A herniated disc is a painful condition. Symptoms of this problem include arm and leg pain, numbness, and tingling in the leg and muscle weakness. The condition is typically caused by wear and tear on the discs in your back, according to MayoClinic.com. Even though this problem is uncomfortable, resting too much isn’t beneficial. Regular exercise, with your doctor’s approval, can help your body release endorphins, which are the body’s natural painkillers. Cycling is a low-impact activity that minimizes pressure on your herniated disc.
Cycling Frequency
At a minimum, you need 150 minutes of cycling weekly, recommends MayoClinic.com. Also, talk with your doctor about adding two strength-training sessions to your exercise routine. Under your doctor’s care, strengthening your back and core muscles can help ease pain and prevent future back injury. Your doctor or physical therapist will help you design a safe program.
Interval Training
You can also use cycling with an interval training approach to build strength and endurance. With this approach, you alternate moderate and vigorous intensities. For example, start by cycling at a slow pace. After a few minutes, increase your intensity a little higher. Continue this rotation for at least 30 minutes. If you experience back pain when increasing intensity, drop back to the lower intensity right away.
Circuit Training
Another option for building strength with a herniated disc is through circuit training. Start by cycling for a few minutes at a moderate pace. Then, switch to a strength-training exercise. Rotate back to cycling for a few more minutes, than select a new strength-training activity. Discuss strength-training activities with your doctor or physical therapist. Use your own body weight, light hand weights or resistance tubing to strengthen your major muscle groups, such as the arms, legs, chest, back and core.
Red Flags
If cycling is making your symptoms worse, discontinue the exercise and consult your doctor. Red flags include pain or weakness in your back, leg or arm. Also, if you experience a loss of sensation in the back of your legs or thighs, stop exercise immediately and talk with your doctor. These might be symptoms of a more serious injury, according to MayoClinic.com.
