According to musculoskeletal experts, people with disc herniation can completely cycle to improve their health and medical conditions. However, proper cycling is necessary to ensure the benefits that the sport offers and to minimize risky situations.
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Should I cycle with a herniated disc?
Disc herniation is a common osteoarthritis in the middle aged and the elderly. This pathology occurs when the fibrous sac of the disc degenerates, leading to a rupture that causes the mucous nucleus to escape, causing the spinal dermis to anesthetize, pain, tingling in the extremities and reduced mobility. The main cause of disc herniation is due to the aging process and some risk factors such as trauma, poor posture, complications of spinal spines, …
Most cases of disc herniation cannot be completely treated. Treatments are applied only to control symptoms and help slow disease progression. Therefore, experts always encourage patients to combine with diet and scientific exercise to support the treatment process. However, many patients worry that exercising – in particular, cycling can cause pain in the lower back flare. So, should someone with a herniated disc should ride a bicycle?
According to the specialists of Musculoskeletal Medicine, patients with disc herniation can completely cycle to improve motor function, improve health and help slow the progression of the disease. In fact, proper cycling brings many benefits to the health of patients suffering from spinal diseases.
However, according to doctors, patients should limit cycling and exercise during the period of outbreaks (spinal swelling, redness, burning, and severe pain). During this time, it is advisable to take time to rest and motionless (if necessary) to stabilize the spinal structure, reduce nerve compression, and control pain.
The benefits of cycling for disc herniation
Cycling is a popular sport, easy to do and suitable for all ages. For people with disc herniation, this sport can provide many benefits such as:
- Weight control: As is known, overweight – obesity is a factor that increases the risk of osteoarthritis. In people with a herniated disc, too much body weight can severely damage the disc and make it difficult to recover. However, if cycling regularly, patients can control their weight and reduce the pressure on fibrosis, cracked discs.
- Improves motor function: Regular cycling not only helps to lose fat, but also increases the strength of muscle masses – especially the muscles of the lower extremities and arms. Therefore, patients with disc herniation can perform this subject to improve motor function, reduce weak limb paralysis caused by the mucous nucleus presses on nerves.
- Speed up recovery of disc: Cycling and other sports have the ability to speed recovery and regeneration of damaged skeletal organs. Research shows that physical activity helps the body absorb and metabolize essential components – including calcium, vitamin D3.
- Relieve stress: Most patients with disc herniation experience stress due to pain flare often, progressing persistent and chronic. However, regular cycling can stimulate the brain to produce the endorphins, which have a remarkable ability to relax, reduce stress and anxiety.
- Improving overall health: Cycling is an exercise that requires a combination of legs, arms, back and eyes. Therefore, performing this subject regularly can improve overall health, improve immune function and reduce the risk of chronic diseases such as diabetes, heart disease, high blood pressure, …
So with the right exercise, cycling can help treat disc herniation , control pain and improve motor function significantly.
Instructions on how to cycle for people with disc herniation
Unlike healthy people, people with disc herniation have weakened spine and are prone to soreness if exercised incorrectly. In order to ensure the benefits of cycling and limit pain flare-ups, there are a number of issues that patients should be aware of:
1. Choose the right vehicle
The most important thing for people with disc herniation is choosing the right bike for height and weight. Patients can talk to a counselor about their health to be introduced to a number of models of suitable size and weight.
Using a bike that is too small or too heavy can increase pressure on your legs and waist and cause soreness during exercise. Therefore, in order for cycling to bring the desired benefits, the patient needs to choose the appropriate vehicle.
2. Cycling posture for disc herniation
Similar to other subjects, patients need proper cycling to reduce pressure on the spine and joints. Biking incorrectly can reduce the effectiveness of the sport or even cause some risky situations.
Instructions for correct posture when cycling for people with disc herniation:
- Adjust the seat balance for the height. The body is tilted slightly forward, the arms are straightened and gripped the handle firmly.
- Place the foot on the pedal (do not use the toes or heels), the abdomen is slightly sucked in, and pay attention to the coordination between the hip-knee action.
- Ride smoothly, never go too fast when you first start
3. Warm up before cycling
Usually, cycling doesn’t need to be warm-up, like swimming and some other sports. However, for people with disc herniation, experts recommend a gentle warm-up before exercising to relieve pain in the spine, hip and knee.
Patients should perform some light intensity exercises that affect the shoulder, wrist, ankle, knee, waist and hip joints to help the cycling process smoothly and smoothly. In addition to me, the warm-up before training also helps increase endurance, reduce pain and fatigue after exercise.
4. Pay attention to cycling intensity and time
Besides cycling posture, intensity and duration of exercise are also important factors. Cycling at the wrong intensity and time can cause the joint to become swollen, red and swollen and stimulate the affected disc area to flare up. According to experts, people with disc herniation should only cycle for 10-15 minutes and can gradually increase the time up to 30 minutes.
In the first time, you should bike gently to warm up the body, then you can increase speed to have a comprehensive impact on the skeletal system. However, patients should adjust the intensity and duration of cycling depending on their health conditions. Do not exert yourself too much, as this can worsen the damage to the disc.
5. Use a support belt to relieve pain
To reduce the pressure on the disc, the patient can wear a support belt while cycling. This method helps keep the spine in balance, limiting the pressure on the soft tissue, nerves and surrounding organs.
In addition, wearing a support belt also helps the body maintain the correct posture when cycling, thereby bringing many benefits to the overall health and progression of disc herniation. In addition, patients can also use knee and elbow protectors to minimize injury during exercise.
6. Be persistent in cycling for a long time
Despite its many health benefits, cycling is only effective, so stick to it for the long term. Both uneven or not persistent exercise did not see any significant improvement.
According to the doctors of Musculoskeletal Medicine, patients should persistently cycle from 3-4 times / week, each time fluctuate about 10-30 minutes depending on health status. Should cycle for at least 3 – 4 months to see a positive change. In addition, it is necessary to maintain this habit for a long time to improve the health and control the progress of the disease completely.
7. Some other notes
In addition, patients should also note some other issues such as:
- Opt for a flat path to reduce pressure on the knee, hip and lumbar joints. Cycling on bad roads can cause swelling and pain in the joints and cause the mucus in the disc to overflow, leading to severe pain.
- Just cycle around the house and in crowded places so you can get help when you need it. Or patients can also ride a bike with friends and relatives to easily handle when situations arise.
- If cycling alone, you should bring a phone and mineral water to use when necessary.
- In the event of a bicycling flare, sit and rest until the pain subsides. Then go home, rest for a few days before returning to your workout.
- Prepare clothes and shoes that are about the right size and absorbent material so that you can ride comfortably. Wearing tight-fitting clothing can make cycling difficult, leading to poor posture and flare-ups in the spinal area.
- Do not cycle on an empty stomach or when you are too full. The best time to cycle is about 2 hours after dinner.
- Cycling is only suitable for patients with mild to moderate disc herniation. In the event of a severely damaged disc, physical therapy exercises should be performed as directed by a doctor.
The article answers the question “Should a patient with a herniated disc should ride a bicycle?” and some issues to note when practicing this subject. However, for more specific advice, patients should talk directly with a specialist.
