You’ve got a herniated disc and your doctor told you to “stay active.”

But what does that actually mean once you walk into a gym?

You’ve done the PT. Maybe chiro. Maybe injections.

So you either skip the gym and get weaker and more scared to move…

Or you go back to your old routine and flare up for a week.

Both suck and don’t lead to progress..

Heck, I lived that boom-and-bust cycle for over 10 years.

In this video I’ll give you a full gym week for a herniated disc: 3 lifting days, 2 walking days, what to swap, and the one rule that stops the flare-up cycle.

The goal isn’t to protect your disc from the gym. It’s to teach your body the gym is safe again.

MONDAY (Lower + Core)

– Overhead Pressure Leg Drops and Single Arm Suitcase Carry: core first, every training day.

– Slant Board Goblet Squat: sit back to a bench and stand up, replacing the barbell back squat for now

– Slant Board Goblet Squat, Barbell Glute Bridge, Supported Split Squat and Dead Bug: smooth reps, normal breathing, no bracing.

WEDNESDAY (Upper Body)

– Overhead Pressure Leg Drops and Single Arm Suitcase Carry: core first, every training day.

– Chest-Supported Dumbbell Row: the bench takes load off your low back.

– Single Arm Lat Pulldown, Incline Dumbbell Chest Press, Landmine Shoulder Press and Incline Dumbbell Curl: where you can push effort hardest.

FRIDAY (Full Body + the Hinge)

– Overhead Pressure Leg Drops and Single Arm Suitcase Carry: core first, every training day.

– Kickstand Deadlift, Step-Ups, Weighted Angel Wings and Seated Extension

TUESDAY / THURSDAY

– Walk 20-30+ minutes

Then the 70% rule. On a good day, do about 70% of what you feel you could. Discomfort that settles within 24 hours means you’re in range.
Your nervous system is the alarm. Big jumps in load and breath-holding tell it “danger.” Small steps and smooth reps keep it “safe.”

Explore Non-Traditional Relief Options
https://www.fitness4backpain.com/apply

Spine Surgeon Advice That Ended 10+ Years of Back Pain:
WATCH: https://www.fitness4backpain.com/resetworkshop

Addicted to your healing,

William