Exercises for a Bulging Disc in the Lower Back [Q&A]

Exercises for a Bulging Disc in the Lower Back [Q&A]


stretching for a bulging disc or
herniated disc symptoms like low back pain and tightness can feel good but
actually cause more damage this video we’re going to talk about why that is
and I’m going to share some exercises that will really help know what’s up its
Coach E from precision movement and today I’m answering a question that I
got from one of my subscribers Brandon who said I hear that flexion for back
pain is bad but why does it feel so good okay and this is a great question and
it’s actually a common situation I encounter when I talk to people with
back pain ask him okay what did you do for your back pain oftentimes more often
than not people are oh I do some stretches you know I twist my back like
this or I touch my toes that’s what I do and that feels really good okay now this
can be bad for most people’s back game because the most common type of back
pain is called flexion related back pain and I’m going to show you a quick test
to see if you have flexion or its opposite extension related back then
okay we’ll do that after but to answer the question why does it feel so good
well if you’ve got disc problems like a bulging disc or a herniated disc that’s
damage to the intervertebral discs which are in between each vertebrae in the
spine okay so there’s going to be like 32 of
them in the spine now when those discs get damaged what happens is the muscles
contract and tighten up because they don’t want to they want to prevent
movement your neuromuscular system wants to prevent further movements so that no
more damage occurs it’s smart okay it’s trying to keep you injury free however
when you stretch them you’re stretching out those muscles that are tightened up
so it feels good because they’re loosening up and when you stretch you do
static static stretches and hold for 30 seconds or a minute you’re shutting off
something called the myotatic stretch reflex okay and this reflex exists to
prevent muscle tears and what it does is when a muscle becomes it gets stretched
too much this reflex kicks in to contract the muscles to make sure that
nothing gets torn okay so it’s something that helps us prevent injury
but when we do static stretches it shuts that off and then the muscles loosens up
and that causes that feeling of relaxation and feeling good the problem
is if we’re doing stretches for say loosening up the lumbar extensors that
tighten up with low back pain if we have flexion related back pain that’s going
to cause further damage to the discs so it’s like a vicious cycle you’ll do the
stretches you’ll feel good for a couple hours until the reflex kicks back in
then you’ll feel that pain but you’re causing more damage to the disk so the
muscles are going to get tighter and tighter and tighter and there’s gonna be
more damage the more stretching you do until you’re walking around or you’re
not even walking around anymore you move it around in a wheelchair okay I can get
that severe all right so the other thing that happens with the herniated disc is
that we’re not feeling pain in the dip because of damage to the disc we’re
feeling referred pain whether it’s the muscles contracting and because they’re
contracting all the time they might be spasming or they might not be resting
which is basically like doing a workout where you never recover you never rest
and recover okay the muscles just get sore and that’s going to cause prolonged
back pain okay so that’s one thing that can happen the other thing that can
happen with bulging discs and herniated discs is that the nerves can get
compressed if we lose this kite or if the disc bulges out and hits on one of
the nerves presses it then we’re getting referred pain and numbness maybe
weakness through the legs or the feet and that’s another issue that can keep
us stuck in that cycle okay so let’s move on to the tests now how do we know
if I’ve got flex related back pain or extension related back then and see
these are the two most common types of back pain that people run into so a
couple quick tests you can do is one sit on a bench or a chair that’s really
stable and you’re going to get into the Flex position so flex your spine as much
as you can okay let me show you flex your spine as much as you can here round
it out okay look down and you’re going to grab on to the bench and then in this
flex position you’re gonna pull yourself down more into the bench okay and if
this triggers pain then you know you’ve got flexion related back it’s likely
that you have flush back in number two the second test for
extension is the opposite you get into hyperextension so really extend the
lumbar spine and thoracic spine okay I might have to put your hands behind you
here jam your feet and then pull down
we’re causing compression force in that extend position and if that elicits your
low back pain you’ve got to get a trigger or flare-up then you know okay
I’m more likely extension related back pain okay so if you’ve got flexion
related back pain you’ve got a flexion problem the extension movement test is
not gonna is likely not gonna hurt as much as the flesh
test okay so that’s those are two quick tests that you can use to determine if
you’ve got more flexion related or extension related low back pain okay now
we’re going to talk flexor related to low back pain because that’s the most
common one that most people have because of the posture sitting we’re rounding
our lumbar spines yeah we’re not maintaining neutral we’ve
got weak core muscles were not able to keep that stability so the discs get
damaged posteriorly what can we do with that extension exercises are great
if you’ve got flexion related low back in the most simple one is the pressup,
the McKenzie press up it’s very common to physiotherapy is lie in your stomach
you relax the back muscles and you push up with your arms only okay and we’re
putting our spine into extension and what that’s gonna do do anywhere from 10
reps around ten reps what that’s going to do is going to push the disc back
into place so if got flexion related back in the posterior aspect of the disc
is damaged when we extend it pushes it back into place essentially the nucleus
pushes it back in okay that’s if you have flexion related low back pain okay
and I’ve got a video called the low back pain damage control routine where I show
that exercise I show three more exercises to stabilize the core in that
area to shut off that neuromuscular reflex without dealing with and
affecting the myotatic stretch reflex which can cause more damage okay so
check out that routine if you’ve got flexion related little back
okay and even if you don’t if you got extent related a little back then just
leave out the extension that I can exercise and instead doing toe touches
okay just stretching just relaxing down and slouching rounding your low back is
gonna be helpful because that’s gonna restore the discs to neutral alright so
hopefully that helps answer your question Brandon
that’s why stretching feels so good but you don’t want to do it because it’s
gonna cause long-term damage and extension it actually might feel bad and
might cause some pain because we’re now we’re altering the discs again yeah but
if you go slowly you progress through like I show in the low back pain damage
control routine then you’re gonna get back to normal
a lot quicker and you’re not going to have be stuck in that vicious cycle of
pain stretch pain stretch alright so that’s it for today hope you enjoy that
I hope that helps you out and if you want more on eliminating pain healing
and preventing injuries and improving mobility make sure you check out
precision movement coach and you subscribe to this channel alright see
you next time peace

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