A herniated disc occurs when the cushion between your spine’s bones slips out of place and presses on your nerves. It is a painful condition that can interfere with your daily activities. While many people try to find relief through exercise and physical activities, without proper guidance, these efforts can sometimes do more harm than good.

In this guide, we’ll cover 6 common mistakes people make that can worsen a herniated disc situation instead of improving it. Plus, you’ll get expert tips from Uprite Medical to help you avoid these pitfalls and support your recovery safely.

Jump to:

• Gym Exercise vs. Personal Training vs. Physical Therapy: Whose Advice is Most Valuable for Your Back?
• General Exercise Mistakes
• Doing Back Exercises Right Away
• Neglecting Posture Outside of Exercise
• Lack of Resting Days
• Ignoring Mental and Emotional Stress
• Using Equipment That Seems Safe but Hurts Your Back
• Avoid These Slip-Ups for a Smoother Recovery
• Frequently Asked Questions

 

Gym Exercise vs. Personal Training vs. Physical Therapy: Whose Advice is Most Valuable for Your Back?

There are three main approaches to managing pain and recovery from a herniated disc: gym exercises, personal training, and physical therapy. Each offers distinct benefits depending on the severity of your condition and goals. Below is a quick comparison, followed by a closer look at each approach.

 

Approach	Best For	Key Benefits	Considerations
Gym Exercise	Mild cases of herniated discs, basic strengthening	Strengthens core and back muscles	Risk of worsening condition if exercises are done incorrectly
Personal Training	Those needing more guidance and tailored workouts	Custom workouts, personalized guidance	Requires professional supervision for safe progression
Physical Therapy	Severe pain or limited mobility	Reduces pain, improves mobility, prevents injuries	Best for comprehensive care with medical supervision

Gym Exercise

Working out at the gym can strengthen your back, but you need to be careful. If you don’t use the right form or pick the wrong exercises, you could make your herniated disc worse. It’s important to focus on exercises that target your core and back muscles without putting too much strain on your spine.

Research shows that exercises like lumbar stabilization can help improve back function by targeting deep muscles around the spine. However, it’s easy to get it wrong without proper guidance, which brings us to the next point.

Personal Training

Personal training gives you the benefit of working with a professional who can tailor workouts specifically for your condition. A trainer will focus on exercises that strengthen your core and stabilize your spine—both essential for supporting recovery and preventing further injury.

You’ll also get personalized guidance on how to perform each exercise safely. From adjusting your form to modifying movements, personal trainers can help you build strength in a safe, effective manner.

Physical Therapy

If your herniated disc is causing a lot of pain or limiting your movement, physical therapy is likely the best option. A physical therapist can guide you through specific exercises designed to reduce pain, improve mobility, and prevent future injuries.

A typical session might include:

• Pelvic tilts to gently stretch and strengthen lower back muscles.
• Bird dogs to build core stability and support your spine.
• Passive stretches for improving flexibility and relieving tension

Therapists will also incorporate manual therapy techniques like soft tissue mobilization or joint manipulation to improve mobility. These hands-on methods, combined with targeted exercises, help restore function and reduce spinal discomfort.

Your choice ultimately depends on the severity of your condition and your individual needs. For a mild case, carefully executed gym work might suffice. If you need more guidance, a personal trainer could be ideal. For more severe pain or if you want the most comprehensive care, physical therapy is often the best course of action.

 

1. General Exercise Mistakes

There are a few common mistakes that anyone can make during exercise, but they’re especially important for you to avoid with a herniated disc.

Although these may seem like common sense, many people overlook them until they experience pain.

For instance, skipping a warm-up can lead to stiffness and increased strain on your back, whereas rushing through exercises without paying attention to form can aggravate your condition. Ignoring pain signals is another common mistake—pushing through discomfort can worsen your injury and delay recovery.

 

2. Doing Back Exercises Right Away

When you’re eager to ease the pain from a herniated disc, you might be tempted to start back workouts right away. But, if your core muscles are weak, your spine ends up carrying too much pressure.

which can make your pain worse and slow down your recovery. 

That’s why building core strength first is so important.

