Lumbar Hernia Exercise: Harmful movements – what not to do?

Lumbar Hernia Exercise: Lumbar hernia exercises have an important place in treatment. By strengthening the waist and abdominal muscles, the recurrence of the complaints related to a herniated disc can be prevented.

In acute lumbar hernia pain, 1-2 days of rest may be required. However, patients with herniated discs should resist the desire to lie in bed for a long time. Because bed rests longer than 3 days causes muscle wasting and muscle weakness, making recovery difficult and delaying returning to normal life. On the other hand, some movements and exercises can be harmful to the waist. At this point, the question that patients naturally ask is which exercises are right to do.

Exercise strengthens the waist muscles and strengthens the lower back. Long-term use of a corset is not recommended for lumbar hernia, because in this case, the muscles may become lazy. Instead of using a corset, the muscles that are the natural corset of the waist should be strengthened. If the muscles are strong, the bodyweight is distributed evenly; Thus, the load and stress on the spine and disc structures are reduced.

Another benefit of exercise is that it enables overweight or obese people to lose weight. Getting rid of excess weight is one of the effective methods to relax the lower back. Losing weight both reduces pain and facilitates movements.

Can those with a lumbar hernia do yoga or pilates?


Exercises that include stretching movements such as yoga and pilates can both strengthen muscles and relieve back and leg pain. With dynamic lumbar stabilization exercises, abdominal muscles and waist muscles are focused on, posture disorder is corrected, flexibility and strength increase.

Lumbar hernia exercises – what to do?

There is no need for exercises such as intense cardio or weight lifting for a lumbar hernia. Simple stretching exercises and aerobic exercises are effective in controlling lumbar hernia pain.

Lumbar hernia patients benefit from moderate aerobic exercises such as walking, cycling, and swimming. Such exercises reduce pain in the long term. In the first days, it is aimed to start with short periods such as 10 minutes and gradually increase from day to day to reach 30-40 minutes of aerobic activity 5 days a week. In addition to relieving pain, these exercises are also good for psychology and can make you feel good. However, every exercise may not be good for every lumbar hernia patient. For example, running may be a sport that should be avoided in the early period because the shock-absorbing feature of the disc is impaired in the hernia. Therefore, you should consult your doctor.

Harmful movements – what not to do?

Some exercise movements may increase the burden on the waist and cause the herniated disc pain to be aggravated. When the waist leans forward, the spine curves. As a result of the increase in pressure in the front, the disc material between the vertebrae can be pushed further backward. As a result, the nerve tissues in the back may be more compressed. For example, stretching the hamstring muscle while standing, leaning forward from the waist, and trying to touch the toe, carries the risk we have mentioned. Stretching the hamstring muscles is a useful practice in the treatment of herniated discs, but this should be done with other techniques, such as hamstring stretch by lying on the back on the floor without straining the waist. Deadlift exercise is one of the frequent movements in gyms to strengthen the thigh and hip muscles. However, if it is done with the wrong technique, it would be appropriate for lumbar hernia patients to avoid it because it strains the waist. The exercise called “Good Morning” and bending forward from the hip by carrying the weight on the shoulders is also not suitable for lumbar hernia patients.

Basically, lumbar hernia exercises are exercises that are done without disturbing the natural shape of the waist. Too much back or front bending of the waist can increase hernia complaints. By keeping the waist straight, movements are made to strengthen the muscles called core muscles. For some lumbar hernias, bending forward or bending back may be safer, but you should see a doctor before starting such movements for yourself. Exercises involving sudden twists are also movements that should be avoided at first. These movements may worsen the hernia if performed uncontrolled with weak waist muscles. As a general rule, if the complaints due to herniated disc worsen during any exercise, you may need to avoid those movements.

The page content is for informational purposes only. Items containing information about therapeutic healthcare services are not included in the content of the page. Consult your physician for diagnosis and treatment.

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