Health problems can be an excellent opportunity to play sports. Intervertebral hernia lumbar  - A serious illness, but it is not a sentence. The operation is an extreme measure, and its consequences are unpredictable. Before you decide on an operation, you should try more benign methods. Exercises for hernia of the lumbar spine are designed to relieve the disease and improve the general condition. Drug therapy is not able to cure osteochondrosis, but is aimed only at reducing pain.

What exercises to do with lumbar spinal hernia

Physiotherapy  for the spine with proper and systematic performance can get rid of the disease. Such a physical culture is an indication for most people, and the approval of a doctor in this case is a necessary measure, since the individual characteristics of the sacro-lumbar and existing contraindications can make small adjustments to the standard course. The probability that your doctor will be conservative and will insist on surgery is not excluded, but the choice is yours. Back exercises for spinal hernias:

1. Muscular corset is a reliable protection of the spine. Lie down on a hard surface to do the exercise. Bend your legs for convenience. Pull the arms down. Strain press, hold for 10-15 seconds. Do 10 repetitions.
2. Lie down. Strain and lift the buttocks, linger for 15 seconds. Do 10 repetitions at 10 second intervals.
3. Lie on the floor. Fingers of the right hand put on the left knee-joint. Begin to tighten the left knee towards the chest, but with the effort hold it with the palm of your right hand. Hold for 10 seconds, relax. Repeat 10 times, change hands and legs.

Rules for doing exercise therapy at home

Make your spine flexible, strengthen muscles and give them elasticity to help daily workouts. If they are carried out without the supervision of a specialist, you must independently monitor the quality of performance. Do not be lazy, take this process seriously. Exercise therapy for hernia of the lumbar spine will be effective subject to the following rules:

1. Start training only in the absence of sharp pain, do not overpower it. Pain is a symptom of exacerbation, you should not postpone the visit to the doctor.
2. If you feel pain while doing the exercise, stop immediately and do not try to repeat it again.
3. At the initial stage, avoid strong twisting to the sides to avoid displacement of the vertebrae.
4. Sharp movements, pushes, jumps, blows are not allowed when performing exercises.
5. Practice daily. Divide the entire complex into several short sessions during the day. The minimum is 2 workouts, the maximum is 6.
6. All exercises with hernia are performed smoothly, with intervals between sets.
7. Start your workout with minimum loads. Gradually increase the intensity and complexity of classes.
8. Classes should be systematic. Set a workout time and stick to this schedule.
9. If the pain does not go away, do not make the decision to use the pain medicine yourself, consult a specialist.

A set of exercises for exacerbation of the disease

During this period, you should avoid unnecessary physical activity  sick department. Exercises for hernia of the lumbar spine (with exacerbation of pain), it is possible to achieve stretching of the spine. By increasing the intervertebral space, a good therapeutic effect is achieved. Do not neglect and physiotherapy: it is safe and able to improve the condition. Training for the spine consists of several simple exercises, the implementation of which will reduce pain syndrome.

Complex, performed on a hard surface (you can put a rug, but it should not be a bed or a sofa), lying on your back:

1. Place your hands behind your head, pull your knees up to your chest, and lower your head forward.
2. The entire surface of the foot touches the floor. Gently lift. The points of support should be the head and feet. Go down.
3. Hands take your head. Stretch your knees to your chest, clasp them with your palms, head forward.

Exercises, kneeling:

1. Drop down on your elbows. Bend your back, tilt your head forward.
2. Stand on the left knee and straight right hand, with free limbs, stretch in opposite directions (with your hand - forward, with your foot - back) parallel to the floor. Similarly, pull another pair of limbs.
3. Standing on your elbows, stretch your legs alternately in the direction back and up.
4. Lean straight arms on the floor, chest reaching to the hips, slowly take your hands back. Press your buttocks to your heels, straighten your torso, raise both arms and head.
5. Sit on the heels. Come forward, focus on your forearms. Crouch and raise your head.

Effective charging during the recovery period

Improving condition is not a reason to discontinue classes. For healthy people, lumbar exercises are necessary as a prophylactic for maintaining normal muscle tone and spinal flexibility. The complex is shown to be performed during this period, but before classes you should consult with a specialist.

1. Lying on your back, pull up to your chest bent legs.
2. Lying on the floor (feet touch the entire surface with the floor), lift the buttocks. Reject the pelvis left and right, up and down. Lower the fifth point of support on the floor, move your knees alternately in different directions. Complete the complex exercise "bike".
3. Pushups. After completing this exercise, go to the legs with your feet. First, they run to the side, then up.
4. Exercise "Cobra". Drop down on all fours, lean on your elbows. Bend your back up as much as possible and linger.
5. Exercise "Stand". Standing on your feet, lean against all the protruding parts against the wall, reach up with your hands. Hold the pose for 5 minutes, this will allow spinal stretching.
6. Exercises with fitball and swimming are considered effective.
7. Lumbosacral massage relaxes tense areas.

Therapeutic gymnastics Sergei Bubnovsky and its benefits

The author of more than 20 scientific papers, doctor and professor, Bubnovsky developed his own method of restoring work. Therapeutic gymnastics for herniation of the lumbar spine according to the method of Dr. Bubnovsky is intended to save the patient from the hernia without surgical intervention. Exercises will strengthen the muscles, develop the flexibility of the spine, while taking into account all the features, compliance with which is simply necessary in the presence of a hernia. Perform exercises for the waist under the force of any person.

In the above video, Professor Bubnovsky will tell in detail about the exercises for herniation of the lumbar spine. Using a specific example of a girl who has been diagnosed with osteochondrosis, he will show that regular sessions using a special technique can significantly improve the patient’s condition. Professional advice and an explanation of all the nuances will help to put this knowledge into practice. One of the main messages of this video is not to rely only on doctors, but to make efforts to preserve health.

Strength training according to Dr. Dikul

Treatment of intervertebral hernia at home is available to everyone. Dikul method includes three stages:

1. Respiratory exercises and exercises for the joints. Elements of yoga.
2. Restoration of tone and strengthening of muscles.
3. The development of spinal flexibility.

To get rid of acute pain  Do the following exercises for the lumbar. The starting position for the first four - kneeling. The number of repetitions for all exercises - 15 times.

1. Sit on the heels. Lean forward and bend over.
2. Lift the socks and take them alternately to the sides.
3. Knees together. We lower the pelvis to the left, then to the right (up to the floor or the sensation of pain, the amplitude depends on the degree of stretching). Feet and knees are not detached from the floor.
4. "Cat". We bend back first up then down. Do 15 repetitions.
5. Lying on your back, lower the joined bent knees to the floor or the sensation of pain (with time it will decrease - this is a sign that you are doing everything right) to the left and then to the right. Feet should remain on the floor.
6. Push ups. Lean on your knees, do the push ups exercise.

Video: exercise with hernia of intervertebral discs

It is very important to understand the correct execution of all exercises. Gymnastics with hernia of the spine should be carried out strictly according to the instructions developed by professionals. The video presented below provides comprehensive answers on the technique of performing exercises for the spine, the frequency of repetitions and other important aspects (such detailing is difficult to achieve by depicting exercises in a photo or describing it in the text). A qualified doctor will give important and valuable advice, the use of which in practice will help get rid of the hernia.

Hernia of the lumbar spine is the most frequent and severe complication of long-term osteochondrosis.

A similar disease affects every third person on the planet, approximately 45% of all patients develop a hernia on the background of osteochondrosis.

The treatment of hernias is almost always radical, however, doctors prefer to observe and keep the pathological process in check. To achieve this, neurosurgeons recommend regularly taking courses of drug therapy, physiotherapy and exercise therapy.

Gymnastics is almost a panacea for the prevention of intervertebral hernia exacerbations. It is important to do the right thing at the right time. What exercises are most effective and how to do gymnastics? The article provides descriptions of exercises for lumbar hernia  spine.

What are the objectives of the exercise complexes?

  Assigning complexes of exercise therapy, the doctor pursues several goals:

Strengthen the muscular corset supporting the diseased spine. With excessive relaxation of the muscles become "lethargic", hernial disc bulging becomes even more noticeable and dangerous.

Remove excessive tension from muscles. Not all muscles are pathologically relaxed. Some groups, on the contrary, are overstretched. This most often causes additional pain sensations. To cope with the pain, it is necessary to remove the hypertonicity of the muscles.

Improve the nutrition of the affected vertebral structures. Exercise has a beneficial effect on the blood supply to the disks and the entire spine as a whole.

The simplest exercises for lumbar spinal hernia

Despite the fact that all the exercises presented below are considered simple, they do not become less effective.

Therapeutic gymnastics complex №1

This complex is designed to be performed by persons in the period of acute illness. As a preventive measure, it can also be performed during remission.

1) Take a horizontal position. Extend the legs, arms spread, forming a position similar to the "star" pose. On the “one” account, put the right foot on the left (“throw” leg over the leg), on the “two” account turn the pelvis to the left, as if twisting the lower back. The head at this point must be turned to the right. The back should remain pressed to the floor. Then return to the original position.

2) Lie down. Maximum relax. Hands and feet should be in a natural position. Throw the right foot on the left. Now, while inhaling, you should twist the lower back to the left, linger in this position. The next step is to return to the original position.

3) Take a horizontal position. Place the heel of the left foot on the toes of the right. To rest Now, as in the previous exercises, twisting to the left is necessary, while simultaneously turning the neck in the opposite direction. Repeat several times.

4) Adopt an identical pose. In this exercise, speed plays a big role. The main difference from exercise “2” is the lack of need to be kept in a twisted position. After twisting, you should immediately return to the starting position and immediately perform the exercise, turning in the opposite direction.

5) Adopt a posture similar to those in previous exercises. Bend your legs at the knees, press to the stomach. Next you need to twist left, then right.

6) The way of doing the exercise is the same. Now it is important to put your foot on the knee of the opposite limb and twist it.

This set of exercises is aimed at training the muscles of the lumbosacral, as well as to increase the flexibility and mobility of the spinal column.

Gymnastics complex №2

This complex is considered a classic. It was developed over 20 years ago, but to this day it is exactly these exercises that are practiced in physical therapy rooms across the country. Gymnastics is great for all patients, but some exercises in the acute phase should be done carefully.

1) Stand up. Maximum relax the whole body. Legs at shoulder level, breathing calm, even. Clench fists. Now, tighten your arms in this way behind your back and press it against the lumbar section (with the fists placed one above the other). On inspiration, a vertical movement (from top to bottom) is made by fists, on the exhalation - the same movement, but in the opposite direction (from bottom to top).

2) Lie down. Straighten up Hands are “at the seams”, legs straight. Take a deep breath. It is necessary to maximally strain the muscles of the abdominals, and hold your breath. Exhale calmly and relax.

3) Sit on a high chair. Feet at shoulder level. Hands lay in the lower back. On the “one” account, make a diagonal tilt with the body to the right. On account of "two" to return the body to its original position. Now repeat the same thing, leaning in the other direction.

4) Take a horizontal position. Raise your hands above your head, relax. On the account of "one" bend at the waist, with his left hand reach for the socks. On the score "two" return to the starting position. Repeat the same with the other hand.

5) Squat down. Heels should be firmly pressed to the ground. Stretch your arms in front of you. With an effort to move the upper limbs forward, as if wanting to reach something. With proper performance should be felt fatigue in the shoulders.

Exercises "3", "5" must be performed with great care during periods of exacerbations.

Gymnastics complex №3

This complex is suitable for all patients, but to a greater extent it is designed for practicing during the period of “remission” of pathological symptoms.

