Lifting Weights With Herniated Disc: What To Avoid And Try

Deadlifts are among the most controversial exercises for individuals with herniated discs. This compound movement builds tremendous lower body and back strength but also places significant compressive and shear forces on the lumbar spine.  

Research on lumbar spine loading during deadlifts reveals that the forward-bent posture combined with heavy weight creates immense intradiscal pressure, particularly during the concentric (lifting) phase. Even minor rounding of the lower back during a deadlift can dramatically increase stress on the posterior disc wall; precisely where most herniations and painful annular tears occur.  

For most patients with active herniated discs, traditional deadlifts should be avoided entirely. The risk of exacerbating disc injury, worsening inflammation, and triggering acute pain episodes far outweighs potential strength benefits. As discussed in our comprehensive guide on deadlifting with herniated discs, the mechanical loading pattern inherently stresses compromised disc structures.  

• Romanian deadlifts (RDLs) with significantly reduced weight and strict attention to maintaining lumbar lordosis
    
• Waiter's bows (bodyweight hip hinges with hands behind head) 
   
• Cable pull-throughs with lighter resistance
    
• Single-leg deadlifts with dumbbells, which reduce total spinal load  

Even these modifications require medical clearance and should only be attempted after acute symptoms have been resolved. 

Squats present a complex picture for herniated disc patients. While this foundational movement pattern is excellent for building lower body strength and functional capacity, the axial loading can trigger significant disc stress, especially in the lower lumbar segments. 

Research using MRI to measure acute effects of barbell squats on lumbar discs found that parallel squats caused decreased apparent diffusion coefficient values in the L4/5 and L5/S1 discs, indicating increased mechanical stress. The study revealed that deeper squats with smaller lumbar lordosis angles place greater stress on lower lumbar discs. 

Deep squats are particularly problematic because they encourage posterior pelvic tilts, which flatten the natural lumbar curve and promote lumbar flexion. This position increases pressure on the posterior annular fibers where tears typically occur. 

Recommendations for squatting: 

• Limit depth to partial squats (quarter to half squats) to reduce lumbar flexion 
   
• Use box squats to control depth and maintain proper form 
   
• Keep weight minimal or use bodyweight only during recovery phases 
   
• Maintain upright torso position to preserve lumbar lordosis 
   
• Consider goblet squats which encourage better posture 
   
• Monitor pain response carefully; any increase signals excessive stress 

Wall sits and machine-supported partial squats may provide safer alternatives for maintaining leg strength without the compressive forces of loaded barbell squats. 

Russian twists involve rotating the torso while holding a weight, creating rotational stress on the lumbar spine. This movement pattern is particularly dangerous for herniated disc patients because rotational forces combined with compression can accelerate disc injury. 

The lumbar spine has limited rotational capacity. Most rotation should occur at the thoracic spine and hips. When you force rotation while sitting with a loaded spine, you place tremendous torsional stress on the intervertebral discs and can worsen existing tears in the annulus fibrosus. 

Safer core rotation alternatives: 

• Pallof presses or anti-rotation exercises that strengthen the core without compromising lumbar stability 
   
• Standing cable rotations with minimal resistance 
   
• Dead bugs or bird dogs for rotational stability 

If you must perform rotational exercises, do so standing with proper hip rotation, keeping the lumbar spine relatively neutral. 

RDLs maintain a more upright torso position compared to conventional deadlifts and emphasize the hamstrings and glutes while reducing lumbar strain. However, they still require careful execution for herniated disc patients. 

The key difference is that RDLs maintain bent knees throughout the movement and don't lower the weight all the way to the floor, reducing the degree of spinal flexion required. This can make them safer than conventional deadlifts for some patients, but they're not risk-free. 

Safe RDL execution guidelines: 

• Use significantly reduced weight (start with 30-40% of your pre-injury loads)
   
• Maintain neutral spine throughout and never allow lower back rounding 
   
• Keep the bar close to your body 
   
• Focus on the hip hinge rather than back movement 
   
• Stop immediately if you feel any back pain 
   
• Consider single-leg RDLs with dumbbells to further reduce spinal load 

Pull-ups primarily load the upper body and create spinal decompression through hanging, which might seem beneficial for disc health. However, reality is more nuanced. 

The hanging position does provide some traction to the spine, potentially reducing intradiscal pressure temporarily. However, the explosive pulling motion and particularly the descent phase can create jarring forces if not controlled properly. Additionally, if your form breaks down and you arch your back excessively, this can strain the lumbar region. 

