According to this research article The most common source of low back pain in individuals is degenerative disc disease and herniated disc in the low back.[1]
In our 7 safe exercises for herniated disc article we cover some of the exercises we recommend for you to try, but in this article (below) we list several herniated disc exercises to avoid, as well as some of the main activities one should not do with a herniated disc. Please note, these are applicable to a bulging disc also.
The general postures and activities you should decrease or avoid include:
• Excessive sitting (Especially in poor posture).[3][5]
• Bending forward (Spine flexion).[2]
• Lifting weights/heavy loads.[6]
• Picking things up in poor form or on the side of you.[5]
• Sleeping with spine in a “flexed position”.[2][3]
7 Exercises To Avoid For Herniated Discs & Bulging Discs:
#1: Sit Ups & Crunches
This popular exercise is one of the worst exercises for people experiencing herniated discs and sciatica. The forward flexion of the spine puts enormous pressure on the discs of your spine.
#2: Straight Leg Raises
Raising the leg can put a lot of pressure on the spinal discs, so it’s best avoided.
#3: Squats
The entire weight of the body can shift to the lower back during a squat, placing too much stress on the lumbar spine, which can aggravate disc herniation.
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#4: Standing Hamstring Stretch
This stretch creates a rounding of the lower back, which stresses the intervertebral discs in the lumbar spine.
#5: Deadlifts
This exercise is best avoided for people with a herniated disc because the heavy weight can stress the spine and discs.
#6: Leg Press
The leg press exercise has the legs coming up close to the chest and thus rounding the spine, which is not good for people with disc problems.
#7: Biking & Cycling
The posture required in biking and cycling is one where the person is hunched forward and this is not good for you lumbar herniated disc.
What to do instead?
Try The Cobra Pose – Extension Pose
How it helps – The Half Cobra Stretch helps to push the disc material back towards the center of the inter-vertebral disc to allow for improved healing. The goal of repeated lower back extension is the “centralization of symptoms”, which basically means pain that travels down the affected leg to the foot should come back up closer to the low back – which will in turn alleviate the pain.
How to do it
– Begin this exercise by lying on your stomach (prone position) and slowly prop yourself up on your elbows while keeping your hips in contact with the floor.
– Hold the prop-up position for 10-15 seconds before returning to the prone position (lying face down).
– Gradually increase to holding the end position for 30 seconds. Aim for 10 repetitions of this stretch.
Learn More
[1] Amin R, Andrade N, Neuman B. Lumbar Disc Herniation. Curr Rev Musculoskelet Med. 2017;10(4):507-516. doi:10.1007/s12178-017-9441-4
[2] Humphreys SC, Eck JC. Clinical evaluation and treatment options for herniated lumbar disc. Am Fam Physician. 1999 Feb 1;59(3):575-82, 587-8.
[3] Kumar S, Dunsford, Clarke. Integrating evidence into practice: use of McKenzie-based treatment for mechanical low back pain. J Multidiscip Healthc. 2011:393. doi:10.2147/jmdh.s24733
Corrective Exercise Specialist (NASM-CES), Certified Personal Trainer (NASM-CPT), Professional Dancer
As a long time back sufferer Leon found unique methods to alleviate his pain using natural methods including self massage, exercise/stretching and postural habits. He founded Backintelligence.com to empower others to fix their postures and ease their back pain from home.
Co Authors :
Licensed chiropractor, DC (Owner of Forme Clinic, Stoney Creek, ON, L8G 1B9)
Dr. Shaina McQuilkie graduated from Brock University in 2004 with a Bachelor of Kinesiology (Honours). She then attended D’Youville College, in Buffalo, New York and obtained her Doctorate of Chiropractic Degree in 2008. After graduating, Dr. McQuilkie practiced in a multi-disciplinary healthcare facility based in Hamilton, Ontario gaining experience treating a variety of musculoskeletal injuries.
I have recently been diagnosed with severe degenerative osteoarthritis and lower back hypermobility.
