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.
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.