A herniated disc is a painful condition that occurs when a disc in your lower spine slips or bulges out of place, according to the American Academy of Family Physicians. If the disk pushes out too far, it places strain on the nerves, which can cause pain in the back and legs. This condition can be further worsened by exercises that affect the back or place added strain on the spinal column, according to the New York Times. Avoidance of these exercises can help reduce the incidence of a herniated disc.
High-impact Exercises
High-impact exercises are those that involve striking the foot on the ground with a forceful impact. This shock is absorbed by your foot, then transferred up the leg--affecting your lower back, according to the New York Times. High-impact exercises include running, sprinting, jumping rope, step aerobics and any other sports that involve running--such as basketball and football. Avoiding these exercises can help reduce pain related to a herniated disc.
Twisting Exercises
A herniated disc most commonly occurs in the lumbar portion of the spine, which is between the lower ribs and the hips. These are the areas where a person commonly twists. When a person experiences a herniated disc, twisting can be difficult, according to the New York Times. Therefore, exercises that require twisting movements, such as ballet, football, golf or bowling, can be difficult for a person with a herniated disc.
Weightlifting
Sudden, jerking movements can cause extreme shock to the spine, according to the American Academy of Orthopaedic Surgeons. Not all weightlifting exercises are bad for the spine, but those that require bending forward and then lifting, such as Romanian deadlifts or barbell clings, may cause too much shock to the spine. Perform slow, controlled movements when weightlifting, and warm up before engaging in weightlifting. Instead of lifting heavy weights, reduce the weight lifted and perform more repetitions. This can reduce the amount of strain placed on the back.
Practice proper form when lifting weights. Lifting while hunched over or with the back arched can cause injury, according to Dr. Jolie Bookspan, a neck and back pain sports medicine specialist, on Academy of Functional Exercise Medicine. Lifting while standing also places less strain on the back than weightlifting exercises performed while seated.
References
- American Academy of Family Physicians: Herniated Disk: What It Is and What You Can Do
- Academy of Functional Exercise Medicine: Herniated Discs, Degenerating Discs and Sciatica
- American Academy of Orthopaedic Surgeons: Herniated Disk
- Spine Universe: Herniated Disc: Treatment and Recovery
- New York Times: Herniated Disk
