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I’m sure you have all heard of the term ‘Disc Bulge’ when it comes to your spine, but do you know what it actually means?

A disk bulge or herniated disc occurs when some of the soft jelly in the centre of the disc slips out past the tough exterior.

 Disc bulges are most common in the lower back (Lumbar region) but can occur anywhere from the neck to the low back.


Lower Back Pain

Numbness, Tingling or pins and needles in Legs

Leg Pain, or Weakness associated in Leg

Rest, Exercises and rehabilitation are often the most important parts of recovery from a herniated disc. Doing gentle activities and exercises will strengthen the muscles that support the spine and reduce the pressure on the spinal column. This will also promote joint mobility in the spine and assist to reduce the disc from re-aggravation.

  1. Spinal Decompression

 – 30 seconds to 1 minute 5 every hour.

2.Cobra Stretch

 – 3 x 10 – holding for 15-30 seconds

3. Cat + Camel Stretch  3 x 10

4.Knee Hugs –

5.Childs pose –