An overview of effective exercises for the spine with a hernia of the lumbar

The spine receives the greatest physical load in a sitting position, so osteochondrosis is increasingly called a disease of "white collars" - office workers. If during the day you do several of the proposed exercises for lumbar hernia, you can easily prevent the disease.

A hernia of the intervertebral section is the most common complication of osteochondrosis. Due to the changes, the integrity of the fibrocartilaginous tissue is broken, the contents flow out, the dense part of the disc protrudes, presses on the nerve, causing acute pain. Biologists call osteochondrosis a natural age-related disease. Therefore, over time, a complex of problems awaits each person: stiffness of the joints, discomfort, damage to the disc, pain in the sacral spine.

Traditional treatment for a herniated disc includes:

• taking medications (NSAIDs, painkillers, muscle relaxants, nootropic drugs (antidepressants), chodroprotectors);
• physiotherapy;
• wearing posture correctors and compression belts;
• dieting;
• exercise therapy, massage.

Physical inactivity is the very first cause of diseases of the musculoskeletal system. Muscles that create a strong frame, without receiving physical activity, relax, atrophy. The entire load of moving, moving, resisting, holding one's own body falls on the bone tissue. As a result, cartilage is erased, joints begin to hurt. Physical education is a good prevention of diseases of the musculoskeletal system.

Some patients are sure that physical activity cannot be performed with an intervertebral hernia of the lumbar spine. This belief is not true because:

• you need to perform recovery exercises so as not to start the process of degeneration of muscle tissue;
• restoration of motor function without movement is impossible.

To restore mobility, flexibility, stamina, you need to restore strength to the muscles. When the spine is stretched, the hernia sticks out less, so the pain decreases, the quality of life improves. Exercises can be done independently at home or in a rehabilitation center.

Modern medical centers are developing complexes for the rehabilitation of patients (exercise therapy), the treatment process takes place under the supervision of medical personnel. The patient first receives a basic load, and then he is already engaged in an individual program. This approach is considered to be the most effective in rehabilitation, since it takes into account the individual functional characteristics of the body.

At home, the patient is left to himself, therefore, he is deprived of the possibility of correcting the execution technique by a specialist, which is undesirable, since the exercises may be ineffective or harmful.

It is necessary to perform a complex of exercise therapy only after stopping the pain symptom. Pain relief options are chosen by the attending physician. Given the patient's condition, the doctor prescribes non-steroidal or steroid drugs.

What exercises can be done with a hernia

With a hernia of the intervertebral section, all exercises are performed slowly, smoothly. Before exercise therapy, it is recommended to do a self-massage of the lumbar region in order to prepare the muscles. Self-massage is best done with an ointment containing NSAIDs or chondroitin.

The warm-up is the most important part of the workout. Warm up all the muscles well to avoid new injuries!

• stand straight, feet shoulder width apart. Take a deep breath, then exhale. Make sure that your breathing is even, full;
• circle: do 7 full circles to the right, then to the left to warm up;
• turn your head to the right, then to the left. Press your chin to your chest, then tilt your head back. Make 7-8 circles with your head left and right;
• put the brushes on your shoulders, work out the joints, rotating your shoulders forward, then back;
• put your hands on your belt, make 7 circular movements with your body to the left and right;
• work out the foot - put your foot on the toe, then on the heel. Repeat 10 times with each foot.

Main part:

• as you inhale, stretch up the top of your head, feel how the joints are stretched. Take a breath, relax. As you inhale, stretch up the top of your head again, stretch your arms up, as if trying to reach the ceiling. Hold yourself in position for 20 seconds. Repeat 3 times;
• we clasp the hands in the castle. Raise your arms up and back, turning your palms to the ceiling, take your hands as high and far as possible. We rise on our toes, stretch the spine. It is necessary to fix yourself in this position for 10-20 seconds. Chin looks up. Repeat 3-4 times;
• while inhaling we raise our hands up, while exhaling we tilt the body, we hold our hands parallel to the ears. The slope can be as small as possible. There is no need to make sudden movements and wiggles. Chin pointing up. If it is difficult to hold your hands, then use improvised means - lean your palms on the back of a chair or wall. Hold the position for 10-20 seconds, repeat 3-4 times.
• lying on your back, pull one leg to your chest, then the other. Change legs, for 1 - 2 minutes;
• lying on your back, lift your straight leg up, hold for a few seconds, slowly lower. Raise the second leg, hold, slowly lower. Repeat the exercise 7 times on each leg;
• do the exercise "bike" or "scissors" for 1-3 minutes. If it is difficult to keep your legs, then put your palms under your lower back;
• lying on your back, do a “twisting”: bend your knees and put them to the right, and turn your head to the left. Place the right hand on the left shoulder;
• lie on your stomach, arms and legs to the sides. As you exhale, lift your arms and legs up at the same time, as high as possible, the chin should look up. fix the position for 20-40 seconds. Repeat 3 times;
• do the “cat” complex: get on all fours, bend in your back like a frightened cat (vertebrae up, head and hips down), and then do a reverse deflection (chin and tailbone “stretch” up). Do this exercise for 1-3 minutes;
• do the “cobra” exercise: lie on your stomach, place your palms at chest level. While inhaling, lift your chest off the floor, straighten your arms. Stretch your chin up;
• perform the plank complex: lie on your stomach, place your palms at chest level. As you inhale, lift yourself up, hold the weight, leaning on your hands and feet. If it is difficult to hold the weight, do the plank on the elbows. Hold the position for 1-3 minutes;
• sit on the floor, straighten your legs. As you inhale, stretch your arms up, as you exhale, tilt your body and touch your feet. Chin stretches to the ceiling. If reaching your feet is difficult, bend your knees, grab your feet, and slowly straighten your legs as far as you can. Keep your back straight. Fix yourself in position for 20-40 seconds.

