Approximately 90 percent of disc herniations occur at L4-L5 or L5-S1, according to Spine-Health.com. They can be caused from a severe traumatic incident or more often from repeated, incorrect movements or long-term, high-impact activities. The good news is that once you have controlled the pain, you can exercise regularly. However, there are some exercises that you should avoid or use caution if performing with an L5-S1 disc herniation.
Disc Herniation
Between each vertebra in your spine is what is known as an intervertebral disc. These discs act as cushions and allow movement of your spine. When you have a herniation, the inner core of the disc has leaked out or there is a weak spot and the disc is protruding and putting pressure directly on the nerves of your spinal column. Rest, medication and physical therapy often can manage the problem. Once your symptoms are under control, you should be able to begin or resume regular physical activity.
Activity to Avoid
Depending on the severity of your injury and symptoms, you may be able to gradually resume whatever you were doing before the herniation occurred. However, often some activities may be contraindicated by your physical therapist or physician. Avoid long-duration, high-impact activity to avoid continuous impact to your lower back. Modify activities so that you are not excessively flexing, extending or rotating your spine. Remove exercises that load your spine, such as a squat with a bar on your shoulders. Stop any activity that increases your pain level immediately.
Exercises to Include
Keep your cardiovascular exercise low-impact as much as possible. These activities include swimming, cycling, walking or using an elliptical trainer. Strengthen the muscles of your core with gentle flexion, extension and rotation. Start with small movement and gradually progress. Stretch at least three days per week or after every exercise session. Many muscles of your upper and lower body can pull your body out of proper alignment if they are short and tight. Practice every exercise and daily movements with a neutral spine and correct form to prevent further trauma.
Considerations
If you are a competitive athlete, speak with your doctor and physical therapist about continuing competition, and always listen to your body. Do not expect to do exactly what you did before your herniation right away. If you were not exercising on a regular basis and want to continue after therapy, hire a certified trainer with experience in disc herniations. Take exercise slowly and gradually, and do not expect results overnight.
