Exercises for the spine with hernias, photo, video

Exercises for the spine for herniated tailored to the structure of the spine and specifics of the disease, in order to solve the problem of complications. Between segments of the vertebrae is a disc composed of annulus fibrosus and nucleus polosnogo, which in turn acts as a shock absorber.

If there is trauma, there is a squeezing of the nucleus outside of the ring. Then starts pinching the nerve endings of the spinal cord or by displacement of the vessels. To such effects did not arise, it is necessary to do the exercise for stretching the spine and strengthening back muscles.

Why you need to strengthen your back

To herniated can cause even minor injuries of the vertebra. Most such problems faced by athletes. Before you start a workout, during their workout, most of the time is given to exercises for the back.

For the treatment of the disease considering two approaches, radical and conservative. If the first all clear – surgical intervention, in the second approach there are many gentle options.

The first but not the most important place in the conservative method of treatment is given medication. Mostly they are engaged in advanced stages of the disease or during acute exacerbations. One of the most important roles when herniated give exercises, massage, physical therapy, gymnastics.

• I advise you to read: can I exercise with a herniated spine.

Most people underestimate these treatments. Considering that it's a waste of time, not producing results. In fact, this view is mistaken. Very often, injury and inflammation occur due to weak muscles. For example, with the weakening of the neck muscles the majority of the load falls on the spine, which in consequence provokes changes in the divisions of the neck. What can testify to frequent headache, pain in neck and shoulders, the presence of stiffness.

Hernia treatment by massage and exercise therapy

The normal charge of a herniated spine, a good prevention to avoid worsening the situation. With charging for the back just a few minutes a day, you will strengthen the muscles, thereby reducing load off the spine.

Therapeutic full body massage will help to relieve the tension from all muscle groups. Quite often this procedure is carried out by the doctor. Having an idea about your problems, you will undergo the massage on a specific part of the spine. If you decide to find a specialist yourself, let him know about diseases of the spine, so that he could pay proper attention to problem areas. You need to know that in the period of exacerbation of the disease, massage is contraindicated. You must first undergo a course of medical treatment, and after the relief of pain, you can safely proceed to the massage.

Turning to the doctor with painful symptoms in the back, you can deal with the appointment of physical therapy. Many people underestimate the benefit of this treatment, although physical therapy with a herniated spine plays a big role. To achieve a good result, the set of performed exercises chosen by the expert individually for each patient.

Also can not be ignored gymnastics when herniated. It should be noted that exercises for the spine , hernia differs from charging and physical therapy. Exercise with a herniated spine are more focused on muscle strengthening, and exercises for relaxation. For best results, it is useful to these classes in the complex.

Charging

Charging when herniated can include the following exercises:

1. Get on all fours, straighten your back and stretch your hands. Slowly you need to go around the room, watching the straight back.
2. Alternately go to the right and left side, performing perekrikivayutsya trunk movements. Serves the chest forward, pelvis back. For convenience, under a back it is possible to enclose the cushion.
3. Lying on your back, arms along the body, pull the toes themselves, tucking in his chin to his chest.
4. Lie on stomach, hands pulling forward, the face is raised above the floor. Alternately raise up your left arm and right leg then right arm and left leg.
5. Lying on his stomach, pulling the heel to the buttocks, hands legs. Hold this position for 20 seconds. To let go the legs, stretch, relax.

Any exercise for the spine performed during the hernia, do notshould cause pain.

Charging for the spine or exercise when the hernia is carried out for 10-15 minutes a day. The number of sets is calculated from the volume of performed exercises. If you exercise a lot, the number of approaches is reduced. If the minimum number of sets increases. All exercises for the spine held with hernias of the spine, enhance the muscle corset that allows to take the weight off the spine.

• Suggest reading: exercises to strengthen back muscles

Gymnastics

Therapeutic gymnastics in the herniated spine in turn aims at relaxation of the muscles, which reduces pain in the injured area.

When the diagnosis of a herniated spinal recommended exercises.