1) Take a horizontal position. Legs bend at the knees. On a “one” account, raise the pelvis above the floor, linger in this position for 2-5 seconds. Then you need to go back to initial position.

2) Take a standing position. Legs at shoulder level, hands put on the belt. Start making circular motions with your pelvis. It is important that the legs remain motionless, only the pelvis itself “works”. Repeat the same exercise, rotating counterclockwise.

3) Lie down. Hands at the seams, legs straight. In a “one” account, raise the leg as high as possible above the floor. Linger in a pose. On account of the "two" to return the leg to its original position. Then repeat the exercise with the other limb. Important! This exercise is not suitable for people with pinching of the nerve roots.

4) Stand up. On the score "one" lean to the right. On the score "two" to return to its original position. Next, you must also lean in the other direction. You should not be zealous, the amplitude and depth of the slope should be comfortable for the patient. Violence over one’s own organism will not lead to anything good.

Technique exercises can be studied on video:

The most effective exercises for lumbar spinal hernia

In cases where health allows, you can go to more complex and effective complexes  exercises.

Gymnastics complex №1

1) Take a horizontal position. Breathing smooth, rhythmic. In this exercise, the respiratory movements are performed with the participation of the diaphragm. Start breathing in the "belly" rib cage  do not engage. According to the account "one" - breath, "two" - exhale. On the exhale, the stomach to draw in. Too much to inflate the stomach is not necessary.

2) Lie down. Hands at the seams, legs straightened. On the “fold” account, bend the leg at the knee, the other leg remains straight. On a score of "two," take a straight limb in the opposite direction. On the count of "three" bend the second leg. Then return to the starting position and repeat the same with the other limb.

3) Take a horizontal position. Both legs are straight, arms folded into the lock and under the head. While inhaling, bend both legs at the knees, stretch your legs over your legs. On the exhale, return the legs to their original position. Now you need to repeat the same opposite limb.

4) Lie down. Relax. Hands bend at the elbows and put on the floor, feet slightly raise above the floor level. Perform circular movements with hands and feet, first clockwise, then counterclockwise. To perform this exercise, it is recommended to put a roller or a small pillow under the lower back. So the load on the lower back will be less.

5) Take a recumbent position. On a “one” account, cross your legs. According to the “two” account, raise the bent leg up to the limit (as far as possible). Stretch your arms to the raised leg. On the count of "three" to return the legs to their original, straight position.

6) Repeat exercise “1”, take a breath and relax.

Therapeutic gymnastics complex №2

1) Take a horizontal position. Arms and legs spread to the side, forming a "star". Take a deep breath. Bend one leg at the knee and pull up to the stomach, exhale. If you can not press the leg, you should help with your hands. Then return to the original position. Repeat the exercise with the second leg.

2) The position is identical. According to the “one” account, “hug” yourself. Feet rotate along the axis so that the socks are facing each other. This exercise helps to strengthen the muscles of the lumbosacral.

3) Lie down. Hands at the seams, legs straightened. The whole body should be relaxed. While inhaling, slightly raise the body, trying to examine the feet. Legs must be immobile. Return to the original position. Repeat several times.

4) Take the same position. Bend your legs at the knees, feet firmly pressed to the floor. At the expense of "time" to twist the torso, rise and touch the palm of the opposite knee.

5) Lie on your back. Slightly raise the pelvis above the floor, sharply lower it.

6) Lie on the stomach. Legs straighten. Inhale and bend one leg at the knee. Then bend the other leg.

The presented complexes can only be performed in remission.

How to do exercises with lumbar spinal hernia

In the network, as well as in specialized publications, there are many sets of exercises. However, few people warn their readers. Meanwhile, there are several rules for the practice of gymnastics.

Should not be too zealous. Excessive twisting, a lot of unnecessary movements, all this will lead to the opposite result.

Exercises should be performed slowly, thoughtfully and smoothly. Only then will gymnastics be safe and effective.

It is necessary to closely monitor the rhythm of breathing and heart rate. Ideally, neither should become rapid. If this effect is observed - this is the basis to facilitate the program of studies.

You can do at home, but still much better to do the exercises under the supervision of an exercise therapy doctor in a small group.

Pain should not be. Pain is a trouble signal. Hence, the specific exercise is not suitable.

First you need to start with a small number of repetitions. 3-5 times will be enough.

In order to get the result, it is important to do gymnastics several times a day.

When there is pain in the back, or rather, in the lumbar region, many people wonder: how can you quickly and painlessly get rid of the painful and constantly haunting pain?

Highly qualified doctors give an unequivocal answer to this question - therapeutic gymnastics will help.

This article will tell in detail about all the subtleties and nuances of therapeutic exercises for the lumbar spine, about the areas of application and contraindications of such therapy.

To know how to deal with pain in the lumbar region, you should carefully examine the anatomy of the lumbar spine.

This section of the spine consists of 5 fairly large vertebrae.

Some people have a pathology called lumbarization - 6 vertebrae instead of 5.

However, the presence of such a pathology does not affect human health.

With the help of the lumbar spine, the immobile sacrum and the sedentary thorax are connected.

The normal shape of the lumbar spine is a slight bend forward, but in our day the wrong spinal curvature is very common due to a sedentary lifestyle.

Fortunately, such deviations are treated with a set of special exercises.

What can harm the spine?

Due to the fact that the lumbar spine is equipped with a large number of sensitive nerve endings, movable vertebrae, flexible joints and complex joints of bone elements, it can easily be damaged.

The complex structure of the vascular network makes blood supply to the lumbar region difficult.

The lumbar region has a huge load, as it performs a protective function - it protects spinal cord  from various kinds of damage.

When lifting weights, pressure on the lumbar region also increases significantly, as it takes most of the load on itself.

That is why this section of the spine is often exposed to all kinds of damage.

