If you believe the statistics, the percentage of cases of herniated spine increases year by year. Unfortunately, for such a development of events there are reasons and more often than not, the perpetrators of their own bad health are the people themselves.
The lumbosacral section has always been a weak point in the structure of the human body. It affects metabolic disorders, changes in blood supply, low-activity lifestyle.
More and more often affected by this disease are not only people who have reached the age of fifty, but also the younger generation. Save from such a disease doctors offer in many ways.
Someone prescribes medication, someone resorts to different methods, as recognized by modern medicine, and no. However, the most common and effective way to get rid of herniation of the lumbar region is therapeutic gymnastics.
On how to properly implement it, to bring the body only benefit, not harm, we'll tell in this article.
- Exposure to the body
- Possible harm and contraindications
- General rules
- Effective gymnastics
- Patient feedback
Exposure to the body
Intervertebral hernia is not a rare phenomenon and does not appear immediately. As a rule, our not very active and generally incorrect lifestyle, as well as heredity, leads to this disease.
Factors in combination lead to improper functioning of the blood in the sacrum, and after a while you begin to feel pain in this area.
Depending on the stage of development of the hernia of the lumbosacral department and prescribe treatment. If you have applied at a time when the illness has just begun to settle in your body - you can be prescribed a light medication.
But if the degree of development of the hernia leaves much to be desired, be sure to resort to gymnastic exercises.
Even in the Middle Ages, pain in the sacrum was treated not only by the methods of ancient medicine, but also by physical exertion. People warmed the place of concentration of pain with massage movements and tried to carry out more movements that would be given to the sacrum.
One way or another, but the method gave its results, because in some cases the movements resembled gymnastic exercises and beneficially affected the hernia.
In the twentieth century, gymnastics officially appeared in medical reference books and its influence on the body began to be studied in medical institutions.
The fruitful effect of such exercises on the body is difficult to overestimate. Such treatment is safe, because the body does not receive medications, which means that the risk of allergic reaction and side effects is reduced to zero.
Also, the method of gymnastics is available to every patient, and it can be performed by both adults and children - there are no restrictions.
What can give a person who has a herniated lumbar sacral gymnastics:
- First, properly selected exercises allow a person to forget about pain for a while. Gradually they will be less intense and shrink, and with prolonged occupations, they will completely collapse.
- Secondly, such gymnastics allows to influence the reduction of hernia size, which is also a positive result.
- Third, you yourself without knowing it, will start to lead an active lifestyle that will affect your health as a whole.
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Possible harm and contraindications
But besides the positive properties of such gymnastics, there are also a number of limitations that can turn all the benefits of exercise to harm.
So, if your pain is very acute , then you can not do gymnastics, because you risk exacerbating your situation.
In addition, it is forbidden to do exercises for people who have an excess of salts in their blood and in general they are far from the ideal .
You should not take up the performance of gymnastics, if you are strongly forbidden to do so by your doctor .Do not show activity, because the likelihood of damaging your health is very high.
Limit yourself in physical activity, if you combine several types of treatment for .For example, if you take the appropriate medication, you can, how to improve their work with the help of gymnastics, and worsen.
Your PCP should consider how the medication and exercise will affect your body.
Also give up gymnastics, if you are feeling unwell .Exercises should help you achieve the effect of improvement, rather than provoke impairment. Therefore, if you feel tired, headache, tension and pain - do not perform the exercises further.
General rules of
Before starting the exercises, you should familiarize yourself with a number of rules that will help you achieve greater efficiency.
- Gymnastics should be assigned to you by your doctor who is aware of your illness and condition. Do not start the exercises if you are not recommended. Also, do not experiment and without physician's knowledge to start physical exertion.
- If you have a period of exacerbation of pain - it is better to refrain from gymnastics.
- If you feel bad during the exercises, it is worth stopping.
- It is necessary to do loads gradually. Do not try the whole complex for the very first time. Try to dose physical exercises.
- Avoid abrupt and jerky movements.
- Eat well. Consumption of the right and healthy food, enriched with vitamins, will contribute to an early improvement.
