There are numerous ways to heal a bulging disc naturally. The right balance gentle exercises and lifestyle changes can bring you comfort. Generally, there is no need for surgery or extended rest for a bulging disc and this article will explore the most effective ways to heal a bulging disc naturally.

What is a bulging disc?

A bulging disc happens when the outer layer of a spinal disc stretches beyond its normal boundary. Think of a spinal disc as a jelly doughnut sitting between the bones of your back. When the doughnut gets squished, the outer part bulges out, but the jelly stays inside. These discs cushion the bones in your spine. Over time, they can lose flexibility, causing them to bulge out more.

What is the difference between a bulging disc vs a herniated disc?

A bulging disc and a herniated disc are often confused, but there's a key difference between them:

• Bulging disc: The disc bulges outward beyond its normal boundaries, but the outer layer stays intact.
• Herniated disc: There’s a tear in the outer layer of the disc, and the inside gel leaks out. It's like if the jelly doughnut bursts and the jelly comes out.

They do cause similar symptoms, and similar natural approaches can provide pain relief.

What are the symptoms of a bulging disc?

Bulging discs often lead to back or neck pain¹. However, symptoms can vary from person to person. Some people may experience numbness, weakness, or even no pain at all².

How do you heal a bulging disc naturally?

Healing a bulging disc naturally involves a mix of gentle activity, and overall physical and mental wellbeing. The most effective approach is multi-disciplinary and finding the right balance is key.

Moderate exercises like walking or swimming can keep you flexible and aid in healing. Adding light stretching and strengthening exercises to your routine can help support your spine and reduce stress on the affected disc. Eating a healthy diet and taking certain supplements can also support the healing process. We'll explore all these strategies further.

There is a strong connection between lifestyle habits and symptoms from a bulging disc. More than 25 studies have confirmed that poor cardiovascular health and other lifestyle choices are linked to bulging discs³.

Before trying alternative therapies, it’s best to start with lifestyle changes that can promote healing. These changes are often simpler and more cost-effective.

Exercise & education

Understanding your body and your back pain is often the first step toward recovery. This knowledge helps you use physical activity and exercise to reduce symptoms and become stronger and more resilient over time.

Top exercises to help relieve pain and promote the recovery of a bulging disc are, yoga, Pilates, and swimming.

These activities trigger the release of endorphins, natural pain relievers that enhance overall health. It's also important to incorporate the right amount of stretching and rest to speed up the healing process.

Stress management

Studies have shown that stress has a negative impact on regeneration of our spine disc cells and can also heighten our perception of pain⁴. Stress can induce heightened sensitivity of your nervous system, known as central sensitization, which can be making symptoms worse.

Regularly practicing mindfulness and relaxation techniques can alleviate pain from a bulging disc and accelerate healing.

Healthy eating

Good nutrition can play a big role healing a bulging disc. A balanced diet will help ensure the cells in your body has the right nutrients to heal and alleviate the painful symptoms from a bulging disc.

• Anti-inflammatory foods such as ginger, turmeric, and omega-3 fatty acids reduce inflammation and support spinal health.
• Essential vitamins like C and D, along with minerals such as calcium and magnesium, strengthen bones and aid disc recovery.
• Collagen-rich foods like bone broth help repair damaged tissues within spinal discs.

Weight management

It’s not all about the number on the scales, but chat to your doctor or a nutritionist if you have questions about your weight and overall nutrition. A healthy weight decreases the load on your spine which can relieve pressure.

Physical therapy

Physical therapy focuses on reducing pain, improving flexibility, and strengthening the muscles that support your spine. For bulging discs, physical therapists create personalized plans with therapeutic stretches and exercises to restore mobility and minimize discomfort.

A physical therapist can design individualized exercise programs that speed up healing and help you return to your daily activities. These tailored programs aim to alleviate pain, enhance flexibility, and build strength according to your specific needs.

Chiropractic care

Chiropractic treatment focuses on aligning the vertebrae through spinal adjustments to ease nerve pressure. Chiropractors may also use traction therapy, which gently stretches the spine and its soft tissues to improve the positioning of the intervertebral discs. These methods can help alleviate discomfort, improve movement, and enhance overall spinal health in some people.

For those experiencing pain from a bulging disc, consulting a chiropractor can provide significant relief. Although if your practitioner wants to see you for more than ten sessions, or you only receive short-term relief, it's worth seeking alternative treatments that are more long lasting.

Acupuncture

Acupuncture, a technique from traditional Chinese medicine, helps restore the body's balance by inserting very thin needles into specific pressure points. This method can relieve pressure, promote natural pain relief, and improve overall health.

For some people, acupuncture can offer immediate natural relief and additional benefits, including improved blood flow, reduced stress and anxiety, and enhanced immune response.

Acupuncture can help manage pain by triggering the release of endorphins, the body’s natural painkillers. For those suffering from bulging discs and related nerve pain, acupuncture can provide significant symptom relief and support overall wellbeing. Although, as with chiropractic care, if you only receive short-term relief and are encouraged to have ongoing sessions, it's worth seeking alternative treatments.

Massage therapy

Massage therapy can significantly reduce pain and enhance blood flow for those with a bulging disc. By boosting circulation, massages help reduce inflammation, alleviate muscle tension, and provide immediate pain relief. Regular massage therapy sessions offer long-term benefits by consistently improving blood flow. This helps nourish and oxygenate the tissues around the spinal discs, supporting the natural healing process.

Incorporating massage therapy into a comprehensive treatment plan, including physical therapy and exercises, can provide significant pain relief and promote natural healing of a bulging disc.

When to seek medical attention

If your symptoms are new, or if you are dealing with back pain from a bulging disc that doesn't improve with time or lifestyle changes, it is important to consult a healthcare provider.

At MoreGoodDays®, we've crafted a program grounded in scientific research to support you in dealing with chronic back pain. Our approach helps dispel common myths about back pain, focusing on understanding its root causes, identifying triggers, and learning to alter your body's reaction to pain using neuroplasticity principles.

We provide tailored coaching and a range of tools to guide you in managing pain, supporting mental health, and enhancing your overall quality of life.

Download our mobile app for free from the Apple App Store or Google Play Store for immediate access to some of our content and to see your support options.