Without calculating our strength, we harm the lumbar spine and the spine as a whole.

What diseases require gymnastics?

There are many different diseases of the lumbar spine, in which gymnastics will be very effective.

Consider the most common ailments for which therapeutic exercises are needed.

Spondylosis

Most often, this disease occurs already in mature and old age.

This is due to the fact that at a young age the vertebrae are less mobile, moreover, they have a regular shape and a smooth surface. But with age, the structure of the vertebrae changes, small protrusions and spikes appear on them.

First of all, spondylosis is characterized by deformity and change in the shape of the vertebrae.

Special gymnastics is not only able to strengthen the muscular system of the spine, but also to eliminate this disease.

Hernia of the lumbar spine

You can earn a sedentary lifestyle, and with too serious physical exertion.

The normal level of human activity contributes to the saturation of the vertebrae and intervertebral discs  oxygen, and a sedentary lifestyle, in turn, leads to a decrease in strength, and subsequently, rupture of the disk.

Medical gymnastics for the lumbar spine with hernia will help strengthen the intervertebral discs (the exercises will be described somewhat below).

Osteoporosis

Characterized by a change in the shape of the spine and vertebrae.

The bones become brittle, porous and lose mass. This is due to a lack of calcium in the body.

Besides proper nutrition, productive is gymnastics, which aims to strengthen all the muscles and bones of the body.

Narrowing (stenosis) of the spinal canal

Sooner or later, the vertebral canal through which the hypersensitive nerve endings pass is narrowed.

As a result, the nerves can be compressed, which often leads to the onset of the inflammatory process.

Based on the anatomical features of the spine, it can be said that even a slight narrowing can be fatal and lead to irreversible consequences.

Therapy in the form of therapeutic gymnastics is aimed primarily at reducing pain and eliminating the inflammatory process.

Also, gymnastics is necessary so that the nerve is not subsequently damaged.

Lumbago, or sciatica

Appears due to changes in the shape of intervertebral discs, as well as joints.

The most common symptom is the appearance of acute, sudden pain in the lumbar region when performing any actions related to the inclinations (at the same time, the person cannot be straightened for a long time).

Gymnastics helps to avoid attacks of pain, and soon completely get rid of the disease.

Video: exercises for lower back pain

When exercise is contraindicated?

Nevertheless, effective exercises designed to get rid of unpleasant diseases of the lumbar spine have contraindications.

The main ones include:

Early stage of the disease

You should not start the course of therapeutic gymnastics on early stages  diseases, as this may provoke an exacerbation of the disease, and in the future - increased pain.

Therefore, for the beginning it is worthwhile to carry out the drug treatment of the disease in order to eliminate the foci of the disease.

Temperature

If the body temperature is elevated, refuse to exercise.

Too heat  contributes to increased pain in the lumbar region, while therapeutic gymnastics is designed directly to eliminate them.

Oncological diseases

The presence of cancer significantly affects the state of the body and its normal functioning.

Even the most experienced specialist doesn’t know how the patient's body will react to an external factor in the form of therapeutic gymnastics.

Therefore, doctors advise to refrain from treating lumbar diseases with the help of a complex of exercises for malignant tumors.

Infectious diseases

In infectious diseases, as well as inflammatory processes  in the body, it is not necessary to practice physiotherapy, as this can cause exacerbation of diseases.

Bleeding

External or internal bleeding is the main contraindication for the use of therapeutic exercises.

Careless movement can cause increased bleeding, and this, in turn, exposes a person’s life to danger, and can even be fatal.

Pregnancy

If you are pregnant, then you should not perform exercises for the lumbar, as they require a large load on the spine.

The body is already experiencing tremendous stress, because you carry a child.

Exercises to strengthen the lumbar

Doctors say that gymnastics to strengthen the spine is useful to carry out as in preventive measuresin order to avoid diseases of the back, and for the treatment of immediate lumbar ailments.

Since back pain, or rather, in the lumbar region, is a scourge of modern society, it is useful to remember a few exercises to strengthen the lumbar section.

It is enough to spend 10-15 minutes daily so that back pain does not bother you until old age.

So, let's start gymnastics, which helps strengthen the lumbar spine and the spine as a whole.

Exercise 1

For the following exercise, you will need a small, clean mat.

Inhale as deeply as possible, count to five, and exhale while lifting your chest up.

Repeat this algorithm 10 more times.

Exercise 2

Lie on a hard surface with your back down, spread your arms to the side. Take a deep breath and exhale.

Try to stay in that position for as long as possible, then lower your legs, relax and repeat the exercise 7-10 times.

Exercise 3

For the next exercise, you will also need a hard surface (for example, a floor without carpet).

Lie on your back, stretch your arms in different directions, and bend your legs.

Then turn your knees in different directions, and the head must be directed to the opposite side of the knees.

Continue to perform this exercise for 3-5 minutes.

With the help of the above gymnastic exercises you can successfully strengthen the lumbar region.

Methodology Vyacheslav Pilyuyko

Professional neurologist Vyacheslav Pilyuyko has been dealing with diseases that affect the spine for many years.

His clinic specializes in effective and effective methods of treatment of diseases of the spine, including the lumbar spine. One of them is therapeutic gymnastics.

Do not forget that thanks to therapeutic gymnastics you can get rid of various diseases  lumbar spine without surgery.

Video: Pilyuyko method

Bubnovsky technique

It should be said that to strengthen the back, in particular the lumbar, there are a lot of different methods.

Effective or not, only one who has experienced pain in the lumbar region can judge.

Judging by the numerous positive reviews, a set of exercises for the back muscles, which was developed by Sergei Mikhailovich Bubnovsky, a professor and doctor of medical sciences, is very effective.

According to Bubnovsky, the most effective are those exercises with which you can use not only the muscles of the back, but the whole body.

Sergei Bubnovsky created a whole set of exercises for gymnastics, which saves people from pain in the lumbar region.

