
Going to the gym is one of the physical activities that brings many benefits for improving health and physique. However, for individuals with conditions related to bone and joint disorders, such as those with herniated discs, can they still engage in gym workouts? This is a question that many herniated disc patients are pondering. This article will help provide answers to that question and offer advice from experts on exercise and treatment.
Can you go to the gym with a herniated disc?
Herniated disc is a common bone and joint disorder in Vietnam. This condition occurs when the intervertebral disc (the component between two vertebrae) degenerates. The nucleus of the intervertebral disc shifts from its original position, compressing the nerve roots and causing pain and numbness in the affected spinal area. In severe cases, the pain may radiate to other areas, such as from the lower back down to the legs.
Gym workouts and their health benefits
Gym training involves physical conditioning through a variety of exercises combined with equipment and training machines. Regular gym workouts help individuals enhance their immune system, improve overall health, and effectively manage weight. After completing a gym session, individuals may experience a sense of excitement and energy due to the stimulating effect of the gym’s endorphin hormone.
Should individuals with a herniated disc go to the gym?
Regarding the question of whether individuals with a herniated disc can go to the gym, according to experts in Orthopedics, patients with herniated discs can indeed engage in gym workouts at an appropriate level, but it is important to exercise correctly. Exercising in the gym properly not only offers numerous benefits for regular individuals but also effectively improves the condition for those with a herniated disc.
Specifically, if a patient with a herniated disc knows how to exercise properly at the gym, it can slow down the degenerative process, stabilize the spinal structure, and improve the range of motion of the vertebrae. Furthermore, proper gym workouts can also help alleviate symptoms of other common conditions such as neck and shoulder pain, sciatica, and cervical spondylosis.

Can you go to the gym with a herniated disc?
How should individuals with a herniated disc exercise?
Currently, there is no definitive treatment for herniated discs that can completely eliminate the condition. Symptom reduction can be achieved through medication, physical therapy, surgery, or herbal remedies such as mugwort therapy. Proper gym workouts are also one of the applied methods that provide positive effects for patients. For example, they can help reduce pain, numbness, and tension in the affected area, as well as promote better recovery.
To achieve these desired outcomes, patients need to consider the following factors when exercising at the gym:
Exercise intensity
Gym training encompasses a wide range of physical exercises and workout forms. Therefore, patients should be mindful of selecting exercises that are suitable for their specific condition. Different stages of the condition require different exercise regimens.
The best way to determine which exercises are appropriate for you is to communicate with a trainer or instructor about your medical condition. They will guide you in performing the exercises correctly, adjusting your workout intensity accordingly.
Exercise Duration
The duration of each workout session has a significant impact on the effectiveness of the treatment. For healthy individuals, a workout session typically lasts around 45 to 60 minutes to achieve desirable fitness results.
However, for individuals with a herniated disc, health experts advise limiting the workout duration to approximately 20 to 30 minutes at a moderate intensity. It is crucial not to exert excessive effort that may cause further damage to the spine, leading to counterproductive outcomes of gym workouts.
Although the duration of each workout session is shorter compared to that of a regular individual, it is still important not to skip the initial warm-up and the cool-down stretches at the end of the workout. These steps are equally important in preventing the risk of injuries during exercise.
Exercise Timing
The timing of exercise corresponds to each stage of the condition’s progression. During the initial stage, when the condition is new, individuals with a herniated disc should avoid exercises that put excessive pressure on the lumbar region, such as weightlifting, to prevent the injury from worsening.
In the subsequent stages, the condition typically alternates between flare-ups and stabilization. During flare-ups, which involve acute inflammation and prolonged bouts of pain, patients should prioritize rest and focus on nourishing their health through appropriate nutrition.
During the recovery and stabilization stage, individuals can choose exercises that promote spine stability and enhance the range of motion in the back. This stage is often encouraged by doctors as it helps accelerate the healing process.

Some of the best exercises for individuals with a herniated disc.
Some of the best exercises for individuals with a herniated disc
Individuals with a herniated disc need to pay special attention to selecting appropriate exercises when working out at the gym. Here are some recommended exercises for individuals with this condition that you can consider:
Dead Bug Exercise
The Dead Bug exercise helps stabilize the spine and joint structures, allowing the limbs and spine to move more flexibly. It also strengthens the muscles, preventing numbness in the arms and legs and muscle weakness.
How to perform:
- Lie on your back on the floor with your arms relaxed alongside your body.
- Bend your knees at a 90-degree angle, with your thighs perpendicular to the floor and your lower legs parallel to the floor. This forms a right angle at the knee joint.
- Extend your arms straight up towards the ceiling, keeping your back and head flat on the floor, and your eyes looking up towards your hands.
- Lower your left leg towards the floor, keeping it straight and parallel to the floor, lowering it around 10-20 cm (depending on your comfort level). Simultaneously, lower your right arm behind your head, parallel to the floor.
- Hold this position for 3-5 counts, then return to the starting position.
- Repeat the exercise with the opposite leg and arm.
- Aim to perform 10-15 repetitions on each side.
These exercises are beneficial for individuals with a herniated disc as they promote spinal stability and flexibility while strengthening the surrounding muscles. However, it is important to consult with a healthcare professional or a qualified fitness trainer before starting any new exercise routine, especially if you have a medical condition.

