Physical Therapy Treatments for a Bulging Disk in the Lower Back

Traction

• Traction is a method of physical therapy that helps improve circulation of nutrient-rich blood into the area to help it heal properly and more efficiently. During a physical therapy session, the therapist may work with the vertebrae directly to bring more blood to that particular area to promote healing. Massage also works this way.
  
  

Stretching Exercises

• Stretching exercises are some of the best treatments for bulging discs and are aimed at increasing flexibility, strength and range of motion, and helping to relieve some of the pain. These exercises remind the back how to support the body while reducing the pressure.
  
  

Exercise 1

• Lie on your stomach, feet stretched out behind you, as you prop yourself up on your elbows comfortably. Gently push your upper torso toward the ceiling, hold for five seconds or more before releasing. Repeat 10 times. This is great to do several times a day to help reduce pressure and pain. This exercise can also be varied by propping yourself up on your hands, shoulder width apart, and holding for a few seconds before slowly lowering yourself to the ground.
  
  

Exercise 2

• Lie on your back and bring your knees in one at a time, pumping a few times then switching knees. After about 10 repetitions of this, bring both knees to a bent position, keeping your feet on the floor, rocking the knees slightly back and forth. Do this for 30 seconds.
  
  

Exercise 3

• Lie face up with your arms above your head with a 3 to 5 lb. weight in each hand. Remove the arch in the lower back by raising the weights slightly in the air and pressing your lower back toward the floor, paying attention to how your abdominal muscles are working to keep you back from arching. If you can, straighten your legs out to simulate a standing position, training you how to stand properly and reminding your back to support your body.
  
  

Exercise 4

• Incorporate pushups and bridges in your exercise routine. This helps remind the abdominal muscles how to support the back properly while you are standing. Put your hands and toes on the ground without arching your back or sticking your bottom in the air. Pay attention to the reduction of pressure on your lower back; this is how support of your lower back is supposed to be.
  
  

Tips

• Become more aware of how you bend, twist and sit throughout the day. Just being aware of this can help to lower the occurrence of these types of movements. Pick things up using your leg muscles instead of slouching or bending. Make sure you plant your heels into the ground, stabilize your weight and keep your torso straight as you lift. This also protects your knees. Follow up with good daily habits is the only way to make the pain stay at bay and preventing damage that causes the pain.