When our patients hear the term herniated disc, or any of its synonyms, bulging disc, ruptured disc, I’m sure you’ve heard them all, they often hang their head in defeat. Many people believe that this type of back pain puts an end to any type of active lifestyle or exercise. We have good news, while living with a herniated disc can be challenging, it doesn’t mean you have to give up on exercise entirely. In fact, staying active with the right exercises can actually help manage symptoms, strengthen supporting muscles, and improve your overall spinal health. However, it’s crucial to approach exercise with caution and choose activities that won’t exacerbate your condition. Let’s talk about which exercises are safe and tailored for individuals with a herniated disc, allowing you to stay active while protecting your spine.
Understanding Herniated Discs
Before diving into specific exercises, it’s important to understand what a herniated disc is and how it affects your body, other than the aches and pain you feel consistently. A herniated disc occurs when the soft inner core of a spinal disc pushes through a tear in the tough outer layer. This leads to pain, weakness, and sometimes numbness or tingling in the affected area. Of course, we offer many treatment options to relieve your herniated disc pain here in our Scottsdale clinic. But, if you’re not ready to come in yet or if you’re already a patient and just looking to maintain a healthy spine between visits, exercise can play an important role in managing symptoms and preventing further injury, but it’s crucial to choose activities that alleviate rather than aggravate your condition.
Safe Exercises for Herniated Discs
Walking
We dedicated a whole page to walking for herniated disc pain relief. Walking is a great, low-impact aerobic exercise that helps improve circulation, strengthen muscles, and maintain spinal flexibility without putting excessive strain on the back. Start with short walks and gradually increase duration and intensity as tolerated. Make sure you’ve got a good, supportive pair of shoes. Stay hydrated and protect yourself from the hot Phoenix sun, even during the winter months.
Swimming
Swimming and water aerobics are some of the best types of exercises for anyone who needs a low impact workout. They’re excellent options for individuals with herniated discs because the water provides buoyancy and supports the body, reducing pressure on the spine. The movement and resistance in the water helps to strengthen muscles, improves heart health, and promotes flexibility without exacerbating symptoms. Plus, we live in Valley of the Sun, I’m making this statistic up, but I don’t think it’s a stretch to say that 9/10 families would agree that swimming is our favorite pastime here in Phoenix. So, if you’re going to be in the pool anyway, why not get some exercise in?
Yoga
This one may be a no brainer and if you pay attention, you’ve probably found yourself doing some yoga stretches without even realizing you were doing it, because they just felt right and relieved tension. Gentle yoga poses can help alleviate back pain, improve flexibility, and strengthen core muscles, which are essential for supporting the spine. Aim for yoga poses that focus on gentle stretches, such as cat-cow, child’s pose, and sphinx pose, while avoiding deep backbends or poses that put excessive strain on the spine. Remember to always practice taking deep breaths with every stretch. When we stop taking deep breaths, we stop practicing yoga.
Pilates
Pilates exercises emphasize core strength, stability, and proper alignment, making them ideal for individuals with herniated discs. Pilates can help improve posture, enhance spinal mobility, and strengthen the muscles surrounding the spine while minimizing stress on the affected area.
Core-Strengthening Exercises
Strengthening your core muscles, including the abdominals, obliques, and lower back muscles, can help provide stability and support to your spine, reducing the risk of further injury. You don’t have to call it yoga or Pilates, rather just spend some time daily and focus on exercises such as pelvic tilts, bridges, plank variations, and bird-dogs. No need to practice any movements that involve heavy lifting or twisting. We’re not going for a ripped 6 pack of abs here. We’re going for a supportive core that provides stability.
Stationary Biking
Stationary biking offers a low-impact cardiovascular workout that helps improve endurance and leg strength without straining the back. Make sure that the bike is adjusted to ensure proper posture and alignment. If the seat or the handlebars are out of position, you could do more harm than good. Start with short sessions and gradually increase intensity as your body allows. Don’t force anything. Again, just like with the core-strengthening exercises, we’re not going for the tour de France. We’re just trying to remain active while keeping our back pain in check.
Safety Tips for Exercising with a Herniated Disc
- Always consult with a healthcare professional before starting any exercise program, especially if you have a herniated disc.
- Listen to your body and avoid any movements or activities that cause pain or discomfort.
- Start slowly and gradually increase the intensity, duration, and frequency of your workouts.
- Focus on proper form and technique to avoid putting unnecessary strain on your spine.
- Incorporate a variety of exercises to promote overall fitness and prevent boredom.
- If you experience persistent or worsening symptoms, stop exercising and consult your healthcare provider.
We're Here for You in Scottsdale
A herniated disc diagnosis doesn’t mean you have to sideline your fitness goals. By incorporating safe exercises into your routine, you can strengthen supporting muscles, improve spinal health, and manage symptoms more effectively. Remember to prioritize proper form, listen to your body, and consult with a healthcare professional to ensure a safe and tailored exercise program. With dedication and patience, you can maintain an active lifestyle while protecting your spine for years to come.
We’re always here to help with our many non-invasive pain-relieving technologies if you need help with your herniated disc pain. Our chronic pain experts do not believe in cookie-cutter treatment plans. We’ll get to the bottom of what’s causing you pain and treat the condition, not the symptoms. We’re here to get you back to living your life without interruption and with the pain relief you’ve been looking for. Call today for a free consultation.
