Exercises to Avoid for a Lumbar Herniated Disc
A lumbar herniated disc is a condition in which the soft, gelatinous center of an intervertebral disc in the lower back pushes through the tough outer layer of the disc. This can cause pain, numbness, and weakness in the back, legs, and feet.
Certain exercises can aggravate a lumbar herniated disc and should be avoided. These include:
- Bending forward at the waist: This puts pressure on the herniated disc and can increase pain.
- Lifting heavy objects: This can put strain on the back and increase the risk of further injury.
- Twisting or turning the trunk: This can stretch the ligaments around the spine and put pressure on the herniated disc.
- Running or jumping: These activities can jolt the back and increase pain.
- Contact sports: These sports can involve sudden twisting, turning, and impact, which can worsen a herniated disc.
Instead of these exercises, people with a lumbar herniated disc should focus on exercises that strengthen the core and improve spinal stability. These exercises may include:
- Pelvic tilts: Lie on your back with your knees bent and your feet flat on the floor. Tilt your pelvis up and down, flattening your back against the floor.
- Bridge: Lie on your back with your knees bent and your feet flat on the floor. Lift your hips up off the ground, keeping your back flat.
- Plank: Hold a push-up position with your elbows on the floor and your body in a straight line from head to heels.
It is important to consult with a healthcare professional before starting any exercise program, especially if you have a lumbar herniated disc. A healthcare professional can help you develop an exercise program that is safe and effective for you.
Related Questions
- What are the symptoms of a lumbar herniated disc?
- Pain, numbness, and weakness in the back, legs, and feet.
- What are the treatment options for a lumbar herniated disc?
- Rest, pain relievers, physical therapy, and in some cases, surgery.
- What can I do to prevent a lumbar herniated disc?
- Maintain a healthy weight, exercise regularly, and practice good posture.
- How long does it take for a lumbar herniated disc to heal?
- The healing time varies depending on the severity of the injury, but most people recover within a few weeks.
- What are the risks of a lumbar herniated disc?
- Permanent nerve damage, paralysis, and loss of bowel or bladder control.
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