Can Walking Help with a Herniated Disc?

walking for herniated disc pain.

Walking can be beneficial for people with a herniated disc, especially when done with proper form and moderation. Walking is a low-impact activity that can be done indoors or outdoors. It promotes healing by improving circulation, strengthening core muscles, and enhancing spinal stability. Plus, it releases endorphins, which act as natural pain relievers, and helps give your mental health a nice boost, which never hurts.

What is a Herniated Disc?

A low back or neck herniated or bulging disc is when the middle gelatinous part of the disc projects outward, causing pain.

A bulge is when there is outward (usually posterior) movement without injury to its restraining connective tissue called the annulus. If the disc causes some disruption of the annulus, it is called a herniation. If it projects through the annulus, it is called a protrusion. 

The terms, slipped disc, ruptured disc, herniated disc, and bulged/bulging disc are terms commonly used interchangeably, but they refer to slightly different conditions of the intervertebral discs in the spine. Dive even deeper into the differences between spinal disc issues here.

Let’s dive into a few of the benefits of walking to help with a herniated disc.

  • Improves Blood Flow: Gentle walking increases circulation, helping to deliver nutrients and oxygen to the affected area, which can support healing and reduce inflammation.
  • Strengthens Core Muscles: Walking helps engage and strengthen core muscles, which play a vital role in supporting the spine. A strong core can relieve some of the stress on your back, reducing pressure on the herniated disc.
  • Promotes Flexibility and Mobility: Walking can help keep your spine mobile and flexible, which can prevent stiffness and reduce the risk of further injury.
  • Releases Endorphins: Walking and other forms of exercise release endorphins, the body’s natural pain relievers, which may help manage pain without the need for medication.

Tips for Walking with a Herniated Disc

walking with back pain.Always start slow, especially if you feel any sort of pain or pressure in your back or legs. Your herniated disc can cause sharp shooting pain up and down one or both legs. When you’re walking to help with this type of pain, remember you’re not walking to get your heart rate up or win a race. It’s OK to start slow and with shorter walks at first. You can gradually increase your distance as your tolerance grows. Likewise, keep an eye on your posture. This one is tough for a lot of people, especially desk jockeys and women with dense breast tissue. Focus on keeping your head up, shoulders back, and core engaged.

A couple of other important tips that you probably already know, but we’d be remiss if we didn’t mention, avoid inclines and declines, as this can be too strenuous on your back and knees. And lastly, always wear supportive shoes. Proper footwear can help in maintaining good posture and will absorb some of the shock, so your spine doesn’t.

Pre-Walking Warm-Up and Stretching

Although walking is low-impact, warming up and stretching help reduce muscle stiffness and improve flexibility. Here’s a quick and easy routine that will probably feel good on your back, even if it rains you have to skip your walk (but don’t skip it!):

  • Pelvic Tilt: Stand or lie on your back and gently tilt your pelvis forward and back to warm up the lower back muscles.
  • Gentle Hamstring Stretch: Loosely bend forward to stretch your hamstrings but avoid straining. Tight hamstrings can pull on the lower back, so keeping them flexible can ease disc-related pressure.
  • Knee-to-Chest Stretch: Lying on your back, pull one knee up to your chest and hold for a few seconds, then switch. This stretch targets the lower back without adding too much pressure.

Post-Walking Care

When you’re finished walking, listen to your body. You know your body better than anyone. Take a few steps to care for it when you’re done and you’ll be thankful later.

  • Stretch Again: After your walk, a few gentle stretches can help relax muscles and prevent stiffness. Repeat the hamstring and knee-to-chest stretches to maintain flexibility.
  • Cool Down with a Cold Pack if Needed: If you experience any flare-ups, apply a cold pack to the lower back to reduce inflammation.
  • Hydrate and Rest: Staying hydrated helps with muscle recovery, and a brief rest period can allow your body to fully benefit from the walk.

Walking can be a great tool for managing a herniated disc, but it’s essential to approach it with care. By focusing on posture, listening to your body, and maintaining a balance between movement and rest, you can support a faster, healthier recovery between your visits with Dr. Zimmerman at LaserTech. 

Want to do more than just walking? Check out these other safe ways to stay active with a herniated disc.

Ready to start enjoying the benefits of laser pain relief?

We provide hope to those who are looking to get out of pain without surgery, injections, or drugs. We don’t just mask your pain. We get to the root of what’s causing your pain and we treat it. 
Schedule an Appointment