A hernia of the spine is a jumping out of the intervertebral disc due to rupture of the fibrous ring and protrusion. In its development, weakening of the muscles of the spine plays an important role. In this case, the main goal of medical gymnastics is to strengthen the muscular back corset. Starting to do exercises for the back with a hernia of the spine, you need to avoid twisting the body (with further exercises it is permissible), shocks and jumps.
What is a hernia?
This is a protrusion beyond the norm of the fibrous ring up to its rupture with the displacement of the pulp nucleus to the side, as well as the loss of its contents through a gap in the spinal canal. As a result, the spinal cord is compressed, the person begins to feel pain, after which the functioning of the internal organs is disrupted. Despite the fact that a hernia can appear in any of the discs, it mainly occurs in the cervical and lumbar spine.
Causes of occurrence
A hernia does not occur immediately - it is the result of many years of processes that occur in the spine and body. The last push on the way to it is mainly the lifting of heavy weight with a bent back, although this is not the reason for its occurrence. A hernia is the result of changes in the spinal discs that occur for the reasons listed below.
Drinking mode
With a lack of water in the body, first of all, connective tissue, including intervertebral discs, suffers. In order to fully perform their spring function, they must absorb liquid from their surrounding tissues, and if it is small, they dry out, thereby increasing the likelihood of a hernia and the occurrence of back pain.
Incorrect use of the back
All people need to learn how to stand, sit, and lift weights, as non-compliance with these rules contributes to the destruction of disks.
Lack of physical activity
There are two reasons to exercise . So, thanks to them, the muscles and ligaments of the spine are actively developing, which support it in a normal state.
After 20 years, intervertebral discs receive nutrients, in addition, get rid of various waste products due to diffusion from any surrounding tissues. In order for it to succeed, while the discs were not “on a starvation diet”, they need to be squeezed slightly rhythmically. This is easiest to achieve with special exercises.
Unbalanced diet
The spine and intervertebral discs are constantly updated thanks to the trace elements that come with food. The most important of these are phosphorus, calcium, potassium and magnesium. With a lack of them, the bone tissue becomes porous, and the intervertebral discs are destroyed. The only way the spine is supplied with the nutrients you need is the use of products with a full range of such trace elements. Among them: beets, hazelnuts, celery, rice, fatty cottage cheese, peas, walnuts, cabbage, carrots.
The protrusion of the intervertebral disc mainly develops for a very long time, and under various adverse external conditions (trauma, weight lifting) a person feels a sharp pain in the back, which can pass into the leg or arm. The first thing you need to do in this case is to get rid of the pain, it is easier to achieve this lying on your back with a folded blanket placed under the knees, as well as with a towel roll under the lower back.
Do exercises should begin immediately after passing a sharp pain.
Exercise Rules
When choosing exercise therapy for spinal hernia, you need to carefully monitor your feelings in order to avoid unnecessary load on the damaged disk. If during the performance of an action there is no discomfort, it must be included in the overall complex. With small pain, you need to switch to a lighter version that needs to be done more carefully. In the event of a sharp pain, you must immediately stop exercising. After 5 days, you can return to this exercise again. If the pain has passed, you can include it in the complex.
Choosing exercises after removing a hernia of the spine, you need to avoid tremors in the back and jumps. All actions must be repeated 2-5 times. The complex of classes can be divided into different parts, including 1-3 exercises, and they can be performed at different times.
It is necessary to avoid large loads on the spine, and also not to make huge efforts. The complex must be started with a minimum load and amplitude, increasing them over time.
You need to do it regularly, since spinal restoration is a long process. The pace of the exercises is rather slow. Moreover, the structure of the complex is determined directly depending on the location of the hernia.
Sprain
Stretching on an incline. This must be done every day for 20 minutes. To do this, you need a smooth and wide board, to which straps with a total length of up to 50 centimeters are attached to one edge on the shoulder width. The upper part of the board is installed at a height of 130 cm from the floor (on the windowsill, table). She should lie on it, while threading her hands into the prepared straps. They should fix the shoulder.
Doing such therapeutic exercises with a hernia of the spine, all body muscles should be relaxed as much as possible. You can lie down on the board with your stomach or back. At the same time, lying on your back, you need to put a pillow under your knees. The traction process must be painless. The traction force can be adjusted, while changing the angle of inclination.
Pull forward. In order to do such exercises for the back with a hernia of the spine, you need to lie on a support with a knee-high stomach. A chair is suitable as a support, on which you can put a pillow for convenience. The pelvis and shoulders should hang down, the inflection of the body should coincide with the sore area of the spine. It is necessary to distribute the weight of the body to the knees, support under the stomach and elbows. In this position, relax and calmly breathe evenly.
Side Tilt
With painful unilateral syndrome, certain exercises with a hernia of the spine are also needed, which ones, we will now analyze. You need to lie on a healthy side and put a roller under the problem area, which is made of a blanket or pillow. Its height should provide muscle tension without discomfort. In this case, the upper part of the torso must be taken a little back, while bringing the pelvis forward.
