The most common type of bulging disc occurs in the lumbar spine (low back). Bulging discs occur because a weakened or deteriorated disc's gel-like inside forces the outer wall of the disc to extend out of its normal position. Bulging discs can produce both localized and radiating pain (pain that travels) and often lead to disc herniation which occurs when the wall of the disc fails, allowing the gel-like material to leave the core of the disc and partially leak out. Though this condition has numerous causes, bulging discs can worsen if the pelvic floor is weak. One of the keys to keeping your pelvic floor strong is to strengthen it through physical exercises, which is why our doctors at Bergen Physical Medicine would like to demonstrate some go-to moves for this purpose.
Bridge – Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Inhale, engage your pelvic floor, and lift your hips. Hold up for 10 seconds, lower your hips back down and release your pelvic floor. Repeat 10 times.
Wall Squat – Stand against a wall, feet hip-width apart. Inhale, engage your pelvic floor, and lower yourself into a squat as if you are sitting back in a chair. Hold for 10 seconds. Rise back up to standing and release your pelvic floor. Rest for 10 seconds and repeat 10 times.
Jumping Jacks – We don’t need to explain how to do this one, but be sure to engage your pelvic floor as you jump your leg apart and bring your arms overhead. Release your pelvic floor as you hop your legs back together. Repeat for 30 to 60 seconds.
If you experience pelvic pain, please give us a call to discuss your treatment options. To learn about the services we provide at the office, visit www.bergenphysicalmedicine.com for more information. To schedule an appointment at Bergen Physical Medicine in Fairview, NJ, call 201-945-9993.