Effective Exercises for Herniated Discs: Can You Swim?

Herniated disc

Hello, Director Su! I have been undergoing rehabilitation for a herniated disc for 3 months.
What exercises can I do? Is swimming allowed? Thank you!

Kent, 30~39 year old female. Ask Date: 2007/10/27

Dr. Su Hongci reply Rehabilitation

Patients should engage in gentle stretching exercises or aquatic rehabilitation in addition to medication and physical therapy.
It is essential to warm up before exercising and to avoid high-impact activities such as basketball and tennis, as well as heavy lifting and twisting movements.
When getting out of bed, it is advisable to roll onto one side and use the elbow for support to reduce pressure on the lumbar spine.
When lifting objects, it is best to bend at the knees rather than at the waist.

Home and work environments should be well-lit, and floors should be kept dry to prevent falls.
During grooming, placing one foot on a small stool can help avoid excessive bending that may lead to back pain.
A firm mattress is recommended for sleep.
If prolonged sitting is necessary, use a chair with back support and place a lumbar cushion at the curve of the lower back to maintain stability in sitting posture.
Elevating the feet on a footrest while sitting can help keep the knees slightly above the hips.
It is advisable to stand up and walk around every 30 to 45 minutes to alleviate pressure on the lumbar spine.

When standing for long periods, frequently changing positions can help shift the center of gravity.
Women should avoid wearing high-heeled shoes for extended periods to prevent excessive strain on the lower back.
For patients with back pain, low-impact exercises such as walking and swimming are recommended, while avoiding excessive twisting of the lumbar region, as seen in high-impact sports like tennis and basketball.
Wishing you good health!

Reply Date: 2007/10/27

More Info

When dealing with a herniated disc, it's crucial to approach exercise with caution and to focus on activities that promote healing and strengthen the surrounding muscles without exacerbating the condition. Swimming is often recommended as an effective form of exercise for individuals with herniated discs, and here's why:

Benefits of Swimming for Herniated Discs
1. Low Impact: Swimming is a low-impact exercise that reduces stress on the spine and joints. The buoyancy of water supports your body, alleviating pressure on the discs and allowing for movement without the risk of further injury.

2. Strengthening Core Muscles: Swimming engages various muscle groups, particularly the core, which is essential for spinal stability. A strong core can help support the spine and reduce the risk of future injuries.

3. Improved Flexibility: The range of motion required in swimming can enhance flexibility in the spine and surrounding muscles, which is beneficial for recovery and overall spinal health.

4. Pain Relief: The warm water can provide soothing relief to sore muscles and joints, potentially reducing pain associated with a herniated disc.

Recommended Swimming Techniques
If you decide to swim, consider the following strokes that are generally safer for individuals with herniated discs:
- Freestyle: This stroke allows for a natural body position and can help strengthen the back and core without excessive strain.

- Backstroke: Swimming on your back can be particularly beneficial as it keeps the spine in a neutral position and minimizes pressure on the discs.

- Breaststroke: While this stroke can be performed, be cautious with the leg movements to avoid straining the lower back.

Additional Exercises
In addition to swimming, you may also consider the following exercises, always under the guidance of a healthcare professional or physical therapist:
- Walking: A gentle, low-impact activity that can be done daily. Start with short distances and gradually increase as tolerated.

- Stretching: Focus on gentle stretches that target the lower back, hamstrings, and hip flexors. This can help alleviate tension and improve flexibility.

- Strength Training: Once cleared by your healthcare provider, consider low-impact strength training exercises that focus on the core, hips, and legs. Avoid heavy lifting or exercises that involve twisting motions.

Precautions
- Listen to Your Body: If any exercise causes pain, stop immediately. It's essential to differentiate between discomfort from exertion and pain that signals injury.

- Consult a Professional: Before starting any new exercise regimen, especially with a history of herniated discs, consult with a physical therapist or healthcare provider. They can tailor a program specific to your needs and limitations.

- Avoid High-Impact Activities: Activities such as running, jumping, or heavy lifting should be avoided, as they can exacerbate the condition.

Conclusion
In summary, swimming can be an excellent exercise option for individuals recovering from a herniated disc, provided it is done correctly and safely. It offers numerous benefits, including low impact, core strengthening, and pain relief. Always consult with a healthcare professional to ensure that your exercise plan is appropriate for your specific condition and recovery stage. By following these guidelines, you can effectively manage your herniated disc while promoting overall health and well-being.

Similar Q&A

Swimming with Herniated Discs: Safe Practices and Precautions

Hello Director Chen! Regarding the issue of herniated discs, may I ask if swimming is permissible in addition to rehabilitation? If so, which swimming styles should be avoided? Thank you!

Dr. Chen Xianchang reply Rehabilitation
1. Cervical disc herniation; swimming is a beneficial exercise, and soaking in warm water in a spa can also be helpful. 2. Breaststroke is recommended, as freestyle requires body rotation, which may not be suitable. 3. Lumbar traction can be beneficial.

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If someone has a herniated disc, are there any restrictions on swimming techniques? For example, is it advisable to only use freestyle and avoid breaststroke?

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In response to your question: Swimming is a great form of exercise for lumbar disc herniation. Aside from the butterfly stroke, there are no specific contraindications for the other three strokes. However, please remember to perform a proper warm-up to avoid re-injury.

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Dr. Zheng Shunping reply Rehabilitation
Hello: For lumbar disc herniation, suitable exercises include swimming and walking, while cycling is less recommended. It is generally advised to exercise at least three times a week for 20 to 30 minutes each session. Additionally, some training for the back and abdominal muscles...

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Can patients with herniated discs run? Please list the exercises they can perform. Happy Lantern Festival!

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Hello: Mild activity is acceptable for a herniated disc; just avoid bending and lifting heavy objects. Swimming is also a great form of exercise. Happy Lantern Festival, Director Yeh!