Can I do jogging if I have lumbar disc herniation?

Many patients with lumbar disc herniation are often tortured by lumbar pain. Therefore, in order to alleviate the condition of lumbar pain, some patients will try to come up with some ways to solve their lumbar disc herniation problem. However, if lumbar disc herniation is treated surgically, it can easily lead to recurrence of the disease and increase the patient's disease burden. So can patients with lumbar disc herniation do jogging exercises?

Can I run if I have a herniated disc?

For this question, it depends on the specific situation. During the acute attack of lumbar disc herniation, you need to lie on a hard bed to rest and take certain treatment measures. During this period, running and other exercises are definitely prohibited. However, if the symptoms of low back pain have disappeared and your doctor agrees that you can run moderately, then moderate jogging is actually fine.

What should people with lumbar disc herniation pay attention to when running?

1. It is best not to run at a speed exceeding 8km/h. If you experience back pain while jogging, change to brisk walking to relieve the pain.

2. In the early stage, the waist should be allowed to move under a smaller load. It is best to use appropriate waist protection equipment during running.

3. Pay attention to the time of running. Start with 10 to 15 minutes of running and walking, and gradually increase the time and intensity until your body is fully adapted.

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. For patients with lumbar disc herniation, trying some other types of low-intensity exercises 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.

Can I exercise if I have a herniated lumbar disc?

It cannot be done during the acute phase, but some exercises can be done during the stable phase.

It is not advisable to exercise during the acute phase of lumbar disc herniation. You should actively cooperate with the doctor's treatment suggestions and rest. If you exercise vigorously during the acute phase, it may easily worsen the condition. When the patient reaches the stable stage, the doctor will determine whether exercise is appropriate and what kind of exercise is suitable based on the patient's symptoms, stability and other actual conditions. Moderate-intensity aerobic exercises such as walking and swimming can be chosen.

Patients in the stable period should also increase core muscle training. The core muscles refer to the important muscle groups located in the front and back of the abdomen that surround the torso and are responsible for protecting the stability of the spine. They include the transverse abdominal muscles, pelvic floor muscles, and lower back muscles. Appropriate core muscle training can help reduce body fat percentage, stabilize the spine, and recover from lumbar disc herniation.

What exercises can be done to relieve lumbar disc herniation?

1. Five-point support arch bridge

Five-point support method arch bridge, use the head, elbows and soles of the feet for support. Do this exercise twice a day, each time for 5 minutes. It is a classic self-rehabilitation training movement for patients with lumbar disc herniation.

2. Lie on your back and lift your legs alternately

Lie flat on your back with your back pressed against the ground. Place your hands on both sides of your body, keep your upper body stable, your lower back pressed against the ground, your abdomen contracted, and lift your feet alternately, feeling the continuous contraction of your abdominal muscles. Keep your lower back pressed against the ground during the movement and do not use your back for leverage. Lying on your back and alternating leg raises can effectively train the lower rectus abdominis and is very helpful in strengthening the abdominal muscles.

3. Plank

Lie face down on the mat with your elbows bent, toes on the ground, torso straight, and head, shoulders, hips, and ankles in the same straight line. Keep your abdomen tight and hold it for as long as you can. Keep your back straight, core tight, and hold the position as long as possible. Plank is a safe, all-ages and easy-to-learn exercise that not only trains almost all core muscle groups, but also takes into account both stable and unstable training.

4. Cross push-up

Lie prone on the mat, lift your left leg and right arm up at the same time, feel the contraction and tightening of your lower back, hold for 1-2 seconds, put down your left leg and right arm, switch to your right leg and left arm, and repeat the movement. Keep your back straight and core tight during the movement. The cross push-up is a very effective exercise for the lower back muscles, and it can help you get a good feel for the training of the erector spinae muscles.