Exercises for a hernia of the lumbar spine

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 don’t go into details (not everyone is well acquainted with the anatomy of the spine), then the hernia is the part of the contents of the intervertebral disc beyond its anatomical limits. Very rough explanation, but understandable.

Exercises for a hernia of the lumbar spine

Between the vertebrae there are cartilages that provide cushioning when 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 a 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 activity 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.

Exercises for a hernia of the lumbar spine>3>

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 competently given conservative treatment. 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.

Principles of performing exercises

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 (necessarily the absence of a draft), 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 exacerbate the situation. This recommendation is relevant for visitors to gyms.

If you did powerlifting before an injury, you will need to stop weight lifting attempts for the duration of the treatment, 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 for a hernia of the spine are done slowly, smoothly, without jerking 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:

  • Seamlessly.
  • Without weight.

  • At a slow pace.
  • In the supine position or on the elbows.

And don’t forget that a draft can aggravate the pain, so put some rug on the floor, put on light clothes 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 sensations. If any movement is painful, set it aside another time.

Breathing in the stomach

We lay with our backs on the floor, legs in the knees need to be bent, hands folded on the stomach.

  • Take 10 high-quality breaths and breaths, puffing 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.

Lead of arms and legs

Again the back is on the floor, knees are directed to the ceiling, straight arms lie along the torso.

  • Straighten one leg, then take 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 stretching exercises that were under the pressure of cramps, plus coordination.

Throwing legs on foot

We lay 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 they straightened and removed to their 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.

We rotate our feet

We lie on our back, arms bent at the elbows, so that the hands were in the air.

  • The legs were straightened and slightly spread apart.

    At the same time, we rotate our feet and hands in one direction.

  • 5 laps done - rotate to another.

Stretching calves

Lie, hands behind his head. One leg is bent at the knee and the other is straight.

  • Pull the toe of the straight leg towards ourselves for about 10 seconds to stretch the calf muscle.

  • Then doing this exercise for the second leg.
  • Repeat 5 times.

Girth of the knees with hands

A more difficult version of the exercise for intervertebral hernia is the alternate girth of the hands of the knees.

  • From the prone position, arms are spread out to the sides, and the legs are bent at the knees, we raise one knee to the chest.
  • Wrap his arms around him and pull on himself.

    Then we repeat the same movement with another knee.

  • 5-8 times for each knee.

Sliding hands on hips

Exercise is also performed on the floor.

  • From the 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 (down to the knee), the better.

Turns of the knees while lying

We lie on our backs, hands were removed behind the head, legs are bent at the knees.

  • Lower the 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 lift your heels off the floor so that your legs do not hang in the air. It can hurt.
  • Repeat 10 times in each direction.

Exercises for a hernia of the lumbar spine


This exercise develops a stretch, and your body looks like a house with a triangular roof.

  • Turned over on his stomach, stood on all fours, toes of the feet rested on the floor. Keep your back straight.
  • Lift 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 the starting position. Repeat 5 times.

If you can complete this exercise - very good! If not, you can later.

Sliding the knee to the brush

We stand 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.

Raising the legs

We kneel and elbows.

  • Without changing the angle in the knee, we raise one leg, then lower it.
  • We do 10 lifts.
  • Then we 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 change sides. Repeat 5 times.

Exercises for a hernia of the lumbar spine

Leaving the legs to the side

We lie on the 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 the "exercise cat".

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 the effectiveness of training

The exercises for the spine in 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 tension. All movements are performed so that the lower back does not receive a large load.

The next stage - you can already raise the pelvis, boats, folds with legs bent at the knees and a slight lifting of the body.

The main thing is the gradual strengthening of muscles so as not to get negative consequences.

Stability and regularity

Constancy of classes - a guaranteed result.

If you have been practicing consistently 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, exercises are 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.



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