The complicated spinal issues can become hard to handle if you are not vigilant about them. It is essential that, before or after getting the best spine surgery, you incorporate a workout routine. Exercising can be beneficial in strengthening the muscles while offering support to the spine, enhancing flexibility, and improving blood flow. Further, it even helps in minimising the pressure caused by the herniated disc. You will not only be able to experience pain relief but also avoid any future injuries, as well as enhance the quality of life. However, it is essential to select the exercises carefully and with complete guidance from a professional. This blog will help you understand the exercises that can help offer herniated disc relief.
Understanding a herniated disc
Before jumping directly into the exercise routine, it is imperative to know about herniated discs. It is known to be a slipped or ruptured disc, which can happen when a soft and jelly-like center protrudes through the outer casing. This situation occurs when there is a certain pattern of pushing nucleus pulposus. Later, the inner section can get compressed or hamper the nearby nerves. This can further lead to various symptoms.
For better understanding, the causes of herniated discs involve:
- Age factor
Increasing age leads to drying out or weakening of spinal discs which can be problematic. This can lead them towards herniation.
- Repetitive strain
Overuse or repeated movements can result in wear and tear of the spinal discs.
- Injury
The falling or accidents cause trauma to the spine. This can result in the disc herniating.
- Other reasons
There are various other factors as well, such as genetics, smoking, specific occupations, or even obesity, that can result in disc herniation.
Why should an exercise routine be opted for with disc herniation?
There are ample reasons to exercise for better spinal health, such as:
- Pain relief as well as minimum inflammation
Gentle exercises can help in reducing pain associated with herniated discs, plus, they help with better blood flow, spinal nerve activity, etc., which is beneficial in minimizing inflammation. Moreover, regular exercise can enhance mental health while allowing you to remain positive.
- Strong supporting muscles
It is essential to have strong muscles around the spine for better support and stability. The involvement of lumbar stabilization can enhance mobility as well as stability. With routine exercises, deep trunk muscles can help with spine stabilization.
- Enhanced flexibility as well as mobility
Flexibility as well as mobility exercises can offer relief from pain or stiffness, which is associated with herniated discs. The exercise, hamstring stretches, can help minimize the pain or disabilities. Plus, it is effective in offering spinal flexibility as well as better motion.
What are the workout options for herniated discs?
- Low-impact aerobic exercises
- Walking – This is an effective exercise routine that helps in enhancing cardiovascular fitness and hastens the healing process. Start with slow walks and increase the duration or pace gradually.
- Swimming – With this exercise, the pressure on the spine or joints can be reduced, and it is a better option for herniated discs. Further, with constant movement in water, muscles tend to get strong.
- Cycling – This is a low-impact exercise that can enhance spinal mobility without straining the spine. It can help with spine intensity and enhanced endurance.
- Core strengthening exercises
- Pelvic tilts – This exercise is beneficial in strengthening the core and enhancing the health of the lower back.
- Bird dog – This exercise is done while engaging your core and keeping your back straight. It is effective in enhancing the core as well as strengthening the back while offering lumbar flexibility.
- Plank variations – Planks are the best exercise to strengthen the core without putting strain on the lower back. You can opt for standard planks, modified planks, side planks, etc.
- Bridges – You can opt for bridge exercise, which can help in strengthening the glutes as well as the lower back. It is effective in offering spine stability.
- Flexibility as well as stretching exercises
- Hamstring stretches – This exercise can be helpful in minimising the pain or disability in case of herniated discs. This exercise can offer many benefits and enhance flexibility in the body.
- Neck stretches – This exercise can help with flexibility. It can relieve pressure or pain for a person with a herniated disc. Try to do it slowly and follow the pattern carefully.
- Cat-camel stretches – Cat-cow stretches can help with spinal flexibility as well as mobility. Also, the exercise helps relieve pressure while enhancing spine mobility.
- Spinal decompression – This exercise can help create space between the vertebrae. Further, it is beneficial in relieving pressure and offering flexibility.
- Water-based exercises
- Water walking – Walking in water can offer benefits to the spine as well as the lower body muscles. However, while doing this exercise, ensure that you are keeping your back or spine straight while swinging your arms.
- Knee-to-chest – This exercise can help strengthen your core while supporting the spine. Ensure that you are doing it under the professional guidance for complete safety.
- Pool planks – While floating in the water, you can maintain a plank position, which can help with core muscles. Also, it offers support as well as spine stability.
- Leg lifts – Lifting alternate legs while in water can help strengthen the lower back.
What exercises should be avoided with herniated discs?
There are some exercises that should be avoided if you have a herniated disc, such as:
- High-impact activities
- Weightlifting
- Twisting
- Flexion exercises like sit-ups
- Extension exercises like backbends
Conclusion
Herniated discs can cause a lot of problems if you are not vigilant about this spinal issue. Also, this issue can worsen if you are not doing preventative measures, exercises, or seeking medical advice at the right time. The above-mentioned details are about the exercises that should be opted for during a herniated disc condition. Also, try to do every exercise after seeking the right medical advice. Orthoderma Clinic is the best place where you can get treatment for herniated discs. We have the best orthopaedic doctors who work in your favor and provide the best treatments without facing any hassle.