Exercises with a herniated spine of the lumbar spine

Therapeutic gymnastics is one of the most effective ways of treating and preventing herniated lumbar spine.

It is aimed at restoring the tone of the back muscles, which due to certain factors (sedentary lifestyle, injuries, excessive physical exertion) weakened and ceased to perform their functions, namely to support spine.

With a hernia perform simple exercises. The task of these exercises is twisting, bending and stretching the spine.

Exercises for lumbar spinal hernia

The complex of training with a hernia of the spine is selected by the attending physician individually for each patient.

Next, standard exercises are chosen that will suit both people who have recently received a spinal cord injury, and those who suffer a lumbar spine for a long time.

They are aimed at strengthening and maintaining in the tone of the muscles of the back and spine, on the development of the functional capabilities of the spine and on the overall training of the muscles of the trunk.

Exercise 1.

Lie flat on your back, hands stretch along the trunk, legs slightly bend at the knees.

Strain the abdominal muscles to a firm state, and then relax. So repeat 10-15 times.

Watch the breath, it can not be detained, it should be even.

Exercise 2.

Perform movements, lying on the back, arms stretched along the trunk, legs straight.

Raise the body slightly, stay in this position for 10 seconds and slowly lower the trunk. repeat the movements 10-15 times with interruptions of 10-15 seconds.

Note that when lifting the trunk, the legs should not come off the floor.

Exercise 3.

Starting position: lie on your back, legs slightly bend at the knees.

Pull out your right arm and put it on your left knee. After this, bending the left leg, resist it, so that the foot does not approach the head.

It is necessary to do this complex with an effort of about 10 seconds, then slowly take the starting position and rest for 10-15 seconds.

Do the training 5-10 times, then change your arm and leg, also repeat 5-10 times.

During rest between approaches try to as much as possible to relax all muscles.

Exercise 4.

Take the starting position: lying on the back, hands along the trunk, legs straight.

At the same time, stretch your straight hands behind your head and your toes on your feet. Hold the brush behind the head with the palms up, at the output, smoothly relax all the muscles. Repeat 3 times.

It is carried out very slowly, on a slow inspiration. The loin should be pressed all the way to the floor.

Exercise 5.

Stretch the lower back. Lie on your back, legs straight, arms stretched along the trunk.

Raise your hands behind your head and stretch them upwards, and your socks down. Continue to drag for 10-15 seconds.

Then pull the socks on yourself and continue to stretch your arms up and down your heels.

Exercise 6.

Take the position lying on the back, hands in the sides, legs bent at the knees.

Give the pelvis to the right, inhale and, on exhalation, tilt your knees to the left to the floor, and turn your head to the right.

Fix this position for 10-15 seconds. Breathe exactly, at each exit, relax the muscles of the waist as much as possible. Then take the original position.

Now repeat the same, but in the opposite direction. Give the pelvis to the left, inhale, on exhalation, tilt your knees to the right, and head to the left. Hold in this position for 10-15 seconds. Do not forget to breathe and relax your muscles.

Exercise 7.

You need to lie on your back, legs bend at the knees.

With your hands, pull your knees to your chest, inhale, pull your head up to your knees on exhalation. Lower your head and then your knees.

Exercise 8.

Sit on your knees, with your hips on your heels, put your hands in front of you with your hands on the floor. Inhale and exhale gently drag them forward, palms still on the floor. Maximize the range.

Continue to stretch in this position for 10-15 seconds.

Then, place emphasis on the hands, inhale and on exhalation transfer the weight of the body forward. Drag the top of your head. Inhale and exhale back to its original position.

Repeat on average 3 times.

Rules for doing exercises

In order not to provoke a relapse of the disease or not to aggravate and so a sick state of the body, it is necessary to observe the following rules of physical exertion:

1. You can begin medical gymnastics only when there is no pain syndrome. If at the time of execution there is a sharp pain, change it to another easier movement.
2. Selecting exercises for treatment is necessary, based on their feelings, they should not bring discomfort. If there are unpleasant sensations during exercise, then it should be done very carefully.
3. At the first lessons do not perform movements on the "twisting" of the spine, since with mild muscles the injury can worsen.
4. Be careful, try not to damage your back. Do not jerk with jumps and jerks, avoid bumping into it.
5. This should be done regularly. You should practice several times a day, but divide the whole complex into several parts.
6. At the beginning of the curative gymnastics course, you can choose the minimum load, gradually increasing it.
7. Do not give a strong physical load to the problem areas of the spine.
8. Lesson must be performed slowly, smoothly, controlling breathing.
9. If you are not sure that you can properly conduct a workout, do it with the trainer.

If you follow all the recommendations of the doctor and perform tasks according to all the rules, you will soon feel improve the condition, gradually you can increase the physical load and move to more complex training.

Despite the fact that there are standard exercises that are suitable for everyone, do not be lazy seek medical advice so that he can find the most effective package specifically for your case.