Knowing which exercises to avoid with Tarlov cysts is key to remaining active while managing this spinal condition. Tarlov cysts are fluid-filled sacs found around nerve roots in the lower spine, often causing debilitating symptoms. Certain high-impact and compressive activities can inflame these cysts by placing excessive load and pressure on the sacral region.
However, avoiding aggravating exercises to avoid Tarlov cysts does not mean you have to sacrifice an active lifestyle. By choosing alternative movements that are less stressful, those with Tarlov cysts can still exercise safely.
This article provides 10 specific exercises to avoid with Tarlov cysts, ranging from weight lifting to jogging to knee-to-chest stretches. Knowing these problematic exercises makes it possible to modify workouts and discover safer fitness alternatives. The key is remaining active through strategic exercise modifications to prevent worsening cyst-related pain and neurological symptoms. By avoiding the exercises outlined here and choosing more spine-friendly options, managing Tarlov cysts while staying active is achievable. But, before looking at the exercises to avoid Tarlov cysts, let’s take a look at “What is a Tarlov cyst?” and “What causes a Tarlov Cyst?”
What is a Tarlov Cyst?
A Tarlov cyst is a fluid-filled sac found most commonly at the base of the spine, specifically around the nerve roots of S2 to S5 in the sacral region. While everyone has small cerebrospinal fluid-filled outpouchings in these areas, in some cases these sacs can enlarge over time into more clinically significant cysts.
Tarlov cysts tend to develop due to injury, irritation, or compression affecting the nerve roots. However, the underlying cause and mechanism behind their formation are still not fully understood. These spinal lesions vary in size and location, and may or may not cause pain, neurological issues, or other debilitating symptoms.
So while innocuous in some cases, in other instances these troublesome cysts can greatly impact quality of life when symptomatic. Their variable nature is why proper diagnosis, monitoring, and management are essential for those found to have symptomatic Tarlov cysts.
What causes a Tarlov cyst?
The exact cause of Tarlov cysts is unclear. They are believed to form after injury, inflammation, or compression near nerve roots. Such injuries will allow the cerebrospinal fluid to accumulate gradually over time. Connective tissue disorders, high blood pressure, and repeated trauma may also contribute to cyst risk. However, often no precise causative factor can be identified. More research is still needed into their underlying mechanisms.
What are the symptoms of a Tarlov cyst?
While Tarlov cysts often cause no symptoms, some people experience significant issues based on their size and location compressing nerve tissue. Common symptoms include lower back pain, sciatica, or radiculopathy. Symptoms like numbness/tingling down the legs, and bowel or bladder dysfunction are also some of the common symptoms. Individuals will also experience symptoms like sexual problems, headaches, muscle weakness, or even temporary paralysis.
The severity of symptoms depends on factors like cyst size, placement exerting pressure on nerve roots, inflammation, and personal pain tolerance. Some only experience occasional pain flares when standing or moving in certain ways. Others have more constant, debilitating pain greatly reducing their mobility and quality of life.
Given this variability, diagnosing Tarlov cysts relies heavily on imaging since symptoms do not always clearly correlate to their presence. Careful monitoring of symptoms is key to determining treatment approaches. Now, let’s take a look at the various exercises to avoid with Tarlov cysts.
Exercises to avoid Tarlov cysts
✔ High-Impact Aerobics
High-impact aerobic activities like running, jumping, burst training, plyometrics, or HIIT can jar the spine and worsen Tarlov cyst symptoms. Low-impact options like walking, swimming, or cycling are better choices.
✔ Weightlifting
Weightlifting places heavy loads on the spine which can compress nerve roots, inflaming Tarlov cysts. Instead, try low-weight strength training, yoga, or isometrics to build strength without overtaxing the back.
✔ Inflexible Exercise
Inflexible exercises like crunches, sit-ups, or leg lifts can pinch nerves in the lower spine. Practicing softer options like Pilates, stretching, or foam rolling creates space instead of compression.
✔ Twisting Motions
Exercises involving forceful twisting like Russian twists, Windmills, or throwing motions can strain the lower back. Eliminate twisting under load – use safer moves like torso rotations without resistance instead.
✔ Straight Leg Raises
Straight leg raises directly tug on the sciatic nerve, irritating connected Tarlov cysts. Keep knees bent in leg lifts, or try bridges and hip thrusts to strengthen the glutes without stressing the sciatic nerve.
✔ Extensive Forward Bending
Folds like toe touches, intense yoga stretches or long sit slouches pinch the entire back. Work at half range of motion, and follow forward bends with gentle backbends.
✔ Jogging
High-impact jogging jars the spine with each footstrike. Low-impact cardio like walking, swimming, and elliptical avoid this. Stay active but ditch the hardcore running.
✔ Lumbar Extension Machines
Seated extension machines compress the exact area where Tarlov cysts occur. Work the lower back gently with exercises like the Cobra pose instead.
✔ Knee-To-Chest Stretches
Bringing straight knees forcefully into the chest tugs directly on nerve roots, avoid compressing this area. Instead try figure-4, seated twist, or supported bridge stretches.
✔ Straining Or Valsalva
Holding your breath and bearing down (Valsalva) spikes blood pressure and can worsen symptoms. Keep breathing steady in all exercises without overexertion.
Takeaways
Avoiding the 10 exercises above allows those with Tarlov cysts to remain active while preventing exacerbation of their symptoms. Choosing alternative activities reduces spinal compression and neural tension, decreasing irritation of these troublesome spinal lesions. While the mechanism is not fully understood, they are thought to arise from injury, irritation, or blockage around the nerve roots in the lower spine.
In summary, include high-impact movements, heavy lifting, excessively flexible poses, twisting, straight leg raises, extensive bending, jogging, lumbar extension, knee-to-chest stretches, and straining/Valsalva. By eliminating these and selecting safer options, patients can still achieve strength, flexibility, endurance, and cardiovascular health.
In conclusion, while Tarlov cysts can sometimes limit activity, with care an active lifestyle remains possible. Know which exercises to avoid with Tarlov cysts, emphasize spine-healthy habits, and choose alternatives to stay active without exacerbating bothersome cyst symptoms.
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References
- National Institute Of Health(n.d) Tarlov Cysts Available online at: https://www.ninds.nih.gov/health-information/disorders/tarlov-cysts
- National Institute Of Health(n.d) Tarlov Cysts Available online at: https://www.ncbi.nlm.nih.gov/books/NBK582154/
