A herniated disc is a rupture in the outer lining of one of the pad-like discs that cushion the bones in your spinal column. If you experience this type of injury, you can disturb the nerves near the rupture site and develop pain, weakness or numbness in your legs or arms. Certain exercises may help you can speed your recovery from a herniated disc.
Herniated Disc Basics
When a spinal disc herniates, the soft core of the disc, called the nucleus pulposus, breaks through the tough outer surface, called the anulus fibrosus. The nucleus pulposus contains a chemical that irritates nerve tissue, and symptoms typically develop both when the chemical initially touches nearby nerves and remnants of the chemical linger over time. In some cases, fragments of the anulus fibrosus also break away and cause physical irritation in other parts of the spinal column. Most people develop herniated discs as a result of age-related changes in the flexibility of the disc material.
Exercise Benefits
Doctors commonly recommend exercise as part of treatment for a herniated disc. Benefits of exercise include strengthening and stabilization of the supporting muscles in your lower back, as well as weight loss that can reduce the load on your back and spine. While you may need to rest for a couple of days after a disc herniation, prolonged physical inactivity can decondition your muscles and decrease the effectiveness of other forms of treatment your doctor may prescribe.
Types of Exercise
Typically, you can improve your condition and manage herniated disc-related pain with a combination of moderate-intensity aerobic exercises and stretching. Potentially suitable aerobic options include swimming, bicycling and walking. However, your doctor will need to determine which exercises will work best in your particular circumstances. Potential options for stretching include yoga and pilates. In some cases, your doctor may also ask you to perform specialized exercises designed to improve your posture, as well as the strength and flexibility in your lower back.
Results and Considerations
Most herniated disc patients that exercise see a significant improvement in their symptoms within roughly one month. Work with your doctor to plan the details of your herniated disc exercise program. In order to avoid worsening your condition, you may need to avoid weightlifting and other strength training exercises, as well as high-intensity forms of aerobics such as running or jogging. When consulting your doctor, try to pick suitable exercises that you enjoy and can perform regularly without boredom or dislike. In some cases, your doctor may also refer you to a physical therapist that can help map out an effective program.
References
- SpineUniverse: Herniated and Bulging Discs; Stewart G. Eidelson, M.D.; May 2010
- MayoClinic.com: Herniated Disk (Pages 1 and 3); December 2010
- SpineUniverse: Exercise and Herniated Discs; Kelly Rehan; December 2009
- American Academy of Family Physicians - FamilyDoctor.org: Herniated Disk: What It Is and What You Can Do; September 2010
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