Herniated Disc & Lifting?
The short answer: Yes, you can.
The real answer: It depends, but it’s probably more possible than you think.
If you’ve been told to “never lift again” because of a herniated disc, or if you’ve been living in fear of making things worse, this post is for you.
Let’s break down the truth behind herniated discs, what they actually mean for your body, and how to lift smart and safely with one.
First, What Is a Herniated Disc?
Your spine is made up of vertebrae (bones) and intervertebral discs (shock absorbers). These discs have a soft center and a tougher outer layer. Kind of like a jelly donut.
A herniated disc happens when part of that soft center pushes through the outer layer. It can irritate nearby nerves, causing:
Back pain
Sciatica
Tingling or numbness in a leg
Muscle weakness
But here’s what most people don’t know:
➡️ Disc herniations are common, often occur without any symptoms, and are not always a reason to stop moving or lifting.
“But My Doctor Said to Never Lift Again…”
Unfortunately, outdated advice like this is still given far too often.
But research shows that with proper guidance and progressions, most people with a herniated disc can return to lifting and even get stronger than before.
Avoiding movement entirely often leads to:
More stiffness
Weaker muscles
Higher risk of future injury
Your spine needs movement and strength to stay healthy. The key is how you do it.
How to Lift Safely With a Herniated Disc
1. Start with the basics: control and awareness.
Learn to control your breath, brace your core, and move with intention. Neutral spine isn’t always required, but awareness is.
2. Focus on quality over quantity.
You might need to temporarily scale back weight or volume but this doesn’t mean you’re weak. You’re being smart.
3. Use variations that work with your body.
Modifying lifts like squats or deadlifts doesn’t mean giving them up. Try:
Trap bar deadlifts
Front-loaded squats
Split stance or single-leg variations
Elevated or tempo reps
4. Train your core (the right way).
Forget crunches. Think breathing, bracing, anti-rotation, and spinal control. This builds real-world stability.
5. Listen to your body, not fear.
Some discomfort is okay. Sharp, shooting, or worsening symptoms? That’s a cue to pause and reassess. Not panic.
Mindset Shift: You’re Not “Broken”
A herniated disc does not mean you're fragile.
It doesn’t mean you can’t ever deadlift again.
And it definitely doesn’t mean you need to stop training.
What it does mean is this:
You need a smarter plan, not a smaller life.
When to Get Help
If you’ve been stuck in constant pain, stuck in a cycle of on again off again pain, afraid to move, or not sure what’s safe, that’s your sign to bring in a pro.
A physical therapist (like me!) can:
Assess how your body is moving
Build a plan tailored to your lifts and goals
Help you train safely without losing momentum
Bottom line:
Yes, you can lift with a herniated disc.
No, you don’t have to live in fear.
And yes, you can come back even stronger.
Want help building a plan that works with your body, not against it?
Book a Session: https://yourmovephysicaltherapy.janeapp.com/#staff_member/1
