5 Low Back Disc Bulge Facts You Must Know

Apr 24

Female with lower back pain at the physiotherapist

Back pain is one of the most common musculoskeletal conditions Australians experience, and if not managed appropriately, it can sometimes lead to chronic pain or disability.

When your lower back “flares up,” every movement can hurt. Sleeping may be uncomfortable, energy levels drop, and it’s normal to feel frustrated, anxious, or worried. We understand how confusing and overwhelming this can be.

Here are five evidence-based facts about lower back disc bulges to help you better understand your condition and recovery.

Fact 1: Lumbar discs are strong

Each lumbar disc has a jelly-like centre (nucleus) surrounded by a strong fibrous ring (annulus), with vertebral bones above and below.

Daily activities such as lifting, carrying, and bending can place forces of up to 170kg on the lower spine and discs. Despite this, the lumbar spine is designed to tolerate significant load.

Interestingly, studies show that running can strengthen and even increase the size of lumbar discs, highlighting that moderate loading is healthy for the spine.

Fact 2: Most disc bulges are normal and age-related

Disc bulges commonly develop as part of normal ageing after 20 years of age. Discs lose water content over time, reducing height and flexibility.

Less common causes include:

Lifting heavy objects incorrectly
Repetitive light lifting without sufficient strength
Prolonged sitting

Importantly, age alone does not increase your likelihood of experiencing low back pain.

Fact 3: Pain doesn’t always mean damage

Low back pain often occurs when the spine is exposed to increased load too quickly—for example, gardening all weekend, extending desk hours, or lifting heavier weights at the gym.

Pain is a protective signal from your nervous system, not a definitive indicator of structural damage. Factors like sleep, stress, fatigue, and diet can amplify pain signals by affecting hormones such as cortisol.

Fact 4: MRI findings do not predict pain or disability

Many people have been told they have a “permanent disc protrusion” based on MRI findings. However, research shows:

MRI results do not correlate with pain or functional ability
Many people without back pain have disc bulges on MRI

Over-reliance on imaging can create unnecessary fear and negative beliefs, potentially affecting recovery outcomes.

Fact 5: Disc bulges can heal and reduce naturally

A 2017 review found that about two-thirds of people with disc protrusions improve spontaneously, with some showing MRI improvement within three months.

There is no technique that can physically “put a disc back in place.” Instead, physiotherapy focuses on:

Reducing symptoms
Improving load tolerance and movement patterns
Gradually returning to normal activities
Addressing contributing habits or factors

Accurate information and evidence-based guidance are key to achieving realistic expectations and effective recovery.

If you’re experiencing low back pain or have questions about disc bulges, a physiotherapist can provide individualised assessment, advice, and management strategies.

Learn More

References:

^ ncbi.nlm.nih.gov/pmc/articles/PMC4035320/

$ https://www.nature.com/articles/srep45975

* ijmhr.org/ijpr_articles_vol2_2/IJPR-2014-608.pdf

# ncbi.nlm.nih.gov/pubmed/28072796

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