A bulging (or herniated) disc usually happens in the lower part of the spine. The disc acts as a cushion between bones, and when it bulges out and presses against a nerve it can cause sudden and serious pain. The natural response to this pain is to get into any position that makes the pain subside and stay there, but there are activities that are safe for people with a bulging disc--as well as others that actually help the condition.
Extension Exercises
While a day or two of bed rest following the initial injury is a good idea, remaining inactive for long periods of time will be more likely to cause the condition to worsen rather than make it better. According to spinal health website Spine-Inc.com, exercising and stretching the muscles around the injury will improve blood flow to the nerves in the area and strengthen the muscles that help support the back.
The University of Michigan Health System recommends regular stretching exercises done every day to help relieve pain and to strengthen muscles. Lie flat on your stomach for five minutes and then raise your torso by putting your elbows on the floor for support. Hold this position for five more minutes and then lie flat again for one minute. Next press your palms against the floor and raise your torso again, extending your arms to stretch as far as you can without serious discomfort. Hold for one second and lower your body flat again. Repeat this exercise 10 times per set for four sets. If you feel comfortable doing this several times per day, it will only increase the effectiveness of the exercise.
Walking
In order to keep from losing strength in your back muscles, Spine-Inc.com recommends walking for at least 30 minutes per day. Since walking can sometimes cause pain for people with a bulging disc, it can be divided up into three sessions of 10 minutes each. Eventually the discomfort associated with walking should improve, allowing you to walk for longer durations. If pain gets worse as a result, there may be another problem. See a doctor for further examination.
Driving Short Distances
There is no need to feel like you are trapped at home with a bulging disc. Driving a car is perfectly safe, although the trip should remain a short one. The driving itself isn't the problem, but the sitting position adds unnecessary pressure to the lower back and could aggravate the condition. The University of Michigan Health System recommends limiting sitting or driving to no more than a half hour. If you need to drive further than a half hour, remember to take regular breaks where some relaxed walking is involved before venturing further.
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