Sports after and during a herniated disc

Sport after or during a herniated disc


Cause for most Herniated discs are chronic workloads and postures in which the spinal column is particularly stressed. But sometimes it also happens that certain sports lead to herniated discs.

Worth mentioning are primarily sports that have to do with high weight, such. weightlifter. In the process, high weight is loaded on the arms over the spine within a very short time. Although there are special techniques that are designed to minimize the weight on the spine, but can not be prevented that a significant proportion of the spine also weighs. Also, weightlifters protect themselves with a special belt designed to prevent overloading the spine.
At risk for herniated discs are, above all, untrained weightlifters and beginners who may overestimate themselves or who do not know the injury sequence well enough.
If weightlifting is carried out incorrectly and if too many weights are taken, an acute herniated disc can occur which does not progress over a longer period of time but suddenly occurs.

Other sports that can trigger a herniated disc

Also shot putter are endangered by the repulsion movement to get permanent injuries to the spine. Again, there are special exercises and the level of performance and the condition adapted loads one of the most important measures to avoid herniated discs.
Also, sports that tend to take a sitting or forward stance may potentially cause a herniated disc.
Repetitive disc sports such as jogging can also damage the discs. Nevertheless, jogging can be allowed even with an existing herniated disc.
These include jockeys at horse racing, tennis and table tennis players as well as golfers and footballers.
Also in climbing sports it can come in principle to herniated discs. Blame are the often unphysiological movements on the climbing wall. Because the positions and movements often change. For all these sports, the rule is that they can, but do not have to trigger, herniated discs. The likelihood of causing a herniated disc is reduced by the level of training and the adaptation of the load associated with the performance level.
To be safe should be especially for beginners training program be created that slowly builds the athletic performance. Athletes who weight training Wish to exercise before starting with a fitness trainer, which helps in performing muscle and joint gentle exercises. In addition to adjusting the load to the respective training level, warming up before the sport is particularly important. “Cold“Performing a certain sport increases the risk of muscle or joint injuries or, in the case of chroniccold start“, Also one disc prolapse.

Different sports can not only cause a herniated disc but can also help one Prevent herniated disc or already occurred Herniated disc the symptoms and relieve discomfort. There are two main principles. On the one hand, joints should be spared, on the other hand, muscles that perform the body movement in the back should be trained to relieve the spine.

Appointment with a specialist for a herniated disc?

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My name is Dr. Nicolas Gumpert. I am Specialist in Orthopaedics and founder of
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On disc prolapse is complicated to handle. On the one hand, it is exposed to high mechanical loads, on the other hand, it has great flexibility.

Therefore, treating a herniated disc requires a lot of experience.
The goal of any treatment is treatment without surgery.

Which therapy sustainably achieves the best results can only be achieved afterExamination, x-ray, ultrasound, MRI, etc.) be assessed.

You will find me in:

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Sports that prevent a herniated disc

Joint-gentle movements are e.g. Movements during the swim be exercised. Especially that backstroke is considered particularly back-friendly and should be in the presence of a herniated disc but also other back pain be applied regularly.
When swimming, swimming styles like dolphin (butterfly) or breast are avoided.
To support the spine in the daily movement, the muscles of the back should be trained by the appropriate sport. The muscles concerned is the so-called autochthonous back muscles. She is also called Musculus erector spinae denotes and extends left and right along the spine. The task is in addition to the additional stabilization and the erection and movement of the spine.

Exercising this muscle group helps to strengthen the spine, physiologically exercise corresponding movements in the spine and thus prevent a herniated disc.
The easiest way to get the most out of your muscles is by doing sports in the gym, using the appropriate equipment. In addition, the back reinforcing M. latissimus dorsi be trained.
Sit-ups or so-called “crunches“, Where the abdominal muscles should be trained, should be carried out very gently, since these exercises the back muscles can significantly burden.

If there has already been a herniated disc, the question arises for many patients of a restriction of movement, and which sports can still be performed. In principle, all sports can be carried out after a herniated disc, which are also used for the prevention of a back injury, as they are to be regarded as particularly back-friendly (backstroke, gentle weightlifting to strengthen the back muscles etc). Sports that should have led to a herniated disc, if possible, avoided altogether or severely restricted, in order to prevent progression of the injury.
To clarify which sport and to what extent a sport may be carried out, a doctor or physiotherapist should be interviewed.

