SAEDNEWS: Contrary to popular belief, people with a herniated disc can walk—and doing so properly can even aid recovery. Here, we’ll cover walking techniques that help reduce pain and support healing, so you can stay active despite chronic back discomfort.
According to the Sports World section of Saed News, one of the most common spinal disorders—often caused by weakened vertebrae and damaged discs—is lumbar disc herniation. Many people develop this condition due to poor spinal care and a sedentary lifestyle.
If you experience back pain upon waking in the morning—a common sign of lumbar disc problems—but want to reduce the severity of your symptoms, it’s essential to move your body and incorporate exercise into your routine. However, if you still find excuses to skip exercise due to a busy schedule, at the very least, prioritize walking. Walking is a simple, cost-effective activity that requires only about 30 minutes a day, without the need for a gym or extra expenses.
Walking not only helps prevent spinal disorders and lumbar disc issues but can also alleviate symptoms for those already affected. However, individuals with lumbar disc problems should follow certain principles to avoid worsening their condition. This article explores proper walking techniques for people with disc issues and the benefits of this simple form of exercise.
Is Walking Safe for Lumbar Disc Patients?
Walking is one of the easiest and most affordable forms of exercise, suitable for individuals of all ages. Beyond promoting overall fitness, it strengthens muscles and supports spinal health. As we age, our bones and vertebrae naturally weaken, but regular movement and walking help fortify the skeletal system and prevent various spinal and joint disorders.
Today, many people suffer from lumbar disc herniation due to inactivity and poor spinal care. Specialists often advise these patients to stay active and perform specific exercises to relieve pain. The question arises: which exercises are safe for lumbar disc patients?
In general, patients should perform exercises under the guidance of a specialist, ensuring they do not experience pressure or pain in the affected area. However, not everyone can afford a physiotherapist or sports specialist. For such individuals, walking remains an accessible and safe exercise. It strengthens spinal muscles and vertebrae, accelerates recovery, and prevents further damage to the discs and spinal cord.
The way you walk and the duration of your activity significantly impact the recovery process. Improper walking can worsen the condition. Always consult your doctor before starting any exercise regimen. If your physician approves walking as part of your recovery, you may begin this activity safely.
Comfort during walking is crucial. Stop immediately if you feel pain or pressure, as this indicates stress on the discs. Walking in an open, calm environment positively affects mental well-being, increasing motivation and resilience. Start with five minutes a day and gradually increase to 30 minutes per day by the end of the month. Beginners should take slower steps and increase speed and step count as pain-free endurance improves.
Patients with lumbar disc issues must never run while walking, as running places ten times more pressure on the vertebrae, potentially worsening the condition.
In addition to regular walking, aquatic walking or hydrotherapy is a highly recommended complementary treatment for lumbar disc problems. Water provides a low-impact environment that reduces pressure on the spine, allowing patients to exercise safely.
Guidelines for Walking in Water:
Warm up your body before starting.
Walk slowly; avoid running or rolling in the water.
Walk across the pool and back gradually, increasing speed over time.
Ensure the water is warm; avoid cold water.
Use warm water or jacuzzi steam to massage muscles.
Be careful to avoid slipping.
Perform this exercise twice a week.
Sedentary lifestyles have contributed to the daily rise in lumbar disc problems. Walking is a simple and effective preventive measure against spinal disorders if practiced regularly. Key principles include:
Daily Walking: Commit at least 30 minutes each day. If time is limited, divide this into three ten-minute sessions.
Wear Proper Footwear: Walking shoes should be lightweight, breathable, and comfortable, providing proper support.
Include Light Running and Stretching: Gradually integrate light running intervals and stretches during walks to strengthen muscles.
Maintain Proper Posture: Keep your head up, back straight, and engage your abdominal muscles while walking. Stretch every five minutes during longer walks to strengthen back and spine muscles.
Alongside walking, incorporating gentle exercises for the lower back can help reduce muscle spasms and improve spinal flexibility. Consistent practice of these exercises supports spinal health and enhances the benefits of daily walking.
