Disc Herniation Training

Working out to help with L5S1 herniation and associated lower back pain. The goal is to rebuild foundational strength, improve posture and stability, and allow the body to adapt slowly to weight training while minimizing the risk of aggravating your condition.

Core Focus: Make sure to prioritize core engagement during every movement. This helps provide better support for your spine during exercises.

Mobility Work: Spend extra time on stretching and mobility drills, especially if your back feels tight or restricted. This will help improve flexibility and reduce tension in the muscles surrounding your spine.

**Rest

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Week 12

Glute Bridge (Bodyweight)

Squat (Bodyweight)

Step-Up (Weighted)

Clamshells

Plank

Pelvic Tilts

Lower Body & Core

Seated Shoulder Press (Dumbbell)

Seated Row (Machine)

Bicep Curl (Dumbbell)

Side Plank

Push Up

Cat Cow Stretch

Upper Body & Core

Bent Leg Raise

Bird Dog

Standing Calf Raise

Hip Flexor Stretch

Full Body & Mobility

Glute Bridge (Dumbbell)

Goblet Squat

Romanian Deadlift (Dumbbell)

Dynamic Side Plank

Bench Press (Dumbbell)

Seated Row (Cable)

Leg Press

Lunge (Bodyweight)

Lat Pulldown

Child'S Pose Strech

Glute Bridge (Barbell)

Dip (Bodyweight)

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