What Exercises Should You Avoid If You Have a Herniated Disc?

When you have a herniated disc, certain

movements—especially those involving heavy lifting, twisting, or excessive spinal flexion—can:

• Increase pressure on the disc

• Aggravate nerve roots

• Prolong recovery

• Lead to chronic pain or further injury

Avoiding high-risk exercises and replacing them with herniated disc-friendly movements is essential to healing and long-term spinal health.

1. Sit-Ups and Crunches

Although sit-ups and crunches are commonly used to strengthen the core, they place a significant amount of stress on the lumbar spine by compressing the discs. Repeated spinal flexion can further push the disc out of place and worsen nerve impingement.

Safer alternative: Try plank variations, which engage the core without excessive spinal movement.

2. Toe Touches and Forward Bends

Bending forward at the waist stretches the lower back and increases pressure on the discs. If you have a lumbar herniation, this movement can compress the already affected disc and aggravate symptoms like sciatica.

Safer alternative: Opt for hamstring stretches while lying on your back, using a resistance band or towel to gently stretch without flexing the spine.

3. High-Impact Activities (Running, Jumping)

High-impact exercises like long-distance running, jumping jacks, or plyometrics can cause repetitive stress on the spine. This can lead to shock waves traveling through the spinal column, irritating the herniated disc and surrounding nerves.

Safer alternative: Low-impact cardio such as swimming, walking, or using an elliptical trainer is easier on the spine and still effective for cardiovascular health.

4. Heavy Weightlifting (Especially Deadlifts and Squats)

Heavy lifting—particularly with poor form—can put immense pressure on the lower back. Exercises like traditional deadlifts and back squats compress the spine and may lead to worsening of the disc bulge or nerve irritation.

Safer alternative: Use lighter weights with proper form, or switch to bodyweight squats or resistance bands under the guidance of a physical therapist.

5. Twisting Movements (Russian Twists, Golf Swings)

Rotational movements can torque the spine and create uneven pressure on the discs. Russian twists or aggressive golf swings are risky for someone with a herniated disc, especially in the lumbar spine.

Safer alternative: Build rotational strength gently with controlled oblique exercises like bird dogs or standing side bends with minimal range of motion.

6. Leg Press Machine

While it may seem like a leg-focused movement, the leg press can strain the lower back—especially if your lumbar spine rounds off the bench during the exercise. The disc can be compressed under heavy loads, leading to more pain.

Safer alternative: Do wall sits or glute bridges, which are safer for the spine and still build lower body strength.

7. Overhead Presses and Military Presses

Lifting weights overhead can hyperextend the spine and put excess pressure on both the cervical and lumbar discs. If not done with perfect form, these exercises risk misalignment and irritation.

Safer alternative: Try seated shoulder raises with light weights, or focus on resistance band exercises that don’t require spinal loading.

If you're managing or recovering from a herniated disc, follow these important principles in your fitness routine:

✅ Prioritize Core Stability

Building a strong, stable core helps offload the spine and protect it during everyday movements. Focus on isometric exercises like planks, bird dogs, and pelvic tilts.

✅ Maintain Neutral Spine Alignment

Avoid flexion or extension beyond a neutral spine. Use mirrors, feedback, or guidance from a physical therapist to ensure you’re keeping proper form.

✅ Warm Up Thoroughly

Always warm up with dynamic movements to prepare the body and reduce the risk of further strain.

✅ Don’t Push Through Pain

Pain is a signal. If a movement causes sharp or radiating pain, stop immediately. It’s not just discomfort—it could mean you're aggravating the herniation.

Not all herniated discs are the same. What works for one person may not work for another. It’s always best to consult a physical therapist, chiropractor, or spine specialist before starting or modifying your exercise routine. They can:

• Diagnose the severity and location of your herniated disc

• Develop a customized exercise plan

• Monitor your progress and adjust exercises as needed

If you experience worsening numbness, severe pain, or loss of bladder/bowel control, seek medical help immediately. These could be signs of a more serious condition like cauda equina syndrome.

Knowing which exercises to avoid if you have a herniated disc is essential to a safe and effective recovery. While it may be frustrating to cut out some of your favorite workouts, your spine will thank you in the long run. Focus on safe, supportive exercises that promote healing, build core strength, and reduce pressure on the discs.

By staying informed and making mindful choices, you can manage your herniated disc with confidence and return to an active, pain-free life.