How to Safely Play Sports if You Have a Herniated Disc

A herniated disc can feel like a major setback, especially if sports and physical activity are integral to your lifestyle. Many people worry that continuing to play sports might worsen their condition or lead to long-term damage. The reality, however, is that while a herniated disc poses challenges, it does not always mean giving up sports entirely.

With the right approach, you can stay active, minimize risks, and even use certain sports as part of your recovery. As you read this article, you will learn whether playing sports with a herniated disc is feasible, which sports are safe, and how to navigate the path to staying fit and healthy.

Understanding Herniated Discs

Before discussing the details of playing sports with a herniated disc, it is important to understand the condition. Your spine consists of a series of vertebrae separated by intervertebral discs that act as cushions, absorbing shock and allowing flexibility. A herniated disc, also known as a slipped disc or ruptured disc, occurs when the gel-like material inside the disc pushes through a tear in the outer layer. This displacement can press on surrounding nerves, leading to symptoms such as:

• Localized pain - Often felt in the lower back or neck
• Sciatica - A sharp, radiating pain that travels down the leg
• Numbness or tingling - Common in the arms or legs, depending on the affected disc
• Muscle weakness - Reduced strength in specific areas served by the pinched nerve

Sports to Avoid with a Herniated Disc

Certain sports place excessive strain on the spine, potentially worsening the condition or causing further injuries. While some athletes can return to their original sports, others may need to modify their activities or choose alternative sports. Sports that may exacerbate herniated disc symptoms include:

• Football and rugby

• High-contact sports with frequent tackles and impacts put the spine at significant risk.

• Weightlifting

  • Lifting heavy weights, especially deadlifts and squats, can place immense pressure on the lower back.

• Gymnastics

  • Movements involving repetitive twisting, bending, and high-impact landings are hazardous.

• Running or high-impact cardio

  • The pounding force from running, particularly on hard surfaces, can aggravate a herniated disc.

• Tennis or basketball

  • Quick, sudden movements, jumps, and twists can strain the spine further.

Safe Sports for Individuals with Herniated Discs

While some activities should be avoided, others can promote healing, increase strength, and enhance flexibility. Athletes with herniated discs can often participate in low-impact sports and activities that do not put excessive strain on the spine. Consider these low-impact sports:

• Swimming

• Swimming provides a full-body workout without stressing the spine. The buoyancy of water supports the body, allowing for effective cardio and muscle-building exercises.

• Cycling

  • Stationary or outdoor cycling can be beneficial, provided you maintain proper posture. Adjust the bike seat and handlebars to avoid leaning too far forward.

• Walking

  • A simple yet effective way to stay active, walking is gentle on the spine and can increase circulation.

• Yoga or Pilates

  • These practices focus on strengthening core muscles, increasing flexibility, and relieving tension in the back. Opt for poses that avoid excessive bending or twisting.

• Golf (with modifications)

  • Golf can be safe if you avoid aggressive swinging motions and focus on maintaining proper posture.

How to Safely Play Sports with a Herniated Disc

If you are eager to get back into sports, taking precautions is crucial. Here are some tips to ensure you stay safe:

• Get medical clearance

• Always consult a doctor or physical therapist before resuming any physical activity. The doctor can determine your readiness and recommend suitable activities.

• Focus on core strength

  • A strong core provides stability to the spine, reducing pressure on the herniated disc. Include exercises like planks, pelvic tilts, and bird-dog stretches in your routine.

• Use proper techniques

  • Whether you are lifting weights or swinging a golf club, ensure your movements are biomechanically sound to minimize strain.

• Warm up and cool down

  • Prepare your muscles with dynamic stretches and low-intensity movements before engaging in sports. Post-activity, cool down with gentle stretches to prevent stiffness.

• Invest in supportive equipment

  • Use braces, proper footwear, or any recommended gear to provide additional support and reduce strain on your back.

• Listen to your body

  • Pain, numbness, or tingling are signs you need to stop and rest. Do not push through discomfort.

• Stay hydrated

  • Proper hydration keeps the discs healthy and flexible, reducing the risk of further injury.

Recovery and Rehabilitation

Recovery from a herniated disc is a gradual process, especially if you wish to return to sports. Key steps include:

• Physical therapy - Regular sessions can help you regain strength and flexibility, preparing your body for safe activity.
• Stretching and mobility exercises - Stretching and lower back pain exercises can reduce stiffness and promote healing.
• Core strengthening - A focus on abdominal and back muscles provides essential spinal support.
• Pain management techniques - Consider heat therapy, massage, or non-steroidal anti-inflammatory drugs (NSAIDs) to manage discomfort.

When to Avoid Sports Entirely

In some situations, sports may not be advisable, even with precautions. Signs you should refrain from physical activity include:

• Severe or worsening pain that limits daily activities
• Progressive numbness, tingling, or weakness in the arms or legs
• Loss of bladder or bowel control (a potential sign of a serious condition such as cauda equina syndrome)
• Repeated flare-ups despite rest and rehabilitation

If any of these occur, consult your healthcare provider immediately.

The Psychological Aspect of Returning to Sports

Returning to sports after a herniated disc is not just a physical challenge. It also has psychological implications. Athletes may experience:

• Fear of reinjury
• Anxiety about performance levels
• Frustration with limitations or slower progress

Addressing these mental aspects is crucial for a successful return to sports. Working with sports psychologists or mental health professionals can be beneficial in overcoming these challenges.

Making the Decision: To Play or Not to Play

The decision to return to sports after a herniated disc is highly individual and should be made in consultation with healthcare providers. Mild to moderate cases often allow for participation in low-impact activities, while severe cases or those involving significant nerve compression might require extended rest and rehabilitation. Factors to consider include:

• The severity of the herniation
• The athlete’s overall health and fitness level
• The specific demands of the sport
• The athlete’s personal goals and priorities

Long-Term Management and Prevention

For athletes who choose to continue playing sports with herniated discs, long-term management is crucial. This may involve:

• Ongoing rehabilitation and strengthening programs
• Regular checkups with healthcare providers
• Modifications to training routines or playing style
• Use of supportive equipment or braces as needed

Additionally, athletes should focus on prevention strategies to reduce the risk of future injuries or exacerbations of their condition.

Playing sports with a herniated disc is not only possible but can also be beneficial when approached carefully. With proper treatment, careful management, and a willingness to adapt, many athletes can continue to enjoy their chosen sports. The key lies in balancing athletic pursuits with long-term spinal health, making informed decisions, and working closely with healthcare professionals throughout the journey.

Remember, every athlete’s situation is unique, and what works for one person may not be suitable for another. By taking a thoughtful, individualized approach to sports participation with a herniated disc, athletes can maximize their chances of a safe and successful return to the activities they love. 

If you have a herniated disc and want to continue enjoying sports-related activities, surgery may be discussed and potentially recommended to provide relief. For example, if your herniated disc is not responding to conservative treatment, a discectomy may be the best option. Although this is generally a very successful procedure, patients with a large hole in the outer ring of the disc have a significantly higher risk of reherniation following surgery. Often, the surgeon will not know the size of the hole until beginning surgery, and having a large hole in the outer ring of the disc more than doubles the risk of needing another operation. A new treatment, Barricaid, is a bone-anchored device that closes this hole, and 95 percent of Barricaid patients did not undergo a reoperation due to reherniation in a 2-year study timeframe. This treatment is done immediately following the discectomy—during the same operation—and does not require any additional incisions or time in the hospital. 

If you have any questions about the Barricaid treatment, ask your doctor or contact us today.

For full benefit/risk information, please visit: https://www.barricaid.com/instructions.