Pain during sports after herniated disc

According to scientific opinion, in the course of Healing a herniated disc physical activity recommended for restabilization of the spine.

Not all sports are, however, related to the course of the injury for a Strengthening of the back. Therefore, at the beginning of the healing process should gentle sports be performed.

It is important in all movements and sports after a herniated disc to ensure that the Activity interrupted in pain should be. Especially when the pain on the Back occur and maybe even to radiate into other parts of the body is a immediate interruption of the sport advisable. When pain occurs this means that the annoy, which in the spinal column may be affected by the movement. In which Severe pain should definitely be one Doctor for clarification be visited.

At the beginning of Therapy of a herniated disc are common Physiotherapeutic measures in the foreground. The treating physiotherapist will pay close attention to which exercises cause pain and to that effect individual exercises and sports can recommend. The resilience increases in the course of healing. The speed is very individual.

When may one start again with the sport?

After a herniated disc should not too early be started with sports. There are sports that can be performed in the long term and others that should not be practiced.

After the operation or during the conservative treatment, it must be agreed with the surgeon very carefully which activities may be performed from when. In rehab will be frequent back exercises, swim, Walking, water aerobics or To go biking offered. It is most helpful after a herniated disc in a rehabilitation measure, e.g. in a sports group headed back into sports activities. This reduces the risk of the patient risking too much on their own and harming themselves. The sports that are offered in the rehab, after about 10-12 weeks alone can be started again carefully. It is important, however, that slowly gets back in and is listened to the body. In case of pain, numbness or other complaints, it is recommended not to continue and to try again after 1-2 weeks with the doctor.

Sports such as tennis, horseback riding or martial arts are not recommended in the first 2-3 months. In the aftermath of sports that lead to pressure and shock loads on the discs, discouraged.

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What is to be considered?

In all sports activities, it should be noted that they do not harm the already damaged disc, as well as the other discs. In the beginning, definitely on sports waived that will be the Press the intervertebral disc together (riding, mountain biking, for example) or putting them in danger of reoccurring (e.g., bodybuilding, dolphin swimming).

In the sports mentioned above, which are considered more gentle to the intervertebral disc, it is still important to listen to his body. If you experience symptoms suggestive of a new herniated disc, it is important to see a doctor. It lends itself to that sports operate, which the patient already masters and therefore, he does not have to relearn, since movement patterns are already known and there is a lower risk of making false and risky movements.

When starting a new sport, it is important to have someone at the beginning who can judge whether the movements are done properly and safely (trainer, physiotherapist, group leader). In all future activities, it is desirable to strengthen and strengthen the back and holding musk culture, but not overburdening and potentially damaging movements. By strengthening the back and trunk muscles, the spine is better stabilized and everyday movements can be carried out more safely.

Strengthening the herniated disc

When may I start strengthening??

In a herniated disc, the onset of strengthening depends on the severity of the symptoms. In general, you can with a herniated disc first with Relaxation and postural exercises begin. These exercises usually start in a physiotherapy treatment.

Depending on how well the progress in these exercises are, the timing of the strengthening exercises can be planned. The Strengthening should be started only when at rest and with slight movement no pain more available. Only in this way can one concentrate completely on a clean execution during the strengthening exercises.

Which exercises are there

Extension of the spine (in abdomen and supine position)

Diffraction forward / backward / to the side

Turn to the side

Mostly movement of arms and legs, keeping body tension through abdominal and back muscles

Forearm support / quadruped stand with lifting off e.g. the right arm and the left leg

Training with weights

Strengthening of individual sections of the spine

What do I do if I have pain during strengthening??

Normally One should be in strengthening the herniated disc no pain to have. Therefore, especially at the beginning of strengthening training a manual through a physiotherapists important. This can adjust the intensity of the training depending on the severity of the symptoms.

Join in the strengthening Pain on, should that exercise, which causes the discomfort, for the time being can not be carried out. However, one should always expect that after strengthening training quite soreness and similar pain can occur. Complaints of this kind are usually not worrying, but should still be addressed to the attending physiotherapist.

Who shows me good strengthening exercises?

Anyone starting after a herniated disc with strengthening exercises, should the training in any case begin under physiotherapeutic observation. Physiotherapists are especially trained in diseases of the musculoskeletal system in finding the right dose of strengthening exercises. In addition, exercises can also be done by one Orthopedists recommended.