Bulging discs L5-S1 7 L4-L5
Nerve impingement RHS S1
I am a keen cyclist which I now understand isn’t the best thing to do, but what about running??
RIght, Cycling can put you into a poor posture… Running can be good (When you’re no longer in acute pain), if you run with good form and posture.
Are there ANY weightlifting exercises or aerobic activities that are permissible for lumbar discs ? Physical therapist advised not to lift weights in a “zero pain range “plyometrics? Yoga? I just don’t to become sedentary
There are, but you need to do light weight and use proper form, so keep your back straight.
Hi Leon
I have 4 swollen discs that is causing a lot of pain in my right leg and groin. Also numbness in my right arm.
It’s also causing me numbness in my right foot and right arm.
My right thigh is swollen is this normal.
I do all the exercise you recommend as well as flies, bench press, and slow walk-in on treadmill and shoulder presses. Also side bends.
Thanks willy
In the case of anterolisthesis of L4-L5, are the excersizes for herniated discs contraindicated? Seems like the cobra exacerbates the anterolisthesis, as do several others recommended for herniated discs.
Hi what about a climber is this a good alternative to running cycling rowing.
I need to shift the weight before I can run so need a hard burn cardio workout.
My mother has bulging disc n her right leg get stiff n having so much pain in time stand n walk also. Dr. Adviced for opt. Is it necessary ?? Which exe is better to get relief ?
Dear, I have disc bulge at L5-S1 , L4-L5 , L3-L4. Driving the car and riding the Bike can make the condition worse? If yes, kindly share some precautions that should be taken while driving.
Yes driving and riding the bike can put your spine in a hunched/flexed position and cause pain. Check out the article here for exercises to try: https://backintelligence.com/herniated-disc-exercises/
Hello Gentlemen,
I am a professional body builder weighing 98Kgs. 4 months back I slipped on stairs and fell on my buttocks and back for a brief period on 15 minutes I couldn’t feel my body below navel. In 2-3 days I saw swelling of my feet, and numbness in 2 small fingers on both hands MRI showed C3-C4, C5-C6, L4-L5, L5-S1 disc bulges of 10mm each. Help me know if it is curable with exercises. If so how much would it take to recover.
We cannot diagnose you, but Please try our exercises to see if it helps. Normally stretches and exercises can help
I have a c-5 and c6 herniation, Is it possible to return fully from this without surgery and get back to being active and weight lifting without limitations?
Hi Joe,
Yes it is possible to get back to normal without surgery. Please see this article specifically for Cervical disc herniation: https://backintelligence.com/cervical-herniated-disc-exercises/
Thanks Leon for the insight. I have slipped discs in the lower back and am doing exercise suggested by the physiotherapist. I do the cobra, dog – bird, bridging etc. Two exercises which have been suggested are partial ab crunches (not full but partial just lifting the neck a few inches) and single leg hip raises. In your opinion can these exercises cause more harm than good since you have stated that sit ups and raising the leg exercises should be avoided. Thanks.
Ye I wouldn’t do the half crunch or leg raise. There are others that you can do that are safer for you – also try the plank.
I have small annular bulging discs L2-3, 3-4,4-5. I started yoga and now my back pain is back. I have just completed 2 sessions. Should I continue? I enjoy it so much. I am also trying a chair yoga class. Which would be better or should I do yoga at all?
Hi Ellen,
I wouldn’t do general yoga, as some of the exercises there may be making things worse. Have you checked out our exercises for bulging discs here: https://backintelligence.com/bulging-disc-treatment/
And also here herniated/bulging discs: https://backintelligence.com/herniated-disc-exercises/
I have disk herniation L5-S1 region.
only 6mm canal diameter remains.
A doctor advised me to take 2 months bed rest and only cobra exercise.
Is it right?
You can certainly try cobra exercise and see if it helps. We also recommend other exercises to try on our herniated disc article here: https://backintelligence.com/herniated-disc-exercises/
No i means that 2 months of bed rest is right or not.
if i don’t do any work out.
