Gymnastics with a hernia of the lumbar spine: exercises

Life is motion. It is unlikely that anyone will argue with this true one. Even those people who periodically experience pain, it is necessary. But the main thing is to move correctly. For any ailment developed their own sets of exercises. The secret to their effectiveness is simple. Strengthening the muscles, improving blood circulation that occur during regular exercise, help fight the disease. An invaluable role is played by gymnastics with a hernia of the lumbar spine. Strengthening muscle tissue, it allows you to get rid of excessive stress. In addition, it helps to improve the nutrition of tissues of the intervertebral discs. Namely they need it most.

The opinion of doctors

Most experts are inclined to think that it is gymnastics with a hernia of the lumbar spine that is the most effective treatment method. After all, medications can relieve pain during an exacerbation. Massage and physiotherapy methods only temporarily stimulate blood circulation in the tissues. And only gymnastics with a hernia of the lumbar can give a stable and lasting effect. Thus, the patient engaged in physical education provides a long-term result, not a short-term one.

Effects on the body

Therapeutic exercises for a hernia of the lumbar spine are prescribed in remission, since the pain syndrome is able to make the process of classes completely impossible.

The sports complex is aimed at:

1. Muscle strengthening. This significantly reduces the load on the spinal column, increases the intervertebral distance.
2. Removal of compression of the spinal nerves.
3. Stop the progression of the disease.
4. Restoring patient mobility.

General recommendations

Gymnastics with a hernia of the lumbar spine should be used regularly. It’s best to choose evening time for her. The load on the spine should increase gradually. This recommendation also applies to amplitude.

Before starting gymnastics, relax your muscles as much as possible. Try to avoid a characteristic crunch. It is recommended to begin to engage in physiotherapy exercises from the moment when the pain impulse has died down. With this ailment, swimming helps effectively.

Mandatory Rules

A lumbar hernia develops for a long time. This diagnosis is the result of many years of factors negatively affecting the body. As a rule, impaired metabolism, age-related changes, inadequacy of physical activity lead to degenerative processes. Before class, you should initially get rid of the pain. And only by removing the main symptom of the disease, you can proceed to physical education.

Exercises for a hernia of the lumbar spine are performed only with strict observance of the following rules:

1. Listen carefully to the sensations. After all, each hernia is distinguished by its own direction. If during a physical education exercise a discomfort of the lumbar spine does not cause uncomfortable feelings, the exercises are completely suitable for you. The appearance of the slightest pain is a signal for a more careful and accurate implementation of the complex. In the case of acute impulsive lumbago during physical education exercises should be postponed for a couple of weeks. After a certain time, you can return to classes again.
2. Exclude all elements containing torsion. With a hernia of the spine, they are not recommended.
3. Avoid sharp, shocking movements in the back.
4. Try to complete the complex often. It is recommended to repeat it up to 5 times a day.

Contraindications to physical education

Before moving on to an effective complex, it is worth understanding: is this technique suitable for all patients? After all, there are cases when physical education can lead to an undesirable effect.

So, with a diagnosis of a lumbar hernia, exercise is not recommended in the following cases:

• the patient has a heart rhythm disturbance;
• with severe pain;
• with a tendency to frequent bleeding;
• during exacerbation of chronic ailments;
• in acute stages of infectious diseases.

Gymnastics of Dr. Bubnovsky

The exercises developed by a well-known doctor for a hernia of the lumbar spine are quite effective. Bubnovsky provided the world with unique complexes called “kinesitherapy” or “adaptive gymnastics”. The doctor created exercises, the purpose of which is to eliminate physical inactivity. Indeed, often it is inactivity that leads to the development of many diseases, including intervertebral hernia.

Gymnastics with a hernia of the lumbar spine according to Bubnovsky consists of many exercises. Let's consider some of them.

