"Basic Stretching Guidelines for Healing a Bulging Disc"
By Tommy Hoffman, Licensed Physical Therapist
To help the body maintain the ability to perform normal function there must be a proper balance in the amount of flexibility in the joints and muscles around the lower back region.
A loss in motion of a joint can eventually cause shortening of the muscles, tendons, and facet joint capsule(s). These limitations can make a lower back feel “stiff” and “painful.” For this reason, stretching can be an important part of a daily program geared towards alleviating bulging disc back pain caused by a bulging disc.
Stretching - Things to Remember
Stretching can be done before and after exercise. It should also be seriously considered before attempting any strenuous activity, like shoveling dirt and snow or raking leaves.
Stretching is best done in a slow and controlled manner. Never force or bounce during a stretch.
When stretching:
1. Bring the targeted muscle to a “gentle pull.” Gentle stretches are usually more effective.
2. Hold the stretch for approximately 10 to 15 seconds.
3. Rest between stretches (about 10 to 15 seconds).
4. Never try to gain too much flexibility during one session.
5. Never stretch to the point of pain.
6. Maintain proper form.
It may take several weeks to see results, so be patient. Moderate muscle tightness usually takes between 4 to 6 weeks to significantly improve in muscle length and promote healing bulging disc back pain.
Stretching for Back Pain Symptoms
Stretching tight muscle(s) can be an effective way to loosen the lower back region and reduce pain caused by “stiffness.” Improving flexibility can be a great way to get long lasting relief from lower back pain symptoms.
The results from stretching may be enhanced as a moist heat is applied before doing a particular stretch. It is not however; absolutely necessary to do since flexibility can be achieved even without the use of heat modality.There are several muscle groups you will want to focus on during your regular stretching routine. Some of these stretches can be found on our back pain exercise page. Muscle groups to focus on would include:
- Lumbar flexors
- Lumbar extensors
- Hip flexors
- Hip extensors
- Hip adductors
- Knee flexors
- Knee extensors
The single most important factor to consider is consistency. The stretching program once started, must be done consistently to produce the desired effect. Get into the “good” habit of stretching at least once a day and reap the rewards of increased flexibility and reduced bulging disc back pain.
Good Luck,
Tommy Hoffman, P.T.Tommy Hoffman
"Don't spend more time with bulging disc pain by not finding out the truth today!"