The intervertebral disc itself is part of our body, like our liver, heart, or lungs. It naturally deteriorates and ages with time—this is the course of nature. In truth, herniated discs are not something to fear. How can we prevent them? Beyond altering unhealthy lifestyle or work habits, strengthening the back and abdominal muscles to reduce spinal load can also slow the pace of degeneration.So what exercises are suitable for strengthening the back muscles?
Lumbar disc herniation is one of the more common conditions. It primarily occurs when various parts of the lumbar intervertebral disc (nucleus pulposus, annulus fibrosus, and cartilage endplates), especially the nucleus pulposus, undergo varying degrees of degenerative changes. Under the influence of external forces, the annulus fibrosus ruptures,causing the nucleus pulposus to protrude (or herniate) posteriorly or into the spinal canal. This compresses or irritates adjacent spinal nerve roots, resulting in lumbar pain, numbness, and pain in one or both lower limbs, among other clinical symptoms.
Lumbar disc herniation develops from cumulative trauma on top of underlying degeneration, and this trauma further accelerates disc degeneration. Therefore, prevention focuses on reducing cumulative trauma.Additionally, strengthening the back and core muscles to enhance spinal stability is crucial. Individuals who regularly wear lumbar support belts should pay particular attention to back and core exercises to prevent disuse muscle atrophy and its adverse effects. When bending to pick up objects, it is best to squat by bending the hips and knees to reduce pressure on the posterior lumbar discs. So, what exercises can strengthen the back and core muscles? Experts recommend swimming and the "Little Swallow Fly" exercise.
1. Swimming
Swimming is an exceptionally suitable sport for strengthening the back muscles. Regular swimming enhances muscle strength while the buoyancy of water supports the body. The near-prone or supine position adopted in the water reduces strain on the lower back.
Recommend swimming the breaststroke twice weekly, covering 600–800 meters per session(must include lifting the waist to breathe). Warm water (e.g., spas, hot springs) is preferable, or follow up with a sauna session—traditional Chinese medicine explains this as expelling cold energy. 2. Little Swallow Exercise The "Little Swallow Exercise" involves mimicking a swallow's flight posture through body movements. It aims to strengthen the back muscles and alleviate strain in the waist, neck, and shoulders.It bears similarities to yoga. Suitable for: lumbar muscle strain, lumbar fasciitis, lumbar disc herniation, spondylolysis, mild spondylolisthesis, and post-lumbar surgery recovery.
Typically, the "Little Swallow Fly" involves two postures. The common position is prone, where back muscles lift the upper and lower body independently.Variations exist where the arms extend forward and alternate up-and-down movements to enhance training of the lumbar stabilizing muscles. Experts explain, "From my personal perspective, a relatively reasonable 'Little Flying Swallow' involves placing a pillow under the abdomen. This position flattens the lumbar curve, reducing pressure on the lumbar joints during training."
Clinically, experts indicate that the "Small Flying Bird" exercise is suitable for some patients with mild lumbar pain. Individuals meeting the following three criteria may consider it: relatively young age, back pain caused by prolonged sitting, and back muscles that are not stiff when relaxed."However, this is not absolute. Even meeting these criteria, only some individuals will find it effective. The 'Little Flying Swallow' is unsuitable for most people—likely less than one in ten lumbar pain patients benefit from it. For some, practicing this exercise may actually worsen their pain."