3 Leg Day Training MISTAKES With A Herniated Disc

Have you ever set out to train legs and despite everything you do to protect your herniated disc the pain still shows up? 

Maybe it’s not a disc injury but a major spinal surgery such as a multiple-level fusion? 

You want to build strength back in your legs from having so much time off to recover but every exercise you do for your legs seems to be followed up by two weeks of sciatica or random tightness.

Sometimes it’s not THE exercise that you pick that’s causing pain from your herniated disc, bulging disc, or post-fusion but more about HOW you’re doing the exercise.

You could be doing the right type of exercise but executing it in a way that is putting unnecessary compression or shear on the lower back and firing up your symptoms.

So what do you do?

In this video, I wanted to break down the 3 most common mistakes I see people making when it comes to training their lower body with any disc injury or after a spinal fusion.

In today’s video, you’ll discover:

  • The damaging habit of “chest out butt out”

  • Why your lower back seems tight during and after exercising

  • The muscle group that constantly gets undertrained when training legs

Can You Train Legs With A Herniated Disc?

Absolutely you can train legs with a herniated disc, bulging disc, or any other low back injury. 

There are a few high-level rules I like to follow though: 

  • Warm-up efficiently
  • Train your core first
  • Save the heavy leg exercises for last
  • Train single leg more than exercises like barbell squats. 

Just to name a few key points I typically will share in my content. 

Be sure to check out this week’s video to make sure you’re avoiding these 3 common mistakes. 

I have covered the topic of training legs with herniated discs a lot and I’ll share the links below

Herniated Disc Friendly Lower Body Workout

How To Safely Train Your Legs With A Herniated Disc

The 3 Most Important Rules For Exercising With A Herniated Disc


Are Squats Good For Herniated Discs?

training legs with herniated discs

I personally think squats are one of the most over-prescribed exercises in the gym. Sure they are GREAT for overall strength development but they can also be very technical and the wrong person under the bar with and even worse coach is a recipe for disaster. 

If more people were honest about it they would admit that squats just don’t sit well with them. They never seem to do them right and rarely walk away without random aches and pains from doing them. 

Now, if you’re dealing with a herniated disc and refuse to give up squats you will struggle with working your way out of pain.

If you are managing your pain responsibility and training within your own personal pain threshold I think you could still have squats in your program. 

It comes down to your own personal risk-reward.

walking for back pain relief

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