Cardio Exercise For Disc Problems

Discs are soft, flexible elements between bones in the spine. They flex and keep bones separated as the back changes positions. Discs are sometimes damaged, and the outer layer bulges or splits, causing pressure on a nerve and pain; these are called herniated or slipped discs. Some disc problems require surgery, but most will eventually heal. Exercising will help, but the type will depend on the severity of the injury and the pain level.

Water

You can begin some form of cardiovascular exercise, to work your heart and lungs, as soon as your back pain has subsided enough to permit movement. Water exercises are best in the early stages, because the water will support the body and allow aerobic movement without severe pain. Start by just walking in the water, about waist deep. Water aerobics or water jogging, with the waist supported with a flotation belt are excellent for aerobics without back strain.

Swim

Swimming is a good aerobic activity once back pain allows kicking and arm stroking without severe pain. Stick with a simple stroke, like freestyle or crawl, which does not require intense back movement. Swim lap intervals, one fast, one slow, to get maximum cardiovascular benefit. Warm up and start aerobic activity by walking briskly in a shallow portion of the pool for five or 10 minutes.

Bicycle

Bicycling is another good aerobic activity that does not unduly strain the spine. Adjust the bike's seat and handlebars so there is no pressure on the injured disc. Use a padded seat if sitting on the bike is uncomfortable. Try a recumbent bicycle, with a bucket seat and the pedals in front of the rider rather than underneath the seat. Recumbent bikes are less stressful on the back than upright models and can give as good a cardio workout.

Walk

Walk as soon as you are able. Walking is an excellent aerobic activity when done briskly. Try to walk 30 to 40 minutes at a time, at a moderately fast pace, perhaps 15 minutes to the mile. Alternate rapid walking and slow walking to get the heart rate up and build cardiovascular endurance. Swing your arms in exaggerated fashion or pump them with closed fists like you were punching to increase the cardio effort.

Stretch

Stretch daily, which is not strictly a cardiovascular workout but will help strengthen back and stomach muscles and speed recovery. Do stomach crunches, pushups and other calisthenics but do them rapidly to create a cardio effect. Avoid any exercises with high impact, like jogging or jumping, until the disc is completely healed.