Column Is Muscle Training Effective in Preventing Disc Herniation? A Gentle Exercising Program Designed for The Lower Back

July 25, 2025

Lumbar disc herniation can cause a variety of symptoms, including back pain, which can interfere with daily life.

While there are many measures available to prevent herniation, muscle training is one of the most effective .

In this article, we will introduce training that is effective in preventing herniated discs.

What is disc herniation?

The intervertebral disc is formed by the nucleus pulposus, which is the inside part, and the annulus fibrosus, which encloses it.

Genetic factors, aging, and the strain of everyday life can cause the nucleus pulposus to protrude outward and damage the disc, resulting in a crack in the annulus fibrosus. This condition is called disc herniation. A herniated disc in the lumbar region is called lumbar disc herniation.

Effective training methods for disc herniation

If you can effectively perform some workouts that strengthen the lumbar area, you can maintain the lumbar spine in a posture that is physiologically leaning forward (i.e., not over-arching the waist) and also make the muscles around the waist and legs flexible, which will help prevent the aggravation as well as the recurrence of lumbar disc herniation.

Stretch while holding both knees

This stretch helps to maintain the lower back in a posture that is not overly arched and to stretch the muscles that support the spine and the buttocks.

1. Lie on your back and hold both knees with your hands
2. Exhale and bring the knees close to your chest for 10 seconds while holding them

When bringing the knees close to your chest, try to keep your buttocks as close to the floor as possible.

Thigh Stretch

This stretch improves the movement of the lower back, corrects the habit of bending at the waist, and stretches the muscles of the back of the thighs and calves.

1. Lie on your back, both knees up and lightly apart
2. Hold a hand towel with both hands and pass it through the back of your right leg
3. While on your back, stretch the leg in the towel toward the ceiling
4. Hold the posture for 10 seconds while exhaling
5. Do the same movements with the left leg

Stretch for the back of the thighs

This stretch stretches the muscles of the back of the thighs and prevents putting excessive strain on the lumbar vertebrae.

1. Squat down from a standing position and grasp both ankles with both hands
2. Extend both knees while keeping the chest and front of the thighs aligned
3. Hold the posture for 10 seconds while exhaling

Be aware of keeping the chest and thighs close to each other. If it is difficult to fully extend the knees, you may bend them slightly.

Hip Stretch

This stretch is effective for the lumbar spine as well as the muscles in front of the stomach and thighs.

1. Lie face down and raise your upper body on both elbows
2. Bend both knees and point them upward, hold the posture for 10 seconds while exhaling.

Do not tilt your head back and look to the floor instead, as tilting your head back will cause your lower back to bend too far.

Stretch twisting the lower back

This stretch improves the movement of the lower back and corrects the habit of bending the lower back. It also improves the muscles that support the spine and of the lower legs.

1. Lie on your back and gently spread your legs
2. Keeping your buttocks on the floor, bring your right leg down to the left side
3. Hold the posture for 10 seconds while exhaling
4. Bring your left leg down to the right side as well and hold that posture for 10 seconds

Precautions to observe when performing the stretches

All stretches should be performed within a range that does not cause pain.

You should start by trying them once or twice and gradually increase the number of times.

It is important to continue training on a long-term basis, so be sure to always perform the exercises within a reasonable range of effort.

Exercises that should be avoided

To prevent disc herniation, it is best to avoid exercises that put a strain on the lower back.

Jumping and running place a greater strain on the intervertebral discs since the impact is transmitted directly to the lower back.

Sports that involve severe twisting of the lower back, such as golf and tennis, and contact sports such as rugby, also put a great deal of strain on the lower back and cause twisting and compression of the disc, which can easily lead to disc herniation. Exercise the utmost caution when performing these sports.

Our clinic’s treatment

Although training may be effective in preventing disc herniation, once you have already been diagnosed with a herniated disc, it is necessary to treat the underlying disc damage that is causing the disc herniation.

Our clinic offers the Cellgel Method, a treatment that repairs damaged discs.

With our Cellgel Method, we inject a drug that fills in the cracks in the disc, which then turns into a gel and repairs the cracks, thus providing a fundamental treatment. It is characterized by the fact that the volume of the disc is not reduced and the drug remains in the disc as a gel-like implant after treatment, thus preserving the disc.

The Cellgel Method

If you are suffering from back pain or have been diagnosed with disc herniation, please consider a consultation at our clinic.

Related Articles

Understanding Disc Herniation and Receiving the Most Appropriate Treatment For It

What is Lumbar Disc Herniation? Causes of Pain and Symptoms

Is Disc Herniation for Teens and Young Adults on The Rise?

Symptoms and Treatments of Disc Herniation: When Early Detection is Key

How to Prevent Disc Herniation: Important Points to Keep in Mind in Your Daily Life

Disc Herniation and Diagnosis: Comfortable Positions for Sleeping Soundly