- Exercises should be done at regular intervals, but do not burden the body. Three times a week will be enough.
- Do not depart from the complex appointed by the doctor.
Now that you know the basic rules of doing exercises, you can talk about the loads themselves in more detail.
The following complexes of exercises are ideal for those who have a hernia of the lumbosacral spine acquired a chronic form or is in an acute condition. That is why the loads are of a minor nature and at the same time very useful to the body.
Exercise 1. Take a horizontal position on a solid surface. Pull out your hands, laying them along the trunk. Bend your legs slightly. Try to maximally strain the abdominal muscles and simultaneously breathe properly. Repeat exercises need fifteen times in one approach.
Exercise 2. Stay in the horizontal position. Put your hands along the trunk. Pull out your legs. Now try to slowly lift the body slightly, but leaving your feet on the floor.
Try to hold on in this elevated state for about ten seconds, then lower your legs. Repeat the exercise five times, then take a short break and take another approach.
Remember that during the exercise, there should be no sharp and piercing pain. If you are doing the right exercise, you should only feel the tension of the muscles.
Exercise 3. Take a horizontal position on a solid surface. In doing so, your legs should be slightly bent at the knee area.
Pull your right arm forward. Lower the hand on the opposite knee, that is, to the left. Now start bending the left leg, but at the same time resist the right hand, limiting movement to the head.
Exercise takes about ten seconds, after which the effort is weakened and the position of the arms and legs changes to the exact opposite.
After the exercise is performed by each side five times, rest a bit and once again follow the approach.
Exercises do not stretch the muscles of the sacrum, but rather create the necessary tone, which can prevent pain.
Exercise 4. Stand on your knees and lean on your outstretched arms. Straighten your back. Now slowly begin to strongly bend the back to the floor, and then - bend it in the opposite direction. Execute the exercise ten times.
Take a horizontal position on a hard surface. Bend your knees and raise them with your arms. Slowly, pull your legs towards yourself and let go of yourself. Exercise should be done in two approaches ten times.
Exercise 6. Stay in the prone position, legs bent at the knees. Without changing the position of the trunk, the legs from the position directly turn to the right, then return to the starting position.
Then turn your feet to the left and to the original. Each side of the exercise must be performed ten times, but with the condition that when the load is performed, pain does not occur.
This is the main complex of gymnastics for patients with hernia of the lumbosacral department completed, but depending on your individual characteristics the doctor can, how to remove some exercises, and add new ones.
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Ilya, 38 years old
Most recently, the doctor diagnosed a hernia of the lumbosacral spine. Unpleasant, but I resigned myself and even learned to live with pain. Medicines weakened them a little, but it is always impossible to take medication. Gradually the pain returned.
Gymnastics was prescribed by another doctor, and I did not believe in its beneficial effect on my body. It turned out in vain. After a week of hard training, I felt relieved. Now I can stand for a long time with a straight back or sit in the office. Exercises do twice a week - for me it is optimal.
Marina, 27 years old
I always took a great interest in sports and did not think that someday I would have a hernia on the sacrum. But it happened. Without sports I could not and literally begged the doctor for gymnastics. Did with zeal, it happened as every day.
I did not learn about severe pains, because I immediately started treatment. The hernia has decreased, now there are last steps on a way to full recover. I do not give up gymnastics - it helps me stay in good shape and relieves fatigue.
Olga, 60 years old
At my age, the appearance of a hernia of the lumbosacral spine is not uncommon, but the phenomenon is very unpleasant. Children insisted on gymnastics, and the doctor approved. Do as indicated, three times a week for half an hour.
Strong pains do not torment, well-being and mood improves. The doctor says he sees progress. Now it's easier for me to overcome distances, and I can go back to trucking again.
Gennady, 47 years old
I did not come to the gym immediately, before that I suffered for a long time, my hernia sometimes became aggravated. When the painkillers stopped helping, the doctor suggested changing the inactive lifestyle and introducing gymnastics.
In a complex together with medicines it helps me, especially during the period of exacerbations. Sometimes I forget to do the exercises, but overall the result is satisfied.
Video exercises for patients with hernia of the lumbosacral spine: