02 May Can You Train with a Disc Bulge and Nerve Compression?
Article Rundown
- Can you train with a disc bulge?
- Are you actually ready to train?
- Key questions to ask yourself
- The damage cascade of back pain
Can You Train with a Disc Bulge and Nerve Compression?
If you’re dealing with a disc bulge and nerve compression, the question often becomes: Can I still go to the gym? The short answer? You can—but whether you should is another matter entirely.
You Can Do Whatever You Want—But at What Cost?
Truthfully, you can do whatever you want. I’m not here to stop you. The decision to train through pain or injury is ultimately yours. But keep in mind—it won’t affect me. It will only affect you. So yes, technically, you can go to the gym. But if you’re asking whether it’s smart to train with a disc herniation and nerve compression, that’s a different conversation.
Are You Actually Ready to Train?
Let’s say you’ve self-assessed with Back Mechanic, Gift of Injury, maybe you’ve used some 10/20/Life principles and read Ultimate Back Fitness and Performance. You’ve put together a plan that feels right. If you’re truly asymptomatic and have a clear understanding of your pain triggers and patterns, then maybe you’re in a place to start moving again—maybe.
But are you asking if you can just walk into the gym and start doing squats, deadlifts, and bench presses like normal? That’s where I have to caution you.
Even when you think you’re training safely, you could unknowingly be feeding your pain. Without a full assessment, you don’t know what you don’t know. Disc pain often has a delayed “wind-up”—the flare-up can come hours or even days later.
Key Questions to Ask Yourself First
Before heading to the gym with a known disc issue, stop and ask yourself:
- Are you currently symptomatic?
- How long has the bulge or herniation been symptomatic?
- Do you have back pain? Leg pain? Foot numbness?
- Are you on a structured walking program?
- What is your job like—are you sitting all day?
- Can you identify what movements trigger or relieve symptoms?
These are critical questions I’d ask in any assessment. Without those answers, you’re flying blind. So again, while you can go to the gym, I wouldn’t advise training heavy or under axial load until you’ve stabilized your situation.
The Damage Cascade: Why Caution Is Key
As detailed in Back Mechanic and Gift of Injury, spinal damage often follows a predictable cascade. It may begin with disc bulging, but when that disc loses height and can’t cushion load properly, stress shifts to the facet joints. Over time, those joints can become inflamed, arthritic, and even encroach into the spinal canal—worsening nerve compression.
The last thing you want is to advance this cascade because you trained without clarity. You’re not just playing with fire—you’re pouring fuel on it.
What About Spondylolisthesis?
I also get asked a lot about training with spondy—specifically L4-L5, diagnosed by MRI. If you’re a lifelong lifter at 52 years old and wondering where to start, then yes, Back Mechanic is a solid first step. I’d also pair it with Gift of Injury to understand the broader process.
But here’s the truth: it’s going to take time before you can tolerate heavy loading again. And you’ll need to know the specifics:
- What grade of spondy do you have?
- Is it stable or unstable?
- Does it shift under load?
- Is it compressing nerves intermittently?
If you don’t know the answers to these, then you’re not ready to resume lifting.
My Best Recommendation: Start with the Back Mechanic Video Enhanced
For most people in this situation, I strongly recommend the Back Mechanic Video Enhanced. It’s only $75 and features Professor Stuart McGill guiding you through the entire assessment process. It’s the closest thing to having him work with you one-on-one, at a fraction of the cost.
If you’re serious about recovering—and about lifting again—you need to understand your unique injury mechanism, avoid pain triggers, and rebuild strength strategically. Back Mechanic, Gift of Injury, and 10/20/Life together provide the roadmap. But it’s not plug-and-play—you must adapt it to your situation.
Final Thoughts: Don’t Train Through Nerve Pain
If you’re currently dealing with pain from nerve compression, my strong recommendation is to pause the heavy lifting. Make modifications, remove the cause of pain, and begin the rebuilding process. That’s exactly what we outline in Gift of Injury—how I came back from a massive injury to squat over 1000 pounds again.
That recovery didn’t happen by chance. It took time, strategy, and coaching.
If you want help with that, or if you’d like to book a one-on-one consultation, head over to PowerRackStrength.com. I’d be happy to help you take the right steps based on your individual situation.
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