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Exercise for Herniated Disc - Alleviating Pain and Promoting Healing
Explore the significance of exercises for herniated disc management. Discover effective exercises to alleviate symptoms and promote healing.
A herniated disc, commonly referred to as a slipped or ruptured disc, is a prevalent spinal condition that impacts a significant number of individuals globally. This condition arises when the inner core of a spinal disc, which is soft in nature, protrudes through its tough outer layer, resulting in varying degrees of pain, discomfort, and potential compression of nearby nerves.
While conventional approaches such as medication and physical therapy are frequently employed for herniated disc management, exercises for herniated discs and their importance in facilitating the healing process and supporting recovery should not be overlooked. By engaging in gentle exercises tailored to address the needs of individuals with herniated discs, patients can potentially alleviate symptoms, encourage the mending area, and ultimately improve their overall well-being. Emphasizing the significance of exercise programs alongside other treatment modalities can play a crucial role in enhancing the outcomes for those dealing with herniated discs.
Our contributor Mary Sabat, RDN, LD, and Ace Certified Trainer, says, “Exercises for treating a herniated disc should ideally be approved and guided by a qualified physical therapist or healthcare professional. Herniated discs are a complex condition, and the choice of exercises must take into account the individual's specific symptoms, severity of the herniation, and overall health. A therapist can assess the patient's condition, provide a personalized exercise plan, ensure proper form and technique to prevent further injury, and make necessary adjustments as the patient progresses. Attempting exercises without professional guidance can potentially worsen the condition, so seeking expert supervision is highly recommended.”
What Is a Herniated Disc?
To understand the impact of exercise for herniated discs, it is essential to grasp the basics of this condition. The spinal column consists of vertebrae separated by intervertebral discs, which act as shock absorbers. A herniated disc occurs when the gel-like nucleus pulposus leaks through a tear in the outer annulus fibrosus. This can result from degenerative changes, trauma, or repetitive stress on the spine.
According to a study (1) herniated discs most commonly occur in the lumbar spine, leading to lower back pain, sciatica, weakness, and numbness. The severity of symptoms may vary, depending on the extent of the disc herniation and the degree of nerve compression. Understanding the underlying mechanisms of a herniated disc can help individuals make informed decisions regarding their treatment and exercise routines.
What Are the Symptoms of a Herniated Disc?
The symptoms of herniated discs can have a significant impact on an individual’s quality of life. Some of the key symptoms are explained below:
- Pain: Pain (2) is the most common symptom of a herniated disc. The intensity and duration of pain can vary from person to person. This pain often radiates along the affected nerve root, leading to leg pain or arm pain if the condition affects the cervical region.
- Numbness and tingling sensations: Herniated discs can compress nerves, leading to disrupted sensory function. Numbness and tingling sensations (2) may be experienced in the areas supplied by the affected nerves. For example, numbness or tingling may occur in the legs, feet, arms, or hands.
- Muscle weakness: Nerve compression caused by a herniated disc can also affect motor function. Muscle weakness (2) is a common symptom and may result in reduced grip strength, difficulty walking, or impaired coordination.
- Reflex abnormalities: A herniated disc can disrupt the nerve signals responsible for reflexes (3). As a result, individuals may experience diminished or absent reflexes in the affected area. This can be assessed through physical examination by a healthcare professional.
- Sciatica: Sciatica refers to pain that radiates along the sciatic nerve, which is often affected by a herniated disc in the lumbar region (4). It can cause pain, tingling, numbness, or weakness in the leg or foot on one side of the body.
- Cauda equina syndrome: In rare cases, a herniated disc can compress the cauda equina, resulting in cauda equina syndrome (5). This condition is a medical emergency and requires immediate attention. Symptoms may include severe lower back pain, loss of bladder or bowel control, sexual dysfunction, and numbness in the groin area.
It is important to note that symptoms can vary depending on the location of the herniated disc. Lumbar herniations may affect the lower extremities and bowel or bladder function, while cervical herniations can lead to symptoms in the arm and hands. Another point to note is that these symptoms may worsen with specific movements or activities. Bending forward, lifting heavy objects, or sitting for extended periods can aggravate pain and discomfort. On the other hand, adopting a reclined or lying position may temporarily alleviate the symptoms.
Recognizing and understanding these symptoms is crucial for accurate diagnosis and tailoring appropriate treatment plans. Consulting with a healthcare professional is essential to receive a comprehensive evaluation, including physical examination and diagnostic tests, to confirm the presence of a herniated disc and guide future management.