Hitch:

• sit on the floor in the “fetal” position: bend your knees, clasp your hands. Swing from side to side;
• stand up, take a deep breath, raise your hands up, as you exhale sharply lower your hands down, as if shaking off water;
• while inhaling, raise your hands up, while exhaling, slowly lower them through the sides, stretch well;
• make several circular movements with your shoulders back and forth;
• rub your palms, attach to the lower back.

Regular gymnastics with a hernia of the lumbar reduces pain symptoms and is an addition to exercise therapy. Home exercise does not replace going to the doctor. In case of back pain, damage to the sacral spine, it is necessary to contact a medical institution for qualified help.

Notable recovery complexes

Several thousand years ago in Ayurveda, data appeared on the treatment of the human body, by balancing the physical and spiritual body of a person. Exercises that relieve blockage and joint compression have been recommended for the treatment of the musculoskeletal system.

Yoga classes are very beneficial in the fight against spinal hernias, the main thing is not to allow sudden movements and change your position at the first pain.

Yoga is the oldest practice in the treatment of osteochondrosis. On the basis of yogic knowledge, modern rehabilitation systems have been developed: bodyflex, Pilates, oxysize.

Rehabilitation fitness is a direction of the sports industry, which includes well-known methods for recovery: exercise therapy, fascial fitness (Pilates, stretching, body flex), functional training.

The essence of rehabilitation fitness is to develop and apply a complex of several load options to obtain positive results (exercise therapy, kinesiotherapy, functional training). As a result, metabolism improves, movements are facilitated, joint mobility is restored, and pain from the pressure of a deformed disc is removed. Each medical center uses its own complex for the treatment of hernia (as a result of protrusion or rupture of the disc). Author's programs of Russian specialists - V.I. Dikulya, S.M. Bubnovsky are known all over the world.

Method of Bubnovsky S.M.

Treatment of intervertebral hernia in the centers of Dr. S.M. Bubnovsky includes a complex of kinesiotherapy. For many years, a famous doctor studied the effect of physical activity on the treatment of diseases. Dr. S.M. Bubnovsky is sure that medical treatment and surgical intervention in some cases can be replaced with a set of physical exercises.

The essence of the method is to regularly perform physical exercises on specially designed simulators. Performing exercises, a person trains the muscles of the back, restores the nutrition of the spine, due to which the hernia is reduced, the pain is reduced, and the spasm is eliminated.

Stages of treatment:

1. Consultation, diagnosis, identification of problem areas.
2. Basic classes in the gym on special simulators to determine individual physical abilities.
3. Drawing up a training program, work on simulators according to the program.
4. After completing the course, the patient receives recommendations from the doctor for further work.

The patient requires perseverance and a desire to achieve results. Taking medications is easier than taking time every day to restore the performance of the spine. The result of painstaking work on oneself will be the joy of movement, when the pain from a damaged disc does not bother.

Method V.I. Dikul

The treatment was developed from personal experience, since Dr. V.I. Dikul suffered a compression fracture of the spine. Long years of training helped him get rid of the injury and return to normal life. Now the doctor's center has developed an exercise therapy program for people with spinal problems.

The period of rehabilitation of the patient depends on the severity and nature of the injury - one patient needs a year, another six months. Some patients of the V.I. Dikul center complain that six months of training did not bring the expected result. It is always necessary to take into account the functional state of the muscles before starting treatment. A herniated disc does not appear suddenly. Degenerative processes last for years, conditions are created before pain in the lumbar region appears. Six months of training for poorly trained muscles is not enough. The essence of the method of V.I. Dikul - maintaining the tone of muscles and ligaments. Therefore, a person begins to engage in even at the time of acute pain of the spine. There are many videos on the Internet from the center of V.I. Dikul with physical exercises to be performed with back pain.

Do strength training help to cope with the disease, or the positive experience of people who undergo rehabilitation according to the method of V.I. Dikul? A positive attitude, motivation to achieve a positive result, undoubtedly, allow the patient to cope with a difficult recovery period.

Physical education helps to prevent many of the problems that occur during protrusion or rupture of the intervertebral disc. Strong muscles, elastic ligaments serve as the best support and protection for the spine.