Is Biking Good for Herniated Disc? What You Need to Know

29/10/2024
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is cycling good for herniated disc

Introduction

In case you belong to the millions who suffer from a lumbar herniated disc, a bulging disc or any form of disc herniation, then may have been asking yourself whether indeed biking is a recommended undertaking for exercise. Being a low-impact exercise, riding a bike can be a great way to relieve pain and remain physically active without putting too much stress on the body which is called for in understanding the risks and the targets that come with biking. If left untreated, a herniated disc can be debilitating in that it can hamper movement and comfort for a long period of time.

In this article, we focus on the challenges of cycling with a herniated disc, give hints on how to bike safely, and suggest a revolutionary option for those who want to transform their rides permanently.

Understanding Herniated Discs

An individual is said to have a herniated disc when the inner core of a spinal disc protrudes from a defect caused by the disc’s outer layer. This condition leads to pain, weakness, and numbness in the region that is affected. Most dulls this condition in the lumbar spine most commonly occurs in the lower back. However, it can also take place in the region of the neck.

What Causes Herniated Discs?

There are various risk factors which are known to be responsible for causing herniated discs. Herniated discs may develop due to chronic degenerative causes, direct trauma, or excessive pressure to peripheral muscles. As one ages, there is atrophy in the physiology of naturally existing spinal discs making them stiffer and more vulnerable to injury. A person who is engaged in repetitive strenuous activities, or some sports and occupations, is at risk of developing these conditions over long periods of time.

How a herniated disc affects daily life

Having a herniated disc is having a chronic condition that could affect routine activities such as walking and sleeping. Radiating disc pain causes functional impairment and may limit activities such as employment. Symptoms include, but are not limited to, the following:

  • Lower back pain that radiates into the legs
  • Tingling or numbness of the skin in the involved region
  • Leg or foot weakness
  • Inability to maintain standing or sitting postures for prolonged durations

These symptoms can make even physical activities, working, or even basic activities, doing laundry or shopping for food items, difficult. To alleviate and perhaps ameliorate these symptoms, certain disc exercises that aim to strengthen muscles surrounding the disc and align the spinal health have been prescribed. Such forms of exercise can help to reduce the pain by reinforcing the spine, which minimizes stress on the affected disc.

is cycling good for a herniated disc

Is Biking Good for Herniated Discs?

When we evaluate whether it is advisable to bicycle with a herniated disc, the response is not black and white. Even though the activity might be beneficial for them in many ways, there are certain considerations that herniated disc patients need to heed if they wish to incorporate cycling into their fitness routine.

The pros of cycling for herniated discs

Cycling has been known to improve herniated disc patients’ conditions because it is a non-weight bearing exercise. Some of the benefits include the following ones:

Enhanced cardiovascular system: Cycling consistently over time strengthens your heart and lungs and blood vessels, hence reducing the chances of developing heart diseases and chronic illnesses in other body systems.

Higher flexibility and improved range of motion: Biking regularly will help loosen tight muscles and improve one’s flexibility generally which can help in reducing some of the pains and stiffness associated with a herniated disc.

Strengthened core muscles: Biking incorporates your core muscles for instance abdominals and lower back muscles which may assist in scapulae to maintain the spine to prevent further injury and so this involvement ensures a healthy spine and hence overall back health.

In the Journal of Orthopaedic & Sports Physical Therapy, it has been documented that patients suffering from low back pain can benefit from cycling as it offers a controlled movement pattern that is low impact.

The cons of cycling for herniated discs

Some protrusions are unfavorable and might turn off some individuals. Cycling can be favorable for a herniated disc patient in some ways but not with certain forms of protrusions. Here are a few potential risks:

Intensified pressure on the spine: Altogether, a biking technique can put a lot of pressure on your lower back , like maximum biking postures and techniques which will more than likely make moderate to severe cases of herniated discs much worse.

The chance of sustaining further injury: If there is already a serious herniated disc, then further cycling is likely out of the question unless you are using good form. Otherwise, it may cause further damage and injury.

Affecting comfort or extreme pain while riding: Patients with moderate to severe herniated discs patients may be in extreme discomfort or pain as they perform considerable stamina stakes riding.

