Should you exercise with a herniated disc?
Your spine is made up of bones and discs between the bones. The discs are like old jelly donuts, hard on the outside with tough jelly on the inside to provide for flexibility and shock absorption.
Sometimes the outside of the disc will break down and the jelly well leak out causing pain. This “leaking jelly” can cause low back pain radiating down the legs and even to the feet.
Avoiding exercise altogether does not appear to be the best course of action. Mild exercise such as walking, jogging and stretching at slow to moderate speeds are helpful. Exercise that is high impact, rapid loading, or explosive should be avoided.
The Research
Sports Med. 2016 Apr;46(4):473-85. doi: 10.1007/s40279-015-0444-2.
Can Exercise Positively Influence the Intervertebral Disc?
Belavý DL1, Albracht K2, Bruggemann GP2,3, Vergroesen PP4,5, van Dieën JH4.
Abstract
To better understand what kinds of sports and exercise could be beneficial for the intervertebral disc (IVD), we performed a review to synthesise the literature on IVD adaptation with loading and exercise. The state of the literature did not permit a systematic review; therefore, we performed a narrative review. The majority of the available data come from cell or whole-disc loading models and animal exercise models. However, some studies have examined the impact of specific sports on IVD degeneration in humans and acute exercise on disc size. Based on the data available in the literature, loading types that are likely beneficial to the IVD are dynamic, axial, at slow to moderate movement speeds, and of a magnitude experienced in walking and jogging. Static loading, torsional loading, flexion with compression, rapid loading, high-impact loading and explosive tasks are likely detrimental for the IVD. Reduced physical activity and disuse appear to be detrimental for the IVD. We also consider the impact of genetics and the likelihood of a ‘critical period’ for the effect of exercise in IVD development. The current review summarizes the literature to increase awareness amongst exercise, rehabilitation and ergonomic professionals regarding IVD health and provides recommendations on future directions in research.
