Pilates exercises can be very helpful to those who experience disc injuries. The most common disc injury that we see is the bulging or herniated disc. The lower back is the most common site for a bulging disc, then the neck. A bulging disc is when the soft tissue (which is much like a covered car tire) bulges out of the hard lining. This bulge can be harmless, but when big enough can press against the spinal cord and cause much pain and discomfort. When this happens, the disc (which is our natural shock absorber) can become smaller and so can the space between the vertebrae. Disc injuries can happen..

during a blunt trauma or from no activity at all, like sitting with bad posture at a desk. Once a diagnosis is made, generally from an MRI as it is soft tissue, physical therapy or Pilates is usually the next step.

Pilates is becoming the mainstay for many people who suffer from bulging discs. One of the reasons for this is that Pilates concentrates on strengthening the "Powerhouse", which are the core muscles of the body.  These muscles include: the Transverse Abdominus (deep abdominal muscles that engage when you are pushed up against), Obliques, Quadratus Lomborum and Multifidus (back muscles that are stabilizers), and the Pelvic floor.  When strong and lengthened, these muscles can act as a cast of muscles supporting the vertebrae.

In Pilates the idea is to lift up and out of the waist to fight gravity with in your own posture. By doing this, bodies can actually lift themselves up and out of pain.  We encourage a posture where the pelvis is neutral, not tucked or arched, and the rib cage and waist are lifted up and out of the spine.

For an injured client, we first go over the client's functional movements like how to sit, lie down, sit up and stand up, as well as how to pick something up off the floor without stressing their backs or injury.  We then do exercises that help stabilize the spine or torso. A client with a disc injury would do a modified version of a regular Pilates session, making sure to keep the spine straight without flexing or extending the spine. We encourage a session that circulates the body, with breathing to rid the body of wastes. We then will do exercises that strengthen not only the Powerhouse or core muscles, but also strengthen the arms and legs to help support the body. We will also encourage light stretching with the pelvis in a neutral position. It is important that client's work in this modified fashion until they are out of pain. Once the client is out of pain and has developed the skills to keep his back neutral in regular life, we would then proceed to introduce flexion and extension of the spine. Some clients with disc injuries feel more comfortable with flexion, others find extension to be more comfortable. Either way, we use this information to gradually introduce the traditional Pilates exercises. The ability for a client to take care of their own back through the knowledge of Pilates technique is very benificial to them.

If you do have a disc injury, remember that every movement counts. Think of applying what you learn from the Physical therapists or the Pilates instructors about functional movements and body mechanics. And always remember the importance of your cast of muscles to protect your back and apply what you learn from the Physical therapists or the Pilates instructors into your every day movements.

As an instructor who suffered with a torn and bulging disc, I rely heavily on Pilates exercises to keep my body strong, in shape and free of pain. My car accident was 20 years ago, and with the help of Pilates exercises I feel my body is actually stronger, more aligned, and more flexible than it was 20 years ago. My clients and I feel Pilates is a sort of Fountain of Youth, as nothing ages you more than pain.