Understanding Prolapsed and Herniated Discs: How Pilates Can Help
At Yellow Pilates, we often see individuals grappling with disc-related issues, including prolapsed or herniated discs. If you’ve recently been diagnosed with a disc prolapse, or are experiencing symptoms like sciatica, you might be wondering how Pilates can aid your recovery. Here’s everything you need to know.
What is a Herniated Disc?
The discs in your spine sit between the vertebrae, acting as cushions that absorb shock and protect your spinal bones. Inside these discs is a gel-like substance that provides flexibility and shock absorption.
A herniated disc occurs when some or all of this gel-like substance escapes from the disc and enters the spinal canal. This can lead to a range of symptoms, from mild discomfort to severe pain, depending on the extent of the prolapse and whether it impinges on any nerves. It can also be referred to as a ‘Slipped Disc’ or ‘Disc Prolapse.’
Can Pilates Help with a Herniated Disc?
Pilates is an excellent tool for managing and rehabilitating a herniated disc. However, before beginning any exercise program, it’s essential to consult a medical professional such as a GP, physiotherapist, or spinal specialist. This is particularly important if you are experiencing acute pain, radiating leg pain, numbness, or muscle weakness.
Once you have the go-ahead from a healthcare provider, Pilates can offer several benefits. The gentle, controlled movements in Pilates help to nourish the spinal discs, improve mobility, and strengthen the muscles that support your spine.
Our instructors at Yellow Pilates are highly trained and work closely with health professionals such as our on site Osteopath colleague Annette Weir, to tailor exercises to your specific needs and symptoms.
Pilates Exercises for a Herniated Disc
If you’ve been cleared to do so, here are some Pilates exercises that can support your recovery. These exercises should be performed only if you can comfortably get onto the floor or a bed.
Stop immediately and seek medical advice if any exercise causes pain.
Pelvic Tilts: This exercise helps to gently mobilise the lower back and engage the core muscles, which provide support to the spine.
Single Leg Lifts: A core-strengthening exercise that stabilises the spine while working the deep abdominal muscles.
Pelvic Curl: This exercise strengthens the glutes and lower back, providing support to the lumbar spine.
Knee Hovers: This move engages the deep core muscles without putting pressure on the spine, making it ideal for those with a disc prolapse.
Frequently Asked Questions
Is a Disc Prolapse the Same as a Bulging Disc?
No, they are not the same. A disc prolapse occurs when the gel-like substance inside the disc pushes out through a tear in the outer layer and into the spinal canal. A bulging disc, on the other hand, occurs when the disc protrudes outward without a tear. While both conditions can cause discomfort, a disc prolapse is generally more severe.
How Common is a Herniated Disc?
Herniated Discs are relatively common, particularly in individuals between the ages of 30 and 50. Most disc prolapses occur in the lower back, particularly in the lumbar spine.
Can a Herniated Disc Heal?
While the disc itself doesn’t heal in the traditional sense, the body can reabsorb the prolapsed material over time, reducing symptoms. This process can take weeks or even months. In the meantime, Pilates can help manage symptoms and support your body’s natural healing process.
Am I at Risk for Another Disc Prolapse?
Once you’ve had a disc prolapse, you may be at a higher risk for another. Factors such as genetics, smoking, heavy lifting, and poor posture can all contribute to disc degeneration. Maintaining a regular Pilates routine can help strengthen your spine and reduce the risk of future problems.
What Should I Expect During Recovery?
Recovery from a herniated disc can vary depending on the severity of your condition and your overall health. A tailored Pilates program can help you regain mobility, strength, and flexibility over time. It’s important to follow your healthcare provider’s advice and progress at your own pace.
Ready to start Pilates?
At Yellow Pilates, we’re dedicated to helping you navigate your recovery journey with confidence. Our experienced instructors are here to guide you through every step, ensuring that your Pilates practice is safe, effective, and tailored to your unique needs. If you have any questions or need personalised advice, don’t hesitate to reach out to us. Together, we can help you reclaim your strength and mobility.
If you are suffering with a Herniated or Prolapsed Disc and have already had medical advice recommending Pilates; book in for a Private 1-to-1 Session.
