A set of exercises for a hernia of the spine. Can it be done and how?
Important in the question of the possibility of performing exercises with this problem is to contact a specialist. It is he who, having previously carried out the necessary research, decides how, when and under what conditions it is worth doing physical education and whether it can be done at all.
In this case, the stage of the disease, the presence and nature of pain, as well as the general well-being of the patient are taken into account. But the patient himself must be well informed about his illness. It is important to know that:
- You can not expose the body to stress during the “peak” of the disease.
- You should not resort to exercises in the presence of any inflammatory processes, as well as infections (ARI and the like), with oncology, heart and respiratory diseases.
- It is strictly forbidden to do gymnastics if there is hyperthermia.
- It is better to start classes with a small amount of exercises, gradually, smoothly, with low intensity. An increase in loads is allowed provided that at the initial stage of the training there were no changes in the patient’s state of health for the worse.
- If during the training process suddenly there is a sudden pain, then you need to immediately stop the session. If the pain syndrome does not stop, you should seek medical help.
- In order for the effect to be maximum, you should perform the exercises every day. And not necessarily in the morning, but at any free time.
The diagnosis of ” intervertebral hernia ” is made by the doctor based on the patient’s complaints and special studies. And if this diagnosis is confirmed, then do not despair, much is fixable. Sometimes doctors advise to get rid of the disease with the help of surgery. But more often you can alleviate the patient’s condition by prescribing him a course of recreational gymnastics.
Below is a list of exercises developed by exercise therapy specialists from one of the Moscow rehabilitation centers for people with problems with the musculoskeletal system. This gymnastics will help alleviate well-being and raise the tone of those who are diagnosed with “intervertebral hernia”.
Exercises should be done for about half an hour, with short intervals for rest. On the vulnerable side, movements should be smooth and less intense.
Starting position “lying on your back”
- Place your arms bent at the elbows at the level of the sternum. Then bend your back with a “ half- bridge ” and stay in this position for a couple of seconds. Then return to the starting position and relax. Repeat the exercise 7-8 times.
- Place your arms along the body, bend your legs at the knees. Squeezing the buttocks, slowly lift the pelvic part up. “Freeze” in this position, while straining the muscles of the back and lower back. Descend. Make 6-7 passes.
- Stretch your legs, arms in the same position and lie on the floor. Tighten your back muscles and try to slightly raise your body above the floor surface, while resting on your shoulders and palms. So do 3-5 times.
- Place your hands behind your head and fix your palms, supporting your head. Then alternately bend the knees of one or the other leg, pull it up to the chest area, straighten it, lower it. Do this with each leg 6-7 times.
- Simultaneously raise the arm and leg of one part of the body up, hold them in one position for 7-8 seconds. Do the same with the other half of the body. Repeat 6-7 times.
- Place the upper and lower limbs along the body. At the same time, raise your legs, one straight, the other in a bent position. “Freeze” in this position for 10-20 seconds. Then slowly lower the lower limbs and relax, and then do the same, but switching legs. Repeat the exercise 7-8 times.
Starting position “lying on the stomach”
- Bend your arms at the elbows and clasp your head with your palms. Then lift the upper part of the body and “freeze” for a few seconds. After lowering, relax. So repeat 5-6 times.
- Bend your arms at the elbows, placing them palms down on the surface. In this case, you need to rest on the floor at the level of the chest. After the upper body, you need to pull up, bend, then lower. Do this 7-8 times.
- Put your hands to the sides and relax, bend your legs at the knees and “chat” with them. Do this 6-7 times.
Starting position “on all fours”
- Stand in the starting position, while placing your palms shoulder-width apart and turn inward. Reach back with your pelvis and lower yourself to the floor. Then move forward as if trying to crawl under a low fence. At the same time, ” slip ” over the floor with the chest part. Make 8-10 visits.
- Being in the starting position, keeping your back straight, “walk” with your elbows on the floor forward and backward. Repeat 7-8 times.
- Standing in the “on all fours” position, move your knees along the floor to the left and to the right. Make 4-5 movements.
Doing therapeutic exercises daily, you can feel a positive result in a couple of weeks.
Be healthy!