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Which sport is good for the intervertebral disc?

What sport can you do if you have a herniated disc?

Place both legs in a supine position. The arm on the side you want to turn to is in the handle position. The other arm is on your stomach. Now initiate the twisting movement to the side by tightening your core muscles, pulling your chin towards your chest and slowly twisting onto your side.

Is exercise good for a herniated disc?

After a herniated disc, sport is not only allowed, but expressly encouraged as part of the therapy. Gentle physical exercise will keep you flexible and strengthen your back muscles. In this way you contribute to relieving the strain on the spine.

What not to do with a herniated disc?

Sports with impact loads are for example jogging, trampoline jumping, football or horseback riding. Strong rotating movements: Avoid strong rotations of the spine as well, as this puts the most strain on the intervertebral discs.

Which sport for lower back pain?

The best sports are swimming, dancing, cycling, Nordic walking or jogging. Sports that involve rapid, repeated hyperextensions of the spine and twisting movements of the trunk are generally discouraged.

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Is walking good for your back?

Going for walks: Initial studies indicate that even regular walks or brisk walking (walking) help with back pain – for example every other day for 30 to 60 minutes.

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How do you strengthen your lower back?

In just XNUMX steps:
  1. Lie on your stomach and stretch your arms out in front of you.
  2. Raise your hands and feet a few inches off the floor. …
  3. Tighten your core muscles by sucking in your belly button. …
  4. Hold this position for a few seconds and then return to the starting position.
  5. Repeat 10 times.

Is Walking Good For Herniated Disc?

Go for a walk as soon as the pain allows. Walking slowly moves the back muscles gently and relaxes them at the same time.

How does a herniated disc get worse?

When sitting, not only the spine and thus the intervertebral discs are loaded on one side, the entire body weight presses on them. Lack of exercise for hours, often days, causes the intervertebral discs to “starve”, so to speak.

Can an intervertebral disc rebuild?

Because in most cases the body «heals» itself and comes to terms with a worn disc, for example, so that after a while there is no longer any pain. Three new forms of treatment are particularly promising in this context. The keyword here is bioregenerative therapies.

When does nerve recover after herniated disc?

Herniated discs can heal spontaneously

This only happens when the leaked tissue presses on a nerve. If this is the case, the symptoms usually go away on their own after six to eight weeks.

Can you ride a bike with a herniated disc?

Is Cycling Good For Herniated Discs? Yes, cycling is good for you. The special thing about cycling is that this type of back training uses and strengthens small muscle groups in the area of ​​the spine. Which can hardly be reached and stimulated with normal gymnastics.

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How do I strengthen my back after a herniated disc?

Lie on your back and bend your legs comfortably. The arms are at the sides of the body. Now raise your hips so that a line is formed between your shoulders and your knees. Now begin tapping from one foot to the other for 60 seconds, maintaining tension the entire time.

What vitamins are good for intervertebral disc?

Nutrients such as vitamin D and calcium support the metabolism of the intervertebral discs.

Which diet is good for the intervertebral discs?

Calcium-rich foods such as dairy products, especially hard cheese, green vegetables such as kale, fennel, leeks, spinach and broccoli, and calcium-fortified mineral water ensure bone strength and stability.

Can a herniated disc go away on its own?

For most people, a herniated disc heals on its own within six weeks. Until then, there are many treatments available to help relieve pain and improve mobility.

Is bathing good for herniated disc?

If there is a lack of liquid, the intervertebral discs are compressed and lose their buffering effect. This causes pain and damage to the spine. Relaxing salt bath. A warm full bath loosens the muscles and not only relaxes the back.

Which is better to sit or lie down with a herniated disc?

Bed rest is the wrong way to go for herniated discs in most cases. Only movement can contribute to the regeneration of the natural buffer zones. An everyday movement and suddenly a sharp pain in the lower back. Suddenly nothing works anymore.

What is the best pain reliever for a herniated disc?

Treatment of pain: In pain treatment, it is often sufficient to use anti-inflammatory painkillers such as diclofenac, ibuprofen, indomethacin or ketoprofen. If the symptoms are severe, opioid painkillers such as buprenorphine, fentanyl, hydromorphone, oxycodone or tilidine can be considered.

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What is the best way to sit with a herniated disc?

Sit upright and use the backrest!

The muscles and the intervertebral discs are thus evenly loaded. In addition, the abdominal area is then free and without pressure, the blood circulation in the legs is not hindered. In principle, it is advisable to avoid sitting bent forward and to sit upright.

What is the fastest way to build back muscles?

Lie on your back, bend your legs, feet are hip-width apart with a little distance to your bottom. The arms lie loosely next to the upper body. Firmly tightens stomach and buttocks and pushes buttocks, thighs and back up. The weight rests on the shoulders and feet.

How to build back muscles at home

quadruped stretch

The starting position is the quadruped position. Keep your head straight in line with your spine. Extend your left arm forward and lift your right leg straight up (arm and leg are now in a horizontal position). Hold for five to ten seconds.

Which exercises are not good for your back?

The 5 worst exercises for your back
  1. sit ups. Sit-ups do more harm than good to your back. …
  2. squats. When doing squats or squats, it depends on the correct execution. …
  3. Run. Running or jogging is not a good workout for your back. …
  4. jump rope. …
  5. boxing

Which is better for back pain lying or sitting?


While most people avoid sitting or standing for long periods of time when they have acute back problems, walking is perceived as relatively comfortable. It’s good for the back, as it relaxes the muscles and moves the vertebral joints.

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What can you do about disc pain?

Put a hot water bottle, a cherry pit pillow or a small terry towel warmed in a water bath on the painful area. Heat plasters from the pharmacy or the drugstore can also help. Heat can relieve acute back pain by loosening muscles and relieving tension.

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