Gentle Somatic Classes
Somatics For Bulging Discs
How Somatics can help with sever back pain caused by bulging discs. It works with a series of gentle movements using a mind body communication, through the nervous system to release muscles.
Lyn Gregory
5/4/20261 min read
Somatics, specifically Hanna Somatics, treats bulging discs by addressing the muscle tension and sensory-motor amnesia that compress the spine. Through a gentle technique called pandiculation, you consciously contract and slowly release tight back and waist muscles, teaching your nervous system to relax and stop squeezing the discs.
Key Somatic Exercises for Bulging Discs
Because the underlying cause of disc protrusion is often chronically contracted muscles pulling on the vertebrae, the following foundational exercises are widely used to gently release the lower back.
There are different series of exercises depending where the disc is bulging always contact a Somatic Practitioner before proceeding with any exercises.
The Arch & Flatten: The most basic movement, done while lying on your back with knees bent. You slowly arch your lower back (breathing in), then slowly flatten your back into the floor (breathing out) while consciously relaxing your muscles.
The Back Lift: Performed on your stomach, this targets the lower back and gluteal muscles. It helps you learn to voluntarily engage and then gently release the tight muscles that may be causing spinal compression.
The Arch & Curl: This movement combines a spinal arch with a gentle curl-up, allowing you to gradually lengthen the abdominal muscles and the back extensors to restore balance to your core.
Pandiculation V's Stretching: Instead of forcing a stretch (which triggers a protective muscle contraction), pandiculation involves contracting a muscle, then releasing it very slowly so your brain can recalibrate its resting tension.
Extreme Slowness: Movements must be performed slowly and gently. If you feel sharp pain, you stop or reduce the range of motion.
Internal Awareness: The focus is purely on your internal sensation of the movement, not the physical appearance of the movement.
For a structured introduction to these exercises, guided sequences are available on The Membership or Purchase Classes tab in the menu.
Or contact me for a one to one session in person or by video link