Herniated disc pain can range from mild to severe radiating toward the legs. While most herniated discs start to feel better within a few weeks, several common activities can inflame the pain and make it worse. Following are a few things to avoid if you have herniated disc :
Prolonged sitting:– Sitting puts pressure on your spinal discs especially if you sit slouching forward. Try to stand up, move around, or lie down as much as you can to reduce pain from a herniated disc in the lumbar spine (lower back). Try these strategies to reduce the stress placed on your lumbar spine as sitting is usually unavoidable.
- Straighten your back, roll your shoulders back towards the chair, and keep your shoulder blades down.
- Thighs should be parallel to the floor.
- You can use a rolled towel or pillow to support your back.
- Take frequent breaks and short walks.
If your profession requires you to stay long periods of time at a desk or computer, consider using a sit-stand desk, which allows you to stand occasionally throughout the day.
Washing clothes:– Bending or carrying baskets while doing laundry puts pressure on your back. Take the help of a family member to complete the task, until you feel fine.
Vacuuming:– Your herniated disc may become inflamed if you vacuum the floor repeatedly with a forward-lunging motion. Instead of extending your arm and bending your back, move the vacuum across the floor with your back straight. Imagine using your legs to perform the work rather than your arms. Another option is to purchase a robotic vacuum cleaner to complete the task for you.
Feeding a pet:– Simply bending to fill your pet’s bowl with food and water can start a painful flare-up. If you must bend, keep one leg extended like a golfer would while picking up a ball, this relieves lower back strain by maintaining a straight posture.
Gardening or shoveling snow:– Snow shoveling and gardening sometimes involve heavy lifting, forward bending, and twisting, all of which can worsen disc pain. Avoid bending and stooping repeatedly when gardening. Instead, change your posture while remaining still. If it is still painful, don’t do it. In the long run, healing will allow you to be more independent.
High-impact exercise:– Avoid strenuous exercise or activities that put pressure on your spine.
- Avoid repetitively loading your lower back with activities like running or jumping rope.
- Avoid movements such as leg presses and squats that put an axial strain on the back.
- Avoid activities such as sit-ups, toe touches, and yoga poses that make the pain worse and cause significant bedding of the back.
You can try aerobic exercises like swimming and walking. In recovering from a herniated disc, using a stationary bike can be a great form of exercise. Hiking is also a good option. By increasing the flow of blood, nutrients, and oxygen to the back’s soft tissue, aerobic exercise can speed up healing and minimize pain. You can also try strengthening exercises that your doctor has recommended.
You can easily do low-impact exercise on a regular basis. But if you feel uncomfortable, replace them with aquatic exercise by simply walking in a pool. During joint movements, the buoyancy of the water reduces pain. According to some research, aquatic therapy may also enhance lower back function.
Visit Specialty Care Clinics if these suggestions and techniques do not help your back pain.