Should people have a herniated disc, exercise is not a big concern for many people. If you are also wondering about this issue, please follow the article below for answers.
Should someone with disc herniation exercise?
Disc herniation is a condition in which the spinal disc’s mucous nucleus deviates from its normal position. These mucous nuclei then penetrate the ligament, pressing against the nerve roots. Thereby causing symptoms of numbness, pain, limiting the movement of the patient. Because of this reason, many people become inactive and wonder if a herniated disc should exercise.
We all know that regular exercise has very good effects for our health. Therefore, people with disc herniation should also exercise regularly.
However, according to experts, people with this disease need special attention in choosing the right sports. And yet, they also need to exercise properly with the right intensity. Because if exercised in the wrong way, it will make the pressure on the spine increase, so the damage will be worse. So what exercises should people with disc herniation do?
1. Yoga
Yoga is a sport that people with disc herniation should practice. Because these exercises work very well for people with back problems, especially for those suffering from disc drainage. If the patient practices yoga and stays in the same positions for 10-15 seconds, they will help strengthen the muscles in the back and abdomen. From there, making the body maintain an upright posture with the right movements. Pain in the back will be reduced when the muscles are strong.
And yet, practicing yoga exercises to treat disc herniation also has the effect of stretching a number of other muscles, enhancing activity, and repelling musculoskeletal problems. It will also increase blood flow, facilitating better circulation of nutrients.
2. Walk
If you’re wondering if someone with a herniated disc should exercise, you probably have the answer. However, which sport should be taken when you are sick, walking is a very good choice, especially for people with lumbar disc hernias.
For the exercise to have a good effect, the patient should walk every day. Each time done in about 30-45 minutes in the morning, afternoon or in the free time. Since this is a simple and easy exercise, it is suitable for many different subjects.
In the beginning, the patient should walk slowly. For the next time, you should step faster but do it gently and decisively. Because walking can often cause loss of energy, when walking, the sick person needs to breathe properly. Breathe through your nose, then gently breathe out through your mouth. Besides, it is important to pay attention to the correct posture when walking. Should keep head upright, look straight ahead, back straight, shoulders, arms to be comfortable and hit naturally and gently.
3. Cycling
This is also a good exercise for people with disc herniation that we need to mention. Cycling ensures that the muscle is used to stretch the spine, reducing the pressure on the disc area. Because when cycling, ligaments will become more flexible, skeletal muscles are toughened, blood flow is also increased. Therefore, the nerve root is no longer compressed, the nerve status is also improved significantly.
However, to ensure safety, when cycling, sick people also need to note a few things:
- Keeping the right posture is sitting with your back straight and comfortable, not lowering your head to avoid crooked hips.
- Should go on flat roads and gradually increase travel distance. It is best to start with a distance of 1-2km.
- Pay attention to ride with a moderate intensity, gently, slowly, and relax. Simultaneously combine with gentle inhalation and exhalation so as not to lose energy.
- Choose from bicycles with moderate seat height, moderate seat width and easy steering adjustment. If you don’t have time or conditions that don’t allow cycling outside, you can practice cycling indoors.
Aside from sports that are good for people with disc herniation, there are sports that should be avoided. The following sports should not be practiced with disc herniation:
- Jogging
- Exercise
- Sports that require twisting such as golf, tennis, badminton …
- Soccer
- Basketball
- Squatting movement
- Exercises with straight leg movements
- Squatting movement
The above is the answer to the problem of whether people with disc herniation should exercise and some sports should be practiced for patients. Exercise and sports bring many good effects to the body. But to ensure safety, you should also pay more attention in choosing exercises and posture.
