“What activities to avoid with a herniated disc?”

Please be gentle with yourself. Quick movements will cause pain. Learn to hip hinge instead of bending at the waist to pick stuff off the floor. Don't sit to long, if you sit for work get up for a drink of water or to stretch and move a little before sitting again. Begin to do slow gentle core work to help your back.

Bending,lifting,and twisting

As a seasoned chiropractor, I frequently remind patients with herniated discs about the potential harm of certain activities. The activities listed below, if not avoided, can exacerbate your condition and prolong your recovery. It's important to be aware of and avoid these activities if you have a herniated disc: 1. *Heavy Lifting*: Avoid lifting heavy objects, especially with poor posture or using your back muscles instead of your legs. This can strain your spine and worsen the herniation. Whenever lifting anything heavy, keep the object close to your body to limit strain on the spine. The reason for this is that lifting heavy objects with poor posture or using your back muscles can put excessive pressure on the discs in your spine, potentially worsening your herniated disc. 2. *High-Impact Exercises*: Running, jumping, or high-impact aerobics can put excessive pressure on the spine and exacerbate herniated discs. Opt for low-impact exercises like swimming, walking, or cycling instead. 3. *Twisting or Jerking Movements*: Avoid sudden jerking or twisting movements, particularly when lifting or reaching. These actions can further compress the discs and aggravate the herniation. Examples include kettlebell exercises, tennis, and golf. Any motion that combines flexion and extension can cause and/or worsen a disc herniation. 4. *Prolonged Periods of Sitting or Standing*: Sitting and standing for extended periods can increase pressure on the spine. To reduce strain on your back, alternate between sitting, standing, and walking throughout the day. If you spend long periods on the computer, practicing good office ergonomics is vital. 5. *Bending Forward*: Activities that involve bending forward at the waist, such as picking up objects from the ground with straight legs, gardening, or vacuuming, should be minimized. Instead, bend at the knees and keep your back straight when lifting. You should also always attempt to keep your feet pointed in the direction you pick up or put down an object. 6. *Poor Posture*: Maintain good posture while sitting, standing, and walking to prevent additional stress on the spine. Avoid slouching or hunching over, as this can exacerbate herniated discs. For example, sitting with a rounded back or standing with your shoulders hunched forward are signs of poor posture. 7. *Contact Sports*: Participation in contact sports or activities that involve sudden impacts or collisions should be avoided, as they can increase the risk of further injury to the spine. It's importabt to understand that each person's disc herniation is unique. The severity (grade) and location of the herniation, as well as the age of the patient, all play a role. Therefore, it's not just beneficial, but essential to seek guidance from a qualified healthcare professional, such as a chiropractor or orthopedic specialist. They can provide personalized advice tailored to your specific situation, including suitable exercises, lifestyle modifications, and treatments. This professional guidance is the cornerstone of managing your herniated disc and promoting healing.