How can people with herniated lumbar discs lose belly fat?
Nov 25, 2025
Source: Cainiu Health
Dr. Chen Jian
Introduction
Individuals with lumbar disc herniation can reduce belly fat by choosing gentle exercises, adjusting their diet, controlling eating habits, improving daily posture, and using supportive workouts, while avoiding increased strain on the lower back. If back pain worsens or leg numbness occurs during efforts to lose belly fat, prompt medical attention is recommended. Swimming and modified planks are preferred exercises.
People with lumbar disc herniation can reduce belly fat by choosing gentle exercises, adjusting their diet, controlling eating habits, improving daily posture, and using assisted workouts—methods that help avoid increasing strain on the lower back. If back pain worsens or numbness in the lower limbs occurs during efforts to lose belly fat, medical advice should be sought promptly.
1. Choose Gentle Exercises: Prioritize low-impact activities that place minimal stress on the lower back, such as swimming or modified plank exercises. Swimming takes advantage of water's buoyancy to reduce spinal load, while modified planks prevent excessive bending of the lower back, helping burn abdominal fat while protecting the lumbar spine.
2. Adjust Diet Structure: Reduce intake of high-fat, high-sugar, and high-calorie foods. Increase dietary fiber and high-quality protein sources such as vegetables and chicken breast. Control total calorie intake to prevent abdominal fat accumulation without increasing metabolic burden on the body.
3. Control Eating Habits: Eat smaller meals more frequently to avoid overeating. Do not eat dinner too heavily, and avoid eating within three hours before bedtime to reduce nighttime fat accumulation. This also prevents excessive abdominal fullness that could increase pressure on the lower back.
4. Improve Daily Posture: When sitting for long periods, keep the lower back straight and use a lumbar support pillow to avoid slouching. Stand up regularly to move around. When standing, engage your core muscles; when walking, maintain proper body alignment. These habits help reduce abdominal fat buildup and relieve stress on the lumbar spine.
5. Use Assisted Workouts: Under medical guidance, perform core muscle training exercises such as glute bridges or modified "flying swallow" exercises. These strengthen the muscles of the waist and abdomen, improve lumbar stability, promote abdominal fat burning, and support belly fat reduction.
Avoid high-impact activities such as running, jumping, sit-ups, and deep squats, which may加重 strain on the lower back. Always warm up before exercising and stretch afterward. Maintain a regular sleep schedule to ensure the belly fat loss process is both safe and effective.
