Staying active once you've been diagnosed with a herniated disk can can be tricky. You don't know what exercises to do and may be afraid to do anything out of fear of further injury. Once you've been cleared by your physician to return to physical activity, you want to do so with caution. When training legs, there are certain exercises and movements to avoid. Be sure to begin all your workouts with a five to 10-minute warmup and move through each movement in a slow and controlled manner.
Disk Anatomy
The disks are located between the vertebra in the spine. They are made of a gel-like substance and provide cushion for the vertebra while allowing for flexion and extension of the spine. When the gel-like substance pushes through the outer portion of the disk and toward the spinal canal, it puts pressure on the spinal nerves. The spinal nerves are sensitive to even the slightest pressure. This pressure leads to low back, neck, leg and arm pain.
Squats
Squats that require you to load a bar across the shoulders could be problematic with a herniated disk. To train your legs properly, you'd need to load the bar with a weight that is challenging. The bar plus the added weight can further compress the spine, pushing the disk out more and affecting the spinal nerves. If you want to perform squats, try bodyweight squats or hold dumbbells in your hands.
Deadlift
The deadlift strengthens the muscles of the lower back, glutes and hamstrings. Performing the deadlift is problematic with a herniated disk because you flex the spine at the waist. It's also not recommended with a herniated disk because you're picking up a heavy weight with straight legs and a flexed spine. If you want to strengthen your hamstrings, try seated leg curls instead. For gluteal strengthening, try rear lunges.
Good Mornings
The good morning is a favorite exercise among bodybuilders. It strengthens the glutes, hamstrings and lower back. The problem with the good morning exercise is that the bar is placed across your shoulders, loading the spine. In addition to the bar across the shoulders, you have to bend forward from the waist, which is not recommended with a herniated disk. Bridges are an alternative to strengthen the glutes. To strengthen the lower back, perform opposite leg, opposite arm lifts on the floor.
References
- "Strength Training Anatomy 2nd edition"; Frederic Delavier; 2006
- American Academy of Orthopaedic Surgeons; Herniated Disk; July 2007
- "Arnheim's Principles of Athletic Training, 12th Edition; William E. Prentice; 2005
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