Bodybuilding is a physically demanding activity that requires a lot of strength and endurance. However, if you have a herniated disc, you may wonder if it is still safe to engage in bodybuilding. A herniated disc occurs when the gel-like center of a spinal disc pushes through a weakened area of the disc's outer covering. This can cause pain, weakness, and numbness in the affected area, making it difficult to perform certain exercises.
However, having a herniated disc does not necessarily mean you cannot bodybuild. In fact, many people with herniated discs have found success in bodybuilding by taking certain precautions and modifying their workouts. This article explains what you need to know.
How Can a Herniated Disc Affect Bodybuilding?
A herniated disc (also commonly known as a "slipped disc" or “bulging disc”) can affect bodybuilding in several ways. First, it can limit range of motion and flexibility, making it harder to perform certain exercises or poses. Second, it can increase the risk of injury or aggravate your condition if you lift heavy weights or use improper form. Third, it can affect your recovery and performance, as you may need more rest and pain relief between workouts.
How to Bodybuild Safely with a Herniated Disc
If you have a herniated disc and want to continue bodybuilding, you need to take some precautions to protect your spine and prevent further complications. Here are some tips to follow.
Consult with Your Doctor
Consult your doctor before starting or resuming any exercise program. Your doctor can assess your condition and advise you on exercises that are safe and beneficial for you. The doctor may also prescribe medication, physical therapy, or other treatments to help you manage your symptoms and heal your disc.
Warm Up First
It is essential to warm up properly before every workout. Warming up prepares the muscles, joints, and spine for the stress of lifting weights. It also increases blood flow and oxygen delivery to the tissues, reducing the risk of injury and inflammation. A good warm-up should include some light cardio, dynamic stretches, and activation exercises for the core and back muscles.
Focus on Using Correct Form and Technique
It is essential to use proper form and technique when lifting weights. Poor form and technique can put excessive pressure on the spine and discs, causing pain and damage. To avoid this, make sure you maintain a neutral spine alignment throughout the movement, brace your core muscles, breathe correctly, and lift with your legs rather than your back. You may also want to use a belt or a brace to support your lower back when lifting heavy weights.
Choose Exercises Carefully
Avoid exercises that worsen your condition or cause pain. Some exercises may be too risky or uncomfortable if you have a herniated disc. These include exercises that involve bending or twisting the spine, such as crunches, sit-ups, deadlifts, squats, rows, or overhead presses. You may also want to avoid exercises that compress the spine, such as leg presses or weighted lunges.
Focus on Core Strengthening
One of the best ways to protect your back while bodybuilding with a herniated disc is to focus on core-strengthening exercises. A strong core supports your spine and reduces the risk of further injury.
Exercises such as planks, side planks, bridges, and bird dogs are all great for strengthening your core and stabilizing your back muscles. These are low-impact exercises that can be modified to suit your fitness level.
Try Machines and Resistance Bands
When it comes to bodybuilding with a herniated disc, using machines and resistance bands can be a safer alternative to free weights. Machines provide more stability and support, which can reduce the risk of injury.
Resistance bands are also a great option, as they provide resistance without putting undue stress on your back. Additionally, they can be easily adjusted to match your fitness level.
Pay Attention to Your Body
Listen to your body and adjust your workouts accordingly. Everyone's condition is different, so you need to find what works best for you. If you feel any pain or discomfort during or after a workout, stop immediately and rest. Do not push yourself beyond your limits or ignore the warning signs your body is sending. You may need to modify or skip some exercises depending on how you feel. You may also need to reduce the frequency, intensity, or duration of your workouts to avoid overloading your spine.
Take Regular Breaks to Recover
Pushing yourself too hard can lead to further injury, so it is important to pace yourself and take breaks as needed. Make sure to rest and recover adequately between workouts. Resting and recovering are essential for healing your herniated disc and improving your bodybuilding results. Resting allows your muscles and discs to repair themselves and grow stronger. Recovering involves taking care of your nutrition, hydration, sleep quality, stress levels, and mental health. You may also benefit from massage therapy, ice therapy, heat therapy, or anti-inflammatory medication to ease your pain and inflammation.
Having a herniated disc does not mean you have to give up bodybuilding. You can still enjoy this sport and achieve your fitness goals if you follow the precautions and guidelines outlined above.
If you have a herniated disc due to 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 form of back surgery, 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 or how to get access to Barricaid, you may ask your doctor or contact us at 844-288-7474.
For full benefit/risk information, please visit: https://www.barricaid.com/instructions.