Therapeutic exercises for the back with a hernia of the spine

The hernia of the spine is a popping up of the intervertebral disc due to rupture of the fibrous ring and protrusion. In its development, not the least role is played by the weakening of the muscles of the spine. In this case, the main goal of therapeutic gymnastics is to strengthen the muscular corset of the back. Starting to do exercises for the back with a hernia of the spine, you should avoid twisting the trunk (in the future, it is acceptable), jerks and jumps.

What is a hernia?

This is a protrusion beyond the limits of the standard of the fibrous ring until its rupture with the displacement of the pulpous nucleus to the side, as well as the loss of its contents through the rupture into the spinal canal. As a result, the spinal cord is squeezed, the person begins to feel pain, and then the functioning of the internal organs is disrupted. Despite the fact that the hernia can appear in any of the discs, basically it happens in the cervical and lumbar spine.

Causes

Hernia does not occur immediately - it is the result of many years of processes that occur in the spine and the body. The last impetus on the way to it basically is the lifting of a heavy weight with a half-bent back, although this is not the reason for its occurrence. Hernia is the result of changes in the spinal discs that occur for the reasons indicated below.

Drinking regime

When there is a shortage of water in the body, connective tissue, including intervertebral discs, suffers first. In order to fully fulfill their spring function, they must absorb liquid from their surrounding tissues, and if it is not enough, they dry up, thereby increasing the likelihood of a hernia and the appearance of back pain.

Incorrect back usage

All people need to learn how to correctly stand, sit, and also lift weights, as non-observance of these rules helps to destroy disks.

Lack of physical activity

It is necessary to do physical exercises for two reasons. So, thanks to them, the muscles and ligaments of the spine develop actively, which support it in a normal state.

Intervertebral disks after 20 years receive nutritious elements, in addition, get rid of various products of vital activity due to diffusion from any surrounding tissues. In order for it to happen successfully, while the disks "on a starvation ration" were not found, they need to be squeezed rhythmically lightly. This is easiest to achieve with the help of special exercises.

Unbalanced nutrition

The spine and intervertebral discs are constantly being renewed thanks to trace elements that come with food. The most important of them are phosphorus, calcium, potassium and magnesium. With their lack of bone becomes porous, and the intervertebral discs are destroyed. The only way to supply the spine with nutrients is to use products with a complete set of such trace elements. Among them: beets, hazelnuts, celery, rice, fatty cottage cheese, peas, walnuts, cabbage, carrots.

The protrusion of the intervertebral disc generally develops for a very long time, and under various unfavorable external conditions (trauma, lifting of gravity), a person feels a sharp pain in the back that can move into the leg or arm. The first thing you need to do in this case is to get rid of the pain, it's easier to achieve lying on your back with a folded blanket put under your knees, and also with a roller of a towel under your waist.

You need to start exercises immediately after passing a sharp pain.

Rules for doing exercises

Choosing exercises LFK at a hernia of a backbone, it is necessary to watch closely the sensations in order to avoid superfluous loading for the damaged disk. If there is no discomfort when performing an action, it must be included in the general complex. At small painful sensations it is necessary to pass to easier variant which it is necessary to carry out more accurately. In the case of sudden pain, you must immediately stop exercising. After 5 days, you can go back to this exercise. If the pain is gone, you can include it in the complex.

Selecting exercises after removing the hernia of the spine, you must avoid jolting in the back and jumping. All actions need to be repeated 2-5 times. The complex of classes can be divided into different parts, which include 1-3 exercises, and they are performed at different times.

It is necessary to avoid heavy loads on the spine, as well as not to exert great effort. It is necessary to start the complex with a minimum load and amplitude, increasing them in time.

It is necessary to engage in regular activities, since recovery of the spine is a long process. The pace of doing exercises is quite slow. In this case, the structure of the complex is determined directly depending on the localization of the hernia.

Sprain of the spine

Extension on an inclined surface. This must be done every day for 20 minutes. To do this, you need a smooth and wide board, to which one edge is attached to the width of the shoulder straps with a total length of up to 50 centimeters. The upper part of the board is installed at a height of 130 cm from the floor (on the windowsill, table). On it it is necessary to lay down, thus having passed hands in the prepared straps. They must fix the shoulder.

Doing such therapeutic exercises with a hernia of the spine, all the muscles of the body should be relaxed as much as possible. You can lie on the board with your stomach or your back. At the same time, lying on your back, you need to put a pillow under your knees. It is necessary that the stretching process be painless. The traction force can be adjusted while changing the angle of inclination.

Pulling forward. In order to do such exercises for the back with a hernia of the spine, you need to lie on a pedestal high to your knees belly. A chair will fit in the form of a support, on which it is possible to put a pillow for convenience. The pelvis and shoulders should hang, with the diseased zone of the spine the bend of the body must coincide. It is necessary to distribute the weight of the trunk to the knees, the support under the belly and the elbows. In this position, relax and calmly, breathe evenly.

