Lower back pain from a bulging or herniated disc is one of the most common spine conditions treated at Cawley Physical Therapy & Rehabilitation. Patients across Scranton, Wilkes-Barre, Pittston, Trucksville, Kingston, Nanticoke, Mountain Top, Factoryville, and Carbondale, PA often report sharp pain, stiffness, radiating discomfort, or difficulty bending and lifting.
The good news is that many people experience meaningful improvement with the right combination of targeted therapeutic exercises, activity modification, and professional guidance. This step-by-step guide explains how bulging discs cause lower back pain and outlines safe, physical therapist–approved exercises that can help.
What Is a Bulging or Herniated Disc?
Between each vertebra in your spine is a disc that acts as a cushion and shock absorber. A bulging disc occurs when the outer layer of the disc weakens and protrudes outward. A herniated disc occurs when the inner gel-like material pushes through the outer layer.
Both can irritate nearby nerves and structures, leading to:
- Localized lower back pain
- Pain that radiates into the buttock or down the leg (sciatica)
- Numbness, tingling, or burning sensations
- Weakness in one or both legs
- Pain that worsens with bending, lifting, or prolonged sitting
Common Causes of a Bulging Disc in the Lower Back
Several factors contribute to the development of a bulging or herniated lumbar disc:
- Poor posture and prolonged sitting
- Repetitive bending or twisting
- Heavy or improper lifting techniques
- Sedentary lifestyle and weak core muscles
- Age-related disc degeneration
- Previous back injuries
Understanding the cause is important because it informs which exercises and movement strategies are most appropriate for you.
Why Exercises Help Lower Back Pain from a Bulging Disc
Therapeutic exercise is one of the most effective conservative treatments for disc-related lower back pain. When prescribed and supervised by a licensed physical therapist, exercises for herniated discs and bulging discs in the lower back help:
- Reduce pressure on the disc and nerves
- Improve spinal alignment and posture
- Strengthen the core and gluteal muscles
- Enhance flexibility and joint mobility
- Increase blood flow to injured tissues
- Reduce stiffness and pain
- Lower the risk of future flare-ups
However, not all exercises are safe for every person or every type of disc injury. That’s why it is important to follow a structured program rather than random stretches or workouts found online.
Important Safety Tips Before You Start
Before beginning any bulging disc exercises, keep these principles in mind:
- Avoid sharp or worsening pain. Mild stretching discomfort can be normal, but stop if pain becomes sharp, radiates into the leg, or causes numbness.
- Move slowly and with control. Avoid bouncing or jerking motions.
- Focus on form. Technique is more important than the number of repetitions.
- Start with low volume. Begin with fewer reps and progress as tolerated.
- Consult a professional. Always speak with a physical therapist or physician before starting a new program, especially after an acute injury.
Step-by-Step Exercises for Lower Back Pain with a Bulging Disc
These exercises are commonly used in physical therapy programs for back exercises for herniated lumbar discs and bulging discs in the lower back. Perform them in a comfortable, quiet space and stop if your symptoms worsen.
Prone Lying (Extension Relaxation Position)
This is often the first position used to relieve pressure on the lumbar discs.
How to Perform Prone Lying
- Lie face-down on a firm surface, such as a mat or bed.
- Place your arms at your sides or under your forehead for comfort.
- Allow your lower back and hips to relax.
- Breathe slowly and deeply for 2–5 minutes.
Why Prone Lying Helps
This position gently encourages the disc material to shift away from the nerve root and can reduce leg pain or sciatica. It is often used as a starting point before progressing to more active herniated disc exercises.
Prone on Elbows (Early Lumbar Extension)
Once you tolerate lying flat, you can progress to prone on elbows, an early extension-based position.
How to Perform Prone on Elbows
- Begin lying face-down.
- Slowly prop yourself up on your elbows, keeping your hips in contact with the surface.
- Relax your back and abdomen; avoid shrugging your shoulders.
- Hold this position for 15–30 seconds, then lower back down.