Dead Bug Exercise.
Bird Dog Exercise
The Bird Dog exercise plays a role in improving the symptoms commonly associated with a herniated disc, such as numbness and weakness in the limbs. It helps increase endurance, reduce muscle spasms, and promote the healing process for individuals with a herniated disc. Additionally, it aids in better balance, spinal extension, and improved blood circulation.
How to perform:
- Start on your hands and knees, with your knees positioned at a 90-degree angle (thighs perpendicular to the floor).
- Place your hands on the floor directly below your shoulders, parallel to your thighs.
- Keep your back, neck, and head aligned in a straight line by engaging your abdominal muscles, elongating your cervical spine, and avoiding any sagging or arching of the lower back that could put pressure on the lumbar spine.
- Tighten your abdominal, thigh, and gluteal muscles.
- Extend your left leg straight back while simultaneously extending your right arm forward. Both the extended leg and arm should be parallel to the floor.
- Hold this position for 5 counts, then return to the starting position.
- Repeat the exercise with the opposite leg and arm for the next 5 counts.
- Aim to perform 10-15 repetitions on each side.
The Bird Dog exercise helps target core stability, improve muscle control, and enhance the overall function of the spine. It is important to maintain proper form and avoid any excessive movements or strain. If you have a herniated disc or any underlying medical condition, consult with a healthcare professional or a qualified fitness trainer before attempting this exercise.

Bird Dog Exercise.
Side Plank Exercise
The Side Plank exercise, also known as the side plank position, has the benefit of reducing pain, stabilizing the spine, and improving nerve compression in individuals with a herniated disc.
How to perform:
- Lie on your side, with your body relaxed.
- Place your forearm on the floor, and extend the same-side leg out, keeping both legs close together.
- Keep your entire spine, including your lower back, neck, and head, in a straight line.
- Engage your upper body muscles to lift your torso off the ground.
- Your other arm should be extended straight upward, with the arm, chest, and shoulder forming a perpendicular line with the floor.
- Hold this position for approximately 10-30 counts while maintaining a steady breathing rhythm.
- Slowly lower your body back to the starting position, releasing the tension.
- Repeat the exercise on the other side, using the opposite arm and leg.
- It is recommended to perform this exercise for about 120-150 seconds each time.
The Side Plank exercise is effective for enhancing core stability, promoting spinal alignment, and relieving pressure on the herniated disc. It is important to maintain proper form throughout the exercise and listen to your body’s limits. If you have a herniated disc or any underlying medical condition, consult with a healthcare professional or a qualified fitness trainer before attempting this exercise.

Side Plank Exercise.
Important Considerations for Individuals with a Herniated Disc
The benefits of exercising for individuals with a herniated disc cannot be denied. However, if exercise is performed incorrectly or without adhering to treatment principles, there can be unforeseen consequences such as injuries, increased symptoms, or further damage to the disc. To ensure safety throughout the exercise process and achieve the desired recovery outcomes, individuals with a herniated disc should pay attention to the following considerations:
- Before starting a gym workout, it is important to undergo a thorough medical examination to assess the condition and seek advice from a physician regarding exercise routines.
- During the initial phase of exercising, individuals should choose gentle movements and exercises that allow the body to gradually adapt, avoiding excessive muscle soreness after the first workout session.
- The intensity of exercise can be gradually increased over time to support more effective herniated disc treatment. However, it is essential to exercise within one’s own capacity and tolerance.
- Proper warm-up should be performed at the beginning of each workout session to warm up the muscles and joints, promoting flexibility and preventing injuries throughout the exercise.
- Selecting appropriate exercise types based on one’s physical condition is crucial. It is advisable to consult with a fitness trainer at the gym for guidance.
- It is absolutely necessary to avoid exercising during the acute inflammatory stage and focus on exercising during the stable phase of the condition to ensure health safety.
- Maintaining a daily exercise routine is essential for achieving effective results.
In conclusion, this article provides answers to questions such as whether individuals with a herniated disc should engage in physical exercise or whether it is advisable to perform gym workouts. Exercising in the gym can support the treatment process, expedite recovery, and reduce the duration of treatment. In addition to regular exercise, individuals should maintain a balanced and nutritious diet, ensuring proper intake of essential nutrients that are beneficial for the bones and joints to achieve quick recovery outcomes.

John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.