BenefitsRisks
Enhanced cardiovascular systemIntensified pressure on the spine
Higher flexibility and improved range of motionChance of sustaining further injury
Strengthened core musclesDiscomfort or extreme pain while riding
Is Cycling Good for Herniated Discs?

Safe Exercises for People with Herniated Discs Who Would Want To Cycle

To avoid these risks, it is important also to add certain safest exercises and employ appropriate cycling techniques. For example, modifying the bike’s settings allows the rider to take a comfortable posture which significantly reduces back strain. There are also certain exercises that one can do to improve their back muscles and increase the well being of their spine. Such measures allow those with herniated disc to reap the benefits associated with cycling and not suffer from the adverse effects.

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How to Safely Bike with a Herniated Disc

If cycling suits your needs well, then there are some of the steps that can be taken to make sure the ride is both safe and comfortable.

Biking Posture and Its Impact on Herniated Discs

As with any activity, more so biking, if the position is kept correctly, the chances for sustaining further injuries and pain are reduced. While biking with a herniated disc, your goal should be to hold your back in a neutral position, with a natural curve of the spine, shoulders relaxed, and core braced. Do not round your back or tuck your chin to your chest-these positions will only add more strain to your backbone.

Techniques to Avoid Further Injury

Besides good biking posture, which can be considered the most important, there are several other techniques that you can apply to evade or prevent any further sustaining of injuries while cycling:

Alter your bike fit: Make discoveries about your bicycle, and bike elements including the handlebars and seat height to saddle to comfort you most.

Pace yourself perfectly: Follow shorter rides at the beginning, which should gently increase in distance and intensity as your body begins to adapt and your symptoms start to ameliorate.

Pay close attention to your body as you ride. If you notice pain or discomfort, stop or take a break. It is not advisable to push yourself as you might overwhelm yourself and extend your recovery time.

cycling for herniated discs

Revolutionize Your Rides: Recumbent Trikes for Herniated Discs

Recumbent trikes can be an excellent option for those who want to avoid using regular bicycles. This is particularly the case for the people who want an easier and more comfortable riding experience.

How recumbent trikes differ from traditional stationary bikes

There are dual benefits of such a design as trike provides strength to your core muscles and improves your spine position. The core is everything when sitting on the trike, which lets your headroom even without any grabbing hand. Furthermore, your body’s pressure point gets distributed throughout your lumbar spine and bums because of being horizontally positioned, enabling very low chances of spine pressure.

Benefits of recumbent trikes for back pain

Besides the back pain management aspect, a recumbent trike enables additional advantages for patients with herniated discs or back pain in general:

Superior balance: Due to their three-wheeled design and low centers of gravity, recumbent trikes lend themselves to excellent stability, and thus the frequency of falls or accidents is reduced.

Less pressure on joints: When riding a recumbent trike, there is less stress placed on your hip joints, knees and ankles since one is already in a reclined position. Moreover, this rotational force is so little that many of joint problems can become non-existent.

Versatility: A lot of models of recumbent trikes allow modifications. For example, lumbar support and special seating, or electric assist can be added for even better comfort.

Conclusion

The issue of whether biking is beneficial to patients suffering from a herniated disc is however quite complicated. It goes without saying that cycling has both good and negative impacts to back pain patients. It is worth noting that with knowledge of how biking affects herniated discs, how to maintain proper posture and correct technique, and perhaps using recumbent trikes, it is possible to make an informed decision on whether cycling is advisable or not.

Exercises for a herniated lumbar disc, workouts for a herniated disc and proper cycling techniques are relevant for recovery from a herniated disc. Before starting any new physical activity that involves exercise, it is advised to see a physician or physical therapist with a specialization in herniated discs. One also needs to heed their bodies so as not to strain and injure themselves.

With the correct viewpoint and commitment to one’s health, the adverse effects of herniated disc on cycling can be effectively managed. Therefore, whether it is a conventional bicycle or a recumbent trike, nothing should stop you from stimulating movement. Move outside and breathe in the air as you work towards your goal of living a more active and happier life.

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