Exercises not to do with a herniated disc?

So, you were feeling all spry and went for that workout at the gym yesterday. You hit the weights hard and felt like a warrior when you finished. However, when you woke up this morning, your back was hurting something terrible! It looks like you’ve got yourself a herniated disc.

That’s no fun at all! But don’t worry; we’re here to help you avoid further damage by letting you in on some exercises NOT to do with a herniated disc!

What Is A Herniated Disc?

Before we get started, let’s have an overview of what we mean by “herniated disc”. Your spine has soft disks filled with jelly-like substances between each vertebrae that acts as cushions. Sometimes these discs may protrude out of place or tear leading to pain and discomfort which sometimes radiates down arms or legs depending upon the location of herniation.

Why Shouldn’t You Exercise With A Herniated Disc?

It won’t be easy for anyone disabled; however gentle exercise is often helpful in easing symptoms associated with lower-back pain caused by muscle spasms.

Unfortunately, certain movements will increase pressure on both nerves around where the disk is causing disruptions into mobility areas such as bladder control weakness if ignored entirely over time. The most important thing now is to give your body adequate time and space necessary for it to rebuild its strength- minimizing pressure/ strain goes hand-in-hand today so stop high difficulty workouts temporarily until things improve again down there.

You need not suffer more than your body can tolerate (words ending).

Here are some activities that put extra stress on your spinal column resulting in aggravation after doing these alone:


Sit-ups are ideal for engaging key muscles throughout our bodies but also anatomically challenging since their muscular pieces demand contraction from areas in between the spines as these movements can damage your discs or create further irritation. Instead, choose alternatives for abs and core strengthening like planks and side planks.

Stretches That Involve Bending Forward

Stretches that involve bending forward likely end in increased pain levels for those with a herniated disc. Leaning down from the waist frequently involves bending spinal disks out of place, making them prone to fractures resulting in severe injury; such actions should be avoided at all costs when lifting weights.


Running is another especially high-impact sport whose jerkiness puts stress on an already painful spine- making it worse than any other activity mentioned here!If you must continue running despite having a hernia then opt for jogging instead, taking note of shorter distances increasing progressively avoiding heavy lands/jumps where appropriate.

Deadlifts And Squats

Deadlifts are well-known for taxing your back muscles but ineffective when focusing more on leg work – which renders these exercises fruitless if done improperly.
Squats are designed to engage multiple muscle groups but exert huge pressure onto lower regions including pelvic organs threatening bladder/bowel control too due potentially causing prolapse throughout life further damaging sensitive discs.
It’s best used only under proper guidance because everyone needs changes particularly beginners learning techniques quickly while building power gradually without straining their working parts altogether (ensuring feet take root firmly before attempting next lift).

Overhead Presses And Pull-Ups

Overhead presses cause unnecessary strain around cervical discs situated In the neck region.
Pull-ups put added compression through rotator cuff area damaging deeper within disintegrate wear-and-tear over time beginning point one –one physiotherapy recommend steering away from (or just limit access by weighting until able mask movement requirements smoothly uncompromised).

What Exercises ARE Suitable After Herniation?

Healing takes patience; choose easy-exercises until your body recovers over time. Keep exercises low-impact, strengthening muscles surrounding a herniated disc.

The following examples maybe effective in treating lower back injuries:

Abdominal Hollow

Practice abdominal hollows by pulling belly button inward towards the spine and keeping core firm for up to ten seconds at a time during different transitions (preferably sitting or lying down).

Cat-Cow Stretch

Another popular exercise involves performing cat-cow stretches which accentuate on spinal extension to ease inflammation supporting vertebrae beyond injury-sites well while this movement is gentle plus provides relief from pain – as long as it’s executed accurately.

In conclusion, a herniated disk can be painful but applying patience when engaging with moderate intensity workouts will aid in pain alleviation plus rapid healing. You don’t have to live with excruciating pain if only one listens and pays attention early enough; doing so mitigates risks of further unnecessary exacerbations due wrongfully using inappropriate techniques involving high levels impact increasing likelihoods earlier recoveries than without such comprehension!

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