People with lumbar hernia should exercise cautiously to avoid worsening spinal compression. Low-impact activities such as swimming, walking, and stretching are recommended, while heavy lifting and high-impact sports should be avoided.
Core-strengthening exercises help stabilize the spine and reduce pressure on herniated discs. Physiotherapist-guided programs ensure correct posture and prevent injury during physical activity.
Sudden, jerky movements and prolonged sitting can aggravate symptoms. Ergonomic adjustments and gradual exercise progression support long-term spine health and symptom control.
Pain during exercise signals excessive strain. Patients should stop the activity immediately and seek professional evaluation to adjust their rehabilitation plan safely.
Choosing the Right Exercise
Individuals with a herniated disc should avoid high-impact and sudden-movement exercises. Instead of intense activities like running or weightlifting, exercises that support the spine, such as swimming, walking, and yoga, should be preferred. Especially swimming allows the muscles to work without putting pressure on the spine and can help relieve pain.
When choosing exercises, it is important to move without pushing the body’s limits. Slow-paced activities can be both safe and effective. In addition, if you feel pain during exercise, you should stop immediately and consult your doctor.
Paying Attention to Posture and Techniques
Maintaining correct posture during exercise prevents unnecessary pressure on the lower back. Incorrect positions can cause further damage to the spine. Therefore, guidance from a physiotherapist can be beneficial to perform movements with the correct technique.
Also, you should avoid putting strain on the lower back during stretching exercises. Performing exercises slowly and in a controlled manner increases safety and supports the muscles. Paying attention to your posture while moving contributes positively to the treatment process.
Avoiding Heavy Lifting
Individuals with a herniated disc should be very careful when lifting weights or avoid such activities altogether. Especially sudden and rapid lifting movements can worsen the condition of the herniated discs. Instead, light resistance exercises or activities that use body weight should be preferred.
Even in daily life, it is necessary to use correct techniques when lifting weights. Bending your knees and keeping your spine straight when picking something up from the floor can help protect spinal health.
Not Skipping Warm-Up and Cool-Down Movements
Doing warm-up exercises before starting exercise allows the muscles and spine to prepare. This reduces the risk of injuries that may occur from sudden movements. You can prepare your body for exercise by starting with simple stretches and slow-paced movements.
Similarly, it is important to do cool-down exercises after exercising. You can finish your exercise program with light stretching movements to relax your muscles and reduce the pressure on your spine. These steps both relieve pain and support recovery.
Consulting a Specialist and Working Under Supervision
Individuals with a herniated disc should definitely consult a doctor or physiotherapist before starting exercise. Specialists can prepare a program tailored to the individual’s situation and provide proper guidance. Randomly exercising can worsen the condition.
Working under professional supervision during the exercise process is important for learning correct movements and minimizing the risk of injury. In addition, the effectiveness of the exercise program can be evaluated with regular check-ups and adjusted if necessary.
Avoiding Movements That Increase Pain
Individuals with a herniated disc should avoid sudden or strenuous movements that can increase pain. Especially sudden twisting, bending, or lifting heavy objects overhead can increase the pressure on the spine. Such activities can worsen the condition of herniated discs and cause more serious health problems. Being careful even in daily activities helps protect the lower back.
Instead of bending over, it is correct to bend your knees and keep your back straight to pick up an object. Also, moving slowly and in a controlled manner when sitting down or getting up is important for spinal health. Such simple precautions can help reduce pain caused by herniated discs by avoiding unnecessary pressure on the spine.
Doing Light Exercises to Increase Flexibility
Individuals with a herniated disc benefit from doing light stretching exercises to strengthen muscles and increase flexibility. Gentle exercises such as the cat-cow movement and pelvic tilt help the muscles in the lower back work gently and make the spine more flexible. This both increases mobility and can help relieve pain.
It is important to avoid straining the body during these exercises. Performing movements slowly and in a controlled manner increases safety and supports the muscles. When practiced regularly, these exercises can increase flexibility, reduce pressure on the lower back, and provide ease of movement in daily life.
Choosing the Right Shoes
Individuals with a herniated disc should be careful when choosing shoes. Comfortable and supportive shoes can reduce the load on the spine. Especially instead of high-heeled or hard-soled shoes, shoes that provide orthopedic support should be preferred.
Properly balancing the ground traction of the shoes and distributing body weight correctly minimize pressure on the lower back. In situations that require standing for long periods, such shoes play a critical role in maintaining spinal health.
Focusing on Light Cardio Activities
Individuals with a herniated disc can improve their overall health and exercise without harming their lower back by focusing on low-intensity cardio activities. For example, short walks at a steady pace or cycling at a light speed help strengthen the muscles that support the lower back.
It is important to adjust the pace in a controlled manner without overstraining the body during such activities. If you feel pain or fatigue in your muscles after exercising, you must take a break and reduce the intensity of the activity. Light cardio can be a supportive type of exercise for back health.
Correct Sitting Position
The sitting position is an important factor that individuals with a herniated disc should pay attention to. Sitting incorrectly for long periods can increase pressure on the spine. Using an ergonomic chair that supports the back and a small pillow to support the lower back can be beneficial.
Sitting upright and ensuring that your feet are flat on the ground are basic elements of correct sitting posture. Additionally, if you sit for long periods, standing up at intervals and doing light stretches can reduce pressure on the lower back. A correct sitting position both relieves pain and helps maintain spinal health.
Interventional Radiology and Neuroradiology Speaclist Prof. Dr. Özgür Kılıçkesmez graduated from Cerrahpaşa Medical Faculty in 1997. He completed his specialization at Istanbul Education and Research Hospital. He received training in interventional radiology and oncology in London. He founded the interventional radiology department at Istanbul Çam and Sakura City Hospital and became a professor in 2020. He holds many international awards and certificates, has over 150 scientific publications, and has been cited more than 1500 times. He is currently working at Medicana Ataköy Hospital.
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