The 5 worst exercises if you have prolapse

Do you have prolapse? Then you should stay away from these 5 exercises! These can worsen the pain and lead to poorer healing. Feel free to share with someone who is affected by prolapse. Do you have more suggestions for exercises that can be harmful to the back? Tell us in the comment field at the bottom of the article or on Facebook.

Exercise and movement are usually good - even if you suffer from a disc disorder - according to your capacity, of course. But there are exercises and exercises that can aggravate prolapse symptoms, nerve dysfunction and pain - especially those that give a high abdominal pressure or pressure on the discs. Here are 5 exercises you should avoid if you have disc herniation. Of course, there are several exercises that can be bad exercises, but here we have selected five pieces. We point out that it is the wrong execution we primarily focus on in this article - and that this is a selection of exercises that many make mistakes without sufficiently well-trained stability muscles.

1. Leg press

Leg press is an exercise that can be difficult to perform correctly - and many people pull their legs too close before pushing. This can cause the load to be isolated in your lower intervertebral discs and create a tremendously high pressure against the discs - which can lead to increased damage to the discs, which can consistently lead to worsening pain and symptoms.

A: Wrong design. Do you see how the back bends when you walk get far in with your legs? This is what can lead to increased disc problems. Instead, stop earlier as shown in the next picture (B).
B: Proper execution of the exercise. Do not bend over 90 degrees with your knees.

2. Running

The intervertebral discs are the back shocks. When you run, especially on hard surfaces, this can lead to a high load on the lower discs in the back - which can provoke the pain. Therefore, it may be better to walk in rough terrain if you have a known disc disorder - at least until you have built up the core muscles, stability muscles in the knee and hip, and you return to better function after the injury. Once the injury has healed, you can gradually add jogging / running to your exercise regimen again.

3. Sit-ups without support with twisting

We strongly recommend that you keep your lower back supported against an exercise mat or exercise ball if you are going to do sit-ups. The form of sit-ups where the body is raised too high at the same time as it is rotated should be avoided if you have a known disc problem. There are otherwise good alternatives for a more gentle training of the abdomen and core muscles - such as the low-intra-abdominal pressure exercises dynamic plank og jackknife.

4. The "wood splitter" with medicine ball or free weight

This exercise goes into a strongly bent and twisted position - maybe this was even such a position you had when you first provoked your disc disorder? We recommend that you do not do exercises with bending, rotation and increased load in the form of ball or weight. If you do not have intervertebral discs that can withstand more than us 'ordinary people in the street'. Yes, similar exercises can work for a while, but over time, this strain can lead to disc injuries and worsening pain.

5. Forward bend with straight legs

This stretching may feel as if it 'takes good care of the back', but the truth is that if it is done incorrectly, it puts very high pressure on the lower discs in your lower back. If you think about physics, you can see how the forces naturally have to go through the lower structures in the back before you can bend further down towards the ground. Therefore, it is important to try to keep a neutral curve in the back when doing this exercise.

A: Incorrect execution. By bending your back, the pelvis will tilt backwards and you will receive increased pressure on the lower discs of the lower back.

B: Proper execution. Neutral curve in the back and correct pelvic position make this a good stretch.

Feel free to contact us at YouTube or Facebook if you have questions or the like regarding exercise or your muscle and joint problems. Consult your therapist (chiropractor, physiotherapist or doctor) if they estimate that it is time for you to start with specific exercises and which exercises they recommend for you.
We rather recommend that you try these exercises with proven low abdominal pressure - based on Stuart McGill's training knowledge:

Read: Do intra-abdominal pressure exercises for you with prolapse

What can I do even for muscle and joint pain?

1. General exercise, specific exercise, stretching and activity are recommended, but stay within the pain limit. Two walks a day of 20-40 minutes make good for the body and aching muscles.

2. Trigger point / massage balls we strongly recommend - they are available in different sizes so that you can hit well even on all parts of the body. There is no better self help than this! We recommend the following (click the image below) - which is a complete set of 5 trigger point / massage balls in different sizes:

3. Training: Specific training with training tricks of various opponents (such as this complete set of 6 knits of different resistance) can help you train strength and function. Knit training often involves more specific training, which in turn can lead to more effective injury prevention and pain reduction.

4. Pain Relief - Cooling: Biofreeze is a natural product that can relieve pain by cooling the area gently. Cooling is especially recommended when the pain is very severe. When they have calmed down then heat treatment is recommended - it is therefore advisable to have both cooling and heating available.

5. Pain Relief - Heating: Warming up tight muscles can increase blood circulation and reduce pain. We recommend the following reusable hot / cold gasket (click here to read more about it) - which can be used both for cooling (can be frozen) and for heating (can be heated in the microwave).

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