Exercises to Avoid With a Herniated Disc

Herniated discs are a significant contributor to pain and mobility problems, making many patients suffer worldwide. Knowing what exercises to avoid with a herniated disc is crucial for the management of pain as well as recovery.
Dr Sherief Elsayed, a renowned spine surgeon in Dubai, offers essential insights into which exercises to avoid to protect your spine and enhance your overall well-being.
Understanding Herniated Discs
A herniated disc, sometimes called a slipped or bulging disc, occurs when the inner gel-like core of the disc extends through a tear in the outer layer.
Nerve compression from a herniated disc can result in numbness, pain, or loss of strength in the arms or legs. Proper management and exercise are crucial to alleviating symptoms and preventing further damage.
Why does exercise selection matter?
Exercise will be a part of your treatment for a herniated disc, but not all exercises are helpful. Some may even worsen your situation and cause you more pain or potentially injure you further.
Exercises to Avoid With a Herniated Disc
1- High-Impact Activities
Examples: Running, jumping, and high-intensity interval training (HIIT).
Exercises with a high impact may directly cause severe stress to the spine, which would worsen herniation by forcing the discs further out of place or creating increased inflammation.
2- Heavy Weight Lifting
Examples: Squats, deadlifts, and leg presses.
Heavy weight lifting, particularly with poor technique, can quite dramatically increase intra-abdominal pressure and exacerbate disc issues.
Therefore, lifting heavy weights can cause undue pressure on a herniated disc and the surrounding tissues, and the injury may be compounded. If you do engage in resistance training, you might want to focus on lighter weights with high repetitions and good technique.
3- Twisting and Rotational Movements
Examples: Torso twists, certain yoga poses, and golf swings.
Exercises that involve torsion, or twisting, of the spine put immense stresses on the herniated disc and on the surrounding tissues.
4- Full Range of Motion Movements
Examples: Bent-over rows, full sit-ups, and leg raises.
5- Exercises that Promote Forward Bending
Examples: Toe touches, forward bends in yoga and specific stretching exercises.
Forward bending is also known to compress the herniated disc, thus making the situation worse. Some exercises that require one to bend and stretch, hence touch his or her toes, may make the situation worse for these patients. They should be exposed to exercises that ensure a neutral position of their spine.
Also Read – 5 Signs Herniated Disc is Healing | Dr Sherief ElSayed
Safe Alternatives and Recommendations
While specific exercises should be avoided, plenty of safe and beneficial activities for individuals with a herniated disc remain. Here are some alternatives and recommendations:
1- Low-Impact Cardio
Options: Swimming, cycling, and walking.
Low-impact cardiovascular exercises are great because they continue to work on maintaining fitness without putting too much stress on the spine.
2- Core Strengthening Exercises
Options: Pelvic tilts, bird-dog, and partial crunches.
3- Flexibility and Stretching
Options: Gentle hamstring stretches, cat-cow stretches, and seated forward bends (with caution).
Sustain flexibility to keep the spine healthy but be careful in stretching. Gentle hamstring stretches, cat-cow stretches, and seated forward bends done carefully are excellent in maintaining flexibility without aggravating disc problems. Avoid deep stretches or positions which may cause too much tension on the spine.
4- Physiotherapy Exercises
Options: Customised exercises prescribed by a physiotherapist.
A physiotherapist will develop a particular exercise programme focusing on exercises that can improve strength, flexibility and posture while reducing the risk of additional injury.
Consult Dr Sherief Elsayed for Herniated Disc
Dr Sherief Elsayed, one of Dubai’s best spine surgeons, emphasises that there is a need for individually tailored treatment programmes along with proper exercise techniques to maintain a healthy spine.
By avoiding harmful exercises and incorporating safe alternatives, individuals with herniated discs can achieve better outcomes and improve their quality of life.
For more personalised advice and a tailored treatment plan, consider consulting with Dr Sherief and his team to ensure optimal care for your spine health.