Intervertebral hernia is a violation of the correct position of the nucleus of the spinal disc, which, shifting, presses on the nerve roots and spinal cord. In this case, the emerging back pain greatly restricts the movement of a person.
In the treatment of hernia, along with taking medications and physiotherapy, gymnastics is used. Appropriate exercises for intervertebral hernia can unload the spine, activate the muscles and strengthen them. During classes, sharp movements and turns of the body, exercises for "twisting" should be avoided. Do not pick up a fast pace and strive to "put" the disk in place in an instant. It is very important to monitor your well-being during class. If some exercise causes discomfort, and even more pain, you need to abandon its implementation.
As a rule, a set of exercises for intervertebral hernia consists of the following. To stretch the spine and reduce pain, stretching is performed. To do this, use a wide board, one edge of which is raised 1 m above the floor. Straps are attached to the top edge of the board. On the board you need to lie with your back or stomach, while the straps are under the armpits, fixing the shoulder girdle. Under the knees and waist, you can put a pillow. Stretching forward - lie on your stomach on a support 30-40 cm high (a chair or stool is suitable) so that your shoulders and pelvis hang down, and the load falls partly on your knees and hands, partly on the support, and maximize muscle relaxation. Stretching to the side - lie on a healthy side and put the roller so high that it does not cause discomfort. The next exercise is to lie with your back on a flat surface and pull your socks towards you, and try to get your chest with your chin. Walking on all fours is also beneficial for the spine. To strengthen the muscles and ligaments perform inclinations, shallow deflections, squats without additional weights.
It should be noted that exercises for intervertebral hernia should be performed only during the period of remission. During an exacerbation of the disease, there is no question of any physical exertion.
Hernia is a common disease among those involved in fitness. During the remission of the disease, it is possible and even necessary to train, however, all exercises with intervertebral hernia must be agreed with the doctor. The most dangerous are exercises that exert a large load on the spine. Therefore, those that are performed sitting or standing should be excluded. The exercises that lead to shock load on the spine are also removed: step aerobics classes, jumping and running, as well as plyometrics. In strength training, the load on the lumbar should be increased very slowly and carefully. In the gym, all exercises with intervertebral hernia are performed lying or reclining. At the same time, they should be symmetrical - performed simultaneously with two hands or feet. It’s good to use bodyweight exercises.
In addition to medical gymnastics, it will be very useful to go to the pool. Swimming with an intervertebral hernia is a fairly effective method of treatment. In water, the swimmer is in zero gravity, and all tension on the vertebral discs is removed. During swimming, the spine does not experience the same load as during normal exercises. In addition, those muscles that are needed to maintain it develop well. However, not all styles are recommended for swimming, but only those in which the movements of the arms and legs are symmetrical. For example, the breaststroke style is well suited.
And the last thing I want to note: intervertebral hernia is not a sentence. You can forget about it very soon if you take care of yourself and take care of your health. Follow the recommendations of your doctor, eat right, keep yourself in good shape and be optimistic!