Introduction
Bulging discs are a common cause of back pain, stiffness, and nerve irritation—and they often develop quietly over time. At Precision Care Chiropractic in Oklahoma City, we help patients not only treat disc problems but also prevent them from recurring. As a trusted bulging disc chiropractor in Oklahoma City, we know that consistent movement is key to protecting your spine.
This post will walk you through five chiropractor-approved exercises you can do at home to keep your spine strong, flexible, and better protected from disc injuries.
Why Disc Health Matters More Than You Think
Your spinal discs act like shock absorbers between the bones of your spine. Over time, poor posture, repetitive motion, and lack of movement can cause these discs to weaken or bulge—pressing on nearby nerves and causing pain.
The good news? Disc degeneration isn't always inevitable. With proper care, including the right exercises, you can keep your spine healthy and avoid the need for invasive treatments down the road.
1. Pelvic Tilts
Why it helps:
Pelvic tilts strengthen the muscles that support your lower back and improve spine mobility.
How to do it:
- Lie on your back with knees bent and feet flat on the floor.
- Tighten your abdominal muscles and flatten your lower back against the floor.
- Hold for 5 seconds, then release.
- Repeat 10–15 times.
Chiropractic tip: This is a foundational movement we teach many of our patients recovering from bulging discs.
2. Cat-Cow Stretch
Why it helps:
This gentle yoga stretch increases spinal flexibility and relieves tension from your discs.
How to do it:
- Start on your hands and knees.
- Arch your back (cat) and hold for 3–5 seconds.
- Then drop your belly and lift your head (cow).
- Move slowly and repeat 10–12 times.
Bonus: It’s great for decompressing the spine after a long day sitting at a desk - something we see all too often here in OKC.
3. Knee-to-Chest Stretch
Why it helps:
This stretch opens up the lower spine and reduces pressure on lumbar discs.
How to do it:
- Lie on your back with both legs extended.
- Pull one knee toward your chest, keeping the other leg flat.
- Hold for 20 seconds, then switch sides.
- Do 2–3 reps per leg.
Precision Care Tip: Add this to your morning or evening routine to keep your lower spine limber.
4. Bird-Dog Exercise
Why it helps:
This move strengthens the core and stabilize muscles around your spine.
How to do it:
- Begin on hands and knees.
- Extend one arm forward and the opposite leg back.
- Keep your spine neutral and hold for 5–10 seconds.
- Switch sides and repeat 8–10 times.
Key: Focus on slow, controlled movement - no jerky motions.
5. Wall Angels
Why it helps:
This exercise improves posture, shoulder alignment, and thoracic mobility - all of which support spinal health.
How to do it:
- Stand with your back flat against a wall, feet a few inches away.
- Raise your arms to shoulder height, pressing them into the wall like a goalpost.
- Slowly raise and lower your arms while maintaining contact with the wall.
- Do 10 reps.
Oklahoma City Reality Check: With so many people working desk jobs in our community, this one’s a game-changer for upper spine alignment.
Bonus: How a Chiropractor Supports Your Disc Health
Doing exercises is a great start- but it’s only one piece of the puzzle. At Precision Care Chiropractic, we go beyond stretches to:
- Restore proper spinal alignment
- Improve nervous system function
- Reduce pressure on vulnerable discs
- Guide you on safe, sustainable movement habits
We often see patients who were doing all the “right” exercises, but without correcting the underlying misalignment, their progress plateaued. That’s where personalized chiropractic care makes all the difference.
Stay Ahead of Disc Problems in Oklahoma City
Prevention starts with awareness - and small, consistent actions. If you’ve dealt with back pain, stiffness, or are recovering from a bulging disc, don’t wait until it worsens.
Our team at Precision Care Chiropractic in Oklahoma City is here to help you move better, feel stronger, and avoid painful setbacks.
Precision Care Chiropractic
Oklahoma City, OK 73132
Call us at (405)803-8770
www.precisioncarechiropractic.com
