Living with a herniated disc can have a painful, disruptive effect on your lifestyle and exercise routine. While the cause of a herniated disc is unknown for many, there are treatments and exercises that can help ease pain. When embarking on an exercise plan, the most important rule of thumb is to listen to your body and stop when pain occurs.
Definition
A herniated disc, sometimes known as a slipped or ruptured disc, occurs when the cushion-like cartilage between your vertebrae tear and part of the nucleus pushes out into your spinal canal, causing irritation to one of your spinal nerves. While causes are largely unknown, most occur from age, everyday wear and tear on the spine, using your back to lift heavy objects, minor strain or sometimes a known incident where the spine is injured. The resulting pain from the herniated disc usually occurs in your back and leg or neck, chest, shoulder and arm.
Precautions
All herniated discs are not created equal, therefore it is important to know which movements negatively affect your back or cause additional pain. As a general precaution, it is recommended that you avoid high-impact activities like running, tennis, aerobics or jumping. The discs in your spine act as shock absorbers, so when one is affected, their power is weakened and provide less support for your spine.
Exercise
Recovering from a herniated disc should involved exercise of some sort. Cardiovascular exercise should include walking, biking, swimming and low-impact activities that do not put unnecessary pressure on your spine. Being sedentary will actually cause more harm than good. Keeping your muscles active and working to strengthen them, especially your stabilizers, will prevent further injury and pain.
Time
Depending on the severity of your injury, you should start your exercise program slowly. Aim for ten minutes per day in the beginning and eventually work your way up to 30 to 40 minutes per day, five times a week.
Considerations
If you are overweight you should strongly consider finding an appropriate weight for your body type. Extra pounds put extra stress on your spine and in turn worsen the pain from your slipped disc. Additionally, for all herniated disc sufferers, you should consider exploring yoga or Pilates to help improve posture, strengthen your core and gain flexibility. Improved strength and flexibility may provide relief for low back and leg pain. Speak to your doctor to develop the right exercise plan tailored to your herniated disc symptoms.
