Herniated Disc: How to Intervene, Train, and Rehabilitate Safely

A herniated disc is one of the most common causes of low back pain and sciatica, affecting an increasing number of people, often due to poor postural habits, a sedentary lifestyle, or excessive exertion during exercise. Knowing how to intervene, train, and rehabilitate safely is essential to restoring quality of life and preventing relapses.

In this article, we explain what a herniated disc is, how to act in each phase, and what precautions to take during training.

What is a herniated disc?

Between the vertebrae of the spine, there are intervertebral discs that act as "shock absorbers." A herniated disc occurs when the inner gelatinous nucleus (nucleus pulposus) protrudes through a fissure in the outer annulus fibrosus, which can compress nerve roots and cause pain, tingling, weakness, or numbness, especially in the legs.

The most common locations are:

• Lumbar region (most common)
• Cervical region

Initial intervention: what to do?

In the acute phase (severe pain), the main objective is to reduce pain and inflammation :

• Relative rest (avoid long periods in bed, but also avoid exertion)
• Application of cold in the first 48 hours
• Medication prescribed by your doctor (anti-inflammatories, pain relievers, muscle relaxants)

• Physiotherapy consultation to initiate gentle mobilizations and analgesia

Avoiding self-medication and seeking medical evaluation are essential steps.

When to start training?

After the acute phase, with pain under control, it's crucial to gradually begin exercising. Prolonged inactivity can worsen the condition.

Recommendations:

✅ Wait for medical and/or physiotherapist advice
✅ Start with gentle, controlled exercises
✅ Avoid deep lumbar flexion movements, sudden twists and heavy loads
✅ Prioritize muscle strengthening and core stability

How to train safely

Here are some guidelines for rehabilitation and prevention training:

1. Activate the core

Strengthening the deep abdominal muscles (transversus abdominis, multifidus) is essential:

• Modified plank (supported on the knees)
• Dead bug (arm/leg coordination exercise in lying position)
• Core activation in all fours position

2. Strengthen glutes and posterior chain

Strong muscles in the pelvic and lower back protect the spine:

• Glute bridge
• Four-point hip extension

3. Improve mobility

Maintain good joint range of motion, without forcing:

• Gentle pelvic mobilizations
• Hamstring and piriformis stretches (gently and painlessly)

4. Work on posture and body awareness

Teach the neutral spine position and apply it to daily movements:

• Sit and stand correctly
• Lifting loads from the floor with the correct technique

What to avoid?

❌ Deep lumbar flexions (like traditional sit-ups)
❌ Running, jumping or high-impact exercises in the initial phase
❌ Sudden movements and exaggerated rotations of the spine
❌ Training through pain (training should never worsen symptoms)

The role of professional monitoring

Monitoring by physical therapists, specialized trainers, and doctors is essential. Each herniated disc is unique, and progression must be tailored to the individual.

At www.treinoemcasa.com , we always recommend seeking an evaluation before starting any training plan. Safe recovery depends on progressive and individualized work.

Conclusion

A herniated disc doesn't mean the end of physical activity—on the contrary, well-guided movement is an essential part of recovery. With patience, persistence, and professional support, it's possible to train and rehabilitate safely, regaining mobility, strength, and body confidence.