Safe herniated herniated disc exercises are the key to ending disc related lower back pain. Discover what exercises and types of exercises are safe to do with a herniated disc. More important, understand how to make almost any exercise herniated disc friendly.
This article outlines research proven, safe herniated disc exercises.
Principles that can be applied to any exercise in order to make it disc friendly are explained in detail.
Prior to getting into specific exercises it’s important to understand the discs and how they function.
Knowledge of the disc and how it functions allows an understanding of how exercise and movement benefit discs
Lumbar Disc Anatomy
The discs between the vertebrae are comprised of two parts. The annulus fibrosus and the nucleus pulposus.
The outer pink part is the annulus fibrosus. The inner pinkish part that is held in by the annulus is the nucleus pulposus.
The annulus fibrosus forms the outer layer of the disc and is made up of 15 to 25 stacked layers of collagen. Each layer is oriented 60 degrees from the layer adjacent to it. This orientation increases the strength of the disc while allowing flexibility.
The annulus functions as a strong, rigid container to hold the nucleus pulposus in place. In addition to keeping the nucleus contained the annulus fibrosus also stabilizes the spine by resisting torsion, flexion, and extension.
The nucleus pulposus is a gel-like structure in the middle of the disc. It’s made of up water, collagen, and proteoglycans. 66% to 86% of the nucleus is water.
The nucleus functions to spread forces out over the vertebrae above and below it, preventing excessive forces through one part of the vertebrae.
Consequently the lumbar spine can move through considerable ranges and tolerate countless activities without compromising the vertebral bodies.
The disc acts as a force distributor, link, and cushion between vertebral bones. It allows motion while also stabilizing the spine and resisting excessive movement in any one direction.
How Does Exercise Help the Disc?
The discs between the vertebrae are avascular, they have minimal to no blood supply. In fact, the intervertebral disc is the largest avascular structure in the body.
Consequently the discs obtain nutrients and get rid of waste by fluid diffusing through the endplates of the vertebral bodies.
Exercise results in cyclic loading and unloading of the disc, promoting the diffusion of solutes through the vertebral endplates.
Exercise is essential for disc hydration, nutrition, and for maintaining the balance between water and proteoglycan content.
The inside of the disc (nucleus pulposus) contains water and proteoglycans. Exercise maintains the balance between the two.
Research shows that exercise is required to maintain the health and function of lumbar discs.
This is a fact of healthy discs, that are not causing pain.
When a disc causes lower back pain, exercise is required to stimulate the healing process. Exercise also strengthens the disc so it can tolerate load and activity again.
Exercise improves disc hydration and proteoglycan content and increases disc height. Basically exercise improves disc health and strength. Just like exercise makes bones and muscles stronger, exercise makes lumbar discs stronger.
What are safe exercises to do with a herniated disc?
The exercise should engage the muscles of the trunk and spine (core) with active movement.
So cyclic loading and unloading of the disc with movement is superior to loading the disc statically.
Fast walking or slow running have been shown to be beneficial for the disc. Both of these activities result in cyclic loading and unloading of the disc, with load sharing through the lumbar disc, joints, and muscles. Fast walking and slow running increase the hydration and glycosaminoglycan content of the disc. The size of the disc is also increased with these activities.
A larger, thicker disc with greater water and glycosaminoglycan content is a healthier, stronger disc.
Simply walking fast or running slow result in a stronger, more healthy disc
A simple walking program will improve disc health. Walking promotes load sharing between the tissues of the lumbar spine, is the definition of dynamic loading, and decreases lower back pain.
Walk This Way
Research shows that walking 90 minutes per week decreases the risk of developing lower back pain. Walking, by itself, is preventative.
An entire rehabilitation program can be based on a walking program. A good goal is to build up to walking 90 minutes or more per week over the course of four to six weeks. Then maintain the walking program to reduce the likelihood of future lower back pain.
Weighted Walking To Decrease Disc Pain
Walking and jogging are not the only types of exercise that improve disc health.
Any exercise that results in cyclic loading of the lumbar tissues, maintains the spine in a neutral position, and engages the core musculature is beneficial.
Core stabilization programs have been studied extensively and have been proven to reduce lower back pain.
Safe Exercises to do With a Herniated Disc
- Bird dog
- Side bridge
- Bridge
- Forward alternating lunge
- Reverse alternating lunge
- Walking lunge
- Cossack squat
This list is by no means exhaustive. It’s a great place to start. Each exercise loads the spine dynamically, maintains the lumbar spine in neutral, and engages the core.
Safe Exercises to Start With
The key is consistency
For any exercise program to be effective you have to actually do it. If you enjoy, or at the very least don’t despise the exercise, you’re going to be more likely to stick with it.