Pull-up modifications for disc safety: 

• Use assisted pull-up machines to reduce the load 
   
• Focus on slow, controlled movements both up and down 
   
• Avoid kipping or swinging motions 
   
• Consider lat pulldowns as an alternative with better control 
   
• Dead hangs for gentle spinal decompression (if tolerated) 
   
• Inverted rows for horizontal pulling with less spinal stress 

Push-ups are generally safer for herniated disc patients than many other exercises because they maintain a relatively neutral spine position and don't create axial loading. However, poor form can still cause problems. 

The primary risk with push-ups comes from allowing the hips to sag, creating excessive lumbar extension, or rounding the upper back excessively. Both positions can stress the spine unnecessarily. 

Proper push-up technique for disc protection: 

• Maintain a straight line from head to heels and engage your core throughout 
   
• Perform push-ups on an incline (hands elevated) to reduce difficulty while learning proper form 
   
• Consider hand-release push-ups which prevent sagging at the bottom 
   
• Avoid diamond push-ups or other variations that might compromise form 
   
• Scale to knee push-ups if needed to maintain quality movement 

The leg press might seem like a safe alternative to squats, but it presents unique risks for herniated disc patients. When you push heavy weight on a leg press, your lower back can round off the platform, particularly at the bottom of the movement. This lumbar flexion under load dramatically increases intradiscal pressure. 

As detailed in our analysis of leg press with herniated disc, this exercise can be especially problematic for L4-L5 and L5-S1 disc injuries. The reclined position and platform angle can encourage posterior pelvic tilt and lumbar rounding, precisely what we want to avoid.⁵ 

Leg press safety guidelines: 

• Keep lower back firmly pressed against the pad throughout the entire range of motion 
   
• Don't lower the platform so far that your back rounds off the pad 
   
• Use lighter weights with higher repetitions 
   
• Consider single-leg variations to reduce total load 
   
• Monitor for any back pain or leg symptoms 

Better alternatives include lunges, step-ups, Bulgarian split squats, or belt squats, which maintain more natural spine positioning. 

Commercial gym equipment that involves seated spinal rotation while loaded should be avoided entirely by herniated disc patients. These machines force rotation through the lumbar spine under resistance, creating exactly the type of torsional stress that can worsen disc tears.

Standing overhead presses can be performed safely by herniated disc patients if proper form is maintained, but they require careful attention. The risk comes from excessive lumbar extension (arching the back) to get the weight overhead, which compresses the posterior elements of the spine. 

Safe overhead pressing: 

• Keep core braced throughout the movement 
   
• Avoid leaning back to complete the lift 
   
• Use dumbbells for a more natural pressing path 
   
• Consider seated overhead press with back support 
   
• Landmine presses as a safer alternative angle 

Similar to deadlifts, bent-over rows require maintaining a hip-hinge position under load. The sustained forward flexion can stress the lumbar spine, particularly if form breaks down during fatigue. 

Safer rowing alternatives: 

• Dumbbell rows with one knee and hand supported on a bench 
   
• Cable rows seated with chest support 
   
• T-bar rows with chest support 
   
• Inverted rows using suspension trainers 

This exercise requires significant forward bending of the lumbar spine with weight across the shoulders; an almost textbook example of what not to do with a herniated disc. The forward flexion combined with axial loading creates extremely high intradiscal pressure. Good mornings should be avoided entirely during recovery and approached very cautiously even after full healing. 

Traditional sit-ups and crunches involve repeated lumbar flexion, which research has shown increases pressure on the lumbar discs. Each repetition compresses the anterior portion of the disc and stretches the posterior annulus—exactly where most disc herniations occur. 

Core training alternatives: 

• Planks (front, side, and variations) 
   
• Dead bugs 
   
• Bird dogs 
   
• Pallof presses 
   
• Stability ball rollouts with limited range 
   
• Ab wheel rollouts (advanced, with perfect form only) 

Swimming stands out as one of the most beneficial exercises for herniated disc patients. The buoyancy of water reduces gravitational load on the spine while providing natural resistance for muscle strengthening. 

