Exercise With a Herniated Disc in Red Bank, NJ

Melissa's story: three herniated discs and a different first step

Melissa, in her own words.

Melissa came to Underground Gym with three herniated discs. Every doctor she saw had recommended surgery, and surgery was the last thing she wanted; she wanted to try other options first. She hadn't been able to work out for several months, and she came in only hoping to ease back into exercise. She didn't expect her back to feel better.

In her words: "This is the longest stretch I've gone with literally no pain. Things that normally would hurt my back — picking things up, moving things — I feel no pain anymore."

She noticed her posture and movement change too: sitting and standing with her weight balanced and her hips in position, which she credits to "neuromuscular connections." About two weeks after she started, in March, she also quit smoking.

And the line that stayed with us: "My only fear is that I can't find somebody that is gonna be able to do what you guys have done for me."

Melissa's experience is her own. Every disc and every body is different, and individual results vary.

What does training with a herniated disc look like at Underground Gym?

It starts with a free consultation, then a program that begins gently and progresses only as your back allows, with a coach watching every rep. Nothing is generic, and nothing is rushed.

1. Free consultation. We review your medical and wellness situation, including what your doctor or physical therapist has told you, do an InBody scan and a movement screening if needed, and you leave with a clear plan.
2. Positions and breathing first. You learn to brace, breathe and hold a neutral spine while lying down, kneeling and standing, so your back stays supported.
3. Movement patterns. We teach the hip hinge, so your hips do the bending instead of your back, then the squat, the carry and getting up and down from the floor, all with light loads and coached form.
4. Progress at your back's pace. Load and difficulty go up only when a movement is pain-free and controlled. If something flares up, we change it.

What we don't do early on: heavy lifting, forceful twisting under load, or loaded forward bending. Train 1-on-1 in Personal Training or in Strong Again small groups of no more than 7.

The American Academy of Orthopaedic Surgeons notes that "Initial treatment for a herniated disk is usually nonsurgical," and that "Specific exercises will help strengthen your lower back and abdominal muscles." For general back pain without a disc diagnosis, see our page on exercise for back pain.

Who is this for, and who should see a doctor first?

This is for people with a diagnosed herniated disc who have their doctor's OK to exercise and want a coach to guide them. If you have new or severe symptoms, see your doctor first.

This is a good fit if you:

• have a diagnosed herniated disc and your doctor has cleared you to exercise
• have finished physical therapy and want to keep building strength
• have been told to consider surgery and want to try a guided exercise program first, with your doctor's knowledge
• want to get back to lifting, carrying and everyday activities without fear

See a doctor first, or right away, if you have:

• loss of bladder or bowel control, or numbness in the groin or inner thighs. The AAOS calls loss of bladder or bowel control "a medical emergency that requires immediate attention."
• significant or worsening weakness in a leg or foot
• severe pain that stops you from getting through your day

When surgery may be the right call. Surgery is a real and sometimes necessary option. Mayo Clinic notes that surgery for a herniated disk "would be considered if there is nerve damage" or if symptoms are "so severe that they interfere with daily activities." The AAOS adds that spine surgery is typically recommended after a period of nonsurgical treatment hasn't relieved symptoms. We're coaches, not clinicians: we don't diagnose, treat or advise on surgery, and we'll always defer to your doctor.

Who coaches you?

Your program is led by founder and head coach Sergei Karaliou, with our team of coaches. Sergei holds RKC Level 1 and Level 2, StrongFirst Level 1 and Level 2, and CK-FMS and Functional Movement Screen certifications, and has more than 25 years of coaching experience, with Underground Gym in business in Red Bank for 16 years.

Herniated disc questions

Can you exercise with a herniated disc?

Many people can, with their doctor's OK and the right exercises. The AAOS notes that specific exercises help strengthen the lower back and abdominal muscles; the key is starting gently, avoiding movements that flare symptoms, and progressing gradually under guidance.

What exercises are recommended for a herniated disc?

Usually gentle core and back strengthening, walking, and learning to move with a neutral spine, chosen by your doctor or physical therapist for your specific disc. At Underground Gym we build on that with coached bracing, hip hinge, squat and carry patterns at light loads.

What's the worst thing you can do for a herniated disc?

Pushing through sharp or spreading pain, lifting heavy with a rounded back, and twisting under load are common ways to aggravate it. Ignoring red-flag symptoms, like loss of bladder or bowel control or worsening leg weakness, is the most serious mistake: those need a doctor right away.

Does a herniated disc heal on its own?

Often, symptoms improve with time and nonsurgical care. The AAOS says that "most people feel better within a few weeks or months without surgery," but every case is different, so follow your doctor's guidance.

Can a herniated disc get better without surgery?

For many people, yes: the AAOS notes that initial treatment is usually nonsurgical, and Mayo Clinic reports that the long-term outcome for surgical and non-surgical treatment is the same. Surgery is still the right call for some people, especially with nerve damage or severe symptoms.

When is surgery necessary for a herniated disc?

Surgery may be considered if there is nerve damage, if symptoms are severe enough to interfere with daily life, or if a period of nonsurgical treatment hasn't helped. Loss of bladder or bowel control is a medical emergency that needs immediate care.

Should I see a physical therapist or a personal trainer for a herniated disc?

Start with your doctor or a physical therapist for diagnosis and treatment, especially for new or severe symptoms. A coach is a good next step once you're cleared, to keep building strength and confidence over the long term.

What happens at the free consultation?

We review your medical and wellness situation and what your doctor or physical therapist has told you, do an InBody scan and a movement screening if needed, and finish with a clear plan. There's no obligation to join.

Start with a free consultation

Underground Gym is at 327 Hwy 35, Red Bank, NJ 07701, serving Red Bank, Middletown, Rumson, Fair Haven, Little Silver, Shrewsbury, Holmdel and the rest of Monmouth County. Call (732) 693-0287, or read more client stories.