If walking is an activity you enjoy and see yourself doing then walking should be part of the program. If you like core stabilization exercises or would enjoy the challenge of mastering these exercises then focus on core stabilization training.
A program that incorporates walking and core stability training can be especially effective.
Exercises that are NOT Safe for a Herniated Disc
Any type of exercise that involves loading the spine and keeping it loaded without movement should be avoided. Most seated exercises using machines fall into this category.
Exercises that involve twisting the spine with resistance have no place in a herniated disc exercise program.
Flexion with compression will not benefit herniated discs. Deep squats with lumbar flexion at end range and the leg press machine are examples.
Fast full range sit ups and any rapid movement that involves repetitive end range spinal flexion or extension will not benefit a herniated disc.
Avoid These Exercises If You have a Herniated Disc
Make ANY Exercise a Safe Exercise to do with a Herniated Disc
Understand JUST TWO principles to make exercises safe to do with a herniated disc.
- Neutral Lumbar Spine
The lumbar spine is designed to function effectively within a range of motion. The neutral range is basically the natural position of the spine. It’s not too flexed or extended. It’s neutral. This is generally the position the spine is in when you’re standing and comfortable. When exercising the spine should be maintained in this position. The function of the core muscles are to act as a stabilizing back belt to maintain this neutral position during activity.
2. Dynamic Loading
Dynamic loading is cyclic loading. The load changes and is shared between the discs, facet joints, and muscles of the spine. Dynamic loading involves movement of the arms, legs, or both while the spine is kept in a neutral position. The movement results in cyclic loading and unloading of the disc opposed to continuous loading. The loading/unloading optimizes the hydration and nutrition of the disc. This is why fast walking is beneficial for discs. It’s simply cyclic loading with the lumbar spine maintained in a neutral position.
Understanding these principles is MORE Important than Knowing Specific Exercises
It’s helpful to have a repertoire of exercises that are healthy for the disc.
It’s even better to apply these two principles to any exercise. This way whatever exercise you’re doing is a “safe herniated disc exercise.”
- Maintain a NEUTRAL lumbar spine
- Focus on exercises that engage the core musculature and result in the spine being relatively stable while the arms, legs, or both move.
Exercise is more effective when it’s done consistently
You don’t need to exercise for an hour every day. Lets face it, we are more busy in today’s fast paced world than ever before. And time is always the excuse.
10 minutes a day is all it takes
I don’t care who you are. You have 10 minutes a day. So commit to 10 minutes a day. It’s a small price to pay for less back pain and a strong spine.
Where to start?
The options are many. You can design a simple program based off the list in this article. Pick three or four exercises and do them daily.
The three exercises covered in the video below are safe exercises to do with a herniated disc
The links below are additional videos that cover a number of different exercises that are safe to do with a herniated disc.
- How to walk to reduce lower back pain
- Weighted walking for bulging discs
- 3 exercises to heal herniated discs and decrease pain
- Herniated disc exercise progressions
- STAY AWAY FROM THESE TYPES OF EXERCISES
FAQs
Don’t do exercises that place the lumbar spine in end-range flexion. Don’t do exercises that repeatedly flex the lumbar spine. Don’t do exercises that flex the lumbar spine and twist it at the same time. Avoid stretching the lumbar spine into flexion.
Exercises that allow the lumbar spine to maintain the natural lordotic curve. Lunges, shoulder presses, bench presses, pull-ups, dips, lat pull downs, rows, and squats can all be done with a herniated disc. The key is keeping the lumbar spine from flexing too much. Lumbar flexion exacerbates herniated discs. Any exercise can make a herniated disc more painful if the lumbar spine is allowed to flex to end-range or allowed to flex repeatedly.
On the other hand, almost any exercise can be made disc friendly if a few simple principles are understood. Proven Herniated Disc Exercises outlines safe exercises to do with a herniated disc. More importantly it outlines the principles you need to know to determine if any exercise is safe with a herniated disc.
The best way to learn exercises for a herniated disc are with one on one instruction or video.
Start with Three Herniated Disc Exercises to Relieve Your Pain and Heal Your Disc.
Next check out Herniated Disc Exercise Progressions.
Once you’ve mastered the herniated disc exercise progressions look into Powerful Bulging Disc Exercises that Destroy Pain.
Walking is a proven, effective exercise for herniated discs. Unfortunately it’s often overlooked. Walk This Way…For Lower Back Pain Relief outlines the best way to walk if you have a herniated disc.
Weighted Walking for Bulging Discs is another proven exercise that decreases pain related to bulging and herniated discs.
Avoid exercises that flex the lower back to end-range. Avoid exercises that repeatedly flex the lumbar spine. Avoid exercises that load the lumbar spine in a flexed position. Herniated Disc? Quit These Exercises Today outlines the types of exercises to avoid with a herniated disc.
