Slipped disc (disc herniation): the essentials for FitPros

September is almost here—the busiest quarter in the fitness year—and we’re ready for it with so much happening.

This week we’re kicking off with:

• A special Fitness Pilates Reformer Launch Masterclass
• Our first in-person Fitness Pilates Reformer course
• Our first in-person Level 3 Reformer course
• A Content Creation Day in Lichfield
• And then… THE SUMMIT! I’ve also booked next year’s Summit date and will offer an early-early bird when I announce it.

I truly hope to see you in person—I love catching up with everyone.

Music tip: Pure Energy

Looking for new music? Head over to Pure Energy. You can still purchase individual albums if you have an account.

If you’ve previously purchased from PEM, simply sign in. You’ll see your dashboard—use the drop-down to find the Store and browse the latest releases.

Did you know that?

Slipped disc (disc herniation): the essentials for FitPros

What is it?

A “slipped” disc (more accurate: herniated/prolapsed disc) is when the soft centre of a spinal disc bulges or leaks through its outer ring and can irritate a nearby nerve, causing back pain and sometimes leg pain/tingling (sciatica). Most cases improve with time, movement and pain relief.

How common is it?

It’s a common cause of back and leg pain. Best estimates suggest 5–20 per 1,000 adults each year develop a symptomatic herniated disc, with most cases in people 30–50 years old. Many improve without surgery

What causes it / who’s at risk?

Age-related disc changes, heavy/awkward lifting, long periods of sitting/driving, inactivity, higher body weight, and smoking (which weakens disc tissue). Anyone can be affected, but it’s most typical in working-age adults. 

Can you do Fitness Pilates with it?

Yes—if cleared to exercise and within comfort. Guidelines encourage people with back pain/sciatica to stay active and consider group exercise (biomechanical, aerobic or mind-body). 

Treatment overview (what clients should expect)

• Self-care & activity: keep moving within tolerance; use simple pain relief as advised.
• Physio/exercise therapy: graded movement, education, pacing. 

Fitness Pilates: stage-based guidance

Golden rule: no sharp/radiating pain during or after, keep effort easy-to-moderate, and prioritise control over range. Progress only when symptoms are stable or improving.

1) Acute / irritable (days 1–14)

Goals: settle symptoms, restore gentle movement, calm breathing.
FPR-friendly options (pain-free range):

• Crook-lying diaphragmatic breathing
• Pelvic tilts to find neutral
• Supine heel slides / gentle marches in imprint
• Low-range glute bridges (stop before back pinching)
• Side-lying clam / hip abduction
• Thoracic book-openers (avoid lumbar twist)

Avoid (for now): loaded or repeated end-range spinal flexion (e.g., sit-ups/roll-ups), rollover variations, strong hamstring neural-tension stretches (straight-leg toe-touch), jerky twisting, impact.

2) Sub-acute (weeks 2–6)

Goals: build core endurance, glute strength, and hip mobility; re-introduce tolerance to daily loads.
Progressions:

• Dead bug patterns (short-lever) and bird-dog (slow)
• Bridges to single-leg prep
• Supported hip hinge drills
• Standing balance & gentle loaded carries (light DBs)
• Thoracic extension/mobility work

3) Persistent / rebuilding (6–12+ weeks)

Goals: restore confidence, work capacity and robustness.
Progressions:

• Longer holds and time-under-tension in mid-range
• Split-stance hinge / step-downs (control first, load later)
• Side planks (knees → feet) if symptom-free
• Gradual return to rotation (segmented, small range → larger)
  Still avoid provocative end-range loaded flexion if it reliably flares symptoms.

Running this safely in a group class

• Confirm health-professional clearance and any contra-indications.
• Pre-class screen: current pain level, leg symptoms, red flags.
• Encourage movement outside class (walking, gentle mobility).
• Offer modifications; signpost to 1:1 if symptoms persist or are complex. 

Hope that helps 

Have a great first week in September 

Love Rachel xx

Let me know your thoughts and anything you would like me to cover just send me an email or whats app 07976268672 

Rachel x

**NEW** 

Launching our small exclusive Reformer Teacher Training Studio here at C2GO HQ in Derbyshire.

We are excited to announce the launch of our exclusive Reformer Teacher Training Studiohere at C2GO HQ in Derbyshire.

This is a fantastic opportunity for teachers who want to qualify to teach Fitness Pilates Reformer or the Level 3 Reformer qualification in person.

Our monthly online courses will continue as usual, but if you’d prefer face-to-face training, we now have September and October dates available.

Not sure which course is right for you — Fitness Pilates Reformer (FPR) or Level 3 Reformer (L3R) CLICK HERE  or whats app me if you need more details 07976 268672 

Spaces are limited to just 5 places per course and you will be working with both Kelly & myself.

We are both so excited to be launching the new teacher training studio dedicated exclusive hands on Reformer Teacher Training if you need to have a chat about any of our courses please feel to whats app me 07976 268672 x

Join the weekly free Fitness Pilates newsletter here

UPCOMING PILATES COURSES

See the next Fitness Pilates training course dates here

See the next Reformer pilates training dates here

See the next Level 3 Pilates dates here

Have You Trained to Teach Fitness Pilates?

If you’re a qualified Fitness Pilates instructor, did you know that it’s required for insurance purposes — to update your CPD (Continuing Professional Development) every two years? See our updated list of CPD courses here