A herniated disc is a condition that can cause intense pain, limited mobility, and in some cases, functional disability if not managed properly. One of the most important factors in preventing complications is the type of physical activity performed during the recovery process. While exercise can be beneficial when appropriately selected, certain movements can worsen the injury and increase the risk of recurrence. Recognizing and avoiding these exercises is key to protecting the spine and supporting recovery.
Below are three types of exercises you should avoid if you have been diagnosed with a herniated disc, along with guidance to help you care for your back safely.
1. Axial Load Exercises
Exercises that place vertical load on the spine significantly increase the pressure on the intervertebral discs. This is particularly dangerous in cases of herniated discs, where the disc is already displaced or inflamed.
Examples of activities to avoid include:
- Weighted squats: they generate direct compression on the lumbar vertebrae.
- Military press with barbell or dumbbells: lifting weight overhead demands excessive stabilization of the spine.
- Leg press machine: although performed in a seated position, it transmits upward force to the lower back.
These routines are among the exercises not recommended for people with a herniated disc, as they may worsen symptoms and hinder the recovery process.
2. Crunches and Forward Bends
Many common abdominal and stretching exercises involve bending the torso forward. This movement, especially when repeated or done with added weight, increases pressure on the back of the spinal disc, which can lead to pain or even a relapse.
Exercises such as traditional crunches, toe touches from a standing position, and certain types of rowing exercises at the gym should be avoided unless they have been adapted to your spinal condition. Although designed to strengthen the core, these exercises can be counterproductive in the presence of a herniated disc.
For this reason, it is essential to follow a personalized exercise plan that respects the limitations of your spine and is supervised by a professional trained in spinal health.
3. Twisting and High-Impact Movements
Movements involving trunk rotation, as well as high-impact exercises, create rotational and compressive forces that worsen the irritation of nerves affected by the hernia. Exercises to avoid include:
- Weighted abdominal twists: increase tension on the discs by combining rotation with exertion.
- Running on hard surfaces without proper footwear: repeated impact can exacerbate lower back pain.
- High-intensity jumps such as burpees or plyometric exercises: create sudden loads that overstrain the spine.
The Importance of Specialist-Guided Treatment
Avoiding exercises that aggravate a herniated disc is only one part of the treatment. A comprehensive approach should include an accurate medical evaluation, targeted physical therapy, and, in some cases, interventional treatment.
I am Dr. Andrés Morales, a neurosurgeon specialized in herniated discs and spinal surgery. Schedule your specialized spine consultation today — we design personalized rehabilitation plans for each patient, with clear guidance on which exercises to perform and which to avoid. Our goal is to help you safely resume physical activity, with professional supervision and a reduced risk of relapse or unnecessary interventions.
