A herniated disk can cause severe pain, limit your movement and affect your daily routine. But what many don't know is that certain exercises-when done right-can help you feel better. In this article we share with you which movements are safe and useful to strengthen your body without making the injury worse.
What is a herniated disc?
The spine is made up of vertebrae separated by discs. When one of these discs shifts or ruptures, it can press on nearby nerves, causing pain, tingling or weakness.
This condition can be caused by improper lifting, poor posture, aging or injury.
Is it possible to exercise with a herniated disc?
Yes, but you should avoid high-impact exercise or that generate compression in the spine. The objective is:
- Reducing pain
- Improve the mobility
- Strengthen the core (abdominal and lumbar area)
- Protecting your back in your daily activities
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Back exercises: Recommendations from chiropractors
Recommended exercises (under supervision)
1. Gluteal bridge
Lie on your back, bend your knees and slowly raise your pelvis, squeezing your buttocks. Strengthens the lower back without direct pressure.
Bird Dog
In four-legged position, stretches the opposite arm and leg. Helps with core stability and improves coordination.
3. Cat and cow stretching
This mobility exercise relieves spinal stiffness and improves range of motion.
4. Pelvic tilts
Lie on your back and gently rock your pelvis back and forth. Ideal for maintaining flexibility.
5. Gentle walking
Walking at a slow pace for 15-20 minutes activates circulation and reduces stiffness without impact.
What to avoid?
- Traditional abdominal crunches
- Dead weight without supervision
- Running on hard surfaces
- Sharp turns of the spine
Before starting any routine, a professional evaluation is recommended to adapt the exercises to your specific condition.
According to the American Academy of Orthopaedic Surgeonsguided light physical activity can accelerate recovery in patients with herniated discs.see source).
Conclusion
Have a herniated disk does not mean that you should stand still. On the contrary: moving with awareness and under professional guidance can help you get better faster. Start with safe exercises, strengthen your body and recover naturally.
