It's very painful to have a herniated disc.

This injury, commonly known as a herniated disc, is a herniation or rupture of the intervertebral discs in the spine. Once it expands or ruptures, it can compress nerves and cause pain. You typically have a herniated disc in the back (or lower back), but sometimes in the neck.

When you have a herniated disc, weightlifting is a good training choice.

However, even coughing or laughing sometimes causes pain. For fitness enthusiasts, the thought of exercising can be daunting. If you have a herniated disc, any movement should be slow and controlled.

Avoid exercises that put a lot of pressure on your back until your muscles start to strengthen. Follow the advice of your doctor or therapist, as many exercises that are harmful to the intervertebral discs should be avoided. These professionals will also provide you with intervertebral rehabilitation training suggestions.

Today, we’ll introduce 5 common exercises that you should eliminate from your training plan if you have a herniated disc.

1. Leg raises

The reverse machine is a weight-bearing exercise apparatus that allows users to lie down and push weight upwards or outwards. The posture used in this exercise causes the user’s waist to bend forward.

A 2013 article published in the ‘International Journal of Physical Therapy’ stated that this exercise can increase the symptoms of a herniated disc.

In addition, medium-distance squats, where your squatting position is lowered to behind or above your knees (do not squat too low), are better for your legs overall, but do not attempt free weight squats until your back becomes stronger. Ensure your back is straight, with your chest up, to prevent your waist from bending forward.

2. Straight-leg training

Straight-leg movements put more pressure on the vertebral discs compared to bending movements. Furthermore, bending over to touch your toes with straight legs or sitting with straight legs will increase your symptoms because this movement creates a waist bend.

3. Rotation exercises

Due to herniated discs often occurring in the waist and back, or above the hip joint, rotation exercises will not only worsen the discs but also cause problems.

Exercises that require you to twist your body, such as abdominal exercises with a stability ball or kettlebell, or some yoga poses, are harmful after a herniated disc.

4. Weightlifting

Bending over to pick up a barbell and then pulling it to the right position will vibrate your spine. Lying down and pushing upwards will also cause pain. If you must weightlift, avoid bending over and excessive weight. Weightlifting should be done with slow, controlled movements. Master the correct posture before weightlifting.

Consider changing your weightlifting technique to reduce the need to bend over. It is recommended to start with half-range training from the middle of the thigh, rather than full-range training from the floor.

5. Running

Intervertebral discs are shock absorbers in the back. Constantly pounding during running increases the pressure on the discs. However, according to a study, weightlifting is more likely to cause a herniated disc than running.

Although this activity typically does not cause a herniated disc, running can worsen symptoms if you have a herniated disc in the neck or back, especially uphill running, which requires the spine to bend forward.

For those with a herniated disc, we hope everyone pays attention to these types of training exercises.

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