Can You Lift Weights with a Slipped Disc? A Guide to Safe Training

The moment the doctor points to the MRI and says 'L4/L5 Herniation,' most people assume their lifting days are over. They are told to stop squatting or heavy lifting, and never touch a barbell again.

But after 15 years of coaching in Singapore and helping roughly 40% of our clients manage back pain, we know that complete rest is often the enemy of recovery. If you stop moving, your muscles atrophy, your spine loses stability, and the next injury becomes inevitable.

You don't need to live in fear of movement. You just need to learn the difference between exercising (burning calories) and training (building a brace or armour for your spine). Here at The PIT, here’s our take for training with a slipped disc:

The Mechanics of Injury: Why "Core" Doesn't Mean "Abs"

Most people think strengthening the core means doing 100 sit ups or doing tons of crunches. But for a slipped disc, this is the worst thing you can do because it causes Flexion Intolerance (simply meaning, bending the spine under load which aggravates your slipped disc injury)

We teach Intra-Abdominal Pressure (IAP). Think of your spine like a tree trunk with many branches, it should always maintain it’s rigidity to support the branches on it’s trunk. If the pressure is low (weak core), the structure collapses. If the pressure is high (proper brace), the structure is invincible. We often tell clients to imagine walking on ice - when you walk on ice everything seizes up: you’re quads, you’re core, e.t.c. because you don’t want to fall. It’s a great analogy and tool to teach newcomers what IAP feels like.

2 "Gym Bro" Exercises to Avoid (And What to Do Instead)

BURPEES:
Why it’s dangerous: It involves high impact and rapid bending of the spine. For a sensitised back, this is a recipe for disaster.
Alternative to do at The PIT: Bear crawls, it builds core stability without having to take your spine through rapid and dynamic movements. Hence, Making it a safe alternative even when you’re on all fours :).

BARBELL BACK SQUAT:
Why it’s dangerous (INITIALLY): Placing a heavy bar on your traps compresses the spine directly. If your form breaks even 0.05%, the disc takes the load.
Alternative to do at The PIT: Dumbell split squat, it takes the load of your spine whilst effectively working the same muscle.

The "Green Light" Protocol: How We Assess You

Here at The PIT, we don't guess. Before you lift a 1kg dumbbell, we put you through a movement assessment at The PIT to determine your 'Pain-Free Capacity'.

1. The Hip Hinge: Most people bend from their spine. We teach you to bend from your hips. If you can’t hip hinge, you aren't allowed to perform hinge movements, like a deadlift, yet. Alternatively, if you can hinge albeit with a limited range of motion, we will work with that range of motion and slowly make incremental improvements to that range over a set period of time.

2. The Brace: We teach you to breathe into your stomach, not your chest. This creates a natural “belt” that protects your discs." The idea here is that your belly rises before your chest so that there’s stability to your core.

client case study: daren , @thepantryboy on ig!

Daren, a 30-year-old chef. Diagnosed with a slipped disc.

The Timeline:

• Phase 1 (Weeks 1-4): No heavy lifting here. With Daren, we focussed on breathing techniques (IAP) and form for lower body compound movements that adapt to his injury - EG: the split squat instead of barbell squat we discussed earlier.

• Phase 2 (Weeks 5-8): Introduction of load. Once technique was dialled, we introduced Daren to light loads that got progressively heavier over time.

• The Result (Month 6): Daren’s now pain-free, deadlifting 150kg and squatting more than 2x his bodyweight. Hence, showing that with time and the proper guidance from our trainers at The PIT, you too can rehabilitate past injuries and achieve strength feats once thought impossible. :)

Conclusion: Don't Let Pain Dictate Your Life

A slipped disc is a medical condition, but a weak back is a choice.

If you are tired of being fragile and want a safe, data-driven approach to rehab strength training, book a Movement Assessment at The PIT.