Video: a set of exercises for the back according to the method of Bubnovsky

Exercises for stretching the spine

Stretching is a unique process of relaxing and restoring the spine after a long and busy day.

Should learn to perform not difficult exercises  for flexibility of the spine, and for a long time it will not bother you with troubles in the form of pain.

Exercise 1

Stay in this position for 10-15 minutes, then return to the starting position, and repeat the exercise again.

It is necessary to perform the exercise 10 times.

Exercise 2 (on the horizontal bar)

This is a great way to achieve deep stretching of the spine.

The simplest thing: hang on the horizontal bar, legs bent.

Try to stay in that position for about one minute, then rest.

Repeat the exercise 3 times.

Exercise 3

Sit on any hard surface. Pull out in front of you left foot, and bend the right knee.

Fix this position for 10 seconds, and return to the starting position. Do the same with your right foot.

This complex of therapeutic gymnastics is designed for people suffering from constant back pain, and for those who carefully monitor their health and well-being.

Do not forget that the key to the effectiveness of these exercises is systematic.

Therefore, try every evening, after you finish all the important things, devote twenty minutes to performing a set of exercises for stretching the spine.

Video: exercises to relieve tension and stretch the waist

About the benefits of swimming

Also, in order for the spine to be flexible, learn to swim.

Experts have proved that during swimming, the back muscles relax, and this significantly affects the spine and its departments, in particular the lumbar region.

Visiting the pool twice a week, you will get rid of aching pain in the lower back, and secure yourself from the sudden appearance of various ailments of the back.

The benefits of yoga

Yoga can also be called a kind of complex medical gymnastics.

It has long been known that with the help of tension of specific muscles, when performing certain asanas, the spine stretches, becoming flexible, the intervertebral disks are released from constant pressure in the form of friction.

All this reduces the sensitivity of the spinal nerves, so when systematically practicing yoga, the back becomes healthy and flexible.

Video: yoga for the lumbar

A set of exercises for various diseases

Medical gymnastics is a great way to eliminate pain in the back area without operating procedures.

This explains the prevalence and popularity of the use of a set of exercises instead of a scalpel and medication.

Consider the exercises that should be performed for certain diseases of the lumbar spine.

With protrusion and hernia of the lumbar spine

Pay proper attention to breathing during various exercises.

Try to breathe slowly and deeply, while raising and lowering the chest, but do not hold your breath, because this leads to an excessive load on the spine.

Gymnastics for the lumbar spine with hernia includes some rather unusual exercises, such as walking on all fours.

In order to quickly get rid of a hernia or protrusion, as much as possible go through the house on all fours.

With excessive lordosis

Lumbar lordosis occurs quite often in students who have to “hump” over notes and textbooks.

To get rid of him, you must perform these exercises:

• stand up against the wall and try to touch her lower back;
• bend forward.

With instability of the vertebrae

Yoga will help to get rid of such problems as instability of the spine - excessive mobility of the vertebrae, which leads to excessive sensitivity of the nerves of the back.

Some yoga asanas should be studied.

Remember that spinal instability is treated primarily with standing asanas.

Only in this case, you will be able to get rid of the instability of the spine.

With scoliosis

The treatment of scoliosis gymnastics is common.

Today there are a number effective exercisesthat will help eliminate the disease in the shortest possible time, and at home:

• every day you need to lie down on a hard surface, and raise your head and shoulders. Hold this position for 10 seconds.
• even neurologists recommend such an exercise: lie down on your stomach and lift your head, legs and shoulders at the same time.

With spondylosis

It is useful to perform foot strokes, but your hands should hold on to any support.

Another very useful exercise that consists in the following: lie down on your stomach and lift your arms and legs alternately.

If you combine exercises with swimming and jogging, the quick elimination of diseases of the back is guaranteed!

As we can see, with the help of carefully thought-out and simple movements, therapeutic exercises are quite capable of curing a person from lumbar spine diseases.

Millions of people resort to therapeutic gymnastics, try it and you!

Intervertebral hernia localized in one or another part of the spinal column is a fairly frequent pathology of a modern upright erect person. In the pathogenesis of the disease is the deformation intervertebral disc  (anatomical structure connecting the vertebrae) and protrusion of it beyond the spinal column. The protruding part of the disk squeezes nearby tissues, including nerves, blood vessels, and sometimes the spinal cord, which leads to the development of typical symptoms of the disease and dysfunction of the spine and internal organs.

The disease is often associated with osteochondrosis of the spine, considering it as one of the main causes of the deformation of the intervertebral discs. However, the list of causes and factors predisposing to pathology is much broader, and it develops due to improper loads on the spine.

The treatment of the disease is complex, is chosen individually depending on the stage of the disease, the general condition of the patient and the accompanying pathology, includes methods of conservative therapy, and in some cases resort to surgical intervention. Medical gymnastics with hernia of the spine is a mandatory element of treatment, helps strengthen muscles, activate blood circulation in the affected segment of the spine and reduce symptoms.

Features of gymnastics with hernia of intervertebral disk

Treatment of hernia exercises contributes to the formation of adaptive mechanisms that are aimed at establishing physiological balance in the affected segment of the spine. Exercises allow you to prevent further progression of the disease, to accelerate the resorption processes, which lead to resorption or a significant decrease in the size of the hernial protrusion. Physical activity is accompanied by basic therapy, treatment regimen, diet, and other activities prescribed by the doctor and, if properly performed, leads to:

• reduce pain;
• elimination of other symptoms (tingling, headaches, numbness in the back, limbs, etc.);
• restoring spinal flexibility;
• increase overall tone and mood. And the right motivation, as you know, only contributes to the treatment of the disease.

For each section of the spinal column there are separate sets of exercises. Depending on the stage and severity of the disease, classes are held in a sparing, medical-training and training regimes. The first two lead to mobilization and stretching of the spine, as well as relaxation muscle tissue. The third is aimed at stabilizing the spinal column.

