7 Herniated Disc Exercises To Avoid (Applies to Bulging Discs Too) (2024)

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7 Herniated Disc Exercises To Avoid (Applies to Bulging Discs Too)? ›

This article explains what should be avoided if you have disc-related issues to prevent further injury or painful flare-ups. On a related note, squats, both with and without weight, should be avoided. The main reason is because the motion required for squats shifts your body weight down to your lower spine area.

This article explains what should be avoided if you have disc-related issues to prevent further injury or painful flare-ups. On a related note, squats, both with and without weight, should be avoided. The main reason is because the motion required for squats shifts your body weight down to your lower spine area.

Low Impact Cardio. Low-impact aerobic exercises can not only help you stay active, but also help subside some of the pain associated with a bulging disc. Low impact cardio may include water exercises, walking or stationary biking.

Physical Activity and Injury

Certain activities and injuries can worsen symptoms caused by a bulging disc. It's critical to avoid these activities to prevent aggravation. Vigorous exercise should be avoided, especially in the morning when spinal discs have higher pressure levels.

A herniated or bulging disc can lead to muscle spasms in your back. Thus, it's recommended that you stretch your muscles as often as possible to ease the pain and prevent muscle spasms from becoming chronic. There are many great stretches that you can do to ease the back pain caused by a herniated disc.

Despite their effectiveness, planks can pose risks for those with herniated discs in the following ways: Increased spinal pressure – Planks require holding a rigid position, which can increase pressure on the spine. This pressure might exacerbate symptoms of a herniated disc, such as lower back pain.

Low-impact movements, such as walking, swimming, using a stationary bike, and cycling, are ideal because they minimize the stress on the injured disc. Pay attention to your body's pain signals, and call your doctor if your symptoms do not improve or worsen with rest and/or modified activity.

Studies suggest that the plank is highly effective at activating the muscles responsible for spine stabilization. The exercise targets the entirety of your core, as well as strengthens your shoulders and glutes. Like the core, these muscles help improve posture, which can also help alleviate back pain.

What is the fastest way to heal a bulging disc? ›

The best way to foster healing in these cases is to rest, avoid activities that cause pain, and take over-the-counter pain killers like acetaminophen or ibuprofen to relieve symptoms. During your home treatment, you can also: Alternate applying heat and cold. Stay as active as you can.

Elliptical machines are a highly encouraged cardio machine to engage with if you suffer from lower back pain. These machines provide the user with a low-impact cardiovascular which is easier on your joints than running on a treadmill.

While direct manual pressure to the spine is contraindicated, massaging the surrounding muscular tissues can ease the symptoms of a herniated or bulging disc. In addition to relieving the discomfort, massage can also increase the chances of the disc healing on its own without invasive measures.

What causes a bulging disc to flare up? Generally, the same mechanism of injury that causes the disc bulge or herniated disc is the same mechanism or activity that causes the bulging disc to flare up. In the vast majority of cases, these are forward bending or flexion type activities.

Whether lifting weights at the gym or moving furniture at home, individuals with a herniated disc should be careful while heavy lifting to prevent exacerbating the condition. It's crucial to use proper lifting techniques, such as bending the knees and keeping the back straight, to minimize strain on the spine.