward every time you lean forward. 

The goal is not to build strength in the hamstring but teach them how to eccentrically load in conjunction with the spine.

Note again it’s about the movement and coordination of muscles. Not strength!

Can You Eccentrically Control Your Spinal Erectors?

For your spine to stay stable, you must be able to lengthen the spinal erectors under tension. 

This will only occur if you allow your core structures to take over. As you breathe out to flex the spine your…

• Lower abdominals

• Lower obliques

• Pelvic floor

• TVA

…all have to engage to create enough spinal flexion! 

At the same time…your lumbar and thoracic erectors have to eccentrically load firstly and then secondly so do your multifidus. Multifidi are usually the ones that fail. 

It happens near when you bend and rotate to pick something off the floor because you haven’t taught them how to eccentrically load. This is where people end up hurting their L4, L5, S1 discs. 

The Jefferson curls is a great because it…

• teaches the multifidus and spinal erectors how to eccentrically load

• helps you understand how to breathe for movement control

• help the hamstrings understand their role as anchors

• facilitates engagement of TVA

If you don’t know how to control this common movement, how are you going to pick anything up off the floor?

In saying that…

You Just Can’t Give This Exercise To Everyone

If you don’t know how to use your hips properly…

• You’re never going to be able to engage your hamstrings correctly

• You will always incorporate too much of a knee bend

Before You Even Contemplate a Jefferson Curl You Must Be Able To Hip Hinge

If you don’t you’re always going to rely on their quads. The problem with this, it’s not going to allow your posterior chain to eccentrically load. This puts pressure on the front of your hips first then straight through your discs.

Lifting weights without knowing how to hip hinge means it’s only a matter of time before you’ll start seeing lower back and disc problems.  

The ability to hip hinge takes priority over using a Jefferson curl to learn motor control of flexion.

Even Then It’s Not Your Go To Exercise

I will never prescribe this exercise until I know you can perform a regressed non weight bearing variation. I use band assisted roll up (sit up). It’s orientation to gravity is different so the challenge isn’t exactly the same, but it does follow the same movement pattern.

If you can’t perform this exercise I’m not going to add more variables and increase the challenge by having you stand up and do a Jefferson.

The Biggest Reason To Avoid A Jefferson Curl…

 PAIN!

If it’s aggravating your symptoms this exercise is way to advanced for you. Do not push through because you need to learn the movement pattern. Stop immediately, regress and then build up to a Jefferson.

Remember You’re Not Doing This To Build Strength

Focus On Movement Control And Save Your Spine

Is Back Pain Interrupting Your Life?

Let me show you the exact 2 steps you need to all but eliminate the ongoing discomfort in most cases.

Considering 90% of people suffer from it at some point in life, “I have a sore back” is not an uncommon phrase. Just last week in Castle Hill I had a patient who’s been saying it for 18 months!

The hardest part for him…
it came from nowhere

No major fall, no sporting accident, nothing significant he could remember.
Being in pain and not knowing the cause, that’s frustrating!

Injuries like his, which occur innocuously are usually the result of everyday tasks. Turning to the shut door, picking the kids up or carrying the groceries in. Movements you need to live!

It’s not like you can just avoid getting in and out of the car..

Instead…

You subconsciously create a behaviour pattern called fear avoidance.

You still perform those daily activities, your body just compensates.
It get’s on with the job.

In fact, sometimes the pain even goes away…
Well for a few days anyway, before it usually creeps back.

This really resonated with my patient.

‘Matt, you’re right – I’m actually not feeling too bad today, I wasn’t sure I needed to see you’.

It’s almost as though he felt like a fraud walking in.
He wasn’t sure there was an issue because it doesn’t always hurt.

I can tell you now,
the pain will always return.

That niggle in your back does not just go away!

Want To Know How To Fix It?

The problem here lies in function, not the condition. Even though it ‘feels stiff’, the underlying cause is weakness not tightness.

As it was in this case, the chronic back pain was the result of the true core muscles not working

Step 1 – Make sure your core is working and strong

This is always the first step..

And I don’t mean start doing crunches and holding planks for time. I’m talking about your inner core. A group of muscles consisting of the transverse abdominus, pelvic floor, internal oblique, diaphragm and multifidus.

The most effective method I’ve seen for achieving this is clinical pilates. Not the choreographed classes on every gym timetable, but performing individually chosen exercises on reformers and trap tables in a studio.

In this case, we got the core working and within two weeks his back was feeling better than it had in a long time…

After 4 another four weeks of Pilates, his back had improved out of sight. I thought it was time to ask if he felt pain anymore?

“Nick, it’s so much better! I only get the odd niggle now and then..”

So it’s better, but not right!

Step 2 – Go Back and Fix Your Old Injuries

That old ankle sprain or shoulder problem may be why you core is putting in a sub par performance, forcing your back to pick up the slack.

Let me explain…

When you injure a joint, the natural reaction is for the muscles to spasm into flexion.

Think of what someone does when they hurt their shoulder. Immediately they lean forward, bend the injured arm and hold onto it for support.

They’ve flexed the torso, both shoulders and both arms!

This response is a primal instinct for survival. Safety of the injured area is your brains priority. In my experience, if you don’t do your rehab properly this ‘protective mechanism’ becomes an ingrained movement pattern..

Your ‘shoulder’ will function first instead of your inner core. This compromises your central stability causing what problem?

That’s right…back pain!

Whatever you do – don’t try and diagnose then fix this yourself.

You must get it properly assessed…
determine which old injury is the problem…
then formulate a plan to correct it!

Stop wasting time, putting up with the pain and get your body sorted…