A herniated disc is a painful injury that involves the rupture of fibrocartilage between the spinal vertebrae. It can be caused by a number of things, such as sudden trauma, incorrect posture, prolonged sitting or by repetitive back strain or lifting. Severe pain from this injury usually eases within two weeks, which enables the patient to engage in more physical activities. In approximately four to six weeks, most patients no longer need medical care. If you have suffered from a herniated disc and would like to resume or start a running regimen, do so only after your full recovery and with the consent of your health care provider.
Instructions
1. Warm up and do some stretching exercises that are gentle on your back. This will increase the blood flow to your muscles, which helps to decrease muscle stiffness and risk of injury.
2. Get on the treadmill. If you do not have an access to one, find a dirt trail that isn't too soft or too hard. Avoid running on concrete or asphalt because this will increase the stress on your lower back. You may gradually go back to running on hard surfaces, but you should avoid it initially.
3. Start walking for the first 10 minutes, then run for up to the next 20 minutes. Make sure that you have well-supported running shoes to avoid further injuries.
Run with the correct posture as to avoid putting harmful strain on your body. (See Resources 2)
If you feel sharp pain at any point during your run, stop immediately.
4. Run once or twice a week, depending on your comfort level. Gradually increase the intensity and number of your runs each week. If you feel any pain or discomfort, take breaks by slowing down and walking instead.
5. Stretch after each run to cool down. Stretching helps to relax and balance the tension on your muscles. It also reduces feelings of soreness. Focus on doing stretching exercises that increase the flexibility of your spine and legs.
6. When you are not running, do other exercises that will help rehabilitate your herniated disc, such as dynamic lumbar stabilization work. These exercises focus on strengthening your lower back and abdominal muscles while maintaining a balanced spine. Doing exercises like yoga and Pilates also will help improve your posture and help prevent injuries. Incorporate these exercises gradually and start at a low intensity level.
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