Exercises with a hernia of the spine

For a person suffering from a hernia of the spine, life can become simply unbearable. He almost always experiences pain due to violations of internal organs and a number of other problems. In some cases, a person with his trouble can be helped by manual therapy and a set of special exercises, in others - one can not do without surgical intervention.

Exercises designed specifically for patients with a hernia of the spine are an excellent way to stop pain and restore the spine. The most common pathology is a herniated disc in the lumbar spine. In this case, the following exercises are considered most appropriate.

Exercises for stretching the spine

This complex of exercises helps to relieve pain and helps restore the spine.

Extension with an inclined board. This exercise should be done every day, giving it 5-20 minutes. Suitable is a smooth and wide board, one of the edges of which are attached straps of about 50 cm long. The straps should be attached to the end of the board at a distance of the width of the shoulders. The board should be installed at a height of 1-1.3 m from the floor with its upper edge. On the board, you need to lie down on your stomach or back, while passing your arms into the straps. Note that the straps should be under the armpits and thus should fix the shoulder girdle of the spine. Muscles of the trunk should be relaxed as much as possible. Often, to relax under the shin( lying on the stomach) or under the knees( lying on the back) put a pillow. Exercise should not be painful. The force is controlled by changing the angle of the board.

Extension and tilt forward. To perform the exercise, lie on the abdomen on a pedestal located at the height of the knee. It is recommended to use for this not a wide stool, softening it with a pillow. The pelvis and shoulders should hang. The point of inflexion of the spine should coincide with the blocking area. The body weight should be distributed between the knees, elbows and abdominal support. It is necessary to relax all muscles and breathe the tips of the lungs.

Extension and slope in the side. For bilateral pains, one should alternately change sides, and with one-sided pain lie on the healthy side of the body. You can put the roller under the blocking area. The support should be of such a height that it would provide the necessary stretching of the muscles without causing discomfort at the same time. The upper part of the body needs to be turned slightly back, on the back, and the lower one - on the stomach, that is slightly forward.

Walking on all fours. Position on all fours, back straight, arms straight. In this position, go around the room, without bending hands while moving. Lying on the back, legs and body are straightened. The toes of the feet slowly pull on themselves, with the chin touching the sternum. At the same time, the tension of the muscles of the shin and neck promotes spinal traction.

Swimming. The spine has a minimal load. For the natural position of the spine, swimming on the back and the rabbit is recommended. Swimming breaststroke strains the muscles of the neck, back, in this regard is not recommended.

Exercises to increase the strength of the ligaments and muscles of the spine

The purpose of these exercises is to promote blood circulation in the lumbar spine, so all attention to this back zone.

Position lying on the back. Bend the legs in the knees, hands to place along the body. Leaning on shoulders, shoulder blades, feet, smoothly raise the pelvis. Lock the position for a couple of seconds, lower the body. Running 3-5 times.

Position on all fours, support on the palms and knees. Raise the opposite leg and arm at the same time, fix for a couple of seconds, go to the starting position. Running 5-7 times.

Position lying on the abdomen, put the brush on top of each other under the chin. Raise the chest, head, hands simultaneously, while not lifting off the pelvis, legs and stomach from the floor. Lock position for 5-7 seconds. Perform 3-4 repetitions.

Do the same exercise, lifting both straight legs. Place your hands along the body. Raise the shoulders and head at once, with straight hands to reach back to the legs, take a breath. Return to the original position on exhalation.