Should people with herniated discs walk?

Walking is a good form of exercise for people with herniated discs, but overexertion or incorrect posture can worsen the condition.

Muscles play a crucial role in maintaining the stability and movement of the lower back. However, muscles are prone to degeneration and weakening due to a sedentary lifestyle, leading to spinal misalignment. This exacerbates the pain of a herniated disc. In this case, walking is a suitable option.

Walking helps alleviate pain and improve flexibility for people with herniated discs. Photo: Freepik

Dr. Le Anh Khanh, a specialist at the Orthopedic Trauma Center, Tam Anh General Hospital System, stated that patients with herniated discs need regular exercise to stimulate better blood circulation, shorten the time for reabsorption and recovery from injury. Walking is a relatively gentle physical activity that meets these needs. Walking strengthens the muscles supporting the spine, reduces pressure, and improves blood flow to the injured disc area, thereby effectively reducing pain. Some benefits of walking include:

Increased blood flow : Walking dilates blood vessels, thereby increasing the supply of oxygen and nutrients to the spinal muscles and maintaining the hydration of the intervertebral discs.

Detoxification: Muscles produce physiological toxins during contraction and relaxation. Over time, these toxins can accumulate in the muscle tissues of the lower back, causing stiffness and worsening herniated discs. Gentle walking is effective in improving this condition.

This exercise helps improve lower back flexibility by stretching the muscles and ligaments in the back, buttocks, and legs. This reduces pressure on the lumbar spine, supporting a smoother recovery process from injury.

Doctor Anh Khánh assists patients in walking exercises after spinal surgery. Photo: Tam Anh General Hospital .

Dr. Anh Khánh advises that while walking is beneficial for patients with herniated discs, this form of exercise also carries certain risks. If patients walk incorrectly, such as walking too fast, with the wrong posture, on uneven surfaces, or wearing ill-fitting shoes, it can put strain on the spine and potentially worsen disc damage. Therefore, patients should be aware of the following:

Appropriate exercise intensity : When starting out, walk for short periods, 5-10 minutes each day, then gradually increase the duration. Patients should listen to their bodies, avoid overexertion, and rest immediately when tired.

Correct posture: Walking with proper posture helps maintain the natural curvature of the spine. Therefore, when moving, patients should keep their shoulders relaxed, balance their head with their spine, and avoid bending forward or backward. Ensure the chin is kept straight and eyes are looking forward to reduce tension in the neck and back. Move gently and slowly, breathing evenly.

If patients are unsure whether they should walk, they should consult their doctor for the most appropriate decision. Patients should also see a doctor promptly if they experience pain or any other abnormalities after walking. In addition, patients with herniated discs can participate in other sports such as yoga, cycling, swimming, and stretching exercises.

Phi Hong

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