Some good exercises for bulging discs include the knee chest exercise, knee rolls, back extensions, and the therapy ball exercise. Participating in activities such as Pilates and yoga or using the trampoline, the elliptical machine, the stationary bike, and the stability ball may also be helpful.
You begin the knee chest exercise by lying down on your back with your legs and arms straight. Slowly bend one knee, and pull it into your chest, holding it there for at least five to six seconds. Then, release it slowly to the starting position. Repeat this with the other knee.
The knee roll exercise also begins by lying on your back but bending your knees. Start swaying both knees from right to left at the same time, taking them as close to the floor as possible.
The back extension requires you to lie down on your stomach and place your hands at your sides in a push-up position. Slowly lift your upper body as far as you can while leaving your legs extended straight on the floor. Hold this position for three to four seconds before returning to the starting position.
The therapy ball exercise is performed by standing on an exercise ball and gently bouncing on it. As you bounce, the discs on your spine are pumping and giving the disc jelly more oxygen.