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.
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.
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.
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.
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.
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:
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.
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.
We lay with our backs on the floor, legs in the knees need to be bent, hands folded on the 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.
Again the back is on the floor, knees are directed to the ceiling, straight arms lie along the torso.
In parallel with it, move aside the straightened hand of the other side.
These are stretching exercises that were under the pressure of cramps, plus coordination.
We lay our backs on the floor, bent legs rest against the floor with heels.
Hands behind head are clasped.
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 lie on our back, arms bent at the elbows, so that the hands were in the air.
At the same time, we rotate our feet and hands in one direction.
Lie, hands behind his head. One leg is bent at the knee and the other is straight.
A more difficult version of the exercise for intervertebral hernia is the alternate girth of the hands of the knees.
Then we repeat the same movement with another knee.
Exercise is also performed on the floor.
The further you can reach with your hand (down to the knee), the better.
We lie on our backs, hands were removed behind the head, legs are bent at the knees.
Then we lower it to the other side - we return to the starting position.
This exercise develops a stretch, and your body looks like a house with a triangular roof.
Better to keep your legs slightly bent.
If you can complete this exercise - very good! If not, you can later.
We stand on our knees and palms.
We kneel and elbows.
At first, movement can be painful. We do it with a painless amplitude.
We stand on 2 limbs - leg (knee) and arm (on opposite sides of the body).
We lie on the side so that it is comfortable.
Legs should be straight and lay on top of each other.
This movement is sometimes called the "exercise cat".
Standing on all fours. Hands are straight, palms are directed forward. Head straight.
We come back.
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.
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.
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.