Disc Bulges and Back Pain: What You Really Need to Know

If you’ve ever been told you have a disc bulge and that you should never lift anything again, let’s clear that up.

Yes, sometimes back pain can make lifting feel sensitive. But a disc bulge does not mean you’re doomed to avoid picking things up for the rest of your life.

In fact, many people in Memphis — and all over the world — are walking around with disc bulges and don’t even know it. Some have them and never feel pain.

Even if you do have symptoms, discs can heal, and your body is far more resilient than you may have been told.

Disc Bulges Are More Common Than You Think

A large study reviewed thousands of spinal MRIs in people who did not have back pain.

Here’s what they found (Brinjikji et al., 2015):

• 40% of 30-year-olds had disc bulges

• 50% of 40-year-olds had disc bulges

• 60% of 50-year-olds

• 70% of 60-year-olds

• 77% of 70-year-olds

The takeaway? Disc bulges are a normal part of aging, just like getting gray hair. Most of the time, they don’t cause pain at all. You could even call them "wrinkles of the spine."

Citation: Brinjikji W, Luetmer PH, Comstock B, et al. “Systematic Literature Review of Imaging Features of Spinal Degeneration in Asymptomatic Populations.” AJNR Am J Neuroradiol. 2015 Apr;36(4):811–816.

Why Disc Bulges Aren’t the Whole Story

Can a disc bulge cause pain? Yes, sometimes. But it’s rarely the only factor.

Other common contributors to back pain include:

• Muscle tension or weakness

• Stiff or irritated joints

• Movement patterns that overload certain areas

• General sensitivity in the nervous system

  
  

That’s why simply saying you "have a disc bulge” doesn’t explain the whole picture, and it shouldn’t define your future.

Getting Back to Lifting Safely

Here’s the truth: lifting is something all of us need to be able to do in daily life.

The real problem we see isn’t disc bulges themselves, it’s the fear they create.

Many people are scared to bend or pick something up because a (well-meaning but misinformed) provider told them they shouldn’t.

At 901 Physical Therapy here in Memphis, we help people gradually return to lifting with confidence. We focus on building strength, restoring healthy movement patterns, and reducing fear so you can get back to living life without worrying that your back is “broken.”

The Bottom Line

A disc bulge is not a life sentence. It doesn’t mean you’ll always have pain, and it doesn’t mean you can’t lift again. With the right guidance, most people can return to the activities they love, stronger and more resilient than before.

If you’ve been told to avoid movement or if fear has kept you from living fully, we’d love to help. Our team specializes in taking the guesswork out of back pain and guiding you toward a long-term solution.

👉 Book a free discovery call today to start your path back to strength and confidence.