Instead of these terrible core exercises, do these instead for your herniated disc!

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If you’ve been dealing with chronic lower back pain from an L4-L5 or L5-S1 disc herniation or bulge, you already know how frustrating it can be to find the right exercises that don’t make things worse.

Unfortunately, a lot of common core exercises can actually increase your pain and slow down your healing!

For years, I did all the “right” things—physical therapy, core workouts, stretching, medication—yet my pain never fully went away. After being diagnosed with degenerative disc disease (DDD) and a ruptured L5-S1 disc, I kept searching for answers.

What I learned? Some of the most recommended core exercises were actually setting me back!

If you’ve been told to “strengthen your core” but still feel stuck in pain, you need to know which exercises to avoid—and what to do instead.

What You’ll Learn in This Video
✅ The worst core exercises for L4-L5 or L5-S1 disc injuries
✅ Why traditional core training can increase pain and sensitivity
✅ Safer, more effective core exercises that support real healing
✅ How to rebuild core strength without fear of making things worse

Many people with herniated or bulging discs feel trapped between pain and inactivity. They’re afraid to move, but they also know they need to build strength to support their spine.

The problem? Not all core exercises are created equal.

If you’re still doing exercises like sit-ups, crunches, or certain planks, you might be unknowingly keeping yourself in pain. The good news? There are better ways to build core strength that don’t involve bracing, straining, or worsening your disc injury.

After years of failed treatments, I discovered that pain-free movement is possible—but it starts with doing the right exercises and avoiding the wrong ones.

Who This Video is For

This is for you if:
You suffer from chronic lower back pain due to a disc bulge or herniation
You feel afraid to move and don’t know which exercises are safe
You’ve tried injections, surgery, medication, or PT with little success
You want a drug-free, holistic approach to pain relief
You dream of getting back to hiking, kayaking, playing with your kids, or just living pain-free

Enjoy!

-WIlliam

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All content on this channel is for educational purposes only. Do not take the suggestions or advice of any of the videos posted under the Fitness 4 Back

Pain channel as medical advice. Please consult with your doctor about your back pain.