A Set Of Exercises For Lumbar Hernia Of The Spine

2024 Author: Josephine Shorter | [email protected]. Last modified: 2024-01-07 17:49

A set of exercises for lumbar hernia of the spine

Some of the most common diseases of civilization are associated with the musculoskeletal system of the body. Most people do not care about their own locomotion system, which requires constant training. Few people know that it is the irresponsible attitude to the body's need for movement that leads to most health problems, since it is the muscles that pump blood through the vessels, which means they saturate cells and tissues with nutrients and oxygen.

The connection between certain systems of the body and the muscular apparatus

It is no secret that one of the most effective ways to stimulate and maintain immunity is physical activity. Often, to improve the effect, it is combined with thermal hardening, which certainly includes muscle training. The connection between the musculoskeletal and immune systems is straightforward for those with an understanding of anatomy and physiology. Muscle work speeds up the movement of blood, which allows immune cells and markers to quickly eliminate antigens entering the body.

The same can be said about the connection of the musculoskeletal system with the cardiovascular system. Unfortunately, few people remember from the course of school biology that almost all the vessels of our body are inside the muscles. That is why, with a lack of muscle activity, dystrophy (malnutrition) and tissue atrophy are observed, which leads to various pathologies.

Content:

• On the razor's edge: the temptation of laziness and sudden stress
• Two universal exercises for a hernia in the lumbar spine
• A set of exercises for the lumbar spine
• Mandatory set of exercises, but in the absence of pain
• Conclusion

On the razor's edge: the temptation of laziness and sudden stress

Imagine that almost every person who is absorbed in the modern culture of consumption and denied himself even a daily exercise, not to mention more intense physical activity, is in a state of delicate balance. With outside influence (viruses and bacteria, hypothermia, poisoning, etc.), the body loses ground and goes into a state of illness. It is like a war on its own territory: all internal reserves are activated, due to which its own operating elements suffer (the state has a civilian population, the body has cells and tissues).

And vice versa - with a sharp excessive activity, the thicket of the scales tilts in the other direction. Muscles are overworked, which causes pain associated with spasms, osteochondrosis and even a spinal hernia.

To avoid both of them, constant prophylaxis is needed, which received the name kinesitherapy back in the 50s of the twentieth century. Everyone has long forgotten about industrial gymnastics and pioneer exercises, but this term is gradually returning to use again. It is known that with the help of kinesitherapy most diseases of the musculoskeletal system are treated, including hernia of the lumbar spine.

Two universal exercises for a hernia in the lumbar spine

To delay development and gradually heal a spinal hernia in the lumbar spine, you need to regularly perform only two universal sequences of movements.

Exercise number 1

In a supine position, extend your arms along your body and place your legs straight. Slowly and smoothly, begin to lift the body in the sacral zone, remaining lying on your shoulder blades and keeping your legs straight. At the extreme upper point of the lift, linger a little and tighten the gluteal muscles. Stay in this position for about 10-15 seconds, after which you very smoothly lower yourself to the starting position and try to relax as much as possible for 5-10 seconds. For a quick effect, do not overexert yourself, but try to do at least five to ten repetitions of this exercise per day.

Exercise number 2

Also lie on your back, but bend your legs at the knees. Extend your left hand and rest it on the knee of your right leg. This leg must be directed towards oneself, but at the same time also strain the hand resting on it. The resulting tension is mild and therefore therapeutic for a lumbar hernia of the spine. Smoothly build up the applied efforts for 10, or better 15 seconds, then completely relax for 10 seconds. This exercise is beneficial when doing 5 reps per arm every 2 days.

A set of exercises for the lumbar spine

To keep your lumbar spine in good shape, make it a rule to do the following set of physical exercises three times a week:

1. Lying on your back, stretch your arms over your head, and bend your feet towards you to warm up the ligaments and stretch the muscles of the spine. Make a gradually increasing effort, stretching according to this pattern, and relax in the same way. You can supplement the exercise with alternating lifting and lowering of the shoulders and hips, if this does not cause pain.
2. For stretching, also use the knee pull-up to the chest from a supine position, one at a time or together. Maximum stretching is achieved by pulling the head up to both knees, but you need to be careful with this addition, since in the embryo position the body weight is fully supported by the lumbar spine.
3. Spread your arms to the sides, pull your legs towards you, bending them at the knee joint. As you exhale, gently rotate the body, trying to put both legs on the right or left side. In a position where the legs bent at the knees lie on the floor on one side, the head should be turned to the other and the back should be relaxed as much as possible. Do this exercise carefully, as it engages the entire spine and the lumbar spine is the most stressed. Be careful to avoid pain.
4. While lying on your back, press your feet together. Slowly lift your hips up, gradually moving the support from your back to your shoulder blades, being careful not to load your neck. You need to go down on your back in stages: shoulder blades-chest-lower back. Relax completely for 5 seconds between repetitions. To enhance the effect of the exercise at the peak of the lift, tense the gluteal muscles.
5. Continue lying on your back. Pull your knees towards you and support them with your hands. In this position, swing right and left to stretch your lower back.
6. In a similar position, align your legs and, keeping them under your knees, swing back and forth to disperse the blood along your back.
7. Sit on your knees, lower your pelvis on your heels. Lower your hands with your palms to the floor and as you exhale, slowly sliding your palms, bend forward, stretching your back. From this position, smoothly move on all fours, and then lower your hips to the floor until they stop. Pulling the crown up, return to the starting position and repeat the stretch several times.
8. Kneel on your hands. Take a deep breath, and as you exhale, arch your back like a stretching kitty, while lowering your head. With the next movement, bend your back in the opposite direction and raise your head until you see the ceiling above you. Be careful with this exercise if you have serious lower back problems - it is best to start doing it when your spine is on the mend.
9. This exercise is one of the most difficult. In a pose on all fours, stretch your left arm and right leg so that they remain in line, then lift your limbs and stretch (with your hand - forward, leg - back). Hold in this position for 15 to 30 seconds, then the turn of the left arm and right leg comes. Do this exercise until you are completely tired.
10. The final exercise is walking on your hands on your knees. Standing on all fours, smoothly step with your hands to the side so that when you turn your head you can see your own legs. After a few turns, the back is gradually stretched on both sides. After completing all the exercises, rest on a flat surface or firm mattress for a few minutes without straining your back.

