The 7 WORST Core Exercises For L4-L5 or L5–S1 Disc Herniations + What To Do Instead!
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7 Core Exercises you need to STOP doing now and 7 better ones to do instead!
If you’ve been told to “strengthen your core” to fix your herniated disc or general back pain, you’ve probably already discovered the problem… most core exercises either give short-term, mediocre results or, for some, make things worse.
When you have pain from an L4-L5 or L5-S1 disc herniation, your body isn’t weak, fragile, or in need of building strength (right away).
The pain you’re experiencing is often a combination of an overprotective pain system and intolerant muscles, not “damage.”
That’s why the moment you try traditional core moves like crunches, planks, or leg raises, your low back tightens up or flares for days afterward.
Let’s stop that.
In this video, I’ll show you:
✅ 7 common “core stability” exercises, even ones your doctor or PT might have suggested (like planks, sit-ups, or Russian twists), that you should stop doing if you have disc herniations.
✅ How to rebuild true stability in your low back using a smarter, nervous-system-driven approach.
✅ 7 safe, nervous-system-friendly alternatives you can start using today to calm your back down and restore confidence without fear or flare-ups.
Most people think core training for disc herniations is about “bracing harder” or “activating deeper.”
But the truth is, you don’t need a stronger core, you need a smarter one. When your body learns it’s safe again to move and support itself, you’ll finally feel relief, stability, and control, without overthinking every move you make.
Research from the Journal of Orthopaedic & Sports Physical Therapy shows that over-bracing during exercise increases spinal compression and muscle co-contraction, both of which can amplify protective tension in people with disc pain.
This means if you’re already stiff, guarded, and afraid of hurting your lower back, this will MAKE IT WORSE!
That’s why so many “core stability” programs backfire: they train rigidity, not adaptability. Your spine doesn’t need to be locked down, it needs to be responsive, confident, and mobile under load.
Enjoy!
-WIlliam
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💥Take the Back Pain RESET Challenge!💥
https://fitness4backpain.mykajabi.com/painreset?video=Tt0k6eF3h-s
📞 Book a FREE Relief Strategy Session with me: https://fitness4backpain.mykajabi.com/SPAP?video=Tt0k6eF3h-s
👉 Here’s a simple daily pain relief routine for L4-L5 or L5-S1 lower back pain. GO HERE: https://fitness4backpain.mykajabi.com/routine?video=Tt0k6eF3h-s
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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.
