If you’ve recently been told by your healthcare provider that you have a disc bulge or disc hernia, you’ve probably been advised to steer clear of bending forward and lifting heavy weights.
This is because lifting weights and bending forward in the lumbar disc bulge exaggerate the pain and symptoms. In this article, we’re going to learn why your doctor instructs you so and the scientific reasoning behind this advice.
The Importance of Discs in Spinal Flexibility
To understand why avoiding forward bending is crucial, let’s first understand what a disc bulge is. Our spine comprises a series of vertebrae, and between each pair of vertebrae lies a disc-shaped, soft tissue structure known as an intervertebral disc.
The intervertebral discs act as cushions between the vertebrae, providing flexibility and support to our spine. These discs play a vital role in enabling our body’s flexibility. They allow us to bend, twist, and move freely. This flexibility is made possible because the intervertebral discs act as shock absorbers, maintaining our spine’s suppleness.
However, when a disc is compromised, such as in the case of a bulge or herniation, it can lead to a host of painful symptoms, including radiating pain down the leg, known as sciatica.
Understanding lumbar disc bulge
However, certain activities, such as lifting heavy objects with improper form or engaging in prolonged sitting, can lead to issues. In some cases, this can result in a puncture or tear in the intervertebral disc. When this happens, the gel-like material inside the disc can bulge or herniate, putting pressure on nearby nerves. This condition we called a lumbar disc bulge or disc hernia.
The severity of pain and other symptoms depends on the degree of disc herniation. The disc herniation has 4 stages the 4th stage being most severe.
This compression often leads to lower back pain that can radiate down the leg, a condition commonly known as sciatica. It’s important to note that by addressing the disc bulge, we can also find a solution for the associated sciatica problem.
Why avoid forward bending with disc bulge
Now, why do healthcare professionals advise against lifting heavy objects or bending forward when you have a disc issue?
Lifting Heavy Objects: When you lift a heavy object, the spine is subjected to increased stress and strain. In the presence of a disc issue, this stress can be detrimental. In a normal individual, the disc can easily withstand this pressure. This is why we can perform so many heavy-lifting tasks without any issues.
However, if someone is suffering from a lumbar disc hernia, the additional pressure from lifting heavy objects can cause the already bulging or herniated disc to worsen.
It’s like pressing down on a water balloon; it squeezes the gel-like material in the disc outwards, towards sensitive the sciatic nerve. This can intensify the pain and discomfort associated with disc problems. Therefore, it’s highly advisable to refrain from lifting heavy objects to prevent further damage and pain.
Forward Bending: Bending forward, whether to tie your shoelaces or pick up an item from the floor, has a significant impact on the position of the intervertebral discs. In a healthy spine, this movement is manageable because the discs can withstand the pressure.
However, in the case of a disc herniation, bending forward can exacerbate the issue. As you lean forward, the herniated gel-like material within the disc is pushed backward. This can lead to increased compression on the already affected nerve, intensifying the pain and radiating symptoms like sciatica. Therefore, individuals with a disc herniation are advised to avoid forward bending to minimize nerve compression and discomfort.
In summary, the rationale behind avoiding heavy lifting and forward bending when you have a disc issue is to protect the compromised disc and the nerves around it. These activities can worsen the condition, increase pain, and hinder the natural healing process.
The Role of Therapeutic Exercises for disc bulge
In the realm of physical therapy, we employ exercises that are specifically designed to address these issues without compromising your spine’s integrity. These exercises typically involve bending backwards, a technique known as extension-biased exercises.
By incorporating these exercises into your routine, the bulging disc gradually finds its way back into its proper place. As a result, you’ll experience relief from lower back pain and associated symptoms. In addition to this, you must also learn the exercises to avoid in lumbar disc bulge.
Safe posture for disc bulge is crucial
So, if bending forward can aggravate your disc bulge and increase the sciatica pain then you must follow a safe posture to perform activities that involve bending over. One of the frequent activities is picking up things from the floor which involves bending over. However, with a simple modification, we can make this particular task safer for a person suffering from disc bulge.
To accomplish this task safely, instead of bending at the lower back, we can bend at the knee and lower ourselves to the floor and pick up things.
If you are having a desk job, then you must follow the ergonomic way of sitting on the desk. Your proper way of sleeping in bed also affects how fast you recover from sciatica including getting in to and out of bed safely in back pain.
Dr Sunit Sanjay Ekka is a physiotherapist in practice for the last 15 years. He has done his BPT from one of the premium Central Government physiotherapy colleges, ie, SVNIRTAR. The patient is his best teacher and whatever he gets to learn he loves to share it on his Youtube channel and blog.
