As you know, your lumbar spine has five vertebrae that each have a disc that looks more or less like a gel pad, this specific part of the spine is responsible for supporting the lower back. Of course to achieve this, these discs are slightly larger than the rest of the ones in the spine, Well, they even serve to give you support when you are lifting heavy things or when you turn your waist with force..
The fact is that this region has discs is quite strong, but that doesn't mean that the material inside - which resembles gel pads- it is soft and sometimes under force it can push little by little towards the disk until it creates lumps or even herniated discs that we already know; these things can happen by exerting a lot of force or even by an accident, but the important thing is that a lumbar disc bulge can be cured with enough rest and with the proper exercises that we will show you.
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Método McKenzie
This method it is very effective, since it has been specially developed so that people with lumbar disc bulges can gradually make the disc material that has been dislocated go back into place and thus fix the problem.
The first of the exercises can be called tilting on the walls and it is quite simple to do.: you just have to stand next to a wall about a few 30 O 40 cm away from it, specifically it has to be leaving the wall on your left side and the exercise is simple, you have to keep your feet still in the place where you are standing, but reach to touch the wall with your left arm.
You have to hold that position at least 15 seconds and make sure your legs are straight, for the exercise to work, do not put them diagonally towards the wall; you can repeat this exercise at least three times, It's simple and it will help you a lot..
bend over backwards
This is another exercise that can go a long way in getting rid of a lumbar disc bulge., Well, we already know that generally bending forward too much and straining at the same time can cause a lumbar disc bulge., so in this case it will be totally the opposite, will help to solve the problem.
Lie on your stomach on my entire chest and put your hands at shoulder height, almost as if you were going to start doing push-ups, of course the rest of your body has to be well stretched; now little by little push your arms back so that your back is slightly arched and stretches, when you reach the maximum point keep 15 seconds that position.
These are just two exercises that can really help you a lot to improve the problems with your column, practice them daily.