Research has demonstrated compelling benefits of swimming for disc patients. A study on swimming's effects on lumbar disc herniation in rats found that swimming significantly reduced nerve root pain and inhibited inflammatory reactions by downregulating inflammatory factors like TNF-α and IL-6.⁶ The study concluded that swimming could reduce inflammation and nerve pain caused by lumbar disc herniations. 

Swimming stroke recommendations: 

• Backstroke and sidestroke maintain neutral spine positioning 
   
• Freestyle can be performed but requires attention to neck rotation 
   
• Avoid butterfly stroke which involves significant lumbar hyperextension 
   
• Breaststroke can be problematic due to lumbar extension during the breathing phase 
   
• Use goggles or a snorkel to minimize neck rotation 
   
• Consider using a pull buoy to isolate upper body and reduce leg kick demands 

Additional water-based activities: 

• Water walking in chest-deep water 
   
• Aqua jogging with flotation belt 
   
• Gentle water aerobics 
   
• Pool-based stretching and mobility work 

Running presents a more complex picture. The repetitive impact forces of running can potentially aggravate disc injuries in some patients while being well-tolerated by others. The key factors include the severity of your disc herniation, current inflammation levels, running mechanics, and surface selection. 

Interestingly, research on running and disc health shows that moderate running may actually strengthen intervertebral discs. The study on running exercise found that long-distance runners showed better disc hydration and glycosaminoglycan content compared to sedentary individuals. This suggests that appropriate running loads can have anabolic effects on disc tissue. 

However, this research was conducted on individuals without active disc injuries. For herniated disc patients, running must be approached cautiously. 

Guidelines for running with herniated disc: 

• Wait until acute symptoms have completely resolved before attempting running 
   
• Start with walking, progressing to very short jog intervals 
   
• Choose softer surfaces like trails, tracks, or treadmills over concrete 
   
• Invest in high-quality running shoes with good cushioning 
   
• Maintain upright posture and avoid forward lean which loads the spine 
   
• Keep strides shorter to reduce impact forces 
   
• Monitor pain response carefully; any increase indicates excessive stress 
   
• Consider consulting with a running coach to optimize your mechanics 

If running aggravates your symptoms, it's crucial to stop and consider alternatives until your disc has healed more completely. 

Cycling can be either beneficial or problematic for herniated disc patients depending on bike setup and riding position. The hunched-forward position common in road cycling can increase pressure on lumbar discs and exacerbate symptoms. 

Safe cycling guidelines: 
 

• Use an upright bike position rather than aggressive road bike positioning 
   
• Recumbent bikes may be better tolerated as they support the back 
   
• Stationary bikes allow for controlled positioning and resistance 
   
• Adjust seat height properly to avoid excessive flexion or extension 
   
• Take frequent position changes during longer rides 
   
• Avoid mountain biking on rough terrain which creates jarring impacts 

Spin classes have become hugely popular, but they can be particularly problematic for herniated disc patients. The typical spin class involves aggressive forward leaning, high-intensity intervals, and sometimes standing positions that can stress the lower back. 

Modifications for spin classes: 

• Inform the instructor about your back condition 
   
• Adjust the handlebars higher to maintain more upright position 
   
• Skip the standing climbs and high-intensity sprints initially 
   
• Focus on steady-state moderate intensity 
   
• Consider skipping classes altogether in favor of independent stationary cycling 

Elliptical machines provide low-impact cardiovascular exercise that's generally well-tolerated by herniated disc patients. The smooth, gliding motion eliminates the impact of running while still providing good cardiovascular stimulus. 

Elliptical best practices: 

• Maintain upright posture throughout 
   
• Use handles lightly for balance only 
   
• Avoid excessive forward lean 
   
• Start with lower resistance and shorter duration 
   
• Progress gradually as tolerance improves 

Jumping rope creates significant impact forces with each landing, transmitted directly through the spine. For most herniated disc patients, especially those with active symptoms or recent injury, jumping rope should be avoided. 

The repetitive compression from landing can increase intradiscal pressure and potentially worsen disc herniation. Even for patients who have recovered, jumping rope should be reintroduced very gradually and only with medical clearance. 

Walking is often the safest and most accessible form of cardiovascular exercise for herniated disc patients. It provides gentle loading to the spine, promotes blood flow and nutrient delivery, and allows for easy progression. 

