- The following exercises help build flexibility and strength in lower-back and adjacent muscles, helping promote blood flow to the area so your injury can gradually heal. The key is performing the exercises on a consistent basis. Exercises are divided into three different types: warm-up, stretching and strength-building movements. Perform the warm-up and stretching exercises every day. Do the strength-building exercises three days per week. Unless specified otherwise, hold each movement for 5 seconds and do a total of 10 repetitions for each exercise.
- Warm-Up Exercises:
Bounce up and down on an exercise ball or firm mattress every day for 5 minutes. According to chiropractor Dr. Ron Daulton on Healyourbulgingdisc.com, "This exercise pumps every disc in your spine, which brings new oxygen and nutrients into the disc for faster healing."
Stretching Exercises:
Lie on your back and place both feet on the floor, with your knees propped up. Grab both knees and pull them toward your chest. This exercise stretches muscles and ligaments in your lower back and hip.
Next, pull one leg at a time toward your chest and hold it. Lower your leg back down and repeat the same movement with your other leg.
Stand up and lean with slight tilt against your shoulder on a wall. Allow your hips to naturally move toward the wall for about 30 seconds, then relax. Repeat on the other side. - Lie on a hard surface with your knees propped up and feet on the floor. Slowly press your lower back against the floor and hold it. This can be a highly effective exercise for building strength and relieving lower-back pain.
Next, squeeze your buttocks together and hold that position.
While still on the floor, do leg lifts, 6 inches off floor, for your abdominal muscles.
Kneel on a mat or carpet. Brace your hands and slowly lift your right leg up and move it backward, extending it as far as you can. Hold the position and repeat with the other leg.
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