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Slipped discs, also known as herniated or prolapsed discs, are a common issue that can significantly affect an athlete’s performance and overall quality of life. A slipped disc is a condition where the inner, gel-like part of the disc protrudes through the outer layer. This can cause pressure on the surrounding nerves and result in pain, numbness, or weakness. For athletes, this can mean a sudden halt in training, competitions, and a potential setback in their career progression.
Recognising Symptoms of Slipped Discs for Athletes
The symptoms of slipped discs can differ based on the disc’s location and the severity of the condition. Athletes should recognise these symptoms early to prevent further injury and disruption to your training:
Back Pain: Often the initial sign, back pain can be concentrated in the area where the disc has slipped. This pain may intensify during physical activities or when you’re in certain positions.
Numbness or Tingling: You might experience these sensations in the part of your body corresponding to the nerves affected by the slipped disc. This could potentially affect your sense of touch or grip.
Muscle Weakness: The muscles associated with the affected nerves may weaken. This could lead to difficulties in maintaining balance, stumbling, or a decreased ability to lift or hold sports equipment.
How Slipped Discs Affect Athletic Performance
A slipped disc can significantly impact an athlete’s performance and training routine in several ways:
Limited Mobility: Pain and discomfort from a slipped disc can restrict your range of motion, affecting your ability to perform certain movements or techniques integral to your sport.
Loss of Strength: Muscle weakness resulting from a slipped disc can lead to a decline in your overall strength, potentially affecting your performance levels and competitive edge.
Extended Recovery Time: If you’re diagnosed with a slipped disc, you may need to pause your regular training to recover. This interruption can prolong your return to optimal performance and may affect your competitive schedule.
Recommended Exercises for Preventing Slipped Discs
Incorporating specific exercises into your routine can help strengthen the muscles that support your spine, improving flexibility and reducing the risk of slipped discs.
Yoga and Stretching: These exercises should be done daily to improve flexibility, promote better posture, and relieve tension in the lower back.
- Knee-to-chest pose: Lie on your back with your knees bent and your feet flat on the floor. Pull one knee to your chest, keeping the other foot on the floor. Hold for 15 to 30 seconds, then switch to the other knee. Do this 2-3 times for each leg daily.
- Bird-dog pose: Start on all fours, then simultaneously lift and extend your left leg behind you and your right arm in front of you. Hold for a few seconds, then switch to the other leg and arm. Aim for 10 repetitions on each side daily.
- Cobra pose: Lie on your stomach with your hands under your shoulders. Push your upper body up, keeping your hips on the floor. Hold for 15 to 30 seconds, then lower back down. Repeat this 5-10 times daily.
- Reclining hand-to-big-toe pose: Lie on your back and raise one leg, holding your big toe or the back of your leg. Keep the other leg flat on the floor. Hold for 1-3 minutes, then switch to the other leg. Do this 2-3 times for each leg daily.
Walking: Aim for at least 30 minutes of brisk walking most days of the week. This strengthens the muscles that support your lower back, improve your flexibility, and promote better posture.
Biking: Cycling, particularly on a stationary bike, can provide a good low-impact cardiovascular workout. Aim for 20-30 minutes of cycling most days of the week to help strengthen your overall body, including the back muscles.
Swimming: Swimming is a full-body workout that strengthens your core, improves flexibility, and doesn’t put pressure on the spine. Aim for at least 20-30 minutes of swimming most days of the week.
Exercises to Avoid
High-impact activities: Activities like running or jumping involve a lot of jarring movements that can put significant stress on the spine. This can lead to increased pressure on the discs, raising the risk of a slipped disc. As an alternative, low-impact exercises like swimming or cycling can provide a good workout without the added stress on the spine.
Certain hamstring stretches: Deep forward bends, such as touching your toes while standing or sitting, can put a lot of pressure on the discs in your spine. This pressure can potentially cause a disc to slip out of place. A safer alternative is to lie on your back and gently pull your knee towards your chest, which can stretch the hamstrings without putting undue pressure on the spine.
Weight training exercises: Exercises like squats, deadlifts, and leg presses can put a significant amount of pressure on your spine, especially if done with heavy weights or improper form. This pressure can increase the risk of a slipped disc. If you have a history of back problems, ensure you’re using the correct form and to consider safer alternatives, such as leg extensions or bridges.
Spine rotation activities: Exercises that involve twisting the spine, such as certain yoga poses or weightlifting movements, can increase the risk of a slipped disc. This is because twisting can put a lot of strain on the discs, potentially causing them to slip out of place. Avoid twisting movements while lifting weights, as the combination of twisting and lifting can significantly increase the risk of a slipped disc.
Additional Tips for Athletes
Warming up and cooling down: A good warm-up prepares your body for exercise by gradually increasing your heart rate and circulation, which in turn loosens your joints and increases blood flow to your muscles. This can help to prevent injuries, including slipped discs.
Cooling down after exercises helps your body to gradually return to its normal state, reducing the risk of muscle stiffness and soreness. Aim for at least 5-10 minutes of warming up and cooling down with light aerobic activities and stretching.
Maintaining good posture during exercises: Maintain your back in a neutral position, not arched or rounded, during most exercises. For weightlifting exercises, engage your core muscles to support your spine, and ensure you’re lifting with your legs, not your back. If you’re unsure about your form, consider getting a personal trainer or coach to guide you.
Proper nutrition and hydration: Eating a balanced diet and staying hydrated helps for overall health and athletic performance. Proper nutrition can help strengthen your muscles and bones, including those in your spine, reducing the risk of injuries.
Adequate rest and recovery: Rest allows your body to recover from workouts, helps prevent overuse injuries, and gives your muscles and bones time to rebuild and strengthen.
Conclusion
By incorporating the recommended exercises into your routine, avoiding certain activities, and following the additional tips provided, you can significantly reduce your risk of experiencing this painful and debilitating condition.
