Pathologies associated with the spinal column can be partially cured by exercise. This is especially true for the lower back. Consider the exercises for a hernia of the lumbar spine.
Where does the hernia come from?
If you do not go into details (not everyone is well acquainted with the anatomy of the spine), then a hernia is a part of the contents of the intervertebral disc beyond its anatomical limits. Very rough explanation, but understandable.
Between the vertebrae there are cartilages that provide cushioning while walking and perform a number of other functions. There are spinal nerves. When the nerves are pinched by the vertebrae, we feel pain, our arms and legs are numb.
When the cartilage or intervertebral disc is damaged and goes beyond its anatomical boundaries (a hernia forms), the probability of nerve infringement becomes even greater than with its usual deformation (protrusion).
Cartilage damage always occurs due to non-anatomical or too high physical exertion and muscle weakness. If, for example, an unprepared person carries bags of cement weighing 50 kg each, he will certainly have a sore back. The most harmless thing that can happen is a slight protrusion. If a person will continue to raise the bags - protrusion imperceptibly, but very likely, will go into a hernia.
In women, hernias may appear even due to the transfer of buckets of water in one hand (10–12 l each). But all this is not immediately apparent. With a vertebral hernia, pain appears when its size begins to really cause inconvenience to the nerve pathways.
Constant pain in the lower back suggests that the process has long developed and reached its climax. Perhaps you did not consider earlier, periodic pains as a variant of the problem in the lumbar spine. So be more attentive to your feelings. Pain is a lighthouse in the ocean. If we do not pay attention to him, we will drown.
When to start gymnastics
Practice shows that, as a rule, protrusion of cartilage in the spine are unilateral. Accordingly, with a hernia, pain is felt in the lower back and arm or leg (on the one hand).
A man reflexively tries to take a painless position. As a result, spinal curvatures are formed due to reflex muscle spasm. Unconscious control of the muscular system effectively isolates the sore spot, making part of the movements impossible.
Therefore, the first thing to do with a hernia is to remove the pain syndrome.
A hernia can go away on its own if properly conservative treatment is provided. If you just wait until it all goes away by itself, over time it can lead to irreversible consequences. It happens that the hernia is so large that just to relieve pain is useless. Do the operation.
After the pain is relieved, depending on the situation, the patient is prescribed a spine or exercise therapy. Exercises to strengthen the muscles of the back are mandatory. As soon as you can make them - you need to start.
In order for each vertebra to feel comfortable, it is necessary to strengthen the muscles that support it.
Exercises for the back with a hernia of the lumbar spine are performed after anesthesia. If it hurts - do not have to deal with it, wait until the medically acute period passes. Exercises for protrusion of the lumbar spine are also performed after the completion of the acute period.
The exercises include various gymnastics on the floor (the absence of a draft is mandatory), as well as different methods of self-pulling.
For example, you can stretch the spine, lying on an inclined plane and holding on top with your hands. The weight of your legs is enough to slowly stretch the spinal column. In particular, it is useful to hang on the horizontal bar to stretch the lumbar spine.
Before practicing such events, consult your neurologist. With an intervertebral hernia, everyone must be registered with him.
Exercises for lumbar hernia of the spine are done lying or standing on all fours.
Remember. Exercises in a standing or sitting position, with additional weight, can not be done with a hernia of the spine, since the vertical load can aggravate the situation again. This recommendation is relevant for visitors to gyms.
If you were engaged in powerlifting before the injury, during the treatment you will need to stop trying to lift weights, and instead, patiently and persistently rehabilitate yourself. It would be nice to understand why, in your previous workouts, a hernia of the spine appeared.
All exercises with a hernia of the spine are done slowly, smoothly, without jerks and sudden movements.
Exercises can not be done with weight, no dumbbells, pancakes, weighting. Only your own body and special rehabilitation equipment.
So, we summarize: exercises for the treatment of hernia are done:
- Without weight.
- At a slow pace.
- In the supine position or on the elbows.
And do not forget that a draft can aggravate the pain, so put some rug on the floor, put on light clothing and close the windows.
A set of exercises for rehabilitation
So, let's look at what exercises can and should be performed. The complex below does not require any additional equipment except a rug.
Starting to do a set of exercises for a hernia, you can put a soft roller 3-4 cm high under the lower back. If you feel good without it, you can do it without a roller.
All physical exercises from a hernia of the spine are performed according to the sensations. If any movement is painful, set it aside another time.
We lay our backs on the floor, knees need to bend, hands folded on the stomach.
- Take 10 high-quality breaths in and out while inflating your stomach.
In this exercise, you will stretch your core muscles and diaphragm. We breathe slowly, and with our hands we control so that the stomach is inflated and deflated.
Abduction of arms and legs
Again the back is on the floor, the knees are directed to the ceiling, straight arms lie along the torso.
