EMOM Workout for Bulging Disc: STOP Back and Leg Pain with this EASY (20 minute) EMOM Workout!

by Taylor Kuhlmann, PT, DPT, CSCS | Back Pain

EMOM Workout for Bulging Disc: STOP Back and Leg Pain with this EASY (20 minute) EMOM Workout!

Introduction

EMOM exercise routines are intended to help individuals perform exercises in a timely manner.

This EMOM workout for a bulging disc will require JUST 20 minutes of your day to complete.

I recommend performing each exercise listed below 4 times.

After you complete the 4th round, it’s a good idea to spend 5 to 10 minutes doing easy stretching or walking routine to help your body calm down.

This makes you feel nice after you’re all done!

Sharp or radiating pain in the legs can be secondary to bulging disc. When this occurs, the bulging disc causes irritation to the lumbar nerve roots that travel down the legs.

Irritation to a lumbar nerve root can cause pain anywhere in the leg, but is typically experienced along the buttocks, lateral or posterior thigh, or along the calf and lateral ankle.

When you’re doing these exercises, pay attention to your body.

If the pain goes down your leg and gets worse, it’s best to stop that exercise.

However, if the pain goes up your leg, that’s actually a good thing and can indicate that the pain from a bulging disc or irritated nerve will likely get better soon.

If a bulging disc is present and causes leg pain, these exercises may help reduce the pain, improve mobility, and allow you to continue doing the things you love.

Below I have created an EMOM exercise routine that can help improve symptoms of a bulging disc.

Ready to get started?

Let’s go!

1. Sciatic Nerve Flossing

Sciatic nerve flossing is a technique used to alleviate sciatic nerve pain and improve nerve mobility.

Start by sitting on a chair or bench with your feet flat on the ground. Straighten one leg and extend it in front of you while keeping your heel on the ground. Point your toes up towards your body, then slowly flex your foot downward as you move your head up and down.

Your head and foot should move in unison. Pull the toes (or foot) up towards you as you look up with your head. Then do the opposite – point the toes down as you look to the floor.

Repeat this movement for several repetitions while gradually increasing the range of motion.

Sciatic nerve flossing helps mobilize the sciatic nerve and surrounding tissues, reducing pain and promoting better nerve function.

Perform 15 repetitions.

2. Prone on Elbows

Prone on elbows is an exercise that helps strengthen the muscles of the upper back and improve posture.

Begin by lying on your stomach with your elbows positioned directly beneath your shoulders. Lift your upper body off the ground by pushing through your elbows and forearms, keeping your chest up and your shoulder blades squeezed together. Hold this position for a few seconds and then lower back down.

Prone on elbows targets the muscles of the upper back, including the rhomboids, trapezius, and erector spinae, helping to improve upper body strength, posture, and stability.

Perform for the full 60s.

3. Prone Press-Ups

Prone press ups are an exercise that helps alleviate lower back pain and improve spinal mobility.

Start by lying on your stomach with your hands placed flat on the ground next to your shoulders. Push through your hands, lifting your upper body off the ground while keeping your hips and pelvis on the floor.

Extend your arms as far as comfortable, feeling a stretch in your lower back. Hold this position briefly, then slowly lower your upper body back down.

Prone press ups target the muscles of the lower back, improve spinal extension, and can help relieve compression in the lumbar region.

Perform 15 repetitions.

4. Sidelying Open Book

The side lying open book is a mobility exercise for the thoracic spine (upper back).

Lie on your side with your knees bent and arms extended in front of you. Keeping your lower body stable, rotate your upper body by reaching your top arm and opening it up towards the opposite side, following the movement with your eyes. Allow your upper back to rotate as much as possible while keeping your hips and legs still.

Return to the starting position and repeat on the other side. Sidelying open book improves thoracic spine mobility, helps counteract the effects of sitting and poor posture, and promotes better rotational movement.

Perform 8 repetitions each side.

5. Standing Repetitive Lumbar Extension

Standing repetitive lumbar extension is an exercise that targets the muscles of the lower back and promotes lumbar spine mobility.

Stand with your feet shoulder-width apart and place your hands on your lower back, fingers pointing downward. Slowly lean back, arching your lower back and pushing your hips forward.

Hold the position briefly and then return to an upright stance.

Repeat this movement for several repetitions, focusing on the smooth and controlled motion.

Standing repetitive lumbar extension helps increase flexibility in the lower back, strengthen the supporting muscles, and improve overall lumbar spine mobility.

Perform 20 repetitions.

