A herniated disc occurs when the soft inner core of an intervertebral disc pushes through a tear in its tougher outer layer. This can irritate nearby nerves, causing pain, numbness, or weakness in the affected area. Herniated discs can significantly impact daily life, potentially limiting mobility, causing discomfort during routine activities, and affecting overall quality of life. Walking is an easy, inexpensive, effective way to reduce symptoms of herniated discs.1-3 This article describes the ways in which walking is good for a herniated disc and how you can get started (safely).
The Role of Walking in Herniated Disc Management
Benefits of Walking
- Improved Circulation: Walking enhances blood flow throughout the body, including the spine. This increased circulation can help reduce inflammation around the herniated disc and promote healing by delivering nutrients to the affected area.
- Strengthening Muscles: Regular walking helps strengthen the core muscles, including those that support the spine. Stronger muscles can provide better support for the spine, potentially reducing pressure on the herniated disc and improving overall spinal stability.
- Weight Management: Walking is a low-impact exercise that can aid in maintaining a healthy weight or losing excess weight. This is crucial for herniated disc management, as excess weight puts additional stress on the spine, potentially exacerbating symptoms.
- Release of Endorphins: Physical activity like walking may stimulate the release of endorphins, the body’s natural painkillers. This can help reduce pain perception and improve overall mood, which is beneficial for those dealing with chronic pain from a herniated disc.
- Improved Flexibility: Regular walking can help maintain and improve flexibility in the spine and surrounding muscles, potentially reducing stiffness and discomfort associated with a herniated disc. For additional benefit, add a stretching routine to your walking program.
Potential Risks
- Overexertion: While walking is generally safe, overdoing it can lead to increased pain or discomfort. It’s crucial to start with short, gentle walks and gradually increase duration and intensity as tolerated. Pushing too hard too soon may exacerbate symptoms.
- Improper Footwear: Wearing unsupportive or ill-fitting shoes can negatively impact spinal alignment and potentially worsen herniated disc symptoms. It’s important to wear comfortable, supportive shoes with good cushioning to minimize shock to the spine. Did you know shoes have a useful life? It’s measured in steps like a car’s life is measured in miles. If your shoes are too old, replace them.
- Uneven Surfaces: Walking on uneven terrain or slippery surfaces can increase the risk of falls or sudden movements that may aggravate the herniated disc. Stick to flat, even surfaces when possible, especially when starting a walking routine.
- Ignoring Pain Signals: It’s essential to listen to your body and not push through pain. If walking causes increased pain, numbness, or tingling, it’s important to stop and consult with a healthcare provider.
- Incorrect Posture: Poor walking posture can put additional strain on the spine. Maintaining proper posture while walking is crucial to maximize benefits and minimize risks.
Tips for Walking with a Herniated Disc
- Start Slowly: Begin with short, gentle walks to assess your body’s response. Gradually increase the duration and intensity as tolerated to avoid overexertion and prevent aggravating the herniated disc.
- Maintain Good Posture: Keep your back straight and avoid slouching. Engage your core muscles to support your spine. Relax your shoulders and let your arms swing naturally. Focus on maintaining a neutral spine position to reduce strain on the herniated disc.
- Use Supportive Footwear: Invest in high-quality walking shoes that provide good arch support and cushioning. Proper footwear can help absorb shock and reduce the impact on your spine, which is crucial for managing herniated disc symptoms.
- Walk on Even Surfaces: Choose flat, even surfaces for walking to minimize the risk of falls or sudden movements that could exacerbate the herniated disc. Avoid uneven terrain, which can increase the likelihood of injury.
- Incorporate Breaks: Take regular breaks during your walk to rest and prevent overexertion. This can help manage pain and reduce the risk of aggravating the herniated disc. Listen to your body and stop if you experience increased pain or discomfort.
- Listen to Your Body: Pay attention to your body’s signals. If walking causes pain, numbness, or tingling, stop and consult with a healthcare provider.
- Warm-Up and Cool Down: Perform gentle warm-up exercises before walking and cool-down stretches afterward to prepare your muscles and reduce stiffness.
- Stay Hydrated: Drink plenty of water to stay hydrated, which can help maintain overall spinal health.
Complementary Therapies & Treatment
- Physical Therapy: A physical therapist can assess the specific needs and limitations of an individual with a herniated disc. They design a personalized exercise program that includes strengthening, stretching, and low-impact aerobic exercises tailored to improve spinal stability, reduce pain, and enhance overall function. The program is adjusted based on the patient’s progress and response to treatment.
- Stretching Exercises: Gentle stretching exercises can help relieve muscle tension and improve flexibility, which is crucial for reducing pressure on the herniated disc. Stretching can also enhance blood flow to the affected area, promoting healing and reducing stiffness.
- Pain Management: Over-the-counter pain relievers like ibuprofen or acetaminophen can help manage mild to moderate pain. For more severe pain, a doctor may prescribe stronger medications, such as muscle relaxants or opioids, but these are typically used for short-term relief due to potential side effects and risks of dependency.
- Lifestyle Modifications: Incorporating ergonomic adjustments at work and home, avoiding activities that exacerbate symptoms, and maintaining a healthy weight can significantly impact the management of a herniated disc.
- Alternative Therapies: Techniques such as acupuncture, chiropractic care, and massage therapy may provide additional relief for some individuals, though these should be discussed with a healthcare provider to ensure they are appropriate for the specific condition.
- Surgical Options:
- Microdiscectomy: Microdiscectomy is a minimally invasive procedure where a small portion of the herniated disc is removed to relieve pressure on the spinal nerve. This surgery is often recommended when conservative treatments fail to alleviate symptoms.
- Laminectomy: Laminectomy involves removing a portion of the vertebral bone called the lamina to create more space for the spinal cord and nerves, thereby reducing pressure and alleviating pain. This procedure is typically considered when there is significant spinal stenosis or nerve compression.
- Artificial Disc Replacement (ADR): Artificial Disc Replacement (ADR) involves replacing the damaged disc with an artificial one to maintain spinal motion and reduce pain. This procedure, performed by specialists like Dr. Lanman, is an alternative to spinal fusion that preserves the natural movement of the spine.
Take the First Step: Schedule Your Consultation Today!
Walking offers several benefits for individuals with herniated discs, including improved circulation, muscle strengthening, weight management, and the release of endorphins, which act as natural painkillers. However, it is crucial to take precautions such as starting slowly, maintaining good posture, using supportive footwear, walking on even surfaces, and incorporating regular breaks to prevent overexertion and avoid exacerbating symptoms.
Incorporating walking into a comprehensive treatment plan can significantly enhance the management of herniated disc symptoms. A holistic approach that includes physical therapy, gentle stretching exercises, pain management strategies, and, if necessary, surgical options, can provide a well-rounded strategy for improving spinal health and overall well-being. Walking, as part of this plan, can help maintain mobility, reduce pain, and support recovery.
Taking the first step towards managing your herniated disc effectively begins with professional guidance. Dr. Lanman, a renowned specialist in spinal health, can provide a personalized consultation to discuss your symptoms and develop a tailored treatment plan. To schedule your consultation with Dr. Lanman, visit his clinic’s website or call the office directly. By seeking expert advice, you can ensure that your approach to managing a herniated disc is both safe and effective.
