5 Things Making Your Bulged Disc WORSE! (WHAT TO DO INSTEAD)

Tone and Tighten2 minutes read

Sitting for long periods worsens bulging disc and sciatica pain; use standing breaks, support lower back, and avoid certain stretches. Focus on back and glute strengthening exercises, avoid compression on the spine, and maintain good posture while sleeping to alleviate pain.

Insights

  • Prolonged sitting can exacerbate bulging disc and sciatica nerve pain by putting pressure on the spine and nerves; combat this by taking standing breaks, using a standing desk, or supporting your lower back while sitting.
  • Avoid activities that promote forward rounding like certain stretches and exercises, focusing instead on extension-based movements such as the cobra pose and back strengthening exercises like bridges to alleviate lower back pain and prevent worsening of symptoms.

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Recent questions

  • How can I alleviate bulging disc and sciatica pain?

    To alleviate bulging disc and sciatica pain, it is important to take regular standing breaks, use a standing desk, or support your lower back with towels while sitting. Avoid certain stretching activities like hamstring stretches and child's pose that promote forward rounding, opting instead for extension-based activities like the cobra pose to relieve pain. Focus on back and glute strengthening exercises like bridges instead of incorrect core exercises like sit-ups. Avoid exercises like barbell squats and bending over to lift loads to prevent increased compression on the spine; opt for decompression by hanging from a pull-up bar. Additionally, ensure proper sleeping posture by using a pillow between your knees or sleeping on your back with pillows under your knees for better alignment.

  • What exercises should I avoid for bulging disc and sciatica pain?

    For bulging disc and sciatica pain, it is important to avoid incorrect core exercises like sit-ups that can exacerbate lower back pain. Additionally, exercises like barbell squats and activities involving bending over and lifting loads should be avoided to prevent increased compression on the spine. Instead, focus on back and glute strengthening exercises like bridges to help alleviate pain and prevent further discomfort.

  • How should I sleep to reduce bulging disc and sciatica pain?

    To reduce bulging disc and sciatica pain while sleeping, it is recommended to sleep on your back with pillows under your knees for better alignment. This position helps to support the natural curve of your spine and reduce pressure on the affected area. Avoid sleeping on your side with your knees tucked up, as this can worsen pain. Using a pillow between your knees can also help maintain proper spinal alignment and alleviate discomfort during sleep.

  • What are some safe stretching activities for bulging disc and sciatica pain?

    Safe stretching activities for bulging disc and sciatica pain include extension-based activities like the cobra pose, which can help relieve pain by promoting backward bending of the spine. Avoid stretching activities like hamstring stretches and child's pose that promote forward rounding, as these can worsen symptoms. Incorporating gentle stretches that focus on extending the spine rather than flexing it can help alleviate discomfort and improve flexibility in the affected area.

  • How can I prevent worsening bulging disc and sciatica pain?

    To prevent worsening bulging disc and sciatica pain, it is important to maintain good posture and avoid activities that put excessive pressure on the spine. Take regular standing breaks, use a standing desk, or support your lower back with towels while sitting to reduce strain on the vertebrae and nerves. Avoid incorrect core exercises like sit-ups and exercises involving bending over and lifting loads. Opt for back and glute strengthening exercises like bridges and decompression activities like hanging from a pull-up bar. Additionally, ensure proper sleeping posture by using a pillow between your knees or sleeping on your back with pillows under your knees for better alignment.

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Summary

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Prevent and Relieve Sciatica Pain Naturally

  • Sitting for long periods of time can worsen bulging disc and sciatica nerve pain due to poor posture causing pressure on the vertebrae and nerves.
  • To alleviate this, take regular standing breaks, use a standing desk, or support your lower back with towels while sitting.
  • Avoid certain stretching activities like hamstring stretches and child's pose that promote forward rounding, opting instead for extension-based activities like the cobra pose to relieve pain.
  • Incorrect core exercises such as sit-ups can exacerbate lower back pain; focus on back and glute strengthening exercises like bridges instead.
  • Barbell squats and exercises involving bending over and lifting loads should be avoided to prevent increased compression on the spine; opt for decompression by hanging from a pull-up bar.
  • Sleeping in poor posture, like on your side with knees tucked up, can worsen pain; use a pillow between knees or sleep on your back with pillows under knees for better alignment.
  • Back sleeping with pillows under knees is a safe and supportive position for sleeping with a bulging disc or sciatica pain.
  • For more help with exercises, stretches, or sleeping positions for sciatica symptoms, check out the linked videos and consider subscribing to the channel for further information.
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