There are certain physical activities recommended for those diagnosed with intervertebral hernia, as well as those that should be avoided to prevent worsening the condition. The danger of spinal hernias lies in the fact that they affect the spinal canal and nerve endings, which in severe cases can lead to paralysis of the limbs.

SPORTS NOT RECOMMENDED:

• Weightlifting, javelin throwing, wrestling, high jumping — all of these involve extremely high levels of stress on the spinal column;
• Football, hockey, and other similar games, as they carry a high risk of injury — involving speed, collisions, and intense focus on the game. While minor injuries might be insignificant for a completely healthy person, for someone with a hernia, any spinal injury can lead to serious problems, including paralysis. Therefore, these sports should be avoided if you have been diagnosed with an intervertebral hernia;
• Skiing, due to its high risk of injury and dynamic spinal compression;
• Badminton, tennis, golf, and other seemingly light sports, as they require sudden sharp movements;
• Running is also not recommended for those with a hernia. This is because running causes strong jolts to the body at the moment the foot lands. Given the above restrictions, only jogging is allowed, and even then, only if done on soft surfaces and with proper sports shoes.
• DO NOT LIFT HEAVY WEIGHTS!
  Often, hernias develop due to excessive physical strain that a person puts on themselves. This could be heavy physical labour or certain sports activities that cause micro-injuries and damage to the spine, leading to hernia development. At the first signs of a hernia, it is necessary to limit physical exertion and avoid lifting any heavy objects.
• DO NOT MAKE SHARP TURNS OF THE HEAD AND TORSO!
  For example, exercises involving sharp turns or bends will only worsen your back condition and accelerate disc protrusion. On the other hand, stretching exercises are very effective. You can simply hang from a pull-up bar or a wall-mounted ladder — this will help relax the spine and give it a rest. Try to spend more time walking outdoors and maintain a proper sleep schedule. Sports activities to avoid with a disc protrusion also include jumping, marathon walking, and riding motorcycles or bicycles. This is because the whole body experiences strong vibrations during riding. The shaking causes dynamic compression of the existing disc bulge. As a result, the condition will worsen and the disease will progress. Additionally, such riding forces not only the lower back but the entire back muscles to tense up to maintain balance, which can cause flare-ups.
• DO NOT SIT IN ONE PLACE FOR A LONG TIME!
  The more time you spend sitting still during the day without movement, the greater the load on the intervertebral discs. If your work requires you to sit for long periods, it is recommended to get up from time to time and do special exercises, or at least walk around the room a little.
• DO NOT APPLY HEAT TO THE PAINFUL AREA!
  With a spinal hernia, avoid unthought-out procedures. Heating and steam baths are strictly forbidden. When heating, the back muscles weaken, and the muscular corset that supports the damaged intervertebral disc loses its tone. This can lead to displacement of the hernia and further nerve or spinal cord compression with all the associated serious health consequences. This is extremely dangerous.
• AVOID HYPOTHERMIA!
  With hernias, the body should not be exposed to either cold or overheating, as both can cause pain flare-ups and muscle spasms.
• RECOMMENDED TYPES OF SPORTS:
• • Swimming – This is a universal sport, as the rhythmic and gentle movements in the water provide minimal aggressive impact on your spine.
• • Aqua aerobics – During water-based exercise, according to the laws of physics, a person’s body weight significantly decreases, which means that the axial load on the spine is greatly reduced. Additionally, being in water allows all muscle groups to relax fully, helping to relieve spasms and improve blood circulation. As a result, the body is actively saturated with oxygen, and the respiratory system becomes stronger.
• • Pilates – Stretching exercises are recommended for many spinal conditions and are very safe for the spine. These exercises help effectively strengthen the muscle corset, providing additional support to the spine and reducing strain.
• • Fitness – As an aerobic activity, most fitness exercises are similar to those used in therapeutic physical culture and have a gentle effect on the body. In most cases, except for the most severe cases, fitness is not contraindicated for people with intervertebral hernias. However, it should be approached with caution and involve gradual increases in intensity.
• Of course, no one will be able to select the most suitable sport for you more precisely than yourself. The key is to listen to your body during exercise and make timely adjustments, even if it means completely changing your approach.
• Now, you understand that limiting yourself to light jogging with a spinal hernia is not enough – there are many other interesting and easy sports activities that do not require significant financial investment.
• For people suffering from osteochondrosis, morning hygienic gymnastics is recommended, starting with a self-massage of the lower back and spine, followed by exercises for the arms, upper body, torso, leg swings, jumping in place (small hops), hanging exercises, and breathing exercises. It’s ideal to finish the morning workout with a water procedure, after which you should thoroughly dry your body and vigorously rub your lower back and spine with a towel.
• Physical Culture Break
  A physical culture break should last 5-6 minutes. For those working in a seated position with their head lowered, a set of 8-9 exercises should be performed, standing, at a medium pace and with a moderate range of motion. For those working in a standing position, 7-9 exercises should be performed while sitting with slightly raised legs and some tension, at a medium pace and with limited range of motion. After the exercises, it is recommended to actively massage the lower back and spine for 1-3 minutes, followed by relaxing the leg muscles.
• Therapeutic Gymnastics
  Therapeutic gymnastics is primarily indicated for those who experience frequent flare-ups of osteochondrosis, such as sciatica. The complex should include general strengthening exercises, breathing exercises, and relaxation techniques such as self-massage. It is recommended to do this daily, preferably in the morning. Most exercises should be done in a lying position or kneeling, as this takes off the axial load from the spine and helps relax the muscles that hold it upright. Below is an example of a therapeutic gymnastics complex, which may vary depending on the type of osteochondrosis.

Spinal Traction. Here are some simple techniques to try:

1. Lying on your stomach (or on your back), arms extended upwards. Stretch your arms upward as much as possible, then relax. Repeat 7-8 times. Avoid arching your back and keep your legs on the floor.
2. Lying on your back, gradually tilt both knees to one side while turning your head in the opposite direction. Keep your shoulders flat and pressed against the floor. Hold this position for 10 seconds, then do the same in the other direction. Repeat 10 times.
3. Lying on your back, press your pelvis to the floor, inhale, and as you exhale, lift your chest upwards. Repeat 7-8 times.
4. A pure hanging (without support). While hanging, you can perform exercises such as: “pendulum” (swaying), leg bending and straightening, and torso arching.
5. Standing between a table and a chair: Lean one hand on the table, the other on the back of the chair, and bend your knees.