• Stand up straight, with your back straight. After rounding the spine, stretch the fingers to the feet. You need to ensure that the shape of his back was always rounded. The given exercise develops flexibility and mobility of the spine.
• Standing up you need to stretch your hands just above the knees. The angle of the back should be equal to 45 degrees. Without changing the position of spins, you need to raise and lower the head up, to the bottom. This exercise will help increase flexibility in the neck and relieve tension in the shoulders.
• Sitting on the floor, legs bent at a 45 degree angle, grab hold of the Shin of the legs. Gliding feet on the floor, try to straighten the legs. With this exercise relaxes side muscles of the back and removing the tension from the shoulder girdle.

Gymnastics hernia spine should be performed without much effort, without causing pain.

• Read also: stretching of the spine, hernia at home.

Physical therapy

Attention should be paid to physical therapy. Exercises conducted with the hernia of the spine, are developed by experts keeping in mind the characteristics of the disease. As a rule, for each spine has its own set of exercises. One exercise at a time can perform the function of relieving and strengthening the muscles.

Approximate set of exercises that is valid when the hernia of the spine:

1. To stand up against the wall with his back, chin parallel to the floor, back straight. Sliding movements of hands on the wall. On the inhale hands up, exhale down.
2. Position: lying flat on my stomach. The head is raised off the floor, arms extended to the sides. Lift the arms up, 20 – 30 seconds. Breathing evenly, smooth movement. For convenience, you can use a wide cushion under the chest.
3. To sit on a chair. The back is smooth. Pull the shoulders forward, if you want them to touch each other, after you straighten your shoulders and keep shoulder blades together. It must be remembered that chin always remained parallel to the floor.
4. To kneel, to rest your palms on the floor. The arms are straight, back straight, face parallel to the floor. Take a deep breath, rounding the back to pull it up. Exhale – return to its original position.

• Must see: the exercises on the boards Evminov

All subsequent exercises to do, sitting on a chair. Feet flat on the floor, hands are on the feet. Chin parallel to the floor.

5. Stretch the chin to the neck, turning under him, trying to pull the neck up. To return to the starting position.
6. Gently tip the head back, pulling chin to the top. To return to the starting position.
7. Pull the head forward, chin should remain parallel to the floor. Return to the starting position.
8. The palm of the hand pressed to his forehead. Move the head forward, resisting with your hand. After thirty seconds relax. This same exercise is done by placing the hand on the right and left ear alternately. Causing the resistance due to head tilts to the side.
9. Pull shoulders to the ears, then try to lower shoulders to the floor. Fix final position for 30 seconds.

• See also: Massage herniation of the cervical spine.

Exercises for back herniation, you should observe some certain rules:

1. Do not be abrupt, high amplitude movements;
2. All movements should be smooth, consistent. The implementation of which should be carried out without much effort.
3. If you feel pain or you feel dizzy, then you should abandon exercise;
4. The number of sets and repetitions is calculated from the state of your health and your physical abilities, the optimum number of repetitions from 5 to 10 times;
5. For best results, exercises should be conducted regularly. This will help to get rid of pain resulting from hernia.

What to do when exacerbation

In the period of exacerbation, isto abandon any kind of physical activity, reducing physical activity. It is desirable to relax by taking a horizontal position. Also not allowed classes to be performed during treatment.

After the relief of pain, you will again begin to perform gymnastic exercises. It is advisable to choose exercises that are done in a horizontal position. This will help to reduce the risk of relapse.

If you encounter such a problem as a hernia of the spine, no need to panic. This disease is not a sentence, it is easy to handle. How to help yourself if you have a hernia of the spine:

Find out: how to make a simulator for the back with their hands

• Be sure to consult your doctor for an accurate diagnosis and determine the place of its localization. He will tell you what exercises you can do with a herniated spine at home with the features of your disease.
• Strictly follow the recommendations of a physician.
• Do daily exercises and gymnastics, they should become part of your life. It is best to conduct them in the morning to set the muscles to work.
• Pick up the complex of therapeutic exercises, given the location of the hernia.
• Add to your life a habit, go to the pool. This is very useful in case of intervertebral hernia. At the time of diving, there is simultaneous relaxation and muscle strengthening.
• If you have a period of exacerbation, you just need to refuse to perform any physical activity. Until the relief of pain.