A herniated disc is a very common injury that affects the intervertebral discs of the spine. This condition can cause intense pain , numbness , and even difficulty moving. Many people with herniated discs seek ways to relieve symptoms through exercise, but not all movements are beneficial, and some can worsen the condition. For more information on harmful exercises, see this article on exercises to avoid when suffering from osteoarthritis.
If you have a herniated disc, it's essential to know which exercises are contraindicated to avoid worsening the injury. In this article, we explore in detail which exercises are prohibited for a herniated disc and why you should avoid them.
What is a herniated disc and why can it be problematic?
A herniated disc occurs when the nucleus pulposus of the intervertebral disc bulges out of place through a tear in the surrounding fibrous ring. This condition can compress nearby nerves and cause pain , weakness , and tingling in various parts of the body. If you'd like to learn more about the relationship between a herniated disc and other problems, such as hip osteoarthritis, visit our article on exercises to avoid with hip osteoarthritis.
Depending on the affected area, a herniated disc can develop in the lumbar, cervical, or thoracic region. In most cases, it affects the lower back, causing low back pain and sciatica, radiating pain down the legs.
Exercises to avoid if you have a herniated disc
Some physical activities can aggravate the problem and cause the affected disc to further compress the nerves. Below, we review the exercises that are prohibited for those with a herniated disc.
Exercises with axial load
Exercises that involve vertical compression of the spine can increase pressure on the intervertebral disc and worsen the injury. Exercises to avoid include:
- Leg press: This exercise puts significant pressure on the lower back, which can worsen hernia symptoms.
- Barbell squats: Although squats are an excellent exercise for strengthening your legs and core, performing this movement with a load on your shoulders can be detrimental to your spine. To learn more about prohibited exercises, especially when it comes to specific conditions like sciatica, check out our article on Prohibited exercises for sciatica and lumbago.
- military press: Lifting weights overhead exerts a compressive force that can aggravate disc injury.
Classic sit-ups and excessive flexion exercises
Traditional abdominal exercises, such as crunches and leg raises , can put excessive pressure on the lower back. It's important to note that if you have herniated discs, certain crunches can be harmful; therefore, explore what not to do in our article on exercises to avoid with scoliosis.
- crunches: These exercises involve repeated bending of the spine, which can increase stress on the intervertebral discs.
- Russian Twist: The combination of trunk rotation and flexion can be especially harmful for those with a herniated disc.
Back hyperextension exercises
Some movements that appear to strengthen the lower back can actually be counterproductive. These include:
- Lumbar hyperextensions: Strengthening your lower back is important, but doing it improperly can make the problem worse.
- Superman Exercise: Raising your arms and legs simultaneously while lying face down can put excessive strain on your lower back.
Lateral rotation and flexion exercises
Twisting or lateral bending movements are generally discouraged for those with a herniated disc. Caution is essential, as some rotational exercises can cause further damage. If you're dealing with issues like a torn meniscus, there's valuable information available about the worst exercises for a torn meniscus.
- Baton turns: This exercise can cause unnecessary wear and tear on the spine.
- Dumbbell Side Bends: Although this exercise works the obliques, it can cause overload on the spine.
Safe alternatives to strengthen your back
Although many activities are contraindicated, there are exercises that can help strengthen your muscles without increasing the risk of injury. It's advisable to consider options that don't compromise your back health; for this, you can review safe exercises in our guide on exercises to avoid when you have varicose veins.
- Static plates: They strengthen the core without putting pressure on the spine.
- Quadruped exercises: Controlled movements on the floor reduce the load on the back.
- Neurodynamic mobilization: Gentle movements to improve sciatic nerve mobility and reduce pain.
Avoiding exercises that aggravate the pain is key to your recovery. It's recommended to consult with a physical therapist or rehabilitation specialist to design a safe exercise plan tailored to your specific situation.