Walking on all fours. To do such exercises for the back with a hernia of the spine, you need to get on all fours, straighten your arms and back and in this position go around the whole room. Do not bend your arms while moving, carefully monitor your posture.
Stretching on the back. Lie comfortably on your back, straighten your legs and arms. Shorten the feet, and pull the toes towards you, while raising your head and reaching for the chest with your chin.
Yoga exercises
Such exercises for lumbar hernia of the spine, adapted for exercise therapy, help to stabilize the human spine, increase muscle strength and flexibility.
Lie on the floor on your stomach, palms under your shoulders. Gently lift the upper part of the torso, hold for 15 seconds, and then lower.
Lie flat on your back, pull your knees to your chin, wrapping your arms around your forearms. In this position, roll back and forth on your back.
Lying flat on your back, hold your hands at the seams, gently raise your legs bent at the knees, an angle of 90 ° between the hips and lower legs. At the same time, take the right arm back and straighten the left leg. Repeat with the second leg and arm.
Lying in the same position, bend one leg at the knee, slowly reaching for it with his forehead. Repeat the same with the other leg.
Lying on your back, legs bent at the knees, put on the floor, clasp your palms with your palms, slightly raise your head. At the same time, try to straighten the spine.
In the same position, place the legs bent at the knees on the floor. Gently raise the pelvis until a straight line appears from the knees to the shoulders. Hold on like that for 15 seconds.
Lumbar spine
Basically, a hernia of the intervertebral disc appears in the lumbar region. These exercises are designed for people suffering from a hernia for a long time.
You need to lie flat on your back, fold your arms on your stomach, while slightly bent legs should be on the floor. Tighten the abdominal muscles, pressing the lower back to the floor, do not hold your breath. Repeat 15 times.
Doing the following exercises with a lumbar hernia of the spine, you need to lie on your back, while your hands should lie along the body, and your legs should remain straight. Raise the upper part of the torso, while not lowering the lower edge of the shoulder blades from the floor, and keeping the legs on the floor. Keep this position for 10 seconds, then slowly return the body to its original position. Repeat this exercise 15 times.
Lying on your back, put your legs slightly bent on the floor. Put the right hand on the left knee. To bend the left leg, lifting it slowly from the floor, while resting the right hand on the knee, preventing the foot from approaching the head. In this position, stay for ten seconds. Repeat 10 times. Repeat with the other leg and arm.
Thoracic spine
If you have a hernia of the thoracic spine, the exercises below can help you at any stage of the disease.
You need to sit on a chair, press against the back, put your hands on the back of your head and bend as far back as possible, press the spine against the back of the chair, then lean forward a little. 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 roller under the chest area, put your hands behind your head. Bend down, then raise the upper part of your body. Performing the exercise, move the roller along the spine. Do it 4 times.
While lying or sitting, wrap a towel around the lower chest area, grasp the free ends with your hands. Pull off the towel as you exhale as much as possible. In this case, loosen the towel tension on the next breath. Repeat ten times.
Exercises for cervical hernia
The goal of these exercises is to increase the mobility of the vertebrae of the neck and restore the elasticity of its muscles. They must be performed very carefully. They will not be able to completely relieve you of a neck hernia, although they will be effective in the early stages of this disease. Repeat each exercise ten times.
To stand upright or sit on a chair, arms lowered freely along the body. Turn your head slowly to the right extreme position, then to the left extreme.
Stay in the same position by doing the following exercises. A hernia of the cervical spine in this way will not completely pass, but such a warm-up can save you from pain. It is necessary to lower the head down, pressing the chin to the chest. If he lies down freely, you can slide him down the chest.
To stand upright or sit on a chair, arms along the body are lowered. Move the head back while pulling the chin, and linger at this point. The head does not tilt.
Gymnastics for the treatment of hernia of the spine must be carried out along with massage. Wearing a special corset will bring additional benefits.
Strength exercises for hernia of the spine
The main objective of such exercises is to increase blood circulation in the lower back and neck. Performing them, focus on these areas of the back.
First you need to lie on your back, bend your knees in your knees, and place your hands along the body. At the same time, resting on the feet, shoulders and shoulder blades, raise the pelvis and lock in the upper position for a couple of seconds. Repeat five times.
Get on all fours. Raise the opposite leg and arm at the same time, fix them for a few seconds and return to the starting position. Repeat 7 times such exercises.
A hernia of the cervical spine delivers a very painful sensation to a person, so all movements must be done very carefully. Lie on your stomach, put your hands under the chin one on top of the other. Raise arms, head and chest at the same time, while not lifting the stomach, pelvis and legs from the floor. Hold this position for 7 seconds. This exercise is performed three times.
More difficult option. Stretch your arms along the body. Raise your shoulders and head at the same time, with straight arms reach for your legs. Return to starting position.