Anastasis Tzanis
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The only reason you should not practice Reformer Pilates for herniated disc is if you don’t have access to one. It is no secret that there is no better exercise for this purpose. At the same time you may have heard of students injuring themselves during Pilates!!!
In this article we will cover:
• The 2 most important things you need to do when having a herniated disc!
• What you need to avoid so you don’t make things worse!
These are the topics of this article and before we delve into them let’s first establish one thing:
The degree to which a herniated disc will affect you depends on a few factors with most important the size of the hernia, your overall fitness level and weight.
There are people with herniated discs completely asymptomatic.
For you to be here however the hernia is affecting the way you stand / move and very likely it hurts.
The 2 most important things to do with a herniated disc
Learn how to protect yourself
The first thing you need to do when you are diagnosed with a protruding disc (especially if it is in the lumbar part of the spine) is to:
Learn how to protect your lower back by the appropriate recruitment of your abdominal muscles.
There are 2 main techniques that will allow you to achieve that (Valsalva Manoeuvre & Abdominal Drawing In Manoeuvre) and learning how to perform them will be necessary if you don’t want to:
a. Become fearful of moving / exercising
b. Experience fluctuations in the symptoms
These 2 breathings techniques should be first practiced seated and laying down and once you are ready include them during workouts for your arms, legs and your core.
Establish a safe range of movement
Depending on how severe the symptoms are movement in your spine, hips or even shoulders may be restricted. It is important to learn what range is safe for you through the relevant assessment and develop a protocol of exercises within that range.
There is no such thing as “safe exercises” given that some individuals will not be able most movements. However EVERYONE will have a certain exercises that he/she can perform and it is these will be the starting point of his/her recovery.
2 Things to be cautious of
Fascia manipulation and passive stretching
Both stretching and massages are likely to make you feel better temporarily. The analgesic effect they both have is necessary and beneficial in some cases but in others it can have the reverse effect. More flexibility, especially near the area of the bulging disc is rarely helpful and in some individuals it can contribute further to instability in the affected joint.
Practicing the same program for more than 2 months
The rehabilitation program you received initially was probably good but any rehab program practiced for longer than 1.5 months will be obsolete and continue doing is likely to produced no benefits.
It is not uncommon poor management of lower back pain to cause a herniated disc. To avoid that you should be consulting your physio or reformer pilates instructor minimum every week initially and later on every 3-4 weeks.
The consequences of ignoring the above
Herniated discs do not always cause pain, INITIALLY. It is in your best interest to resolve the problem before your body start compromises the way you stand, walk and even sleep.