- Straighten one leg, then swing it to the side. In parallel with it, move aside the straightened hand of the other side.
- Slide your leg back and bend it, straight arm, too, return to its original position.
- The recommended number of repetitions is 10 times.
These are exercises for stretching muscles that were under the pressure of cramps, plus coordination.
We lay with our backs on the floor, bent legs rest against the floor with heels. Hands behind head are clasped.
- One leg was straightened, laid on the other, bent.
- Then straightened and removed to its original position.
- Then we do the same with the second foot.
- 10 times on each leg.
Exercise strengthens and stretches the abdominal muscles.
Another version of this exercise for the back with a hernia of the spine is to reach with your hand to the heel of the opposite leg, when this leg is thrown to the knee. This is a bit complicated option.
Rotate the feet
We lay on our back, arms bent at the elbows, so that the hands were in the air.
- Legs straightened and slightly spread apart. At the same time, we rotate our feet and hands in one direction.
- 5 laps done - rotate to another.
We lay, hands behind his head. One leg is bent at the knee and the other is straight.
- Pull the toe of the straight leg for about 10 seconds to stretch the calf muscle.
- Then affairs is an exercise for the second leg.
- Repeat 5 times.
Arms around the knees
A more complex version of the exercise with intervertebral hernia is the alternate girth of the knees with the hands.
- From a prone position, arms spread out to the sides, and legs bent at the knees, raise one knee to the chest.
- Wrap it in your arms and pull it towards you. Then we repeat the same movement with another knee.
- 5-8 times for each knee.
Exercise is also performed on the floor.
- From a prone position, slide the palm of one hand down on the thigh, bending the body to the corresponding side. The second hand thus slides up the opposite side of the body.
- We perform the movement slowly, to the right and to the left, alternately.
- Repeat 5-8 times in each direction.
The further you can reach with your hand (all the way to the knee), the better.
We lay on our back, hands were removed behind my head, legs were bent at the knees.
- Lower your knees to one side, to a comfortable limit, raised back. Then we lower it to the other side - we return to the starting position.
- Try not to tear your heels off the floor so your feet do not hang in the air. It can hurt.
- Repeat 10 times in each direction.
This exercise develops a stretch, and your body looks like a house with a triangular roof.
- They rolled over on their stomachs, stood on all fours, the toes of their feet rested on the floor. Keep your back straight.
- Raise the pelvis and pull it up until an angle forms between your body and legs. The back should be straight.
- Do not try to straighten your legs, rounding your back. Better to keep your legs slightly bent.
- We stood in this position for 5-10 seconds, returned to their original position. Repeat 5 times.
If you can complete this exercise - very good! If not, you can later.
Knee to Hand Glide
We are on our knees and palms.
- Move the right knee across the floor to the left hand.
- Bring it back.
- Do the same for the other hand.
- 10 times for each knee.
We kneel and elbows.
- Without changing the angle in the knee, we raise one leg, then lower it.
- We do 10 lifts.
- Then raise the other leg 10 times.
At first, movement can be painful. We do it with a painless amplitude.
Stretching and balance
We stand on 2 limbs - leg (knee) and arm (on opposite sides of the body).
- We straighten the opposite leg and take it back, and the arm, respectively, forward.
- Hold on for 10 seconds and switch sides. Repeat 5 times.
We lay down on your side so that it is comfortable. Legs should be straight and lay on top of each other.
- Raise the leg, which is from top to top, lower it back. Repeat 10 times.
- Then we turn over and repeat the movements for the other leg.
This movement is sometimes called " cat exercise ." Standing on all fours. Hands are straight, palms are directed forward. Head straight.
- We lower our head down, while at the same time we bend our back up.
- A single arc should be obtained - from the head to the coccyx. We come back.
- We make 10 such rainbows. Slow.
The key to training effectiveness
Exercises for the spine with a hernia are so diverse that it is easier to convey their principle than to list everything.
As you understand, only a small part of all existing options is indicated above.
The first stage is the initial restoration of leg mobility, muscle strain. All movements are performed so that the lower back does not receive a large load.
The next stage - you can already perform pelvic lifting, boats, folds with legs bent at the knees and a slight lifting of the body.
The main thing is the gradual strengthening of the muscles so as not to get negative consequences.
Stability and regularity
Consistency of studies - a guaranteed result. If you have been practicing steadily for a month, you will certainly feel better.
It is worth saying right away that if, when you feel relief, you stop practicing, the pain will most likely return. After all, muscles without training will weaken, and the hernia will again make itself felt. Gymnastics is now your constant companion. You can change the exercises, gradually complicating them. But several times a week, you just need to do it.
With a hernia of the spine, exercise is the key to your well-being. You can live your whole life with a hernia and without pain.
Accuracy and self-care
Each movement can bring pain, so it is important to feel it in time. Listen to your body. It will best tell what can and cannot be done.