Don’t Stop Training: How to Train Around a Lumbar Disc Herniation

Being diagnosed with a small lumbar disc herniation can feel like your training has come to a halt—especially if your physician has temporarily restricted lower body exercise.

While that can be frustrating, it doesn’t mean you have to stop training altogether.

Respect the Recovery Process

If your physician has instructed you to avoid lower body resistance training, follow those recommendations. The goal isn’t to push through pain—it’s to create an environment that allows healing while maintaining as much fitness as possible.

Remember, this is a temporary phase, not a permanent limitation.

Focus on What You Can Do

Instead of dwelling on the exercises you can’t perform, shift your attention to what you still can.

This is a great opportunity to improve:

  • Upper body strength
  • Shoulder health
  • Grip strength
  • Cardiovascular fitness (if approved)
  • Mobility
  • Nutrition and recovery

Many lifters come back stronger because they use this time to address areas they’ve neglected.

Train Smart

Your workouts may look different, but they should still have purpose.

Choose exercises that minimize stress on the low back, such as:

  • Bench Press
  • Chest-Supported Rows
  • Lat Pulldowns
  • Seated Presses
  • Cable exercises
  • Arm accessories

Focus on quality movement, controlled tempo, and good technique rather than chasing heavier weights.

Don’t Ignore Your Core

Core training isn’t necessarily off limits.

When appropriate and approved by your healthcare provider, exercises like Bird Dogs, Side Planks, and the Modified McGill Curl-Up can help improve trunk stability without placing excessive stress on the spine.

Recovery Is Training

Your recovery habits matter just as much as your workouts.

Prioritize:

  • Sleep
  • Protein intake
  • Hydration
  • Stress management
  • Consistency

These habits will help preserve muscle, support healing, and prepare you for returning to full training.

The Bottom Line

A lumbar disc herniation doesn’t mean the end of your fitness journey.

Train what you can, respect your physician’s recommendations, and stay consistent with the fundamentals. When you’re cleared to return to lower body training, you’ll be in a much better position than if you had stopped exercising completely.

Sometimes the smartest training decision isn’t pushing harder—it’s adapting until you’re ready to push again.

Brandon Bailey, MS, CSCS, CPPS, USAW2, CFL2, BPS, USR

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