This really depends on a few factors, such as the location, size and severity of the herniated disc. Typically, a herniated disc involves some degree of inflammation that puts pressure on a nerve, which can cause pain.
For people with a herniated disc, walking can be beneficial as it can help to reduce inflammation, increase endorphin levels and also help to reduce pain. However, it is recommended that you consult with your doctor or physical therapist first to ensure that walking is safe and appropriate for you.
Your doctor or physical therapist may also give you specific exercises to do during your walks, such as light stretching or pelvic tilts, that can help to reduce pain and improve the function of your spine.
Additionally, it is important to focus on proper posture and breath control when walking, as this can help to reduce the amount of pressure that is placed on your spine. Finally, it may be beneficial to include rest periods during your walks as this can help to alleviate any pain that might be caused by the herniated disc.
How much can I walk with a herniated disc?
The answer to this question really depends on the severity of your herniated disc. Generally, if you are experiencing severe discomfort or pain from an herniated disc it’s best to avoid strenuous activity such as walking long distances.
If your discomfort is manageable, your doctor may suggest you go for a short walk as long as you don’t overexert yourself. Additionally, your doctor may remind you to take frequent breaks to rest. Additionally, your doctor may suggest that you wear a supportive back brace and/or knee braces to support your lower back and help reduce your discomfort.
In any case, it’s always best to work closely with your doctor and listen to their advice as every person’s condition is different and what might be safe for one person may not be safe for another.
What movements make herniated discs worse?
Herniated discs can become worse by movements that require bending or twisting, which can put additional pressure on the affected disc. For example, bending forward at the hips – such as to tie your shoe laces – can strain the affected disc, and when performed repeatedly, can cause it to herniate further.
Twisting motions, such as looking over the shoulder, can also worsen a herniated disc since this type of movement will cause the spine to move in different directions, increasing the stress on a particular disc.
In addition, lifting objects can worsen herniated discs, especially if the weight is not distributed within the spine correctly. It is therefore important to practice good body mechanics, utilizing your legs when lifting to reduce strain on the spine.
Other activities that may aggravate a herniated disc include direct pressure on the affected area, such as sitting for prolonged periods of time, coughing, sneezing, impactful exercises, and excessive exercise in general.
Low-impact activities, such as swimming or stationary cycling, may also help to reduce pain localized around the herniated disc.
Does sitting worsen herniated disc?
Sitting can worsen herniated disc, particularly if the person has poor posture or if they are sitting in uncomfortable positions. Sitting with the spine in a rounded or hunched position while placing strain on the lower back can lead to more discs becoming herniated.
A herniated disc is caused when one of the discs between vertebrae become damaged or start to bulge, which can compress nerves in the spine and cause pain, numbness, and tingling. Sitting for long periods in a stationary position or in uncomfortable positions may increase the risk of a disc herniation.
That is why it is important to maintain good posture when sitting, as well as take frequent breaks to move around and stretch. Additionally, it is recommended to avoid sitting on soft furniture, as this can contribute to poor posture.
It is also important to adjust the office chair so that it is at the correct height and angle to ensure proper lumbar support.
What is the exercise for herniated disc?
Exercises for a herniated disc often involve stretching, strengthening, and stabilization of the core, back, and abdominal muscles. This helps reduce pain, improve core stability, and re-educate the muscles supporting the spine.
Examples of specific exercises for a herniated disc include but are not limited to; the Cat-Cow, the Bird-Dog, and side-lying core exercises.
The Cat-Cow exercise involves alternating between arching and rounding the back, which helps to gently stretch the tight muscles around the spine and reduce the pressure on a herniated disc. This can be performed in a prone position with hands and knees on the floor, or on an upright chair.
The Bird-Dog exercise is another gentle stretching exercise that involves bringing one leg straight and the opposite arm straight while keeping the core engaged on one side. This also helps to reduce pressure around the herniated disc while building stability in the mid- and low back.
For a more specific stabilization exercise, side-lying core exercises can help further strengthen and stabilize the core, lower back, and abdominal muscles. This exercise involves lying on one side, having one hand on the floor, and using the opposite hand to hold the top knee and gently press into the floor.
For optimal results and to ensure safety, people with a herniated disc may want to consult with a physical therapist or spine specialist when it comes to determining the best exercises and progression of exercises for their specific situation.
How long does it take for a herniated disc to fully heal?
The amount of time it takes for a herniated disc to heal depends on the severity of the injury. Generally speaking, it takes between four and eight weeks for a herniated disc to heal. However, the healing time can vary based upon individual factors such as age, medical history, and the level of activity of the patient.
If the herniated disc is causing intense pain and other symptoms, doctors may need to take further steps to help alleviate symptoms, such as prescribing medications or physical therapy. In some cases, more aggressive measures such as steroid injections or surgery may be required to properly manage the herniated disc and reduce pain.
In general, it is important to get plenty of rest and avoid activities that put strain on the back. Depending on the injury, doctors may advise wearing a lumbar brace and performing light exercises such as stretching and walking.
This can help to increase mobility and reduce pain levels. Additionally, doctors may advise a diet rich in calcium and protein, which can help to promote a faster healing time.
What movement should be avoided if you have a disk herniation?
If you have a disk herniation, it’s important to limit certain movements that may put extra strain on the spine or agitate the affected area. It’s best to avoid activities with rotational forces in the spine such as: twisting the trunk or bending quickly or forcefully; heavy lifting or carrying objects; and high-impact activities like running or jumping.
It’s also important to avoid rapid or sudden changes in position as these can exacerbate symptoms. Additionally, deep squats, sit-ups, or any other movement that involves rounding the spine should be avoided.
Other activities may be modified or adapted to fit your specific situation. For example, if you are a runner, swimming or using an elliptical machine can help maintain cardiovascular fitness without the same impact.
As always, it’s necessary to follow a personalized treatment plan from your physician to ensure your health and safety.
How long can a disc stay herniated?
A herniated disc can stay herniated for a long time unless it is treated. Depending on the severity of the herniation, the discs may remain in their herniated state for weeks, months, or even years. If the herniation is caused by traumatic injury, the healing process could take up to 6 months or more without medical treatment or intervention.
While herniated discs can often heal on their own, in some cases such as those involving chronic pain or nerve roots that are pinched by a herniated disc, medical intervention may be required to help relieve pain.
In these cases, specialized treatments – such as chiropractic treatments, physical therapy, and even surgery – can help address the source of the disc herniation and facilitate faster healing and recovery.
