Can I bend over if I have a herniated disc?

You can bend over after suffering from lumbar disc herniation, but you must be careful when bending over. You must bend within the range that you can bear, especially not using force. In addition, try to bend over as little as possible. After all, bending over can easily aggravate the condition. Moderate exercise is also good for lumbar disc herniation, but you must pay attention to the details in life.

You can still run if you have lumbar disc herniation, but the method

Whether patients with lumbar disc herniation can run has always been a controversial topic. In fact, whether running is beneficial or harmful to the condition depends on whether you can find a safe plan that suits you.

If your lower back pain has disappeared and your doctor agrees that you can resume running, you need to re-evaluate your previous running plan and make some changes based on your physical condition.

Experts gave some suggestions:

1. Enhance strength and flexibility

Total-body strength training three times a week combined with flexibility training can effectively offset back and other joint problems. Strong muscle strength combined with proper flexibility can effectively reduce the wear and tear of exercise on the body and reduce the risk of future pain.

2. Intersperse other types of exercise

For patients with lumbar disc herniation, trying some other types of low-intensity exercise besides running can reduce the pressure on the back. This is not only good for health, but also can effectively reduce the risk of sports injuries and help recovery after exercise. Some common alternative training methods include stair climbing, cycling, swimming, etc.

3. Change your route

The spine is constantly under vertical pressure during running, and the hard road surface will cause the spine to be subjected to greater impact. When running on soft surfaces, the direction of pressure is slightly different with each step, which means that the wear and tear during running will be borne by more parts of the body, reducing the pressure on a single joint.

4. Alternate between running and walking

Running for 3-4 minutes followed by 2 minutes of walking can significantly reduce the load on the joints. By using this interval training, the risk of pain is greatly reduced, and you can run faster and farther.

5. Re-set your goals

Because of your history of lumbar disc herniation, your first goal should be to increase strength and flexibility to allow for a pain-free range of motion. If your body allows for some low-intensity exercise, you can try running. Be careful about the time you run. Start with a 10-15 minute run-walk pattern, and gradually increase the time and intensity until your body is fully adapted.