Should I walk if I have a herniated disc?

Walking is a good form of exercise for people with herniated discs, but overexertion or incorrect posture will make the condition worse.

Muscles play an important role in maintaining stability and movement in the lower back. However, muscles are prone to degeneration and weakening due to a sedentary lifestyle, causing spinal misalignment. This makes the pain of a herniated disc worse. At this time, walking is a suitable option.

Walking helps improve pain and increase flexibility for people with herniated discs. Photo: Freepik

Dr. Le Anh Khanh, Orthopedic Trauma Center, Tam Anh General Hospital System, said that people with herniated discs need to exercise regularly to stimulate blood circulation, shorten the time for reabsorption and recovery of injuries. Walking is a relatively gentle physical activity that meets these needs. Walking strengthens the muscles that support the spine, reduces pressure and improves blood circulation to the damaged disc area, thereby effectively reducing pain. Some of the benefits of walking include:

Increased blood flow : Walking dilates blood vessels, thereby increasing the supply of oxygen and nutrients to the spinal muscles, maintaining the hydration of the discs.

Eliminate toxins: Muscles produce physiological toxins during contraction. Over time, these toxins can accumulate in the muscle tissue in the lower back and cause stiffness, which can aggravate a herniated disc. Gentle walking can help improve this condition.

Helps the lower back become more flexible by stretching the muscles and ligaments in the back, buttocks and legs. This reduces pressure on the lumbar spine, supporting the injury recovery process to take place more smoothly.

Doctor Anh Khanh helps a patient practice walking after spinal surgery. Photo: Tam Anh General Hospital

Dr. Anh Khanh recommends that although walking is good for people with herniated discs, this form of exercise also carries certain risks. If the patient walks incorrectly, such as walking too fast, walking in the wrong posture, walking on uneven surfaces, wearing ill-fitting shoes, etc., it will put stress on the spine, making the disc injury more serious. Therefore, patients should note:

Reasonable exercise intensity : When starting out, you should walk for short periods of time, from 5 to 10 minutes a day, then gradually increase. Patients need to listen to their bodies, avoid overexertion, and rest when tired.

Correct posture: Walking in the correct posture helps maintain the natural curvature of the spine. Accordingly, when moving, the patient needs to keep the shoulders relaxed, balance the head with the spine, do not bend forward or backward. Make sure the chin is kept straight, eyes looking forward to reduce stress on the neck and back. Move gently, slowly, breathe evenly.

If you are unsure whether you should walk or not, consult your doctor to make the most appropriate decision. You should also see your doctor soon if you feel pain or other abnormalities after walking. In addition, people with herniated discs can also participate in other sports such as yoga, cycling, swimming, and stretching exercises.

Phi Hong

Source link: https://vnexpress.net/bi-thoat-vi-dia-dem-co-nen-di-bo-khong-4614296.html