Are Planks Bad for a Herniated Disc?

A herniated disc can be a painful and limiting condition. It is a common spinal issue that can cause pain, numbness, and weakness, often leading people to reconsider their exercise routines. Planks are a popular core-strengthening exercise, but are they safe for those with herniated discs? This article explores whether planks are appropriate for people with this condition and suggests alternative exercises for optimal back health.

The Role of Core Exercises

Core exercises, including planks, are designed to strengthen the muscles in the abdomen, lower back, and pelvis. A strong core is essential for maintaining stability, good posture, and overall back health. However, some core exercises can place pressure on the spine, potentially exacerbating existing issues such as herniated discs.

Risks of Planks for Herniated Discs

Planks involve holding the body in a straight line while supporting oneself with the forearms and toes. This exercise engages multiple muscle groups, including the core, shoulders, and legs. Despite their effectiveness, planks can pose risks for those with herniated discs in the following ways:

• Increased spinal pressure – Planks require holding a rigid position, which can increase pressure on the spine. This pressure might exacerbate symptoms of a herniated disc, such as lower back pain.
• Hyperextension risk – If not performed with proper form, planks can cause hyperextension of the back, leading to further strain on the spine.
• Core engagement – A strong core is crucial, but engaging it too intensely or improperly can aggravate existing disc issues.

Given these factors, it is recommended to avoid or modify planks if you have a herniated disc. Consult your doctor or physical therapist before attempting any exercise, as he or she can provide personalized guidance based on your condition.

Alternatives to Planks

If planks are not advisable for your condition, there are alternative exercises that can strengthen your core without putting undue stress on your spine. Consider these safer options:

• Modified planks – Instead of the traditional plank, try the modified version by resting on your knees. This reduces pressure on the lower back while still engaging the core muscles.
• Bridges – Lie on your back with your knees bent and feet flat on the floor. Lift your hips toward the ceiling while keeping your shoulders and head on the floor. This exercise strengthens the core and glutes without stressing the spine.
• Bird-dog – Start on all fours, then extend one arm forward and the opposite leg backward. Keep your back straight and engage your core. This exercise promotes stability and core strength without putting excessive pressure on the spine.
• Dead bug – Lie on your back with your arms extended toward the ceiling and knees bent at a 90-degree angle. Slowly lower one arm and the opposite leg, then return to the starting position. This exercise improves core stability.

Tips for Exercising with a Herniated Disc

Whether you are doing core exercises or other types of physical activity, keep these tips in mind to avoid aggravating your herniated disc:

• Consult a professional – Always get advice from your healthcare provider or physical therapist before starting or modifying an exercise routine.
• Focus on form – Proper form is crucial to prevent further injury. If you are unsure about your technique, seek guidance from a professional.
• Start slowly – Gradually increase the intensity and duration of your workouts to give your body time to adjust.
• Listen to your body – If you experience pain or discomfort during exercise, stop immediately. If the pain persists or worsens, seek medical advice.

While planks can be beneficial for core strength, they may not be suitable for everyone, especially those with herniated discs. It is essential to approach exercise with caution and seek professional guidance to ensure the safety and effectiveness of your workout routine.

If you have a herniated disc that is not responding to conservative treatment, a discectomy may be discussed and potentially recommended. Discectomy recovery time varies among individuals and depends on factors such as whether the patient has a large hole in the outer ring of the disc after surgery. Although discectomy is generally a very successful procedure, having a large hole in the outer ring of the disc more than doubles the risk of needing another operation. A new treatment, Barricaid, is a bone-anchored device that closes this hole, and 95 percent of Barricaid patients did not undergo a reoperation due to reherniation in a 2-year study timeframe. This treatment is done immediately following the discectomy—during the same operation—and does not require any additional incisions or time in the hospital. 

If you have any questions about the Barricaid treatment, ask your doctor or contact us directly.

For full benefit/risk information, please visit: https://www.barricaid.com/instructions.