When can you start with the sport again?
After a slipped disc, sport should never be started too early. There are sports that can be done again in the long term and others that should no longer be done. After the operation or during conservative treatment, it must be very carefully discussed with the surgeon which activities may be performed from when.
Rehab often offers back exercises, swimming, walking, aqua gymnastics or even cycling. It is most helpful to get back into sports activities after a herniated disc in a rehabilitation measure, e.g. in a sports group. This reduces the risk of the patient daring to do too much on his own and harming himself.
The sports offered in rehabilitation can also be started again carefully on their own after about 10-12 weeks. It is important, however, that the patient slowly gets back into the sport and listens to the body. In case of pain, numbness or other complaints it is recommended not to continue and to try again after 1-2 weeks after consulting the doctor. Sports such as tennis, horse riding or strength and martial arts are not recommended at all for the first 2-3 months. In the time after that, we advise against sports that lead to pressure and shock loads on the intervertebral discs.
What is to be considered?
In all sporting activities, it is important to ensure that it does not further damage the already damaged intervertebral disc, as well as the other discs. In the beginning, you should avoid sports that compress the disc (e.g. horseback riding, mountain biking) or put it in danger of prolapsing again (e.g. bodybuilding, dolphin swimming).
For the above-mentioned sports, which are considered to be more gentle on the intervertebral discs, it is nevertheless important to listen to your body. If symptoms appear which indicate a new slipped disc, a doctor should be consulted. It is advisable to practice sports that the patient already masters and therefore does not have to learn them again, since this way movement patterns are already known and the risk of incorrect and risky movements is lower.
When starting a new sport, it is important to have someone at the beginning who can assess whether the movements are carried out correctly and safely (coach, physiotherapist, group leader). For all future activities, it is important that the back and postural culture is strengthened and invigorated, but not overloaded and potentially harmful movements. By strengthening the back and trunk muscles, the spine is better stabilized and everyday movements can be performed more safely.
Strengthening in case of a slipped disc
With a herniated disc, the beginning of strengthening depends on the severity of the symptoms. As a rule, in the case of a herniated disc, one can begin with relaxation and posture exercises. These exercises are usually started in a physiotherapeutic treatment.
Depending on how good the progress in these exercises is, the timing of the strengthening exercises can be planned. Strengthening should only be started when there is no more pain at rest and with light movement. This is the only way to concentrate fully on a clean execution of the strengthening exercises.
Movement exercises Stretching of the spine (in prone and supine position) Bending forward/backward/ sideways Rotation sideways Coordination exercises Mostly movement of the arms and legs, maintaining body tension through abdominal and back muscles Forearm support/four-foot stand with lifting e.g. the right arm and left leg Lateral support Training with weights Strengthening of individual sections of the spine
- Mobility exercises Stretching of the spine (in prone and supine position) Bending forward/backward/ sideways Rotation sideways
- Stretching of the spine (in prone and supine position)
- Bending forward/backward/to the side
- Lateral rotation
- Coordination exercises Mostly movement of arms and legs, maintaining body tension through abdominal and back muscles Forearm support/four-foot stand with lifting e.g. the right arm and left leg Lateral support
- Mostly movement of arms and legs, maintaining body tension through abdominal and back muscles
- Forearm support/four-foot stand with lifting of e.g.
the right arm and left leg
- Side support
- Training with weights Strengthening individual sections of the spine
- Strengthening individual sections of the spine
- Stretching of the spine (in prone and supine position)
- Bending forward/backward/to the side
- Lateral rotation
- Mostly movement of arms and legs, maintaining body tension through abdominal and back muscles
- Forearm support/four-foot stand with lifting of e.g. the right arm and left leg
- Side support
- Strengthening individual sections of the spine
Normally you should not have any pain when strengthening with a herniated disc. Therefore, especially at the beginning of the strengthening training, instructions from a physiotherapist are important. He can adjust the intensity of the training depending on the severity of the complaints.
If pain occurs during strengthening, the exercise causing the complaints should not be performed for the time being. However, one should always expect that muscle ache and similar pain can occur after strength training. Complaints of this kind are usually not worrying, but should nevertheless be discussed with the physiotherapist treating you.
Anyone who starts strengthening exercises after a slipped disc should always start the training under physiotherapeutic observation. Physiotherapists are especially trained in finding the right dose of strengthening exercises for diseases of the musculoskeletal system. In addition, exercises can also be recommended by an orthopaedic specialist. Only if you already have some experience with the exercises for a herniated disc, you should dare to do exercises from the internet. However, you must first have trained your body awareness, so that you realize how intensive the strengthening exercises may be and not over- or underchallenged yourself.
