Can I still exercise if I have a herniated disc? How can I exercise without hurting my waist?

We often say that exercising waist muscles can protect the lumbar spine.

However, many patients and friends have reported that
After exercise, I feel soreness in my waist.
It may even induce lumbar disc herniation.
So does exercise protect the lumbar spine or hurt it?
Are patients with lumbar spondylosis unable to exercise?
Today [iAsk Orthopedics] invites

Zhongshan Hospital Affiliated to Fudan University

Professor Dong Jian, Director of Orthopedics

To answer your questions

Question: Does exercise protect the lumbar spine or hurt it?

In fact, we need to analyze specific issues specifically. Some sports are indeed easy to hurt the waist. Remember the picture below?

Waist force diagram in different postures (unit: kg)

As can be seen from the figure, when standing forward and lifting heavy objects, the load on the lumbar spine is the highest, more than twice that when standing. This movement is similar to the deadlift that many friends often practice when exercising.

In addition to deadlifts, muscle-building exercises such as weightlifting, weighted squats, and seated barbell presses are all exercises that increase the load on the lumbar spine. They may damage the back muscles, increase the pressure on the intervertebral discs, cause intervertebral disc degeneration, and cause intervertebral disc herniation.

Therefore, you should warm up thoroughly before doing these exercises. When doing lumbar weight-bearing exercises, you can wear a waist belt to enhance your core stability and improve your self-protection awareness. Do not force yourself to do excessive lumbar movements.

There is another type of waist twisting exercise that elderly people may often do, but it is also not recommended. The lumbar spine is protected by muscles at the back and sides, which can limit and protect the flexion, extension, and left and right lateral flexion of the lumbar spine. However, the rotation of the lumbar spine lacks the restriction and protection of the surrounding muscles. Therefore, the risk of injuring the lumbar spine with waist twisting exercises is very high.

Q: Are patients with lumbar spondylosis no longer eligible for exercise?

We usually refer to lumbar degenerative diseases such as lumbar disc herniation, lumbar spinal stenosis and lumbar spondylolisthesis.

It is best not to exercise during the onset of pain. Because in the conservative treatment of lumbar spondylosis, bed rest and light daily activities, such as walking, are very important treatment methods.

Q: Can I run after my lumbar disease is relieved?

Yes, in moderation.
Running has no preventive effect on lumbar diseases. Running mainly exercises cardiopulmonary function and leg strength. The price to pay is that the body vibration caused by running is not good for lumbar diseases. Therefore, for patients in the remission period of lumbar diseases, running is a must for physical exercise, but please do it in moderation.

Core muscle training is an effective way to relieve back pain, prevent muscle injuries, improve posture, and enhance athletic ability, such as flying swallows, sit-ups or plank support, swimming, and some aerobics that enhance core stability.