To strengthen your core, try these exercises:

• Planks: Hold your body in a straight line from head to heels to make your core stronger.
• Bridges: Lift your hips off the ground while keeping your shoulders down to help your lower back and glutes.
• Pelvic tilts: Lie on your back and gently move your pelvis forward and back to work on your lower belly muscles.

These exercises will help strengthen the muscles around your abdomen and lower back, giving your spine the support it needs to heal and function properly.

 

3. Neglecting Posture Outside of Exercise

It’s one thing to focus on posture during exercises or physical therapy sessions. But what about the rest of your day? Poor posture in your daily activities can worsen lower back pain, sciatica, or disc problems without you realizing it. The hours spent sitting at work, driving, or relaxing at home add up. These routine moments, when posture often slips our minds, are when the real damage occurs.  

To prevent bad posture from taking a toll, start by making simple changes. Changing all your habits at once is tough, so focus on improving one thing at a time. Try adjusting how you sit at your desk. Put your feet flat on the floor and let your back rest against the chair. It might feel awkward at first, but stick with it. Even brief periods of better posture can help ease the strain on your back

 

4. Lack of Resting Days

When you first work a muscle that hasn’t been used in a while, it tightens up as part of the body’s protective response. This tightness needs to be addressed through rest and massage to soften the muscle and allow it to grow properly. Without this recovery, the muscle won’t continue to develop, and pushing too hard too soon can lead to injury.

That’s why it’s important to take rest days. Set aside one or two days each week to give your muscles a break. Focus on sleeping well, staying hydrated, and incorporating gentle exercises or massages to help your body recover.

 

5. Ignoring Mental and Emotional Stress

Recovery from a herniated disc can feel frustrating when progress is slow. It’s easy to feel down or think you’re not doing enough, but those feelings are normal.

Here’s how to manage:

• Focus on small steps: Celebrate any progress, no matter how little.
• Stay on track: A trainer or therapist can help keep you moving forward.
• Be patient: Healing takes time, and it’s okay to rest when needed.
• Find joy: Do things that make you feel good, like spending time with loved ones or enjoying a hobby.

These simple changes can help you feel better as your body heals.

 

6. Using Equipment That Seems Safe but Hurts Your Back

It may seem obvious, but the gear you choose for your workout can impact your spine health more than you think. Some equipment that appears helpful might actually work against you.  Examples of this include:

• Worn-Out Shoes: Many types of shoes can harm your feet and back by altering your posture. Shoes that are too hard, too soft, or poorly designed can rotate your pelvis and affect your spine, worsening back pain. Choose footwear that promotes good posture and natural movement to support spinal health..
• Incorrectly Sized Weights: Using weights that are too heavy or too light can throw off your form and strain your back. Choose weights that match your strength level to maintain proper posture.
• Non-supportive chairs: Chairs without good back support can hurt your lower back during seated exercises. Choose a chair with lumbar support to avoid this.

Choosing the right equipment will help protect your spine and ensure a safer, more effective workout.

 

Avoid These Slip-Ups for a Smoother Recovery

Avoiding these common mistakes can make your recovery smoother and safer. If you’re unsure about your approach, it’s a good idea to check in with a physical therapist or spine specialist. They’ll create a plan that fits your needs and makes sure you’re on the right path to healing. 

 

Frequently Asked Questions

What should I do if I feel pain while exercising?

If you don’t exercise regularly, it can be hard to tell the difference between muscle soreness and harmful pain. With a herniated disc, it’s safer to avoid any pain altogether. Your body needs time to heal, so stop when you feel discomfort and focus on exercises that don’t cause any pain.

Can exercising make a herniated disc worse?

Yes, it can. Heavy lifting, sudden pressure, or repetitive hard activities can cause a herniated disc. If you have one, avoid doing things that make the pain worse. Stick to low-impact exercises until you heal.

What are the signs I’m doing an exercise incorrectly?

This can be hard to tell on your own, so consider getting a trainer to check your form. They can catch mistakes you might not notice and show you how to do exercises correctly. Meanwhile, watch for unusual pain, not feeling the workout in the right muscles, or lack of progress – these often signal that something’s off.