Lumbar disc herniation – how should and how to avoid exercise?

Lumbar disc herniation - how should and how to avoid exercise?

Lumbar disc herniation is a disease that can occur in both the elderly and young, from 20-60 years old. This disease can be significantly improved if we practice the right practices.

Exercise is a popular way to help treat lumbar disc herniation. Diligent physical activity will help restore function, relieve pain as well as ensure long-term health of your back area.

You need about 1−2 of a day’s rest to relieve the pain. However, you should avoid lying in bed for a long period of time, as muscles need to be moved to support recovery. If you skip exercise and physical activity, you are giving up the best chance of treating your illness.

Benefits of exercise for lumbar disc herniation

Regular exercise is an effective way to strengthen and stabilize the muscles in the lower back as well as prevent possible back pain and injuries. When these muscles are strong, they can help support the body and bones, removing unnecessary stress on your spine.

Exercises for you with backside disc herniations

Simple stretches and aerobic exercises will help you manage the condition effectively. At the same time, stretches in yoga and Pilates exercises can improve muscle flexibility and flexibility, while also helping relieve pain in the legs and lower back.

Moderate exercise including walking, cycling and swimming can also help relieve pain in this back area. However, some exercises are only suitable for specific medical conditions. Therefore, you should consult your doctor before applying this exercise to yourself.

At the beginning of the training process, practice slowly. You can exercise for only 10 minutes on the first day, then gradually increase your training time. Training time can even be up to 5 days a week and 30−40 minutes per day. Regular exercise will help you feel more comfortable in treating symptoms associated with disc herniation.

3 exercises you should AVOID to improve lumbar disc herniation

Lower back flex exercises with barbells (good morning)

The back area will likely continue to hurt if you do a dumbbell move. Even for people who don’t have back disc herniations, this exercise can cause pain or trauma.

Usually, the back flexing exercises with barbells are performed as follows: You place the dumbbells on your shoulders like squats (weightlifting exercises, standing up and sitting down). Then, bend your body toward your hips and shoulders toward the floor while your spine and legs remain straight.

Since this exercise puts so much pressure on the waist and buttocks of the body, it’s really not good for people with a back disc herniation.

Standing hamstring stretch

In fact, you should do daily stretches of your hamstrings if your health permits. However, for a person with a lumbar disc herniation, standing and touching your toes in this exercise can cause serious problems. This is because stretching the muscles and the back arching like this puts unnecessary pressure on the front half of the disc.

Deadlift exercises

Deadlift is an exercise that affects most muscle groups of the body such as buttocks, thighs, back, and shoulders, … There are many types of deadlift exercises but most of them have a huge impact on the back. One of the deadlift movements that adversely affect disc herniation is the position that causes your waist to curl as it bends forward or lifts something. Deadlift exercises require perfect mechanics. Even when done right, it exerts a great deal of pressure on the disc.

Thus, exercise is an effective method to improve lumbar function. However, not all exercises are suitable for back disc herniation. So, please consider choosing the right exercises for yourself!

The articles of Hello Health Group and Health CPN are for reference only, and are not a substitute for medical diagnosis or treatment.

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