FOUNDATIONS & INJURY INFO

Herniated Discs

Contraindicated Movements

​

○Directly post injury, avoid all exercise until cleared by a doctor/physical therapist

○Avoid spinal flexion (spine rounded), especially with added weight 

○If painful, avoid rotation and lateral flexion (spine bending side to side)

○Do not load the spine with more than the given body weight

​

Accommodating Movements

​

○Reduce spinal compression

○Stability and balance exercises

○Stabilize spine while moving legs  

○Deep gluteal and hamstring stretches (primarily for lumbar herniations)

○Neutral pelvis

○If not painful, gentle lumbar extensions can often be comfortable