Two Additional Things You Cannot Neglect

1) A positive mind set

and

2) Taking frequent walks

Oftentimes, individuals lose hope and a positive mindset when they experience pain, especially with nagging leg pain from an irritated nerve.

Numerous research articles indicate that bulging discs are very prevalent among individuals over 30 years old and are a part of the natural aging process.

Maintain a positive mindset, walking, and pain-free exercises are three things that can assist you in conquering back pain and returning to the outdoors.

Conclusion

A bulging disc and associated leg pain can be very frustrating, annoying, and certainly uncomfortable. Typically, lumbar extension exercises are beneficial for individuals experiencing symptoms consistent with a bulging disc.

The sample EMOM workout for bulging discs are just a few movements that can help alleviate back and leg pain from a bulging disc.

It is important to recognize movement patterns or certain activities that change the severity of your symptoms. If sitting for 30 minutes causes pain to worsen, then avoiding a sitting position for 30 minutes is advisable.

On the contrary, if any certain movement or exercise helps improve comofort or alleviate pain, then keep those movements handy and remain active.

Get up and move frequently – a body in motion stays in motion.

Source:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4464797/#:~:text=Disk%20bulge%20prevalence%20increased%20from,those%2080%20years%20of%20age.

About the Author

Taylor Kuhlmann, PT, DPT, CSCS

Taylor Kuhlmann is a licensed physical therapist in Kansas, a certified strength and conditioning specialist accredited by the National Strength and Conditioning Association, and the founder of High Caliber Health. With a passion for guiding hunters and outdoor enthusiasts, Taylor focuses on enhancing their overall health and wellness, enabling them to experience the outdoors with reduced pain and enhanced performance.

Can you feel a bulging disc with your hand?

by Taylor Kuhlmann, PT, DPT, CSCS | Back Pain

Can you feel a bulging disc with your hand?

No, you cannot feel a bulging disc with your hand. The intervertebral discs are situated deep within the spine, positioned between adjacent vertebrae. Each disc is surrounded by layers of skin, fascia (connective tissue), muscles, and bony prominences of the spine (spinous processes). Even the most skilled hands cannot physically palpate deep enough to “feel” a bulging disc.

Does a bulging disc hurt when you press on it?

Although you can’t physically feel a bulging disc, there are indicators that can suggest its presence. Irritation caused by a bulging disc can lead to heightened sensitivity in the surrounding nerves. Consequently, you may experience pinpoint tenderness in the affected area, typically near the location of the bulging disc. This tenderness may be present along the spine and surrounding musculature. In some cases, it can also cause referred pain into the buttocks and result in symptoms such as sciatica, characterized by radiating pain into the thigh, hamstring, calf, or foot.

What are symptoms of a bulging disc?

A bulging disc can cause a range of symptoms depending on its location and the extent of compression or irritation it places on nearby structures. Here are common symptoms associated with a bulging disc:

1. Back or Neck Pain

You may experience localized pain in the area of the bulging disc. In the case of a bulging disc in the cervical (neck) spine, this pain can radiate to the shoulders and arms. For a bulging disc in the lumbar (lower back) spine, the pain can radiate to the buttocks and legs.

2. Numbness and Tingling

Compression of nerves by a bulging disc can lead to numbness, tingling, or a “pins and needles” sensation. These sensations may occur in the affected area, such as the neck, shoulders, arms, buttocks, or legs.

3. Muscle Weakness

A bulging disc can impinge on nerves responsible for muscle control, leading to weakness or difficulty with certain movements. This weakness may affect specific muscles or muscle groups associated with the affected nerve pathway.

4. Radiating Pain

In some cases, a bulging disc can cause radiating pain known as radicular pain. This pain follows the path of the compressed nerve, resulting in shooting or sharp sensations that travel from the spine to other areas of the body. For example, a bulging disc in the lumbar spine can cause sciatica, characterized by radiating pain down the buttocks, thigh, calf, or foot.

5. Changes in Sensation

Along with numbness and tingling, you may experience altered sensation in the affected areas. This can include hypersensitivity, a feeling of heaviness, or a loss of sensation.

6. Limited Range of Motion

A bulging disc can restrict the normal movement of the spine, leading to stiffness and a reduced range of motion. This limitation may affect activities such as bending, twisting, or lifting.

Do I have a bulging disc?

Maybe. Maybe not. It might not matter.

It’s important to note that the severity and combination of symptoms can vary widely from person to person. Additionally, not all individuals with a bulging disc will experience symptoms, as some cases may remain asymptomatic.