Set of exercises on all fours

1. Relax all your muscles as much as possible. Take a deep breath. Slowly, very carefully arch your back. As you exhale, bend gently as well. It is recommended to do repetitions of 20. Do not forget that all movements are performed smoothly. If you feel pain during exercise, lower the amplitude. Or, for the time being, completely abandon its implementation.
2. Standing on all fours, lean on your knees and palms. Lean forward slowly. Lunge as much as possible. Do not bend your elbows. Slowly return to the starting position. It is necessary to repeat this exercise 20-30 times.
3. From a position on all fours, slowly lower yourself to your left foot. Sitting on it, pull the right back. The left hand should be raised forward. Do the same for the right leg.

Back exercises

1. Extend your arms freely along the body. Take a deep breath. Exhale very slowly, while tearing the pelvis off the floor. Try to raise it to the maximum allowable height. On inspiration, return to the starting position. The movement should be as smooth as possible. Sharp attacks are categorically contraindicated. Take at least 20 sets.
2. Lying on your back, put your hands under your head. Raise your elbows vertically. Bend your legs at a right angle. Press your chin to your chest. Slowly, very carefully lift the housing. Try to touch the elbows of your knees. It is very important to observe your feelings. The pain should not intensify. Otherwise, this activity can very much harm the spine. Return to the starting position also slowly and smoothly. Repeat the exercise several times. If you feel tired in the muscle tissue, stop it.

Physical Therapy Complex

The following exercises for a hernia of the lumbar spine are recognized as quite effective. The photo shows the technique of performing some of them. This complex is aimed at strengthening the entire muscle corset and ligaments.

1. Get on all fours. Raise your right foot with your left hand at the same time. In the adopted position, linger for literally 5 seconds. Next, do the exercise for another pair of limbs.
2. Lie on your back. Relax. Bend your legs and rest them against the surface of the floor. Raising the pelvis, hold it in this position for a couple of seconds. At this time, the main emphasis should be on the feet and shoulders. Carefully and smoothly return to the starting position.
3. Roll over on your stomach. Place your hands under the chin. For 5-7 seconds, tear off the head, shoulders, chest and arms from the surface. Try to bend in the lower back. The lower body (stomach, pelvis and legs) should lie motionless on the floor.
4. Stay on your stomach. Hands are placed along the body. Pull your head and shoulders as you inhale. As you exhale, return to the starting position.
5. Lie on your back. Straighten as much as possible. Pull the socks of your feet towards you. At this time, with your chin, aim for the chest. Do not forget that the exercise is done smoothly, without sudden movements.

Activities for the acute stage of the disease

Remember: exercises for a hernia of the lumbar spine should be selected by your doctor. If you start physical education on your own, be sure to focus on your sensations.

For the acute period of the disease, the following classes are recommended:

1. Place a chair in the middle of the room. Better if he does not have a back. Put a sponge or soft pillow on it. Lie on top of your stomach. In this position, your spine will bend in natural places. This will allow the hernia to stop squeezing the nerve endings. You will feel how the pain will decrease. In addition, this exercise provides training for the muscular skeleton and stimulates spinal stretching. Breathe deeply during exercise, using the upper half of the chest.
2. Tension in the muscles of the back can be relieved by applying a large gymnastic ball. Lie on his back. Slowly rotate. A ball with spikes will also provide stimulation of blood supply, making a kind of massage.
3. To stretch the spine, you can use the inclined bench for the Swedish wall. If not, any board will do. The upper edge is fixed at a meter height from the floor surface. The second end is fixed on the floor. Straps should be attached to the upper part, in which the hands will be fixed. The patient lies on the surface of the stomach. In the most relaxed state, you need to spend some time. This activity causes a soft stretch of the entire spine. It almost never causes discomfort and is suitable for patients with hernias of any age.

Conclusion

Patients quite often believe that gymnastics with a hernia of the lumbar spine is a rather dubious and ineffective measure to combat the disease. However, it is she who is the main and most optimal method of treating an existing hernia. Indeed, special exercises not only strengthen muscle tissue, but also stimulate blood circulation and relieve tension from the entire spinal column.