I’m sure you’ve met someone with herniated or bulging disks. I usually hear about people disks when asking them to perform leg exercises such as Squat or Deadlift, and the answer I get is something like “I can’t I have a herniated/bulging disk, I should not get involved in such activity”. Let’s get something clear, if we are to go get a screening for bulging or herniated disks, we are likely to receive a positive result.
Yes, we might have a herniated or bulging disk as we speak, but, no, there is no need to stress about it, as it is asymptomatic and does not require special attention. For the following article, I would refer to herniated disks more, as those are more likely to cause symptoms than bulging disks, but if you have a bulging disk, these article is great for you as well.
As with other articles I write, the data that is going to be shown below is based on research I did, and on my experience with my clients, should you find anything that you know to be wrong, don’t hesitate to reach out and let me know so I can research and correct the error.
Now, let’s talk about herniated disks, what exactly is a herniated disk? Our spine disks contain a liquid in their center allowing them to maintain the spine’s structure along with enabling it’s movements, a two vertebrae structure is called a segment, when the segment is creating a certain motion, the liquid in the disk changes to support that motion. When this liquid bursts out of the disk, that is a herniated disk. Diagnosis of such a disk would always give out the segment in which the individual experiences the herniated disk, for instance,
L4 has two disks along, the disk between L3 to L4, and the disk between L4 to L5, which is why the precise location (L4-L5 or L3-L4) segment is required. Depending on the location of the disk, different symptoms may occur, numbness and tingling sensations to either one of our limbs, muscle weakness, and/or limb pain. Why are these symptoms occurring? The liquid that burst out of the disk can apply pressure on the Spinal Cord, and that can cause either one of the symptoms of the herniated disk, according to symptoms, a doctor may suspect the location of the issued disk segment and address you to a screening for that area.
Now back to our topic, what should we do, or not do with a herniated disk?
Do
Strengthen the body, involve compound movements, build a strong support for your body.
Maintain an active lifestyle, it would reduce the pain and allow you to move freely while performing daily tasks.
Should the herniated disk be part of the Lumbar (lower) Spine, engage in strengthening the legs, it would improve the way your spine receives weight changes and impacts and would help improve your daily life.
Should the herniated disk be part of the Cervical (neck) Spine, engage in moving the area and opening the range of motion of the segments, it would stabilize the muscles around the spine and ease the movement of the neck.
Don’t
Know your limits, overreaching the goal can have a negative impact, use a progressive program tailored for you and your goals.
Reach pain, try to minimize the pain as much as possible, if that means working a limited range of motion in any exercise do it, it would improve over time until you can perform it fully.
For Lumbar Spine herniated disk, I would suggest not to engage in rotations at first, build isometric strength for rotations before engaging into a full rotation.
Most importantly, don’t give up, as mentioned in the “Do” section, an active lifestyle is the way to go.
Acute pain from herniated disk must be treated and referred to a doctor. Having symptoms does not necessarily mean having a herniated disk, it could be a muscle reaction as well, you can find my Common Anatomical Related Pain articles regarding the matter. Should you have further questions, please feel free to contact me. Stay Safe!