5 Exercise for Herniated Disc
Exercise for herniated discs can play a vital role in helping to alleviate symptoms, promote healing and improve overall spinal health. Our contributor Mary Sabat says, “ Core strengthening exercises can be a valuable part of a comprehensive rehabilitation program for some individuals with herniated discs. It's crucial to focus on exercises that promote spinal stability and reduce stress on the affected area, rather than exercises that may exacerbate pain or worsen the condition. The appropriateness of specific exercises depends on the individual's condition and recommendations from a healthcare professional. So, it is crucial to approach disc exercises with caution and consult with a healthcare professional before initiating any new routines.
- Partial Crunches: One of the most effective exercises for herniated discs in the lower back is partial crutches (6). They strengthen the core muscles without placing excessive strain on the spine. To perform this exercise, you need to lie on your back with your knees bent and hands behind your head. Then engage your stomach muscles and lift your head and shoulders off the ground.
- Bird Dog: The bird dog exercise targets core stability and balance (7). It is suitable for individuals with both lumbar and cervical herniated discs. For starting position, get down on your hands and knees, then simultaneously extend one leg and the opposite arm while maintaining a neutral spine. Alternate sides and keep repeating the process till you reach the targeted number of sets. This exercise helps strengthen the muscles supporting the spine and improves overall stability.
- Cat-Camel Stretch: This is considered amongst the best exercise for herniated discs in neck and lower back as it promotes flexibility and mobility in the spine (8). Begin by getting on your hands and knees, gently arch your back upward (cat position), and then let your abdomen sink towards the floor while lifting your head and chest (camel position). The cat-camel stretch helps relieve tension and improves the range of motion in the spine.
- Pelvic Tilts: Pelvic tilts are particularly helpful for individuals with lumbar herniated discs (9). This exercise strengthens the abdominal and lower back muscles, providing stability and support to the spine. Lie on your back with your knees bent, tighten your abdominal muscles, and press your lower back against the floor. Hold for 10-15 seconds and then release all your muscles. Pelvic tilts assist in maintaining proper alignment and reducing stress on the lower back.
- Walking: Walking is a low-impact aerobic exercise for herniated discs (9) that helps improve overall fitness, promotes blood circulation, and supports weight management. It is especially beneficial for individuals with lumbar herniated discs but can also provide benefits for cervical herniated discs. You may start with shorter walks and gradually increase duration and intensity based on individual comfort levels.
Incorporating these exercises into a comprehensive treatment plan, under the guidance of a healthcare professional, can potentially provide benefits for individuals with herniated discs. However, it is crucial to note that the specific exercises and their intensity should be tailored to the individual's condition, symptoms, and limitations.
Exercise That You Need to Avoid
While exercise for herniated discs is generally beneficial, there are certain activities that should be avoided as they can exacerbate symptoms and potentially worsen the condition. It is important to prioritize the safety and well-being of the spine by being aware of exercises that people with herniated discs need to avoid.
- High-Impact Exercises: Activities such as running, jumping, and intense aerobic exercises can put significant stress on the spine, increasing the risk of further disc herniation or nerve compression (10). The repetitive impact and jarring motions associated with these exercises can worsen symptoms and cause increased pain. Therefore, individuals with herniated discs should opt for low-impact exercises that minimize strain on the spine.
- Intense Weightlifting: Heavy weightlifting exercises, especially those that involve the spine, such as deadlifts, or overhead presses, should be approached with caution (11). These exercises place a considerable load on the spine, potentially leading to increased pressure on the herniated disc and exacerbation of symptoms. It is advisable to avoid or modify exercises that involve heavy lifting or put excessive stress on the back.
- Twisting Movements: Exercises that require repetitive twisting or rotational movements of the spine should be avoided as they can aggravate the condition. Movements such as full sit-ups, Russian twists, or golf swings can strain the discs and increase the risk of further injury (12). It is essential to maintain a neutral spine position and avoid excessive twisting or rotational forces that may contribute to disc herniation or nerve compression.
Performing any exercise with improper form or technique, or pushing your limits while exercising can also increase the risk of injury. Thus it is crucial to maintain proper posture during any and all exercise routines while listening to your body and avoiding overexertion. A qualified fitness professional or physical therapist can help ensure that the exercises are performed correctly and safely while including adequate rest and recovery periods.
Conclusion
Exercise for herniated discs plays a crucial role in its management, offering potential benefits such as pain relief, improved flexibility, and enhanced overall well-being. Understanding the nature of a herniated disc and its symptoms is essential for tailoring exercise routines to individual needs. By engaging in targeted exercises and avoiding activities that may worsen the symptoms, individuals can promote healing, support recovery, and improve their quality of life. It is crucial to seek guidance from healthcare professionals to ensure that exercise routines are safe and suitable for each individual’s specific condition.
Contributor: Mary Sabat, RDN, LD, Ace Certified Trainer - Body Designs Ltd.
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