Back pain is common, and a disc herniation is a frequent culprit. It can strike after a tough rep on deadlifts, when you bend to pick up a child, or in a random moment at work. It’s uncomfortable, and the advice people get about what to do when a disc is involved is often outdated. Here’s a clarified look at what actually helps.
Are weights safe with a herniated disc?
The short answer is yes, and the longer answer is more nuanced. Let’s break it into two questions:
1) Are disc herniations always bad or problematic?
2) Will exercising with high levels of spinal load increase pain, injury, or future problems?
Are disc herniations always bad or problematic?
No. It’s common to assume that a bulging or herniated disc means trouble, but that isn’t guaranteed. Pain is influenced by many factors, and a disc finding on an MRI doesn’t automatically explain pain. In fact, research shows that a sizable share of pain-free people have a disc bulge or protrusion, and many changes on MRI become more common with age even when there’s no pain. So a herniation isn’t a death sentence for your ability to train or live normally.
That said, pathology can contribute to pain. MRI findings should be interpreted alongside symptoms and examination. Some people have symptoms that line up with imaging, others don’t. Trainers are capable of working with clients who have back pain or disc problems, but they should be properly screened and assessed first.
To judge the relevance of MRI findings, think in terms of an active wound or a healed scar. An active wound means symptoms, exam findings, and imaging all line up. A healed scar means pathology is present on imaging but doesn’t clearly match what you feel or how you move. An MRI is a single moment in time, and someone can look “bad” on film while feeling fine and training hard. Work with a healthcare professional who understands both movement and spine health to determine what matters for you. With proper screening, trainers can safely guide clients with back pain or disc issues.
Will exercising under high levels of shear or compression increase the risk of pain, injury, or further problems?
Short answer: no. Long answer: you need to dose the load appropriately. Spinal compression is the push that brings vertebrae together; spinal shear is the tendency for adjacent vertebrae to slide past one another. The spine is built to handle load, and different movements load it in different ways.
What counts as “high” load depends on the individual. For a world-class lifter, high load looks different than for a beginner or someone in pain. It also depends on whether the person has pain or is pain-free, and on their current level of training. The goal is to apply a level of stress that the body can tolerate and adapt to, not to push into agony. While conventional deadlifts and back squats can handle a lot of load, certain variations (like front squats or trap-bar deadlifts) can be more appropriate when the back hurts or when someone is learning to lift.
Discs adapt to load. When the dose is right, loading can promote positive change rather than cause harm. There are real cases of people with disc herniations improving significantly while continuing to train, which shows that movement and load—applied judiciously—can support recovery.
How to push and progress safely
Your assessment should answer: how much load can this client tolerate right now, and how can you apply it safely? Use load in your assessments. A table or movement screen is a good start, but testing under working weights provides better information. If an exercise causes pain or dysfunction under load, adjust the load, switch the variation, or refine coaching cues. You’ll need solid progressions, regression options, and loading/tempo strategies to find the right balance for your client.
When to push and when to hold back
Progress takes time. Let your assessment guide you. You don’t need to be pain-free, but you shouldn’t push through severe pain either. A practical approach often looks like this:
– Pain settles within about two days and stays under 3–4/10? Continue with careful progression.
– Pain lasts longer than two days or sits above 5/10? Slow down.
– A history of injury, prior pain, surgery, or significant concern from the client will influence how quickly you reintroduce stress.
If things go beyond what you’re comfortable with, adjust your plan. Pain or injury rarely follows a straight line, but steady improvements in load, intensity, and confidence are reassuring signs.
How far should we push it?
Think about the client’s endgame. A new parent aiming to lift their kids and fit in a couple of workouts has a different path than a seasoned lifter chasing maximum strength. Not everyone needs extreme levels of intensity, but if someone wants true maximum strength, be prepared to work toward high effort in a smart, controlled way. The aim is to build both physical and mental resilience so you can handle training and still live the life you want.
Disc diagnoses aren’t a death sentence
Episodes of back pain can improve, and getting better doesn’t require giving up your activities. With the right approach, most people can return to training and daily life. If you’re dealing with back pain, seek guidance from a qualified professional who can assess you and help design a plan you can stick with.
Bottom line: moving with purpose and loading appropriately can help you recover and stay strong, rather than forcing you to stop training altogether.
