Is It Safe to Squat with a Herniated Disc?

One of the most common fears for those suffering from lower back pain, sciatica, or a herniated disc is the idea of performing squats. The concern is understandable; when you are in a dark place with debilitating pain, adding load to the spine seems counterintuitive. However, it is vital to recognise that you are already squatting every single day—whether getting off the toilet, standing up from a chair, or getting out of bed. The question, therefore, is not whether you should squat, but whether you should continue to do so with poor mechanics that aggravate your injury, or learn to perform the movement with a neutral spine to build resilience and support recovery.Many people fall into the trap of "waiting to heal" before starting rehabilitation, particularly when dealing with nerve damage or post-surgical recovery. While peripheral nerves heal slowly, the structures of the lumbar spine (discs and ligaments) require gradual exposure to stress and strain to remodel effectively. Avoiding movement often leads to further deconditioning and weakness, leaving the spine vulnerable to the next minor incident. A structured programme that progresses from stability to strength is the only long-term solution to breaking this cycle.In this session, we also dive deep into the nuances of spinal mechanics, addressing questions on loss of lumbar lordosis (straightening of the spine), spondylolisthesis, and the often over-complicated topic of muscle imbalances. We explain why focusing on "glute firing" is often majoring in minors compared to mastering the fundamental compound movements. Finally, we discuss specific considerations for pregnancy-related back pain and why advanced variations like the 'airplane' hip hinge should be reserved for those who have already built a solid foundation of strength in the later phases of the Back In Shape Program.

Key Topics Covered🏋️ Squatting with Pain: We tackle the fear of squatting during a flare-up. Avoiding the movement entirely is impossible in daily life, so the focus must shift to refining technique and controlling spinal alignment to prevent further irritation.🧠 Nerve Healing & Surgery: A realistic look at timelines for nerve recovery (including Cauda Equina Syndrome context) and why waiting for an epidural or post-surgery "all clear" before moving is often a mistake.📉 Majoring in Minors: Why worrying about specific muscle imbalances (like hamstring dominance over glutes) is often a distraction. We explain why building global strength in the squat and hip hinge is the priority before fine-tuning specific muscle groups.🦴 Structural Issues: A breakdown of spondylolisthesis, pars defects, and "flat back" syndrome. We discuss how these structural changes affect load tolerance and why neutral spine stability is non-negotiable for these conditions.Chapters00:00 Introduction & Tech Check00:45 Squatting with Severe Sciatica: Is it Safe?02:45 Can Damaged Nerves Heal? (Cauda Equina Context)04:45 You Are Already Squatting Daily06:45 Stomach Issues & Period Pain Impact on the Back08:00 Recovery Expectations Post-Decompression Surgery11:05 Straightening of the Lumbar Spine (Loss of Lordosis)13:30 Muscle Imbalances: Glutes vs Hamstrings18:40 Rehabilitation Before Epidural Injections22:00 Spondylolisthesis & Pars Defects Explained28:40 Not Feeling Glutes in the Hip Hinge?32:05 Seated Hip Hinges: Why We Avoid Them39:25 Disc Protrusion Measurements vs Symptoms46:55 Is Walking Rehabilitation or Relief?47:30 The "Disc Popping Out" Myth (Scab Analogy)49:25 Managing Back Pain During Pregnancy53:15 Managing Stenosis Long-Term56:15 Adding Pilates or Yoga to Rehab58:00 Warning on Split Squat Progression01:06:10 Advanced Tip: Single Leg Hip Hinge "Airplane" Variation#Sciatica #HerniatedDisc #BackPainRehab