advice from a physiotherapist to exercise without risk

Hernia: 4 sports to enjoy

Do you suffer from a hernia, but do you want to keep moving regularly? Contrary to what one might think, it is quite possible, and even recommended. †Sport is one of the healing and recovery factors of the patient,” explains Romain Brial, physiotherapist and co-founder of Weasyo. “On the other hand, a person who suffers from back pain due to a hernia and who decides? stopping all physical activity will make this pain chronic† Subconsciously, she will make sure they last in the long run. And sometimes they can even strengthen† However, it is important to choose the sport you want to practiceas some may be discouraged.

Back pain: allowed and recommended sports

To resume physical activity, “the key word” is relative calm”, says Romain Brial. “The person must above all learn to adapt† Yet the chosen sport must make it possible mobilize the body without causing pain, or at least they should be bearable. Because the goal is to be able to move without aggravating the suffering

In this case, give preference to sports without shocks:

Hiking or walking

that are the recommended first activities† “They’ll Allow” work the pelvis as well as the muscles of the legs and back”, explains the physiotherapist. “You can even add arm movements like Nordic walking. It’s a great way to activate the arm and shoulder muscles.”


“But watch out, avoid the backstroke† It’s a bad habit because it’s a technical stroke,” recommends Romain Brial. In fact, it is advisable to do the strokes that you feel most comfortable with

The bicycle

However, it is important to increase the height of the handlebarbecause “the position of the back in flexion can eventually lead to pain and stiffness”, warns the doctor.

yoga or tai chi

These two activities, which work on flexibility, are also a good way to relieve a hernia. Nevertheless, avoid painful poses† “The golden rule is: amendment”, the physiotherapist recalls. “Change your hands, your arms or your body. Try slowing down or change your support. And if, in spite of everything, the pain persists, change your movement

Sport: slowly but surely resume

When you want to resume physical activity after a hernia, avoid going too fast or too hard† “Sometimes motivation can backfire,” warns the physiotherapist. †The body prefers regularity† Because it indeed adapts to all limitations, “and from the moment it is exposed to a progressive and regular limitation, the back will become stronger.”

Sports to avoid to protect the back

No sport is forbidden during a hernia, but there are some that are strongly discouragedbecause they can make the pain worse. This is especially the case with martial arts.† “We will ask patients to avoid sports that are a bit aggressive, impactful or lead to falls,” recommends Romain Brial. “People who want to resume this kind of activity should wait for their backs to be properly strengthenedSports with shocks or weights such as crossfit, weight training with heavy loads or gymnastics are also not recommended.

Hernia: limit jerks and twists

Also avoid team sports such as basketball, volleyball or handball, as well as impact sports (judo). Moreover, despite appearances, running is a fake friend† “You have to adapt. It is for this reason that it is important to return to lower intensity levels, ie run less quickly or for less time, to allow the back to recover‘ explains the doctor. “In the long run, we know that running strengthens the spine and intervertebral discs, so it’s not something that’s contraindicated. The person just needs to adjust to their pain level. while it is regular and progressive.”

Also, remember to practice snowshoeing activities (tennis, squash), because they require twisting motions.

4 tips to start exercising again without risk

If you want to resume your physical activities after a hernia, you must meet a number of conditions:

  • You no longer need to be in daily pain;
  • The range in your torso, neck, shoulders and legs should be complete
  • It is necessary to have practiced rehabilitation exercises
  • the restorative sleep is also essential.

Back to sports: seek advice from a doctor

Nevertheless, it is important to consult a health professional to determine when is the right time to start exercising again† “A hernia is not necessarily serious. Many people can be affected without having to be in pain,” Romain Brial recalls. “On the contrary, managing the resumption of physical activity is essential