A set of exercises for a hernia of the lumbar spine

Pathologies associated with the spinal column can be partially cured through exercise. This is especially true for the lower back. Consider exercises for a hernia of the lumbar spine.

Where does a 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 the exit of part of the contents of the intervertebral disc beyond its anatomical limits. Very rough explanation, but understandable.

Between the vertebrae are cartilages that provide shock absorption when walking and perform a number of other functions. The spinal nerves also run there. When the nerves are pinched by the vertebrae, we feel pain, arms and legs go numb.

When the cartilage or intervertebral disc is damaged and goes beyond its anatomical boundaries (a hernia is formed), the likelihood 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 weakness of the muscular corset. If, for example, an unprepared person carries bags of cement, weighing 50 kg each, his lower back will definitely hurt. The most harmless thing that can happen is a slight protrusion. If a person continues to lift the bags, the protrusion will imperceptibly, but very likely, turn into a hernia.

In women, hernias can even appear due to the transfer of buckets of water (10–12 liters each) in one hand. But this does not appear all at once. With a vertebral hernia, pain appears when its dimensions begin to really cause inconvenience to the nerve pathways.

Constant back pain suggests that the process has been developing for a long time and has reached its climax. Perhaps you did not consider earlier, periodic pains as a variant of a problem in the lumbar spine. So be careful with your feelings. Pain is a beacon in the ocean. If we don't pay attention to it, we'll drown.

When to start gymnastics

Practice shows that, as a rule, protrusions of cartilage in the spine are unilateral. Accordingly, with a hernia, pain is felt in the lower back and arm or leg (on one side).

A person reflexively tries to take a painless position. As a result, curvature of the spine is formed due to reflex muscle spasm. Unconscious control over the muscular system effectively isolates the sore spot, making some movements impossible.

Therefore, the first thing to do with a hernia is to relieve pain.

A hernia can go away on its own if conservative treatment is provided correctly. If you just wait for it all to pass by itself, over time it can lead to irreversible consequences. It happens that the hernia is so large that it is useless to simply relieve the pain. They do an operation.

After pain relief, depending on the situation, the patient is prescribed spinal stretching or exercise therapy. Exercises to strengthen the muscles of the back are a must. As soon as you can do them, you need to start.

Exercise principles

To make each vertebra feel comfortable, you need 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 do it, wait until the medically acute period has passed. Exercises for protrusion of the lumbar spine are also performed after the end of the acute period.

The exercises include various gymnastics on the floor (no draft is required), as well as various ways of self-stretching.

For example, you can stretch your spine by lying on an incline and holding on top with your hands. The weight of your legs is enough to slowly stretch the spinal column. In particular, for stretching the lumbar spine, it is useful to hang on the horizontal bar.

Please consult with your neurologist before attempting such activities. With an intervertebral hernia, everyone must be registered with him.

Exercises for lumbar hernia of the spine are done lying down or standing on all fours.

Remember. Exercises in a standing or sitting position, with additional weights, should not be done with a hernia of the spine, since a vertical load can again aggravate the situation. This recommendation is relevant for visitors to gyms.

If you were a powerlifter before your injury, you will need to stop trying to lift weights for the duration of the treatment, and instead, patiently and persistently rehabilitate. It would be nice to understand why, during your previous workouts, a hernia of the spine appeared.

All exercises for a hernia of the spine are done slowly, smoothly, without jerks and sudden movements.

Exercises can not be done with weight, no dumbbells, pancakes, weights. Only your own body and special rehabilitation equipment.

So, to summarize: exercises for the treatment of a hernia are done:

• Smoothly.
• No weight.
• At a slow pace.
• In a prone position or on knees-elbows.

And don't forget that a draft can aggravate the pain, so lay some kind of 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 will not require any additional equipment, except for the rug.

Having started doing a set of exercises for a hernia, you can put a soft roller 3-4 cm high under your 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 hurts, put it off for another time.

Belly breathing

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

• Take 10 high-quality breaths and exhalations, inflating your stomach.

In this exercise, you will knead the muscles of the core and the diaphragm. We breathe slowly, and with our hands we control that the stomach inflates and deflates.

