We devote the following information to all those who suffer from such an unpleasant and painful disease as an intervertebral hernia. Exercises for convenience are divided by type of disease. By the way, many of the author's techniques used to treat and alleviate the symptoms of the disease, successfully use many of these exercises.
Intervertebral hernia: exercises for the chest
These exercises can be used by patients with intervertebral hernia at any stage of its development. The main thing to pay attention to is pain. They must be controlled.
1. Sit on a chair with a strong back without sharp corners. Put your hands on the back of your head and bend back so that your spine is pressed to the back of the chair, or rather to its upper edge. Leaning back, lean forward. Repeat three to four times.
2. On a flat surface, lie on your back, while in the thoracic region, press a roller with a diameter of about 10 cm and medium stiffness under the back. Fold your hands behind your head and lie on the roller. Bend down and then rise in the thoracic region, i.e. the upper torso. At the same time, while breathing back, take a breath, and while lifting the body, exhale. Repeat 3-4 times, moving the roller along the spine.
3. Lie down or sit down. Wrap the bottom of the chest with a piece of dense tissue or a towel and grasp both ends of the cloth with your hands. Take a deep breath. Exhaling, pull off the matter as much as possible. Inhale again, slightly loosening the tension of the matter. Repeat 5-10 times.
Intervertebral hernia of the lumbar spine: exercises
The exercises in this section will help not only in the treatment, but also in the prevention of this type of intervertebral hernia.
1. Lie down, stretch your arms along the torso, bend your lower limbs a little. Tighten your abdominal muscles without holding your breath to make it firm (control it with your hand on the abdomen). Repeat 10-15 times.
2. Lie down, stretch your arms along the body, extend the lower limbs. Lift the upper part of your torso while keeping your feet on the floor. Hold in this position for ten seconds, and then take the starting position. Take a 5-10 second rest and repeat the action 10-15 times.
3. Lie down, lower limbs bend a little. Extend your right hand forward with your palm on your left knee. Bend the left leg while simultaneously pressing on the left knee with your hand, as if preventing the foot from approaching. Hold on by making an effort, ten seconds. Then take a 10-15 second rest and repeat the action 5-10 times. Then change the position, that is, use the right foot and left palm. Also repeat the above number of times, not forgetting to relax, fully relaxing the muscles of the legs, arms and body.
Treatment of cervical herniated disc : exercises
1. Stand or sit on a chair. Place your hands / lower along your torso. Start turning your head to the far left, and then the right position. Repeat steps 5-10.
2. Stand or sit on a chair. Place your hands / lower along your torso. Head down, trying to press his chin to his chest. Repeat steps 5-10.
3. Stand or sit on a chair. Place your hands / lower along your torso. Slowly and carefully tilt your head back while pulling the chin in parallel. Repeat steps 5-10.
An intervertebral hernia, the exercises for the treatment of which were described in this section, are generally recommended for the chronic course of the disease. In acute conditions, they should be performed with extreme caution. In addition, it is advisable to wear a special fixing bandage during such periods and for several days, which is designed to provide rest to the muscles of the neck and vertebrae. Also, the bandage will be an effective tool for frequent changes in body position and troubled sleep.
An intervertebral hernia, the exercises for the treatment and relief of symptoms of which we have examined, must certainly help you, provided that they are performed regularly and correctly.
I wish you good health!