People aged between 30-50 years commonly experience lumbar disc herniation, with most of these instances being asymptomatic in nature. However, a few people also deal with chronic back pain, because of disc herniation. Some of the common symptoms include:
- Back spasms and tightness
- Pain down the foot/leg
- Back pain, mostly on one side of the spine.
Disc injury, in any way, should not be a hindrance to any physical activity. You can still work out and do performance training with a lumbar disc injury.
Address The Mobility Issues
There may be some joint dysfunctions behind lumbar disc injuries. For instance, due to the hip’s lack of rotation, the lumbar spine may try to make up when you are trying to complete a deep squat. However, it fails to do so. Get help from a trainer who can perform an in-depth mobility screening to help identify the issues. Otherwise, you may end up worsening the condition. Try to address the underlying mobility problems to keep up your fitness routine in good shape.
Learn To Breathe Right
Very few people know how to breathe well with the diaphragm. One should never hold his breath in the chest. Breathing into your low back, lower abs and obliques help you in gaining stability throughout your core. Create and maintain pressure, while keeping your spine protected and stable.
Identify Your Pain Triggers
With a disc injury, it is quite natural that some exercises will end up doing you more harm than good. Also, this varies from one person to the other. It can be anything such as long-distance running, deadlifting from the ground or heavy back squats. Once you identify those pain triggers, stay away from them for a while or find an alternative, so that you can gradually build up the form.
Set Small Goals
The area around the disc injury becomes inflamed, with the tightening of the muscles. You surely can’t work out when something like this is happening. But once the pain subsides, there are many ways to get back on track. You should focus on setting small, realistic goals and keeping track of your progress. Maybe, you can start off by going for a walk or holding some planks. Focus on restoring a stable and healthy environment. Slowly train your body to push up with weight movements, instead of going straight to heavy weight-lifting. The latter can be counterproductive, as it can directly compress the spine. The biggest advantage here is that you regain strength slowly and avoid having to restart from the beginning.
Build Up The Backside
The hips, hamstrings and glutes together make up a group of strong muscles with sturdy joints. You should probably work on addressing your weak glutes and getting the hips moving better. You will be just abusing your back, without these important elements. Given our hectic jobs with little physical activity, we have become slaves to a seated lifestyle. It is always a good idea to focus on exercises that improves your posture and keeps your spine in the best shape.