Mandatory set of exercises, but in the absence of pain

If a lumbar hernia of the spine is detected, but the pain syndrome has not yet manifested itself, the next set of exercises will become the main weapon against the disease. In order to use it, it is advisable to consult a doctor and conduct scanning studies in order to prevent a sharp deterioration in pathology.

After waking up

It is no secret that in the morning the body, having had plenty of rest, requires a warm-up for the earliest possible withdrawal from the rest regime. To do this, it is advised to do exercises, but with a spinal hernia, even an attempt to just get out of bed can be an impetus for the development of the disease.

Therefore, every morning in bed, you should start with the following movements:

1. Pull your right leg towards you by the knee and tilt it to the left side until it stops, remaining lying on your shoulder blades. Remember that these movements should be done only with the efforts of the hand, and leave your back relaxed. The same must be done with the left leg, then, if desired, repeat several times.
2. Now you can roll over onto your stomach. Hands should be extended along the body. Lift your upper body and roll from side to side, sliding your palms along your thighs and alternately trying to reach the popliteal fossa. Do not try to reach maximum amplitude immediately, do the exercise gently and gradually. Repeat until you feel the warmth of the rush of blood in your back.

Regular charging

When you have free time during the day, continue your spinal hernia kinesitherapy with the following exercises:

1. Lie on your stomach. With your hands clasped at the back of your head, lift your upper body up. Repeat several times, but not until tired, to leave strength for the next exercises.
2. Lying on your stomach, place your hands under your hips and arch the boat so that you swing on them, alternately lifting your legs and torso.
3. One of the most effective exercises for treating a lumbar spinal hernia is Plastun pull-ups. To perform it, you need to lie on your stomach. Leaning on your forearms and clenching your palms into a fist, pull your body forward until you press your elbows against your sides. Keep in mind that the muscles in the back need to be relaxed so that the force with which the upper body is stretched stretches the spine in the lumbar spine, allowing the hernia to heal on its own. Thus, it is necessary to crawl some distance (3-4 pull-ups) and return to the starting point on all fours. A modification of this exercise is alternating pulling up of the trunk with the hands in turn, in which involuntary bends of the spine occur, also contributing to the therapy of vertebral hernias.
4. Roll over onto your back and bring your legs together. Place your palms on the floor under the sacral spine or below. Raise your legs about fifteen degrees and rotate them in a circle. This exercise allows you to train not only the back, but also the abdominal press with the oblique and rectus abdominis muscles.

Conclusion

Intervertebral hernia is a fairly common disease, and in about 94% of cases, it appears in the lumbar ridge, as the cause of its occurrence is excessive physical exertion. By the nature of the spine, most of any load it can support is distributed precisely to the lower back, since in this area it is most curved, and the vertebrae are the widest and strongest.

Nevertheless, a lumbar intervertebral hernia in most cases (more precisely, in about 70-75%) is restored by the body in about six weeks.

A spinal hernia can be operated on, but lately there is more and more inclination to believe that surgical intervention helps only for a short time and with the risk of various complications.

Kinesitherapy (motion therapy) is something that will really help any body to quickly restore the damaged annulus fibrosus, broken under load, and restore the person's ability to move normally and bend in different directions. By straining the muscles, we stimulate the work of blood vessels, due to which the blood intensively flows to every cell of all tissues and provides everything necessary for normal life. As soon as the body feels healthy, it will immediately throw available resources to regenerate damage. Remember - health is inside each of us, you just need to want to provide yourself with it.

Author of the article: Kaplan Alexander Sergeevich | Orthopedist

Education: diploma in the specialty "General Medicine" received in 2009 at the Medical Academy. I. M. Sechenov. In 2012 completed postgraduate studies in Traumatology and Orthopedics at the City Clinical Hospital named after Botkin at the Department of Traumatology, Orthopedics and Disaster Surgery.