Things to Avoid for Herniated Discs and Bulging Discs
Sit Ups & Crunches
For people with sciatica or herniated discs, this popular exercise can be very painful. Forward flexion of your spine places enormous pressure on the discs.
Straight Leg Raises
It is best to avoid raising your leg. This can cause spinal disc damage.
Squats
The whole body’s weight can shift to the lower back when you squat. This can cause too much stress on your lumbar spine and can lead to disc herniation.
Standing Hamstring Stretch
This creates a rounding effect in the lower back that stresses the intervertebral discs in the lumbar spine.
Deadlifts
People with herniated discs should avoid this exercise as it can cause strain to the spine and discs.
Leg Press
Leg press is a leg exercise that involves the legs being raised close to the chest, rounding the spine and bringing the hips up. This is not recommended for those with disc problems.
Biking & Cyclocross
Bicycling and biking requires a forward-facing posture. This is bad for your lumbar herniated disc.
Here are some easy tips to avoid a herniated disc
Lifestyle changes are key to preventing slipped disc problems. Many of these prevention tips are focused on the neck and lower back as herniated discs are most common.
Here are some simple or basic tips to reduce your risk.
Position improvement
It is important to maintain a straight spine, no matter how you are sitting, standing, running, or walking. Poor posture can cause pressure on the discs of the spine, particularly in the neck and lower back. Straighten your spine, shoulders, back, and head.
Regular exercise
Regular exercise should include exercises to strengthen the back, leg, ligaments, tendons, and core muscles. Aerobic exercise is beneficial for maintaining healthy tissues and improves cardiovascular function. Flexibility exercises keep ligaments and back muscles flexible and stretch.
Lift items correctly
People often bend at their waist to lift heavy objects. When the strong leg muscles should be used to lift heavy items, this means that the back is being used. Worse, they can twist at their waists while lifting heavy loads. Stand straight while aligning your back. Bend your knees to lift the load. For lifting, this uses the force of the legs.
Keep a healthy weight
Obesity and being overweight can put excessive strain on your back and knees. Poor posture can also be a result.
Manage stress
Tight muscles and ligaments can result in stress, which can then increase pressure on the spine. Do stress-relieving activities regularly to reduce the physical effects of constant stress on your body.It is important to change your position frequently
Standing for long periods of time without moving around can cause pressure on the spine and certain spinal discs. According to medical research, people should move around at least once every 30 minutes.
Stop smoking
Smoking can cause damage to healthy tissue, reducing the amount of nutrients and oxygen available. This could increase your risk of developing osteoporosis and spinal disc degeneration. Smokers who have a habit of heavy coughing can increase the pressure on their spines.
Straight Leg Raises
Straight leg raises can put too much pressure on your spine and cause lower back pain for people with injuries. Lunges are a safer way to exercise your legs if you have a herniated disc.
Neck pain exercises
After a slipped disc, neck pain can be common. The nerves can be compressed, causing pain in the neck or shoulder muscles. You may feel shooting pains down your arm. This exercise can ease neck pain from a slipped disc in the neck or upper spine.
- Neck stretches
The following exercises can be used to relieve pressure and pain from a herniated disc near the neck:
- Place your head on a chair, and raise your chin towards the chest. Next, move your neck forward against the headrest.
- The left ear should be moved towards the left shoulder. Next, move the right ear towards the right shoulder.
- This pattern can be repeated several times.
Hamstring exercises
If you have a slipped disc in your lower spine, strengthening your hamstring muscles will help support your core and back.
These hamstring stretches are recommended:
- Stretch your legs in a sat position. You can stretch your hamstrings gently by sitting down.
- Place one foot on the ground and the other straight out on a chair. The heel should be on the floor.
- Straighten your back and extend your leg so that there is a stretch at the upper thigh.
- This position should be held for between 15-30 seconds.
- Repeat the process several times, switching legs.
- Towel hamstring stretch
The following will help you to stretch your hamstrings deeper:
- Place one foot in the air and lie flat on a yoga mat.
- In the air, wrap a towel around your leg’s foot.
- Pull the towel towards your body while holding the towel.
- For 15-30 seconds, hold the button down.
- Repeat the process several times, switching legs.
Low back pain exercises
These exercises will help relieve pain in the lower back and strengthen the muscles. This will give you more support and prevent any future injuries.
- Back flexion stretch
Back flexion exercises strengthen the back and spine muscles. Before performing these exercises following a back injury, consult a doctor. To perform a back flexion stretch:
- Place your back on the ground and bring your knees towards the chest.
- Keep your head up and move your neck forward, until you feel a stretch in the middle of the back.
- This process can be repeated several times.
- Stretch your legs from the knees to your chest
For a gentler stretch, a knee-to-chest stretch will separate the muscles on each side. The following are some suggestions:
- Place your hands on the ground and lie on your back.
- Place your hands behind one knee, and then pull the other towards the chest.
- Repeat the process several times, switching legs.
- Piriformis muscle stretch. The piriformis is a small muscle that’s located in the buttocks. This muscle can be stretched:
- Place your hands on your stomach and place both of your heels on the ground.
- Place one foot on top of the other and rest the ankle on your bent knee.
- Gently pull your crossed knee towards the chest until you feel a stretch in your buttocks.
- Continue on both sides.
What can exercise do?
A herniated disc can often be treated with physiotherapy and exercises. A doctor will recommend that you rest for a few days after experiencing a herniated disc. Gentle activities and exercises can strengthen the spine muscles and lower the pressure on the spinal column. They can also increase flexibility and prevent a herniated disc from recurring. Doctors may recommend that you start slowly and build up your activity gradually. The doctor will explain what exercises a person should do and not do during recovery.
The following gentle activities can be helpful for a herniated disc:
- yoga
- Swimming
- Walking
- Cycling
All exercises should be done slowly and carefully, particularly when you are bending or lifting. It should not hurt to do exercises. If someone feels pain, they should stop doing the exercise and consult their doctor.