The human spine is made up of irregularly shaped bones stacked on top of each other. There are also spongy, cartilaginous discs between the bones, which provide cushioning and shock absorption. Over time, gravity, misuse and normal wear and tear compress these discs, which causes the edges to bulge beyond the confines of the spinal column. These bulging, or herniated, discs may present no symptoms or they can press against the nerves that exit the spinal column, causing pain, tingling and numbness along the path of the nerve. You can exercise with a herniated disc, but you need to take precautions.
Step 1
Consult your physician. Depending on the location of the herniated disc and the severity of your condition, your doctor may have you avoid certain exercises.
Step 2
Wear a weight belt or lumbar support for a lower back herniation. The lumbar support will help stabilize your spine during resistance exercises and prevent you from further aggravating the disc.
Step 3
Take an over-the-counter non-steroidal anti-inflammatory drug before you exercise to prevent swelling.
Step 4
Warm up for at least 15 minutes before your workout session, and allow at least 10 minutes cool down. Stretch after each session and hold each stretch for at least 10 seconds.
Step 5
Avoid exercises that flex your spine, such as crunches, which can aggravate a bulging disc. For abdominal work, focus on stabilizing exercises, such as the plank, instead. If you must bend forward, hinge forward at the hip instead of bending at the waist.
Step 6
Do exercises that extend the spine, such as the back extension machine, which can relieve a bulging disc.
Step 7
Incorporate core-conditioning exercises to strengthen the muscles that support the lower back. Pilates and yoga both incorporate exercises that strengthen the abs, lower back, buttocks and thighs.
Step 8
Apply alternating ice and heat to your lower back after each exercise session. Start with 20 minutes of ice, switch to 20 minutes of heat and end with another 20 minutes of ice.
Step 9
Take another NSAID, per the manufacturer's instructions, if you experience post-exercise pain and swelling.
Tips and Warnings
- Allow at least 24 hours rest between aerobic sessions and 48 hours rest between resistance sessions. Schedule regular sessions with your doctor to gauge your progress. If you experience pain in the area of the herniation or pain, tingling and numbness down your arms or legs, stop exercising immediately.
Things You'll Need
- Weight belt or lumbar support
- Over-the-counter non-steroidal anti-inflammatory drug
- Ice pack
- Heating pad