- Repeat 6–10 times as tolerated.
Why Prone on Elbows Helps
This position increases extension in the lower back, which can help reposition disc material and relieve pressure on the nerve. Many patients notice that leg pain decreases or “centralizes” into the lower back, which is usually a positive sign.
Press-Ups (Lumbar Extension Exercise)
Press-ups are a more active form of extension and are often used in exercises for herniated discs in the lower back and bulging disc programs.
How to Perform Press-Ups
- Lie face-down with your hands under your shoulders, as if preparing for a push-up.
- Gently press your upper body upward while keeping your hips and pelvis on the surface.
- Straighten your arms only as far as comfortable; do not force full extension.
- Hold for 1–2 seconds, then slowly lower your chest back down.
- Perform 10–15 repetitions.
Tips for Press-Ups
- Keep your neck relaxed and gaze slightly forward.
- If leg pain decreases and localizes to the lower back, you are likely performing the exercise correctly.
- Stop if pain significantly worsens or radiates further down the leg.
Pelvic Tilts (Lumbar Mobility and Core Activation)
Pelvic tilts are gentle lumbar hernia exercises used to improve mobility and teach control of the lower back.
How to Perform Pelvic Tilts
- Lie on your back with knees bent and feet flat on the floor.
- Gently tighten your abdominal muscles and flatten your lower back into the surface.
- Hold this position for 5 seconds while breathing normally.
- Relax and return to the starting position.
- Repeat 10–15 times.
Why Pelvic Tilts Help
This exercise promotes awareness of spinal positioning, reduces stiffness, and engages deep core muscles that support the lumbar spine.
Bridge Exercise (Glute and Core Strengthening)
Bridges are an essential component of many lower back pain bulging disc exercises because they strengthen the glutes and help take pressure off the lumbar area.
How to Perform the Bridge Exercise
- Lie on your back with knees bent and feet hip-width apart.
- Engage your core by gently tightening your abdominal muscles.
- Press through your heels and lift your hips off the floor until your body forms a straight line from shoulders to knees.
- Hold for 3–5 seconds at the top.
- Slowly lower your hips back down.
- Perform 10–12 repetitions.
Bridge Exercise Tips
- Avoid arching your back excessively.
- Focus on squeezing your glutes at the top of the movement.
- If you feel strain in your lower back, you may be lifting too high or losing core engagement.
Bird Dog (Spinal Stability Exercise)
The bird dog exercise is one of the most widely recommended bulging disc exercises for building spinal stability and coordination.
How to Perform the Bird Dog Exercise
- Begin on your hands and knees in a tabletop position.
- Tighten your core and keep your spine neutral (not overly arched or rounded).
- Extend your right arm forward and your left leg backward simultaneously.
- Hold for 3–5 seconds without letting your back sag.
- Return to the starting position.
- Repeat with the left arm and right leg.
- Perform 10–12 repetitions on each side.
Why Bird Dog Helps
This exercise trains the deep stabilizing muscles of the spine and improves coordination, which is crucial for protecting the lumbar discs during daily activities.
Standing Lumbar Extension (For Office or Work Settings)
This simple movement is useful for people who sit or bend forward frequently.
How to Perform Standing Lumbar Extension
- Stand with your feet shoulder-width apart.
- Place your hands on your lower back or hips.
- Gently lean backward, extending your lower spine.
- Hold for 3–5 seconds, then return to neutral.
- Repeat 8–10 times throughout the day.
When to Use This Exercise
Do this exercise during breaks from sitting, especially if your pain increases after prolonged flexed postures such as sitting, driving, or bending.
Nerve Glides (Sciatic Nerve Mobility)
Some individuals with bulging discs experience sciatica. Gentle nerve glides can help improve nerve mobility.
How to Perform Seated Sciatic Nerve Glides
- Sit upright in a chair with both feet flat.
- Straighten one knee while lifting your toes toward you.
- As your leg straightens, avoid slouching or leaning backward.
