Muscular Imbalance, Bulging Discs, and Nerve Pain: What You Need to Know

A bulge occurs when the disc pushes out of its normal place

Many people are surprised to learn that everyday habits - sitting too long at a desk, poor posture, or repetitive movements - can create muscular imbalances. Over time, these imbalances place uneven pressure on the spine, which can contribute to herniated or bulging discs.

A bulging disc happens when the soft cushion (disc) between the bones of your spine pushes out of its normal place. This is common in two areas:

• Cervical spine (neck) – where it can cause pain, tingling, or weakness in the shoulders, arms, and hands.

• Lumbar spine (lower back) – where it can lead to pain or numbness in the buttocks, legs, or feet.

Because the spinal discs sit so close to your nerves, even a small bulge can press on them, creating sharp pain, weakness, or that all-too-familiar “pins and needles” sensation.

Read more about herniated discs in the lumbar spine - and how strengthening your glutes can help in: Why Do People End Up with Bad Backs? Understanding Herniated Discs (Slipped Discs) and Pelvic Imbalance

How Does a Bulging Disc Heal?

The good news is that most bulging or herniated discs improve with time and the right care. The body can gradually reabsorb part of the disc material, inflammation reduces, and symptoms ease. Healing can take several weeks to a few months, depending on the severity and how well you support recovery. Surgery is rarely needed.

Three Things You Can Do to Improve the Situation

1. Correct Posture and Gentle Movement

Avoid long hours in one position. Gentle, regular movement helps reduce stiffness and keeps blood flowing to the spine. Think of it as giving your discs the oxygen and nutrients they need to heal.

2. Strengthen and Balance Your Muscles

Muscular imbalance is often the root cause. Targeted exercises that strengthen your core, back, and neck muscles can help restore balance, support the spine, and reduce pressure on the discs. Start small and build gradually.

3. Stretch and Release Tension

Gentle stretches for the hips, hamstrings, shoulders, and chest can ease the tightness that pulls the spine out of alignment. Releasing this tension gives your discs space to heal and reduces irritation to the nerves.

Protect Your Spine

A bulging or herniated disc can feel frightening, but with the right approach, most people recover without surgery. The key is to address the underlying causes — muscular imbalance and overuse — and build healthier habits that support your spine long-term.

By moving well, strengthening your body, and maintaining balance, you can protect your spine, reduce nerve irritation, and get back to living without constant pain.

Want help rebalancing your muscles to create a stronger, more resilient body?

Sabrina is a movement specialist based in Worcester Park, London, helping people overcome pain, move better, and enjoy active, fulfilling lives. With expertise in sports and remedial massage, personal training, and the Emmett Technique, she works with clients to relieve pain, improve mobility, and build strength. Treatments and training sessions take place in her private home treatment and training room. If you would like to discuss your needs, book a Discovery Call.