The rules of the exercises for spinal hernia:

All techniques, their combination, the number of repetitions should be selected by a doctor! In case of sudden or abnormal movement, the infringement of the nerve roots or even the rupture of the fibrous ring of the damaged disc can develop. It is advisable to learn therapeutic gymnastics under the conditions of the rehabilitation department under the guidance of an exercise therapy instructor, and at least consult with your doctor if it is possible to perform certain techniques in your particular case.

1. Any techniques that require sharp movements, high-amplitude tilts from a standing position, jumps, significant rotational movements of the body, deep squats, lifting weights and a strong curl of the spine, as well as running, are not allowed.
2. Classes are held regularly, every day, in a pre-ventilated room, preferably on the floor on a special gymnastic mat.
3. All techniques are performed at a slow pace, smoothly and carefully, tracking the state and any sensations: dizziness, numbness, tingling and pain indicate that the exercise is performed incorrectly or contraindicated in a particular case. If there was a slight pain after the first day of training, you should lie on your back on a flat surface, unload your back.
4. The load and range of motion increase gradually.
5. Technically difficult exercises should not try to perform the first time. The spine should become more flexible, and this is only possible after 1-2 months of training.
6. Each exercise, unless otherwise specified, is repeated 5-10 times.
7. After class should not be very tired. If this is the case, you need to reduce the duration of exercise therapy and the number of repetitions.
8. In addition to the complex, in addition during the day, on the condition of good health and an adequate response of the body, it is recommended:
   • morning exercises in the form of a 10-minute workout;
   • short warm-up and discharge of the spine every 2 hours;
   • back unloading before bedtime (calm walk, swimming, Strelnikova breathing exercises).

How can you quickly achieve a therapeutic effect? It is difficult to answer this question, even in mild cases, treatment may take a period of six months to several years. In any case, no need to hope for an instant cure (and even more so to believe dubious ways and healers who promise to get rid of a hernia in a week). This is a long process that requires patience and perseverance from the patient.

Exercises in the acute period with intervertebral hernia of different localization

Gymnastics for the back with a hernia in the acute period eliminates the direct load on the spine (including active movement) and is aimed at complete relaxation of the muscles in the affected segment. In parallel, movements are carried out with the tension of the muscles of the arms and legs and other parts of the body. This unique combination provides the maximum effect and leads to a significant improvement of the condition, stretching of the spine and elimination of unpleasant sensations in the limbs.

Training is carried out from a supine position, on a hard, flat surface.

Performance technique	Effect	Picture
Lie on your back. Close your eyes and try to relax your body as much as possible. Perform deep even breaths and exhalations. Hold for at least 5 min.	Muscle relaxation and stress relief from the spinal column.
The starting position is the same. Slowly pull the toes towards you to feel the spine stretching, then relax. Repeat another 4 p.	Stretching the spine.
Gently bend the legs at the knees so that the feet do not come off the floor. Slowly bring your knees to your chest, clasping your lower legs and holding them close to you. Bend your head, try to reach your knees with your chin. To fix this position, as if to curl up into a ball. Repeat 1 p.
Lying flat on the back, arms parallel to the body, breathing is calm: quickly squeeze and unclench the fingers. Repeat 10 p.	Normalization of blood circulation in upper limbs, elimination of paresthesias.
Lie on your back. Open your arms, bend them at the elbow and squeeze the hand into a fist, try to touch the shoulder with your fists. Then straighten your arms and relax your hands. Repeat 10 p. at a fast pace.	Strengthening the muscles of the shoulder, restoration of blood circulation, getting rid of paresthesias.
Alternately pull on the toe of the left or right leg. Repeat on the score from 1 to 20 at a fast pace.	Normalization of blood circulation and getting rid of paresthesias in the lower limbs.

What exercises to do with hernia in remission

The complex should begin with the techniques performed on the back. After mastering the latter, you can add exercises on the abdomen, all fours from their sitting position. But the exercises from standing when intervertebral hernia  not recommended even after stabilization of the spinal column, because they give the maximum load on it (except for the pathology of the cervical spine).

Performance technique	Effect	Picture
Lie on your back, raise your head and keep it on weight, counting to 10, while sipping your toes. Repeat 4 p.	Strengthening muscle tissue, upper back and neck. Stretching the spine.
Lie on your back, lift your head and keep it on weight, counting up to 5, lifting the right leg straight and keeping it at a distance of 15 cm in weight. Repeat the same technique with your left foot. Repeat 4-8 p.	Strengthening the muscles of the back.
Lie on your back, and "turn the bike", first with one leg, then with the second. Start for 30 seconds. minute on each leg, bring up to 2.5 minutes.	Strengthening the muscles of the legs and back.
Lie on your back, arms to the side, bend your knees, put your feet on the floor. Bend the legs left and right, performing a neat twist in the lumbar region.	Restoration of mobility and flexibility in the lumbar spine.
To lie on the stomach, arms stretch forward, palms down. Tear off straight arms and legs from the floor (slightly, to a height of about 10 cm) and fix this position for 10 seconds. Repeat 2 p.	Strengthening the muscular system of the back.
Lie on the stomach, arms parallel to the body. Quickly bend the legs at the knees, trying to heels to touch the buttocks. Repeat 10 times.	Stretching the spine, improving blood circulation in the legs, strengthening the back muscles.
Stand on all fours, bend your back, chin up. Then arch the back, head down. Repeat 5-10 times at a slow pace.	Improving the flexibility of the spine.
Sit on the floor, slowly tilt your head back and forth, and then left and right.	Restoration of flexibility in the cervical region.
Perform a hanging on the crossbar on straightened arms, so that the body is on weight, but without push-ups, how much it will turn out. This exercise can be performed only when agreed with the doctor - in some cases stretching the spine leads to even greater muscle spasm!	Unloading and stretching the spine.

