Bulging Disc Treatment You Can Do At Home

Written by Dr. Steve Chaney on . Posted in Healthy Lifestyle, Healthy Living

Author: Julie Donnelly, LMT –The Pain Relief Expert

Editor: Dr. Steve Chaney

bulging discThis past week I taught an ultra-cyclist how to relieve a bulging disc that was causing him a great deal of pain and preventing him from riding the distances he loves.

The problem is aggravated by the aerodynamic position a cyclist is in while riding.

A bulging disc can happen to anyone though, especially if one sits a lot.  As we sit we do the same movements, only we contract the muscles and then hold them contracted for a long period of time as we sit

What Causes A Bulging Disc?

It’s easy to see why an ultra-cyclist would have a bulging disc with the extended riding times in the bent over aerodynamic position.

In the aerodynamic position the muscle of your anterior lumbar; the psoas, is held shortened.  Also, the muscle on the inside curve of your pelvis, the iliacus, shortens each time the leg is brought up toward the body when pedaling.

This position is great for riding, but when you stop and stand the tight muscles pull your lumbar vertebrae and your pelvis forward and down.  At first you may walk bent over, unable to stand up straight.  As your muscles relax you’ll begin to straighten, but many times it may take a while before you can fully stand upright and even then you may feel low back pain.

What Happens To The Vertebra?

vertebraWhen a vertebra is pulled downward and toward the vertebra beneath it, it puts pressure on the disc between the two vertebrae.  That pushes the gel-like substance inside the disc to press out the side.

A good analogy is to consider what happens if you step on one side of a jelly donut — the jelly pushes out the opposite side!

A bulging disc is when the gel pushes out the side but doesn’t break the outer lining of the disc.  A herniated disc is when the membrane cracks and the gel now squeezes out of the disc.

If the bulging disc, or herniated disc, presses into a nerve or your spinal curve, treatment is necessary to reverse the situation.  This is definitely a time when prevention is worth a pound of cure!

A Bulging Disc Treatment and Stretch That Works!

The Treatment:

Start by releasing the tension in your thigh muscles.  It sounds weird to release the muscles in your thighs to stop a bulging disc problem, but it’s important.

Using your forearm (as shown) press down deeply and slide your arm toward your knee.  Place extra focus, 30-60 seconds, on each tender spot (trigger point) you feel as you slide down your thigh.

Do this treatment several times on each leg.  This muscle release technique allows your pelvis to rotate back into proper position.

The Stretch:

stretches for bulging discStand up straight, as shown, place one of your lower legs on to a chair.  Keep your body as straight as possible.  Without moving your pelvis at all, lean back with your mid-back.

Visualize your abdominal muscles stretching — be sure not to move your pelvis.

You are now stretching both your psoas and iliacus muscles.  Repeat stretch using other leg.

You may feel a twinge of pain in your low back as the muscles stretch and pull on your lumbar.  This is normal.  It should not be a sharp pain.

An Alternative Stretch:

floor stretches bulging discAnd as an alternative stretch, if you are able to use the floor, the Sphinx pose is a perfect stretch for the psoas and iliacus.  Be sure to keep your pelvis on the floor.

Releasing the tight muscles of your back allow your vertebrae to separate naturally.  Whether you sit for hours at a time, or you ride for hours, this bulging disc treatment will give you relief and will prevent further disc injury.

Wishing you well,

Julie Donnelly

 

 

About The Author

julie donnellyJulie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies.

She has been widely published, both on – and off – line, in magazines, newsletters, and newspapers around the country. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.

 

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

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Comments (2)

  • Judi

    |

    What do I do if the bulging discs are in my neck ? Im assuming they are in my neck b/c thats where the pain is all the time.

    Reply

    • Dr. Steve Chaney

      |

      Dear Judi,
      I have forwarded your request to Julie Donnelly.

      Dr. Chaney

      Reply

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Latest Article

Epsom Salt Bath for Sore Muscles!

Posted November 21, 2017 by Dr. Steve Chaney

Epsom Salt – An Inexpensive “Miracle Cure”

Author: Julie Donnelly, LMT – The Pain Relief Expert

Editor: Dr. Steve Chaney

 

epsom salt bath for sore musclesAn Epsom Salt bath for sore muscles is an old remedy that until recently has been overlooked by modern medicine. For hundreds of years people have used Epsom salt baths for relieving sore muscles, healing cuts, drawing out inflammation, and treating colds.  To many people this has long been a miracle cure, the first “go-to” for pain relief. Research has proven why Epsom Salt works so well, and how to use it so you benefit the most.

Why An Epsom Salt Bath for Sore Muscles Works

Epsom Salt is a combination of magnesium and sulfate. When you are under stress – and who doesn’t have stress in their life – your body becomes depleted in magnesium. Magnesium is a key component in a mood-elevating chemical of the brain called serotonin. Serotonin creates relaxation and a feeling of calm, so it reduces stress, helps you sleep better, improves your ability to concentrate, and lessens the tension of irritability.  It is also a component in the production of ATP (adenosine triphosphate), which produces energy for the cells.

The magnesium in Epsom Salt regulates the activity of over 325 enzymes, helps prevent hardening of the arteries, and is beneficial for muscle and nerve function.  Sulfates improve the absorption of nutrients and flushes toxins out of the body.  All of this is why an Epsom salt bath for sore muscles works.

Massage and Epsom Salt – a “Marriage Made in Heaven!”

Every month I explain how massaging one area of your body will help eliminate or reduce pain. My book (see below) teaches many self-treatments for a long list of aches and pains. Massage has been proven to help with:

  • Joint pain
  • Stiffness
  • Muscle aches
  • Fibromyalgia
  • Insomnia
  • Sports injuries
  • TMJ
  • Headaches
  • and much, much more!

Massage will also force toxins out of your muscles and improve circulation.  Epsom Salt baths are beneficial after a massage because it will remove the toxins out of the body. In the past I had heard that a 15-minute bath was sufficient, but that has changed.  Recently I read an article that explained it takes 40 minutes of soaking to make the transfer complete. Toxins are drawn out and magnesium enters into the body

Self-Massage is Convenient and Easy-to-Do

It’s wonderful to go to a qualified massage therapist and relax while the spasms are worked out of your muscles. However, if you have a stressful job or you love to exercise, you can’t go to a therapist as frequently as you should.  That’s where self-massage becomes a life-saver.

pain free living book coverBefore relaxing in your Epsom salt bath, do the techniques demonstrated in my book, “Treat Yourself to Pain-Free Living” to release the spasms that are causing joint and muscle pain.

As you untie the “knots,” you are releasing toxins into your blood stream and lymphatic system.  A relaxing, 40-minute soak in a tub of comfortably hot water and 2 cups of Epsom Salt will eliminate the toxins from your body.

Life is more stressful than ever before, and you deserve a relaxing break.  Massage and Epsom Salt baths are the perfect beginning to a restful night’s sleep!  Plus, the benefits of both massage and Epsom Salt will improve your health and vitality.

Wishing you well,

Julie Donnelly

 

About The Author

julie donnelly

Julie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies.

She has been widely published, both on – and off – line, in magazines, newsletters, and newspapers around the country. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

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