Can I train with a herniated disc?
Short answer? Yes.
Before you rush into the weight room, we need to take a step back.
Even if you are still exercising, exercising, and are generally able to move around with a herniated or bulging disc, There are a few precautions and steps you need to take to keep the Owie from kicking your butt hard.
First of all, you need to understand your injury. Know your enemy and all that.
What is a herniated disc?
Your spine is made up of small sections of bone called vertebrae. There is a disc between each of these bones.
These guys are there for three reasons.
- Shock absorption
- Allow movement
Oh, and to make you angry when you try to lift something way too heavy for yourself.
A disc bulge or a herniated disc occurs when one of these fluid-filled discs is injured.
It can either stick out or burst, usually causing nerve constriction and severe pain.
On the other hand, most adults have disc bulges and no effects at all. In general, it’s completely natural.
Many people receive MRIs and decide they’re done when they have a herniated disc or bulging discs.
But if you’ve ever had a herniated disc, you know what kind of pain it can cause.
When I had three herniated discs, I couldn’t move at all without a lot of pain. I mean, really couldn’t move, and if you’re in such pain this minute, I sympathize with you. I understand because it’s a lot of fun.
At the end of the tunnel there is light
It may not seem like it, but there is.
You can come back just as badly from herniated discs if you take the right steps.
It’s about getting the right support to rebuild your spine and convince your brain that it is safe and does not need to produce that pain action signal.
There are four main steps to getting you back into action.
1. Isometric exercises
- Listen, if you’ve had a backsplosion (to TM by the way) you have to take a step back and scrape everything down to your training basics.
- This means that by learning to re-tense your muscles again, you will learn to support your core and support your spine. They re-educate your brain, acknowledge that you know what you are doing, address the problem, and most importantly, re-establish your relationship with gravity.
- By building isometric strength, you are giving your spine the support it needs to move safely and eventually take a load.
- Proper support means less pressure on your discs.
2. Find moves and exercises that you can do
- It sounds easy.
- But that’s not all. It would be best if you find exercises that you can do and repeat the ones you cannot.
- For example, the second exercise in the video is the split-posture lunge. This exercise repeats the muscle activation of the squat and won’t leave you crying when trying to get out of bed the next day.
3. Start again with the introduction of hinge movements
It would be best if you reinserted your trunk and spine in hinge movements.
Just the hinge at the hips can be too much for your spine to drop straight off. So you need to find a way to hinge, but keep in mind the initial weight and range of motion.
Next, you need to gradually increase the weight.
4. Create the control
It’s best if you build control of your spine and the muscles that support it.
If you cannot control and support your spine, you will never fully recover from a herniated disc.
Try out the all-fours-spinal wave in the video to build the controls you need to move about well.
If you can’t control the car you drive, you can’t expect it to stay on the road, can you?
It makes perfect sense when it is landscaped, but sometimes it’s difficult to see the forest for the trees.