Hi ,
I have lumbar spinal stenosis , herniated
discs L3-4 with pinched nerve . What kind of exercises do you recommend?
We have specific articles for stenosis and herniated disc. Please look for them on our blog.
Your site is incredibly informative (I have L3-L4 herniated disk). Am wondering if elliptical is safe cardio, as I haven’t noticed any prior questions about it. Thank you!
Hi Cathleen, Elliptical machine can be okay, as long as it doesn’t produce any pain for you. It’s important to try not to Hunch fwd when you’re using it though.
Hello! I’ve had an L4 bulging disc since February this year. I completed physical therapy sessions. The pain is definitely not as severe as it used to be, my back used to feel like it was on fire. I’d like to start working on toning my abdominal area. What would be some good exercises?
Thank You!
Check out this video for 3 good core exercises: https://www.youtube.com/watch?v=IH3kKL5RWhs
Thanks a lot for your guidance.
It helps me a lot.
I am doing the exercises feeling better.
After how much time I can sit on floor.??is it advisable to sit on floor after disc protrusion or lifetime i have to use chair?
Please reply
Hi
I have posterior disc protrusion( disc buldge) in L5,S1 region indenting root nerve and i have pain in my right leg and 2nd fingure of that side.
what kind of exercise you recommend for me?
thanks
Hi Mansour, try these exercises here: https://backintelligence.com/herniated-disc-exercises/
Hi Leon I’ve had a L3/4 herniated disc for six months . Pain is reducing , could I return to running once pain free ? Regards
Hi Stephen, Yes you can certainly get back to walking/running. I’d start slow maybe increasing your walking first and then gradually to running. Running/Walking can also be good for the back as it works many stabilizer muscles. If you get pain, then of course you’re not ready or it’s a sign of something more serious. Please check out this video on how to avoid getting pain from running: https://backintelligence.com/lower-back-pain-from-running/
Is L3-L4 and L5-S1 mild disc degeneration same as mild herinated disc? Should I follow the do and do’t do’s execercises?
Yes Bulging disc/Herniated discs/Sciatica all should follow these dos and don’ts
Hi…
I am having posterior bulging of l4 l5 disc.
I have severe back pain since last three weeks. Due to strain…it is worsening since last one week.
What care should be taken for that and for how long time rest should be taken .
Can I sit on floor ? After how much time I can sit on floor.??
Please read this article about bulging discs and exercises to try: https://backintelligence.com/bulging-disc-treatment/
Thanks a lot for your guidance.
It helps me a lot.
I am doing the exercises feeling better.
After how much time I can sit on floor.??is it advisable to sit on floor after disc protrusion or lifetime i have to use chair?
Good morning. I have 3-4 bulging discs in spine. Was wondering if any of these exercises that can be done should be done in my situation. Thanks
Yes Bulging discs are identical condition.
Hi there, I have L2-L3 herniation, L4-L5 herniated, L5-S1 herniation with forward slippage which was the main concern for my surgeon, I’m on week 10 now with slight improvement, what exercises are preferable going forward as there seems to be so many, are decompression exercises are good idea? also how often?
Here’s the herniated disk exercises article: https://backintelligence.com/herniated-disc-exercises/
You also need to be aware of posture and work on core stabilizing muscles.
Just wondering how these suggestions affect my other spinal problem, anterolisthesis L4-L5. My MRI indicates L5-S1, L4-L5, and L3-L4 herniations. I used to do a cycling class at the gym, now wonder if that’s the wrong thing to be doing.
Right. Many sports unfortunately don’t always support the best “spine biomechanics”… Cycling is one where it’s almost impossible for you to change the technique to cycle, so it’s def not good one to do. In other activities you could modify “the way” you do them.
What about riding a recumbent bicycle? Does it aggravate bulging discs?
Because it’s a hunched position, placing more pressure on the discs.
Erm, a recumbent bicycle does not put the rider in a hunched position. The angle of the legs to the back is greater than 90 degrees so how is this a hunched position?
It’s still hunched down. Flexed spine.