Spinal Disc Hernia and Exercise
People who suffer from spinal problems or have had any spinal injury, may feel that they cannot exercise no more.
The good news is that your body has the ability to move forward, even though it have a specific injuries.
Please consult with your doctor before you start any workout and begin gradually.
Now, what you can and should not do if you have an injury of this kind:
Work the Rectus abdominis in an isometric way, Planks are an excellent option
Strengthen all your muscles from the center of your body. A strong core will protect your spine from different forces it may receive.
Activate and train your transverse abdominal muscle, most people are unaware of this muscle, which is our natural corset. It is located deep into the abdominal fascia, it surrounds completely from the ribs to the pelvis, it holds all our internal organs in place.
For Cardio you should do Spinning, stationary bicycles or Elliptical trainers.
Another great alternative to add resistance to your workouts are: Resistance Bands, there is a wide variety of exercises you can do with these without adding pressure to your spine.
Swimming and Pilates are other great options if you are recently diagnosed with spinal disc hernia.
Take control of the techniques and improve the quality of the movements, this will translate into zero injuries.
No classical crunches or conventional abs exercises.
Should avoid compression forces on your spine, for example exercises or machines where the weight are over your shoulders or lands directly in your spine. (Smith Press)
Avoid movements that impacts directly your spine, like running, jogging and jumping. (Cardio options in DO’s)
Avoid movements that involves hip rotation. Oblique exercises or torso rotation puts pressure and pushes the discs outside, worsening your injury.
Excellent will be developing body awareness, what does each part of your body do when moving around. You should always be aware of your posture and your muscles when standing, walking, driving, exercising and any other activity, always constrain your transverse abdominal muscle.