If you have a herniated disc, there are seven exercises you should avoid.


Disc problems are excruciatingly painful. Whatever term you use to describe your condition (herniated, bulging, and slipped disc are all terms that can be used interchangeably), they all refer to the same type of complication and, as a result, require a similar approach in their management.

What exactly is a Slipped Disc?


The spine is made up of a series of bones (vertebrae) that are stacked on top of one another. The column is made up of seven bones in the cervical spine, 12 in the thoracic spine, and five in the lumbar spine, with the sacrum and coccyx at the bottom. Discs provide cushioning for these bones. The discs protect the bones by absorbing shocks from everyday activities such as walking, lifting, and twisting.

Furthermore, each disc is made up of two parts: a soft, gelatinous inner portion and a tough outer ring. Because of an injury or weakness, the inner portion of the disc may protrude through the outer ring this condition is known medically as a slipped, herniated, or prolapsed disc. This causes a lot of discomfort and pain. You may experience numbness and pain along the affected nerve if a slipped disc compresses it. In severe cases, surgery to remove or repair the slipped disc may be required.

Can Exercise Help You Get Rid of a Herniated Disc?

Pain from a slipped disc can be alleviated by following an exercise regimen that stretches and strengthens the back and surrounding muscles. A physical therapist will monitor your condition and may recommend exercises to strengthen your back while relieving your pain.

At the same time, there are some exercises you should avoid, so take a look.

1: Sit-ups and crunches

This popular exercise is one of the worst for people who have herniated discs or sciatica. The forward flexion of the spine places a tremendous amount of pressure on the discs in your spine.

2: Straight Leg Raises

Avoid raising the leg because it puts a lot of pressure on the spinal discs.

3: Squats

The entire weight of the body can shift to the lower back during a squat, putting undue strain on the lumbar spine and exacerbating disc herniation.

4: Standing Hamstring Stretch

This stretch causes a rounding of the lower back, which stresses the lumbar spine’s intervertebral discs.

5: Deadlifts

Patients with a herniated disc should avoid this exercise because the heavyweight can stress the spine and discs.

6: Leg Press

The leg press exercise causes the legs to come up close to the chest, rounding the spine, which is bad for people with disc problems.

7: Aerobic Activities with a High Impact.

Step aerobics, running, jogging, and hard walking, as well as repetitive stair climbing and other activities that jar your lower back, should be avoided.

Exercises That Can Help With Disc-Related Issues

Choose exercises that reduce the forces on your lower back while not overworking your abdominal muscles. Doing the exercises listed below on a daily basis can help promote mobility and reduce (or remove) pressure on the disc, allowing it to heal naturally over time.

Swimming is an excellent way to get the necessary motion without putting pressure on the disc. You can also do water aerobics, walk around, or simply stand around.

Pelvic inclination: Tilting the pelvis to remove the lower back curvature engages the tissue in a healthier way than sit-ups. To perform this exercise while standing, face a wall and place your hand where your back curves away from the wall. To flatten out that curve up against the wall, tilt the pelvis from the bottom. Bend your knees and tilt your pelvis until your back is flat against the floor if you’re lying down.

Crunches in reverse: Lie on your back with your knees bent. Move your hips off the floor and bring your knees to your chest. Lower everything back down and repeat when your buttocks are off the ground.

The Cobra Pose: Begin by lying on your stomach (prone position) and gradually prop yourself up on your elbows while keeping your hips in contact with the floor. Hold the prop-up position for 10-15 seconds before returning to prone (lying face down). Gradually increase to 30 seconds of holding the end position. Set a goal of 10 repetitions of this stretch.

If your symptoms do not improve after six weeks, or if your slipped disc is interfering with your muscle function, your doctor may advise you to have surgery.


The Content is not meant to be a replacement for professional medical advice, diagnosis, or treatment. If you have any questions about a medical condition, always seek the advice of your physician or another qualified health provider.

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