Walking recommendations: 

• Start with short walks (10-15 minutes) and gradually increase duration 
   
• Walk on flat, even surfaces initially 
   
• Wear supportive shoes with good cushioning 
   
• Maintain upright posture with natural arm swing 
   
• Gradually progress to hills or inclines as tolerated 
   
• Consider Nordic walking poles to engage upper body and improve posture 

Rowing machines provide excellent full-body cardiovascular exercise, but they require careful attention for herniated disc patients. The rowing motion involves repeated flexion and extension of the spine, which can be problematic if performed incorrectly. 

Safe rowing technique: 
 

• Focus on hip hinge rather than spinal flexion 
   
• Maintain neutral spine throughout the rowing stroke 
   
• Drive primarily with legs rather than pulling with the back 
   
• Use lighter resistance settings 
   
• Keep sessions shorter initially 
   
• Consider water rowers which provide smoother resistance 

Stairmasters and actual stair climbing provide good cardiovascular exercise with less impact than running. However, repetitive hip flexion can create some lumbar stress, particularly if you lean forward excessively. 

Stair climbing tips: 
 

• Maintain upright posture 
   
• Use handrails lightly for balance only 
   
• Take normal-sized steps rather than double-stepping
   
• Monitor for any back or leg pain 
   
• Start with shorter durations 

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While this article focuses primarily on lumbar disc herniations, cervical (neck) disc issues require different exercise modifications: 
 

• Avoid overhead pressing that extends the neck excessively 
   
• Be cautious with pull-ups which can strain the neck 
   
• Swimming strokes requiring excessive neck rotation may need modification 
   
• Upright cardio exercises generally well-tolerated 
   
• Avoid exercises requiring looking up or extreme neck extension 

Thoracic disc herniations are less common but do occur: 
 

• Rotational exercises may be more problematic 
   
• Rowing movements require careful form 
   
• Extension exercises need modification 
   
• Most leg exercises remain safe 

A: Yes, but with significant modifications. Avoid heavy deadlifts, deep squats, and exercises involving spinal flexion or rotation under load. Focus on lighter weights, perfect form, and exercises that maintain neutral spine positioning. Always get medical clearance before beginning any weightlifting program with a herniated disc. 

A: Research demonstrates swimming's unique benefits for disc patients, including reduced inflammation and nerve pain. The buoyancy of water eliminates gravitational load while providing resistance for strengthening. Studies show swimming can significantly decrease inflammatory markers associated with disc herniation. 

A: This depends on symptom severity. Generally, gentle walking can begin within days, while more demanding exercises should wait until acute pain subsides (typically 2-6 weeks). Always consult with a spine specialist before beginning exercise, and follow a phased rehabilitation approach. The Deuk Spine Exam can help determine when it's safe to progress your activity level. 

A: Exercises to avoid include: heavy deadlifts, deep squats, Russian twists, good mornings, traditional sit-ups, leg presses with excessive depth, jumping rope, and any exercise causing forward spinal flexion under load. Additionally, avoid movements that cause pain, radiate symptoms down the leg, or require rotation of the loaded spine.

A: While appropriate exercise can reduce inflammation, strengthen supporting muscles, and improve symptoms, it generally cannot heal the torn disc or reverse the herniation itself. The disc has limited blood supply and healing capacity. Exercise is crucial for managing symptoms and maintaining function, but severe disc injuries may require definitive treatment for lasting relief. 

A: Signs that conservative treatment may be insufficient include: persistent symptoms despite 6-8 weeks of appropriate care, progressive weakness or numbness, significant functional limitations affecting quality of life, or severe pain not manageable with conservative measures. The Deuk Spine Exam with comprehensive MRI review can determine if your disc injury requires definitive treatment. Schedule your free consultation to get answers. 

 1 https://pmc.ncbi.nlm.nih.gov/articles/PMC6755409/ 

2 https://www.frontiersin.org/journals/medicine/articles/10.3389/fmed.2025.1531637/full 

3 https://pmc.ncbi.nlm.nih.gov/articles/PMC10824856/ 

4 https://www.nature.com/articles/srep45975 

5 https://deukspine.com/blog/leg-press-herniated-disc 

6 https://pmc.ncbi.nlm.nih.gov/articles/PMC6755409/ 

7 https://pmc.ncbi.nlm.nih.gov/articles/PMC3812831/ 

8 https://deukspine.com/patient-testimonials/israeli-patient-back-neck-pain-cure-testimonial 

9 https://deukspine.com/free-mri-review 

10 https://deukspine.com/blog/can-you-massage-a-bulging-disc-back-into-place