Best Exercises for Lumbar Herniated Disc Recovery in 2026

1 month, 1 week ago Physical Therapy & Rehab
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TXguy99 Guest
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Mar 05, 2026 09:14

I have been dealing with a L4 L5 disc herniation for about six months now. It started after a heavy set of deadlifts in Dallas and the sciatic pain was unbearable. I have found that McGill Big 3 exercises have been the absolute foundation of my recovery so far.

Bird dogs and side planks are staples in my morning routine now. I do not do any traditional sit ups or crunches because they aggravate the nerve pain. I am curious if anyone has had success with the McKenzie method as well? My physical therapist suggested it but I have heard mixed reviews from lifters.

I am also trying to figure out when I can get back under the bar. At the moment I am just walking a lot and doing bodyweight movements. If you have a specific routine that helped you return to squats after a herniation please share it below.

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