Vertebral hernia is a serious disease, and it is important to take the maximum measures in time to not bring to a serious condition. It is with this goal in mind that physicians have developed physical exercises for the back that can help overcome the disease.
Exercises for back pain: self-monitoring of the load
Remember that with exercises you can not only help, but also hurt. That's why carefully follow the following rules:
- because the intervertebral disc can be stuck out absolutely in any direction, watch your sensations during exercise! If you do not feel pain and discomfort at runtime - the exercise suits you. If you, on the contrary, feel pain, exercise from the list should be deleted. If the discomfort is light, exercise can be done, but slowly and with caution;
- when you are just starting to work on simple back exercises, avoid all variations of the torso twisting;
- you are prohibited from jumping, sharp repulsions with your legs and all the variants of blows and sharp impact on your back;
- exercises for the back muscles of the house should be repeated as often as possible - about 2-6 times a day. It is desirable that you perform at least small exercises throughout the day every few hours;
- problem areas in any form should not encounter a sharp impact;
- when you only master exercises for the back with protrusion or hernia, perform the proposed movements with minimum amplitude and minimum load. Gradually, these indicators need to be increased.
Remember that no matter how hard you try, in one day you will not be able to cure this disease. But daily work and exercises will strengthen your back and will give you a chance to recover.
Exercises for the back with a hernia
Exercises for the lower back, that is, the lumbar region, are most in demand, since in the vast majority of cases the hernia occurs precisely here. Consider a complex that will facilitate such an ailment.
To begin with, you need to master the exercises for relaxing and stretching the muscles of the back:
- Walking on all fours with a straight back is one of the simplest and best exercises. Walk like this for 1-2 minutes.
- Set the house an inclined board, fixing its upper end at the level of the window sill. Your shoulders should be full in width. At the top, make a handle of a dense fabric - for support. On the board you can lay down with your back or your belly, fixing the shoulder girdle. The body needs to relax as much as possible and lie so for 5 to 20 minutes. It should be comfortable and painless. Under your knees, you can put a pillow.
- Stretching forward. Lay down on a low stool with a pillow belly so that the upper point of the body coincides with the pain point. Colonies and elbows rest on the floor. Maximize your relaxation and breathe deeply.
- Similarly, you need to perform the exercise lying on your side and using a roller instead of a stool or several pillows. Lying need without feeling uncomfortable.
Having mastered such simple exercises, you can proceed to a medical complex.
Healthy back: a set of exercises
Regular exercise increases the muscles and ligaments of the back and allows to relieve the spine, and also to increase the flow of blood to the problem areas.
- Lie on your back, hands along the trunk, legs bend at the knees. Lean on shoulders, shoulder blades and feet, lift the pelvis, lock in the upper position for 3-5 seconds and lower. Repeat 3-5 times.
- Stand on all fours, raise your right arm and your left leg. Quit in the upper position. Then perform for the left arm and right foot. Repeat 10 times for both sides.
Remember - if the back pain hurts during the exercise, it should be postponed until better times.