Gymnastics for the back with hernias of different localization in remission

Cervical Hernia Exercises

It is possible to start them after the acute period has passed, the main symptoms have gone or have significantly decreased. Exercises for hernia of the cervical region contribute to the improvement of blood circulation in the brain and damaged areas, elimination of pain in the neck and head, and noise in the ears. They help restore the mobility of the spinal column, increase its flexibility, and relieve tense muscles.

Performance technique	Picture
Lie on your back on a soft gymnastic mat or flat couch. Gently press the back of the head onto the couch / mat without a strong stop. Then, from the same position, press the back of the head onto the arm. Run multiple approaches.
Lie on your back and lift your head above the floor at a 45 ° angle. Try to keep her in this position for 10 seconds. Repeat 5 p.
Lie on your stomach and press your forehead on the surface (as above). Then, from the same position, press the back of the head onto the arm.
Sit on a chair or on the floor with a flat back. Alternately lower and raise the shoulders. Repeat for 3 min.
Sit on a chair or on the floor with a flat back (or become, if it is more convenient), relax your hands and put on your knees or belt (if the exercise is performed standing up). Turn your head left and right, first with a small amplitude, gradually increasing the angle of rotation. The shoulder girdle must be fixed.
The exercise is performed as described above, but the head is tilted back and forth, trying to touch the chest notch with the chin. However, it is impossible to throw your head back strongly. The shoulder girdle must be fixed.
From a sitting position, slowly turn the head to the right, then fix it for 5 seconds. in this position, and to the left, also fix for 5 seconds.
To stand on all fours and slowly lower the head down so that it hangs down freely, and with its gravity it stretches the spine. Stay in this position for 1-2 minutes.

Exercises for chest hernia

Defeat in this department develops slowly and often occurs on the background of injuries or osteochondrosis. Gymnastics for the spine with a hernia of the thoracic region allows to improve the mobility of the spinal column, provides the possibility of deep breathing.

Performance technique	Picture
Sit on a chair, put your hands behind your head and bend back so that your back is pressed to the upper part of the back of the chair. After that, lean forward. Repeat 3-4 p.
Sit on a chair, hands put behind the head, the upper back should rest against the edge of the back of the chair. Perform deflections, as described above, but with the observance of breathing techniques: breathing in when bending backward and exhaling while bending forward. Repeat exercise 3-4 p.
Lie on your back on a straight surface, put a medium-hard roller with a diameter of 10 cm under the thoracic region. Put your hands behind your head. Bend and inhale, then lift the torso and exhale. Repeat 3-4 p., Promoting the roller along the spine.
Lie on your back, bend and press your legs to your chest. Slowly grasp the head and bring the forehead to the knees, slowly taking the initial position. Repeat 10 p.
Lie on the floor, legs bend at the knees, hands to rest with elbows on the floor at shoulder height. From this position, raise the body to form a small bridge, fix the position and descend. Repeat 5 p.
Sit on a chair and wrap a towel at the bottom of the chest, grasp the free ends of the towel with your hands. Breathe in deeply and, as you exhale, pull off the towel. Inhale, loosen the tension of the towel. Repeat 5-10 p.
Stand on the floor, legs put a little apart. Extend your arms above your head, while grabbing the wrist of your right hand with your left hand. Do tilt to the left while sipping your right hand. On the right side there will be a feeling of stiffness of the lateral muscles of the chest. Change hands and repeat in the opposite direction. Run 5-10 p. in every direction. Exercise is permissible only after six months of training!

Exercises for lumbar spinal hernia

Gymnastics helps to strengthen the muscular corset, improve blood circulation, develop adaptive mechanisms to restore the physiological balance in the lumbar spine. Exercises for lumbar hernia reduce protrusion of the discs, help to eliminate the blocking of nerve roots.

Lie on your stomach and stretch your arms forward. Slowly raise your arms and legs, bend your torso and hold such a pose for 3 seconds, then try to bend even more, feeling the tension in your lower back muscles. Slowly descend to the starting position. Repeat 4-5 p.
To lie on the stomach, arms bent in the elbows, put your palms on the floor shoulder-width apart. Slowly lift a healthy leg (which does not give back pain) and bend over. Hold position 3 sec. and sink to the floor. Repeat 4-5 p.
Lie down on your stomach, at the same time stretch your right arm up and forward, and your left leg back up slightly. Then change the arm and leg. There must be a feeling that the spine is stretched.
Become on all fours. When you inhale, bend over (bend your back up) and hold this position for a couple of seconds, and on an exhale bend down, throwing your head back. Repeat 4-5 p.
Lie on your back, legs bend at the knees. Lift the pelvis, straining the muscles of the buttocks. Hold the body at the top point for 3-5 seconds and slowly sink to the floor. Repeat 4-5 times.
Lie on your back and alternately tighten your legs bent at the knees to your chest, hold at the top point for a few seconds and slowly take the starting position. Repeat 5 p. on each leg.
Lie on your back and perform the movements of the legs "bike" for 1-3 minutes.
Lie on your back, stretch your arms in front of you, bend your legs a little at the knees, slowly lift top part  torso, reaching for the knees. Stay in this position for 10-15 seconds. Slowly lie down. Repeat 3 p.

For hernia of the lumbar region, yoga, swimming in the pool, Pilates, body flex and special training systems according to the authors are also useful.

Special attention is given to the exercises of Bubnovsky with a hernia, with which the doctor and his colleagues teach patients in kinesitherapy centers. All methods are based on the use of internal reserves of the body, i.e. on self healing. In addition, in the Bubnovsky centers there are special simulators designed by him that enhance the effect of training. Gymnastics Bubnovsky is unique: medical complexes can not be found on the Internet, they are developed individually for each patient, taking into account the recovery capabilities of the body. Many people who were treated in the doctor’s centers consider themselves to be absolutely healthy people. However, not everyone, including in the medical environment, supports the author’s method of treatment, consider it dangerous to completely refuse drug treatmentwhich is positioned by Bubnovsky.

