How to Lift Weights With a Herniated Disc

A herniated disk is a condition that can irritate nerves and cause sharp pain, weakness or numbness in your back, legs or arms. According to the Mayo Clinic, "When a herniated disk occurs, a small portion of the nucleus pushes out through a tear in the annulus into the spinal canal." Lifting weights can make the back and abdominal muscles stronger, which adds support to the affected area. It is important to ease into a weightlifting routine slowly and avoid lifting weights that are too heavy.

Instructions

• 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.