A herniated disk occurs when the cushion between your spinal bones slips out of place, according to the American Academy of Orthopaedic Surgeons. Without this cushion, the disk can stick out, causing pain in the lower back that can radiate down the legs. Exercise can help reduce the pain related to a herniated disk---however, some exercises can place added pressure on the herniated disk. An awareness of the correct way to lift weights with a herniated disk ensures you can exercise without pain.
Step 1
Warm up your muscles before weightlifting, according to the American Academy of Family Physicians. Walk or jog lightly for three to five minutes, then stretch your muscles. A good stretch to protect your herniated disk is to bend forward, reaching for your toes and then bend to each side. This stretches the muscles around your herniated disk, reducing pain.
Step 2
Practice good posture when lifting weights because proper posture places less pressure on the herniated disk, according to the American Academy of Family Physicians. Proper posture includes standing with your pelvis tucked in, back straight and shoulders slightly back. No part of the back should be curved or hunched over when lifting weights.
Step 3
Perform exercises that strengthen the back---this can reduce the pressure on your back by enhancing the muscles around them, according to Spine-Health. Avoid lifting weights that are too heavy---as a rule, if you cannot complete eight repetitions or more, the weight may be too heavy.
Step 4
Perform abdominal exercises that strengthen the lower and oblique abdominal muscles, according to Spine-Health. These exercises strengthen the core muscles, which provide support to the back. Examples include abdominal crunches and leg raises focusing only on the lower abdominals.
Step 5
Begin with only one set of exercises, working your way up to two to three sets. Pushing your muscles too far can place extra strain on the herniated disk, particularly if you have recently experienced an episode of pain related to the herniated disk.
Tips and Warnings
- Cease any weightlifting activities that cause pain, according to the American Academy of Orthopaedic Surgeons. Experiencing tingling or weakness in the arms or legs can be a signal that you are pushing too hard.
- Avoid weightlifting exercises that require twisting at the waist, according to The New York Times. This twisting can place extra pressure on the back and aggravate a herniated disk.
