How to Lift Weights With a Herniated Disc
- 1). Wait until your back feels strong enough and the pain is tolerable before you begin to lift weights. This can take a few weeks but it is important to get back into an exercise routine slowly.
- 2). Start a weightlifting session with a warm up. Bend your body forward and try to touch your toes. Then bend at the waist toward alternate sides.
- 3). Walk around for about five minutes. This will get your body warmed up and will lesson any discomfort you experience from pressure on your disc.
- 4). Perform exercises that strengthen your back muscles. This will take pressure off your back and enhance the muscles around the herniated disc.
- 5). Do exercises such as sit-ups that will stabilize the core and make the back stronger. Perform these exercises slowly and gently and avoid pulling the neck.
- 6). Add light weights when you are ready. If you are unable to lift your weights more than eight times use lighter ones.
- 7). Aim for one set of weightlifting exercises until you have gotten used to the routine. Slowly add two to three exercise sets when you feel ready.
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