Only if one already has some experience with the exercises in a herniated disc, one should dare to carry out exercises from the Internet. However, one must first have trained the body feeling, so that one recognizes how intensive the strengthening exercises may be and not over-or under-challenged.

Cycling after herniated disc

Cycling offers both advantages and disadvantages for the back and the intervertebral discs. The regular movement of the legs is very good for the muscles of the lumbar spine to strengthen.
Compared to jogging, a flat surface causes less impact on the spine, which would have to catch the intervertebral discs.
To go biking on a flat road or on the ergometer is no problem for patients after a herniated disc, Mountain biking but should be avoided because of the bumpy surface.
In addition to the ground, the correct seating position must also be taken into consideration: If the saddle and handlebar are correctly adjusted, cycling will improve the excessive position Hollow back posture and strengthening the muscles of the entire spine.

In an upright position suffers above all the lumbar spine, as this without the shock-absorbing joints of the legs must now absorb shocks. This worsens intervertebral disc wear.
Even a too stretched seat position hurts: To look forward, the head must be strong in the neck be laid, causing damage in the cervical spine cause and worsen. After a herniated disc, patients should pay attention to the correct seating position while cycling, with even weight distribution on the buttocks and hands. Equally important is the right one (level) Substrate, good damping of the wheel fork and saddle and an accompanying back training to benefit from the cycling benefits for the healing process.

Jogging after a herniated disc

to jog can with excessive training intensity and incorrectly applied movement patterns quite a damage to the Band washers cause.
In general, jogging for average athletic people but no problem, as the back muscles is sufficiently trained to the spinal column to support. Untrained people should not go into running training from zero to one hundred, because the spine is more susceptible to disc damage due to the low level of back muscles. The same is true in patients who have a disc prolapse have suffered.
In the acute phase after the herniated disc should be a Running / Jogging not performed After a few weeks, the running training can be restarted in a moderate form.
Important, however, should not be trained against the pain, as he is a Warning signal of the body and especially after a herniated disc should be taken seriously.
The running load can be slowly increased if the patient notices that jogging is good for him. It is recommended to start a muscle-building workout for the back at the same time in order to build up the spinal column.

Cross Trainer

Of the Cross Trainer In contrast to the bicycle ergometer, not only does the leg muscles but legs, hip, Arms and Shoulder. The Cross-Trainer simulates a running movement with simultaneous movement of the arms, but the impact load remains very low compared to jogging or cycling outdoors, which is why the cross-trainer is a special joint-gentle training is. Because the Cross-Trainer is so gentle on the joints and low in impact load, it is one very good entry training after a herniated disc. Of course, patients should first take a break from exercise until the worst phase of the herniated disc is over. Then you should start with a short training duration and training intensity and slowly increase. In no case should the disc patient ignore a possible pain during training. The cross trainer trains almost all muscle groups of the body: a well-trained trunk muscles leads to a stabilization of the spine, which in turn leads to a relief of the intervertebral discs and the delay of degenerative processes.

Riding after herniated disc

The horse riding can both positive as well as negative influences on the Stability of spinal column include. Like riding the individual back claimed depends on a number of different factors.
Especially important in the question how strong the strain is on the back while riding is the riding technique. So it can at a wrong riding technique too strong loads on the spine and individual Band washers come in the form of upsets. Especially inexperienced riders For this reason, they frequently strain their backs when riding a horse.

When asked when and if the riding after one disc prolapse must be recommended again individual factors the injury and the healing process. At a sufficient stability The spine can usually be started again in the course of healing with the horseback riding.

Around complications To avoid and not to endanger the healing process of the herniated disc should not be riding interrupted when pain occurs become. With a correct riding technique and careful start when riding the sport can the Improve stability of the back and with it positive affect the healing of the herniated disc.

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Suffer from one disc prolapse? And how can this be treated? Test yourself online.
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Additional information

  • Main topic herniated disc
  • Herniated disc signs
  • Herniated disc symptoms
  • Herniated disc duration
  • Herniated disc treatment
  • Herniated disc medication
  • Disc herniation deafness
  • Herniated disc surgery
  • Herniated disc BWS
  • Herniated disc of the cervical spine
  • Herniated disc of the lumbar spine
  • Herniated disc pregnancy
  • Tap herniated disc
  • nucleotomy syndrome

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Further orthopedic topics can be found at Orthopedics A-Z.

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