Herniated Disc Exercises

Symptoms and Causes

In fact, the term “hernia” refers only to soft tissues (distinguish between pulmonary, muscular hernia, etc.), that is, those that are not visible during X-rays. A bright term “Schmorl’s hernia” radiologists describe the intervertebral disc dysplasia – that is, changing its size and shape. The intervertebral disk is 84% ​​water, which is pumped into the muscles. When muscles weaken (hypotrophied), interruptions in water begin, the disc dries out and crumbles. In itself, this does not cause pain. Back pain occurs due to circulatory disorders in the deep muscles surrounding the spine. So the diagnosis here is not “hernia”, but “myofascial syndrome” – non-inflammatory changes in the muscles and fascia. So that the pressure function of the muscles does not weaken, and exercises are needed.

Neurosurgeons can dissuade from physical exercises in such cases. In addition, to intimidate that if an urgent operation is not performed, “the vertebra will fall out completely, pinch the nerves and block all neurovascular pathways”. That’s bullshit. All intervertebral discs are controlled by a powerful posterior longitudinal ligament of the spine – it will not let the vertebrae “fall out”, this has been proven by scientists. As soon as you strengthen the ligament and muscles, pain will disappear. Convinced? Blow to the gym.

What to do?

To begin with, everyone who spends a lot of time at the computer should get out of the chair every 40-50 minutes and push up from the edge of the table – at least 10 times. Well, then – here’s your minimum list of exercises.


Usually, everyone who suffers from lower back pain is prescribed swimming without exception. But swimming is the most difficult cardio training! To benefit from the lessons in the pool, you must swim quickly, long and technically. Mostly people just bathe, calling it swimming. So I prefer the usual squats without additional burdening 10 times in several sets or walking on the track for at least an hour at a speed of 5-6 km per hour. Also, the elliptical trainer will be very useful – when working on it, the mode is the same as that of the track. Do cardio training 3 times a week every other day – either immediately after strength training, or on days off from it.

Power training
To relieve pain in the thoracic region, perform these exercises in order, trainings take place 2-3 times a week.


Stay on the usual bars and push. Try to lower the body between the bars deeper. This exercise stretches the upper thoracic spine and is warming up for the belt.
Important: exhale at the time of maximum tension, that is, when straightening hands. Possible pain in the muscles of the back of the thoracic spine and even crepitus (crunch) in the spine itself. This is normal. As a rule, these phenomena disappear after the first 3-4 repeats. Make 1 set of 10-12 repetitions.


Exhalation is also carried out in the power section – at the moment of approaching the handle of the simulator to the chest. During this exercise, a crunch in the upper part of the spine and in the shoulder joints is also possible. It is not necessary to be afraid of this, especially if the weight is chosen correctly. The main thing is not to pull the block by the head – such an embodiment excludes some back muscles from work and thereby reduces the training effect. Make 1-2 sets of 10-12 repetitions.


Either on the same simulator, or lying on the bench. In the latter case, as a burden, you can use the handle of the lower unit or a conventional dumbbell. Perform 1-2 sets of 10-12 repetitions, trying to take a deep breath at the time of lowering hands. If there are problems with the shoulder joints, it is better not to do this exercise.


Well, if the hall has a special simulator. Sit down, take hold of the handles, slightly bend your elbows and extend your arms back, taking the shoulder blades and exhaling at that moment. Perform 2-3 sets of 10-12 repetitions. If there is no such simulator, do the wiring with dumbbells in a sitting tilt, which load the back of the deltoid muscles.


One of the most effective exercises from the decompression row for the thoracic spine. Make 1-2 sets of 10-12 repetitions. Do not forget to keep the shoulder blades flattened, and your legs slightly bent at the knees.


It is carried out on the crossover: kneel between the racks, holding hands on the handles of the upper blocks. Now, without releasing the handle, swing the torso to the left and right, trying to lower the body aside as low as possible. Expose a fairly large weight burden on each rack, approximately equal to 70% of your weight. Since not everyone is able to hold such a weight, instead of block handles, use wrist hinges to facilitate grip. Bear in mind that the pendulum is not a force, but a stretching exercise – its main task is to stretch the thoracic spine at the end of the session. Perform 3-4 sets of 8-16 repetitions on each side.


Regularly practicing strength exercises patients (or those who, by luck, have not yet gotten into their ranks) should remember that after a workout for 40 minutes you need to eat a protein product, that is, close the protein window. A piece of meat or fish without a side dish, cottage cheese or porridge with soy product will do. I also do not recommend eating animal protein for the night for people involved in exercises for the purpose of weight correction.