Abduction of arms and legs

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

• Straighten one leg, then take it to the side. In parallel with it, take the straightened arm of the other side to the side.
• Move your leg back and bend it, with a straight arm, also return to its original position.
• The recommended number of repetitions is 10 times.

These are exercises for stretching the muscles that were under the pressure of spasms, plus coordination.

Crossing the legs

We lie with our backs on the floor, bent legs rest with our heels on the floor. Hands are clasped behind the head.

• One leg straightened, put on the other, bent.
• Then straightened and removed to its original position.
• Then we do the same with the second leg.
• 10 times for each leg.

This exercise strengthens and stretches the abdominal muscles.

Another option for this exercise for the back with a hernia of the spine is to reach out to the heel of the opposite leg when this leg is thrown over the knee. This is a slightly more complicated version.

Rotate your feet

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

• The legs were straightened and slightly parted to the sides. At the same time, we rotate the feet and hands in one direction.
• 5 circles done - rotate to another.

Calf stretch

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

• Pull the toe of the straight leg towards you for about 10 seconds to stretch the calf muscle.
• Then do this exercise for the second leg.
• We repeat 5 times.

Knee circumference with hands

A more difficult version of the exercise for an intervertebral hernia is to alternately wrap your arms around your knees.

• From a prone position, arms spread out to the sides, and legs bent at the knees, raise one knee to the chest.
• We grab it with our hands and pull it towards us. Then we repeat the same movement with the other knee.
• 5-8 times for each knee.

Sliding your hands over your thighs

The exercise is also performed on the floor.

• From a prone position, slide the palm of one hand down the thigh, bending the body in the appropriate direction. The second hand slides up on the opposite side of the body.
• We perform the movement slowly, to the right and to the left alternately.
• We repeat 5-8 times in each direction.

Lying knee twists

We lie on our backs, hands behind our heads, legs bent at the knees.

• We lower our knees to one side, to a comfortable limit, raised them 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.
• We repeat 10 times in each direction.

House

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

• They rolled over on their stomach, got on all fours, toes of the feet rested on the floor. We keep our back straight.
• Raise your 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. Let the legs remain slightly bent.
• We stood in this position for 5-10 seconds, returned to the starting position. Repeat 5 times.

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

Sliding the knee to the hand

We are on our knees and hands.

• Move your right knee across the floor towards your left hand.
• Return back.
• Do the same for the other hand.
• 10 times for each knee.

Leg raise

We get on our knees and elbows.

• Without changing the angle at the knee, raise one leg, then lower it.
• We do 10 lifts.
• Then raise the other leg 10 times.

The first time the movement can be painful. We do it with a painless amplitude.

Stretching and balance

We stand on 2 limbs - a leg (knee) and an arm (on opposite sides of the body).

• We straighten the opposite leg and take it back, and the arm, respectively, forward.
• Hold for 10 seconds and switch sides. Repeat 5 times.

Side leg abduction

Lie on your side so that it is comfortable. Legs should be straight and lie on top of each other.

• We raise the leg, which is from top to top, lower it back. We repeat 10 times.
• Then we turn over and repeat the movements for the other leg.

"Rainbow"

This movement is sometimes called "". We are on all fours. Arms are straight, palms facing forward. Head straight.

• We lower our head down, at the same time we bend our back up.
• You should get a single arc - from the head to the coccyx itself. We return back.
• We make 10 such rainbows. Slowly.

The key to effective training

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, the above is only a small part of all existing options.

gradualism

The first stage is the initial restoration of leg mobility, muscle stretching. All movements are performed so that the lower back does not receive a large load.

The next stage - you can already perform pelvic lifts, boats, folds with legs bent at the knees and a slight raising of the body.

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

stability and regularity

Consistency is a guaranteed result. If you have been consistently engaged for a month, you will certainly feel better.

It should be said right away that if, feeling relieved, you stop exercising, the pain will most likely return. After all, the 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 it is simply necessary 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 no pain.

Carefulness and self-care

Each movement can bring pain, so it is important to feel it in time. Listen to your body. It will tell you best of all what can and cannot be done.