A very high level research study that I refer many patients to is a study that highlights the prevalence of asymptomatic individuals with a confirmed bulging disc via MRI. In other words, there are individuals who have bulging discs in their spines but do not report any symptoms or discomfort in their backs. This suggests that the presence of a bulging disc alone may not be the sole cause of back pain, and other factors or mechanisms may contribute to the development of symptoms. It highlights the complexity of the relationship between spinal abnormalities and the experience of pain, emphasizing the need for a comprehensive assessment and consideration of various factors when evaluating and treating back pain.

How can I test myself for a herniated disc?

As a physical therapist and strength and conditioning specialist, I often encounter individuals seeking ways to self-assess the possibility of a herniated disc. While self-diagnosis should not replace a professional evaluation, understanding certain tests can provide valuable insights.

The Slump Test is a diagnostic examination that helps assess the integrity of the nerves and discs in the lower back and legs.

It is typically performed while seated on the edge of a chair or table, following these steps:

- 1. Sit upright with good posture, and ensure your feet are flat on the ground.
  2. Begin by gently slumping your shoulders forward, rounding your back.
  3. While maintaining the slumped position, slowly extend one leg at a time, raising it off the ground.
  4. As you extend your leg, simultaneously flex your neck, bending it forward, and tuck your chin towards your chest.
  5. Finally, try to straighten your knee completely while keeping your foot dorsiflexed (toes pointing towards you).

During the Slump Test, a positive result may indicate the presence of nerve irritation or compression, potentially caused by a herniated disc. Here are the key signs that suggest a positive Slump Test:

- - Reproduction of Pain: You may experience a sharp or shooting pain, tingling, or numbness in your lower back, buttocks, thigh, calf, or foot. This discomfort may travel along the path of the affected nerve.
  - Increased Symptoms with Neck Flexion: When you flex your neck forward and tuck your chin, it can exacerbate the pain, tingling, or numbness in your lower back, buttocks, or legs.
  - Sensation Changes: You may notice altered sensation, such as pins and needles, tingling, or numbness in specific areas along the affected nerve pathway.

Remember, self-diagnosis and self-treatment are not recommended. If you suspect a herniated disc or are experiencing persistent pain, tingling, or numbness in your back, buttocks, or legs, consult with a healthcare professional for a comprehensive evaluation and personalized care.

Signs bulging disc is getting worse?

Signs that a bulging disc is getting worse can vary depending on the specific circumstances and location of the disc. However, there are several key indicators that may suggest a worsening condition. It’s important to note that these signs should be evaluated by a healthcare professional for an accurate diagnosis and appropriate management. Let’s explore some of these signs:

Peripheralization vs Centralization

Peripheralization and centralization refer to the pattern of symptoms and their location in relation to the spine. Peripheralization occurs when the pain or other symptoms extend further down the arm or leg, away from the spine. This may indicate worsening nerve compression or irritation. On the other hand, centralization occurs when symptoms begin to move closer to the spine, which can be a positive sign indicating the body’s response to treatment.

Bowel and Bladder Changes

In more severe cases, a bulging disc can compress the nerves that control bowel and bladder function. If you notice sudden changes in your ability to control urination or bowel movements, such as difficulty initiating or stopping, loss of bladder or bowel control, or changes in bowel habits, it is crucial to seek immediate medical attention as it may indicate a serious condition known as cauda equina syndrome.

Saddle Anesthesia

Saddle anesthesia refers to a loss of sensation in the areas that would come into contact with a saddle, such as the inner thighs, buttocks, and perineal region. It can be a concerning symptom associated with nerve compression in the lower spinal region. If you experience saddle anesthesia, it is important to consult a healthcare professional promptly.

Leg Instability

Worsening symptoms from a bulging disc can lead to weakness or instability in the legs. You may notice difficulty with balance, coordination, or changes in your ability to walk or perform daily activities. This can be a result of nerve compression affecting the motor function of the leg muscles. Any new or significant changes in leg strength or stability should be assessed by a healthcare professional.

If you experience any of these signs or have concerns about a bulging disc, it is crucial to consult with a healthcare professional, such as a spine specialist or physical therapist. They can conduct a thorough evaluation, provide an accurate diagnosis, and recommend appropriate treatment options to address the worsening symptoms and prevent further complications. Early intervention and proper management are essential for optimizing outcomes and promoting recovery.

Click here for an EASY exercise routine to help reduce back pain from a bulging disc!

Source: MRI Findings of Disc Degeneration are More Prevalent in Adults with Low Back Pain than in Asymptomatic Controls: A Systematic Review and Meta-Analysis – PMC (nih.gov)

About the Author

Taylor Kuhlmann, PT, DPT, CSCS