07/23/2026
Disc herniations are a setback, they are not a self-identity.
With the right approach, and patience through each stage, athletes can get back to full training, competition, and feeling like themselves again doing the sports and activities they love.
What separates good sports rehab that works, from rehab that stalls for disc herniations:
1️⃣ Restoring movement based on symptoms rather than a direction: disc herniations and where they are herniated are individual. Some respond well to flexion-based movements, others extension, and you know what, some even like side bending. We need to choose exercises based upon symptoms, not just a generic pre-selected direction.
2️⃣ Progressive loading beats prolonged rest: the disc and surrounding tissues adapt to load; they don’t heal from avoidance. This means not only re-introducing deadlifts and squats back into the plan, but also pushing those lifts as hard as you want to go after being discharged.
3️⃣ Don’t stop at “the pain is gone”: strengthen for the long haul. Prepare your body for what’s ahead. Maybe it’s lifting heavy, ultramarathons, or maybe you just want to be active again.