- Lower the leg back down.
- Repeat 10–15 times per side.
Important Note
Nerve glides should not cause sharp, burning, or electric pain. They should feel like a mild, stretching tension that eases after each repetition.
Exercises to Avoid with a Bulging or Herniated Disc
Certain movements can increase disc pressure and aggravate symptoms. Examples include:
- Toe touches and deep forward bends
- Sit-ups and traditional crunches
- Twisting while lifting
- High-impact exercises such as running or jumping during flare-ups
- Heavy lifting with poor form
If you are unsure whether an exercise is safe, ask a physical therapist before adding it to your routine.
Posture, Movement, and Lifestyle Tips
Exercise alone is not enough. Daily habits must also support your lower back health.
Maintain Neutral Spine Posture
- Keep ears, shoulders, and hips aligned when standing or sitting.
- Use lumbar support when sitting for longer periods.
Practice Proper Lifting Mechanics
- Bend at your hips and knees, not your lower back.
- Keep the load close to your body.
- Avoid twisting while carrying.
Improve Sleep Positions
- Try sleeping on your back with a pillow under your knees.
- If you prefer side sleeping, place a pillow between your knees to keep your hips aligned.
Stay Active
Extended bed rest is not recommended for most disc problems. Gentle, regular movement with the right bulging disc lower back exercises can accelerate your recovery.
When to See a Physical Therapist
You should consult a physical therapist if:
- Your pain has lasted more than 7–10 days
- Pain radiates into the leg, buttock, or foot
- You experience numbness, tingling, or weakness
- Sitting, bending, or lifting consistently worsens your symptoms
- You are unsure which exercises are safe for your condition
At Cawley Physical Therapy & Rehabilitation, we specialize in treating herniated discs, bulging discs, sciatica, and chronic lower back pain. We provide:
- Comprehensive movement and posture assessments
- Manual therapy and soft tissue mobilization
- Individualized herniated disc exercise programs
- Posture and ergonomics training
- Education on safe lifting and daily movement strategies
We proudly serve patients in Scranton, Wilkes-Barre, Trucksville, Pittston, Kingston, Nanticoke, Mountain Top, Factoryville, and Carbondale, PA, and the surrounding communities.
Get Started with a Free Consultation
If lower back pain from a bulging or herniated disc is limiting your daily life, you do not have to manage it alone. Early, targeted intervention can significantly improve your outcome and reduce the risk of chronic pain.
Schedule your free consultation with Cawley Physical Therapy & Rehabilitation today and start your personalized path to relief.
Frequently Asked Questions (FAQ)
How do I know if my bulging disc is getting better?
Signs of improvement often include less radiating leg pain, reduced morning stiffness, and an increased ability to sit, stand, and walk without symptom flare-ups. You may also notice that you can perform prescribed exercises with less discomfort and greater ease over time.
Can I walk with a bulging disc?
Yes, walking is usually safe and often encouraged, as it promotes circulation and helps prevent stiffness. Start with short distances and a comfortable pace. If walking causes increased leg pain, numbness, or tingling, you should stop and consult a physical therapist to ensure you are walking correctly.
Should I avoid exercise if I have a herniated or bulging disc?
You should avoid high-impact, high-load, or deep forward-bending exercises, especially in the early stages. However, completely resting and avoiding all movement can delay recovery. Targeted exercises for herniated discs and bulging discs prescribed by a physical therapist are safe and essential for healing.
How long does it take to recover from a bulging disc?
Recovery time varies based on the severity of the disc injury and your overall health. Many people notice improvement within a few weeks, while others with more significant disc involvement may need several months. Consistent exercise, posture correction, and professional guidance significantly speed up recovery and reduce recurrence.
Can a bulging disc heal on its own?
In many cases, bulging discs improve naturally over time as inflammation decreases and the body adapts. However, healing is more effective and long-lasting when combined with a structured physical therapy program that corrects movement patterns, strengthens supportive muscles, and protects the spine from future injury.