This goes without saying but the best way to stop and/or reverse a disc herniation is to stop doing the movements that could be potentially causing it in the first place. You don’t have to be a doctor to figure this out or a degree in human anatomy and biomechanics.
One of the simplest ways of knowing what NOT to do is get a good understandning of the pain triggers you currently have. Is it flexion (bending over), is it extension (bending back) or is it twisting?
On the simplest level possible the best thing for you to STOP doing when it comes to core exercises for disc herniations is to not do exercises that cause these symptoms to get worse.
In my experience working with thousands of disc injuries around the world the most common core exercises that tend to trigger symptoms or make things worse are:
- Russian Twists
- Sit-Ups
- Crunches
- Leg Raises
- Leg Drops aka “Flags”
So if there was a “DO NOT ENTER” section of core training, these hoodlums would be waiting for you right behind the corner.
Now, all the other exercises fall into a category of core exercises for disc herniations that I like to call.
Go For It But Listen For Feedback.
Essentially this is where the modifications come in. As you unpack a certain exercise whether it be a Ceiling Press Hold, Stability Ball Roll Out, or Pallof Press To Warrior Press.
The best rule of thumb is to LISTEN FOR FEEDBACK from your body. If it doesn’t feel good and the pain/discomfort rises above 4/10 find something else to play with and modify from there.