Things to Avoid with Bulging Discs and Herniated Discs
Sit Ups & Crunches
This popular exercise can cause severe pain for people who have sciatica, herniated discs, or both. Forward flexion of the spine puts enormous pressure on your discs.
Straight Leg Raises
It is better to not raise your leg. This could cause damage to the spinal discs.
Squats
When you squat, your entire body can shift to the back. This can put too much strain on your spine, and could lead to disc herniation.
Standing Hamstring Stretch
This creates a rounded effect in the lower back, which stresses the intervertebral discs in the lumbar spinal spine.
Deadlifts
This exercise should be avoided by people with herniated discs as it can cause strain to their spines and discs.
Leg Press
Leg press refers to a leg exercise where the legs are raised towards the chest. It involves rounding the spine, bringing the hips upwards and raising the legs. For those who have disc problems, this is not recommended.
Biking & Cyclocross
Bicycling and bicycling require a forward-facing position. This can cause lumbar herniated disc damage.
These are some simple tips to prevent a herniated disc
Lifestyle changes can help prevent slipped disc problems. These prevention tips focus on the neck and lower back, as herniated discs are most common.
These are simple, but important tips to lower your risk.
Position improvement
No matter what position you’re in, it is important to keep your spine straight, whether you’re standing, walking, running, or sitting. Bad posture can put pressure on the discs in the spine, especially the neck and lower back. Straighten your spine and shoulders, back, head, and neck.
Regular exercise
Regular exercise should include strengthening the back, leg and ligaments as well as the tendons and core muscles. Aerobic exercise can help maintain healthy tissues and improve cardiovascular function. Flexibility exercises help ligaments and back muscles stay flexible and stretch.
Correctly lift items
To lift heavy objects, people often bend at the waist. If the leg muscles are being used to lift heavy objects, it is important that the back is used. They can also twist their waists when lifting heavy loads. Straighten your back while aligning your spine. To lift the load, bend your knees. This uses the power of your legs to lift the load.
Maintain a healthy weight
Being overweight or obese can cause excessive strain to your back and knees. Bad posture can also lead to poor posture.
Manage stress
Stress can lead to tight muscles and ligaments, which can cause stress. This can increase the pressure on your spine. Regular stress-relieving activities can help reduce the effects of constant stress on your body. It is important that you constantly change your position Long periods of sitting still can put pressure on the spine, and some spinal discs. Medical research suggests that people should move at least once per 30 minutes.
Stop smoking
Smoking can cause tissue damage, which reduces the availability of nutrients and oxygen. This can increase your chances of developing osteoporosis or spinal disc degeneration. Heavy coughing from smokers can cause pressure to their spines.
Straight Leg Raises
Straight leg raises can cause injury and put too much pressure on the spine. If you have a herniated disc, lunges will be a safer exercise for your legs.
Neck pain exercises
Neck pain can occur after a slipped disc. Sometimes nerves can become compressed, causing pain in the neck and shoulder muscles. Sometimes you may feel shooting pains in your arm. This exercise can reduce neck pain caused by a slipped disc or an injury to the upper spine.
- Neck stretches
To relieve pain and pressure from a herniated disc near your neck, try the following:
- Your head should be on the chair. Next, raise your chest towards the chest. Next, place your neck against the headrest.
- Move the left ear towards your left shoulder. Next, move your right ear towards your right shoulder.
- This pattern can be repeated multiple times.
Hamstring exercises
Strengthening your hamstring muscles can help support your back and core if you have a slipped disc.
These hamstring stretches should be done:
- You can stretch your legs by sitting down. Sitting down can help you stretch your hamstrings.
- One foot should be on the ground, the other on a chair. Your heel should be on the ground.
- Straighten your back, and then stretch your leg out so there is an extension at your upper thigh.
- This position should be kept for between 15-30 second.
- Switch legs and repeat the process several more times.
- Towel hamstring stretch
These are some ways to strengthen your hamstrings.
- One foot should be in the air. The other foot should be flat on a yoga mat.
- Wrap a towel around the foot of your leg in the air.
- While you hold the towel, pull it towards your body.
- Hold the button down for 15-30 seconds
- Switch legs and repeat the process several more times.
Exercises for low back pain
These exercises can help reduce pain in the lower back as well as strengthen the muscles. This will provide you with more support and help prevent future injuries.
- Back flexion stretch
Back flexion exercises strengthen spine and back muscles. Consult a doctor before performing these exercises after a back injury. To perform a back flexion stretch:
- Keep your back flat on the ground, and then bring your knees to your chest.
- Keep your head high and move your neck forward until you feel a stretch at the back.
- This process can be repeated multiple times.
- Spread your legs out from your knees to your chest.
A knee-to-chest stretch can be used to separate the muscles from each side for a gentler stretch. Here are some suggestions:
- Place your hands on the floor and place your back on it.
- Now, place your hands behind your knees and pull the other hand towards your chest.
- Switch legs and repeat the process several more times.
- Piriformis muscle stretch.
The piriformis muscle is small and located in the buttocks. You can stretch this muscle:
- Place your hands on your stomach, and your toes on the ground.
- Place one foot on top and place the other on the bent knee.
- Gently bring your crossed knee towards your chest until you feel a stretchy sensation in your buttocks.
- Continue to both.
What is the purpose of exercise?
A herniated disc can be treated by physiotherapy and other exercises. After experiencing a herniated disc, your doctor will recommend you rest for several days. You can strengthen your spine muscles by engaging in gentle activities or exercises. This will help lower pressure on the spine column. They can increase flexibility and help prevent a herniated disc from recurring. Your doctor may suggest that you begin slowly and increase your activity gradually. The doctor will tell you what exercises to do and what not during recovery.
These gentle exercises can help a herniated disc:
- Yoga
- Swimming
- Walking
- Cycling
When you’re lifting or bending, all exercises should be done carefully and slowly. Doing exercises should not be painful. If someone feels pain, stop the exercise and contact their doctor.
