Essential Steps to Functional Training for a Bulging Disk

Essential Steps to

Functional Training

for a Bulging Disc

Rehabilitation of lower back pain (LBP) is what Bodyharmonix specialises in. Our Biomechanical Lab focus on the subsystems of your spinal stabilising systems to create real change in your performance and quality of life.

Causes of Lower Back Pain for Bulging Disc

A common cause of LBP is a bulging disc, also known as a herniated disc. As this part of your spine carries the most load and enacts many rotation movements in daily activities, it is the most frequent site for a bulging disc.

Discs between your vertebrae are your body’s shock absorbers and across time they experience wear and tear or may be damaged due to injury.

Each disc is made up of two parts;

  • an outer annulus fibrosus
  • and inner nucleus pulposus

When your disc is damaged, part of the inner pulposus pushes out and releases inflammatory proteins, this part of the disc will also abrase or compress nerves. The pain can be intense, distracting and frustrating. Common symptoms of a pinched nerve from a ruptured disc, besides radiating pain, are a tingling sensation in the area of nearby limb and feelings of weakness or numbness in the muscles.

Your Musculoskeletal System

The muscle groups, facia, tendons and ligaments that surround your vertebrae and discs, are responsible for exerting force that enacts your posture and movement patterns. Your neurophysiological system oversees your musculoskeletal system, to guide your balance, stability and motion. When part of this subsystem is dysfunctional, other subsystems may be activated to compensate, which can maintain normal patterns of movement, though only for a limited time. When spinal system dysfunction becomes chronic, the compensating subsystems adapt in their response patterns. This may activate other subsystems of the body. An injury to the spine, such as a bulging disc, can also trigger subsystem compensation.

A herniated disc is a painful condition that can severely impact on your quality of life and daily routines or training. It is not unusual for rehabilitation for a bulging disc to take a long time. Critical to success of rehab is your self-care and management of lifestyle changes to support the biomechanical therapies we provide at our fitness centre. This includes being asked to maintain a Pain Diary so that you and your therapist can have a more accurate picture of your pain landscape.

Extensive use of pain relief medication affects other biological systems of your body. As well, chronic pain can activate the release of hormones and cortisone that create more sensitive areas to pain.

Functional Training and Rehabilitation

Return to normal function with a tailored functional training program which focuses on movements that mimic those of your daily life.


Your assessment considers:

  • your age
  • medical history
  • length of time you’ve been in pain
  • the pain location
  • the type of pain your experience (e.g., sharp or dull)
  • workplace and home environment factors
  • we observe the nerve function in your arms and legs
  • test muscle strength
  • note down your demonstrated pain from movement or palpitation

It is not unusual for rehabilitation of your bulging disc to start with a 6-12 week program. A functional training program is the best course to re-calibrate your biomechanical movement patterns and postural stability. Remedial massage and dry needling may be recommended if it is felt necessary. Our therapist may refer you on for more in-depth diagnostic testing. A specialist may identify if surgery is warranted.

Rather than spending years with nagging pain, or leaving your disc injury until surgery is necessary, invest in a visit to our wellness clinic for a postural assessment and mobility evaluation.


Charmayne Paul, Bodyharmonix Associate, of Psych and Stats Tutor ~ Chart your course to success~

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