Sideways stretching

With pain unilateral syndrome, certain exercises are also necessary for spinal hernia, which ones, we will now analyze. You need to lie on a healthy side and put a roller under the problem zone, which is made of a blanket or pillow. Its height should provide stretching of the muscles without discomfort. At the same time, the upper part of the torso should be withdrawn a little back, while lifting the pelvis forward.

Walking on all fours. To do such exercises for the back with a hernia of the spine, you need to stand on all fours, hands and back to straighten and in this position to bypass the entire room. During the movement of the hand do not bend, watch closely the posture.

Stretching on the back. Lie comfortably on your back, straighten your legs and arms. Stop the cuts, and pull your toes, while lifting your head and chin to reach the chest.

Exercises from yoga

Such exercises with lumbar spinal hernia, adapted for exercise therapy, help stabilize the human spine, increase muscle strength and flexibility.

Lie on the floor on the stomach, palms under the shoulders. Gently lift the upper part of the torso, stay for 15 seconds, then descend.

Lie flat on your back, pull your knees to your chin, wrapping them around your forearms. In this position, roll back and forth on the back.

Lying exactly on the back, keep your hands at the seams, gently lift your legs, bent at the knees, between the hips and lower legs angle of 90. At the same time, take your right hand back, and straighten your left leg. Repeat with the other foot and hand.

Lying in the same position, bend one leg in the knee, reaching out to him slowly forehead. Repeat with the other leg.

Lying on his back, legs bent at the knees, put on the floor, clasp his lower legs, slightly raise his head. In doing so, try to straighten the spine.

Being in the same position, put the legs on the floor, bent at the knees. Gently lift the pelvis until a straight line appears from the knees to the shoulders. Hold this for 15 seconds.

Lumbar spine

Basically a herniated intervertebral disc appears in the lumbar region. These exercises are designed for people who suffer from hernia for a long time.

You need to lie flat on your back, put your hands on your stomach, while slightly bent legs should stand on the floor. Strain the abdominal muscles, pressing the waist to the floor, do not delay breathing. Repeat 15 times.

Do the following exercises with the lumbar spinal hernia, you need to lie on your back, while the hands should lie along the body, and the legs remain straight. The upper part of the torso is raised, while the lower edge of the blades is not tearing off the floor, but keeping the feet on the floor. This position remains for 10 seconds, then slowly return the body to its original position. This exercise is repeated 15 times.

Lying on the back, put on the floor slightly bent legs. Put the right hand on the left knee. The left leg is bent, lifting it slowly from the floor, while rests with your right hand in the knee, your leg not allowing you to approach the head. In this position, wait for ten seconds. Repeat 10 times. Repeat with the other leg and hand.

Thoracic spine

In case you have a hernia of the thoracic spine, the exercises below can help you at any stage of the disease.

It is necessary to sit on a chair, cuddle up to the back, put your hands on the back of your neck and bend back as far as possible, push your spine to the back of the chair, then lean forward slightly. Repeat four times.

In order to do the following exercises for the back with a hernia of the spine, you need to lie on your back, put a hard cushion under the chest area, put your hands behind your head. Bend, then lift the upper part of your body. Performing the exercise, move the roller along the spine. Do this 4 times.

While lying or sitting, wrap the towel around the lower area of the chest, for free ends to take. Maximum pull the towel out while exhaling. At the same time, loosen the towel tension on the next inhalation. Repeat ten times.

Exercises for cervical hernia of the spine

The purpose of these exercises is to increase the mobility of the vertebrae of the neck and restore the elasticity of its muscles. They need to be carried out very carefully. They can not completely relieve you from the cervical hernia, although they will be effective in the early stages of this disease. Repeat each exercise ten times.

Stand upright or sit down on a chair, arms lowered freely along the body. Rotate the head slowly to the right end position, then to the leftmost one.

Stay in the same position by doing the following exercises. Hernia of the cervical spine in this way does not completely pass, but such a warm-up can save you from pain. You need to lower your head down, pressing your chin to your chest. If he lies down freely, you can glide them down the chest.

Stand upright or sit on a chair, hands along the body are lowered. Move back your head, while pulling your chin, and stay at this point. The head does not tilt.

Gymnastics for the treatment of a hernia of the spine should be carried out together with a massage. Wearing a special corset will bring additional benefit.

Strength exercises with a hernia of the spine

The main task of such exercises is to increase blood circulation in the waist and neck. Doing them, focus your attention on these areas of the back.

First you need to lie on your back, bend your knees in the knees, hands to arrange along the body. While leaning on the feet, shoulders and shoulder blades, raise the pelvis and fix it in the upper position for a couple of seconds. Repeat five times.

Stand on all fours. We raise the opposite leg and arm at the same time, fix them for a few seconds and return them to the initial position. Repeat 7 times such exercises.

The hernia of the cervical spine affords a very painful sensation to a person, so all movements need to be done very carefully. Lie on your stomach, put the brush under your chin one on the other. Raise both arms, head and chest at the same time, while not tearing off the stomach, pelvis and legs from the floor. Hold this position for 7 seconds. This exercise is performed three times.

More complex option. Pull your hands along the body. Raise both the shoulders and the head at the same time, with straight hands to reach for the legs. Return to the starting position.