Exercises after hernia removal

The early recovery period eliminates the load on the spine, so exercise therapy can be assigned no earlier than 2-4 weeks after surgery.

There is no established exercise program that all patients adhere to after a hernia is removed. Rehabilitation and the choice of specific methods depend on the degree of complexity of the disease, and on the method of surgical intervention, and on the characteristics of the patient. For each period of rehabilitation, a set of exercises is selected, it is very important not to exceed the allowable load and, in general, to observe a gentle, restrictive regimen that will avoid relapse.

Exercises for herniated discs are not a panacea, but a proven, effective and free way to get the disease under control and improve your health!

Exercises for intervertebral hernia are a mandatory method of treating a disease and preventing the development of complications. A specially designed course is an ideal option for those who care for their own health.

In case of intervertebral hernia, it is necessary to do exercises every day. Already during the first workout, discomfort will begin to pass, but one should not expect that only one lesson will save the situation. Have to do every day, gradually increasing the load. Of course, no need to overstrain. Be sure to read the instructions and recommendations for each exercise and to monitor the correct implementation.

Begin to engage with the most simple exercises  and combinations, because they do not overstrain the muscles. After all, it is necessary to treat the back, and not to try to hurt it. Then gradually the complexity of the tasks increases, as well as the load. The body gradually adapts to new exercises.

Be sure to note the exercises and complexes that are of great benefit and after them the person feels much better. During the workout, emphasis should be placed on them.

You can not make a complex, if you feel a lot of pain. First, preparation from simple tasks is required, and then it is already possible to move from warm-up to basic complexes. During periods of exacerbation, you can not immediately begin training. You must first take pain pills. Of course, in the first days of training it seems very painful, but then discomfort  will not be so strong. A week later, the body will get used to regular exercise, so that it will be much easier to perform gymnastics.

Start all the exercises you need to be very careful. Do not perform sharp movements, exercises that require great effort. The amplitude should be small, so do not make sweeping movements. Only gradually can we increase the load, dynamics and amplitude. It is very important to follow the course of training to avoid lumbago, pain or other unpleasant sensations.

Specially designed spine complexes help eliminate painful sensations  and discomfort, however, if a person is disturbed severe painit is better to start the lesson only after the aggravation has passed. These days it will be much more useful to just lie down and try not to strain your back once more. You should not engage in these days through force. So recovery is not exactly coming for a long time. Do not overestimate their own strength and capabilities in the physical plane. No need to strive to fulfill the maximum, because it can and hurt yourself.

Because of a hernia, a person feels pain and discomfort in the back. A special complex will help strengthen the muscles of the back, which make up the corset for the spinal column. In addition, thanks to the movement improves the transport of oxygen and nutrients to the cells of the tissues, so that the state of health will begin to improve. Blood circulation, metabolic processes also gradually return to normal in these areas.

Set of exercises

Perform tasks required every day. Otherwise, the state of health due to a hernia will not improve for a long time. Each time the complex needs to be adjusted to its own capabilities, since all people have different physical abilities. All tasks must be done very carefully.

• Exercise 1.

• Task 2.

Now you need to take turns to raise the shoulders, and then make the movement simultaneously with both shoulders. Next you need to make circular movements with shoulders.

• Task 3.

It is necessary to make the usual bends forward, backward, to the sides by the body. In this case, the legs should be placed shoulder-width apart and fix the lower part of the body in this position. After that, you need to perform the usual circular movements of the trunk.

• Task 4.

You need to lie on your back, and fix your hands in the lock under your knees. In turn, you need to tighten, then right, then the left leg in the chest, bending it in the knee. The free leg must lie on the floor. When the leg is raised, it must be held for half a minute, and then smoothly lowered to the floor. It is recommended to do 8 repetitions.

• Task 5.

The following task is very useful for the spine. It is necessary to lie down on your back and bend your knees. Feet need to fix pressed to the floor. Now you need to lift the buttocks up, but the shoulders should not come off the floor. With a raised pelvis should hold for at least 5 seconds, and then return the body to its original position. You can not hold your breath. It is recommended to repeat this task 10 times.

• Task 6.

Again you need to lie on your back and bend your knees. Hands should clasp the chest and hold the hands by the elbows. Now you need to turn your head to the right. Your knees should be relaxed. They go down effortlessly. Then you need to raise your legs to the starting position. Then you need to turn your head in the opposite direction.

• Task 7.

Again, you must lie on your back and bend your knees. The legs are placed together. Now the body needs to be bent slowly and pulled to the knees, reaching down with your hands. It is necessary to ensure that the muscles in the neck are not strained. Need to do 10 repetitions. Separately in this position, you can make another movement. Hands need to fix behind the head and pull the chin to the chest.

• Task 8.

Now you need to rest on the palms and knees. Head needs to look forward. First, the back should slowly sag down as far as possible. Then she needs to bend and pull up, dropping her head down. This stretching is very useful for the back. Need to complete 10 approaches.

• Task 9.

Now you need to be in the same position as in the previous task. This time should work the pelvis. It must be rotated to the sides in turns. The shoulders cannot be moved, so they must be locked in one position. It is recommended to perform 12 approaches.

• Task 10.

Again, you need to remain in the same position as in the previous two complexes. At this time, you need to pull one arm forward and at the same time pull it backward opposite leg. Head rises up. After that, you need to change the legs and arms. There are at least 6 such approaches on each side.

• Task 11.

Again you need to lean on your knees and palms. Then you need to lower the pelvis on the heels, and slowly raise the torso until it returns to its original position and begins to move on. Feet should be lowered to the floor evenly, as if the person is planning to push out, but his hands can not bend. Such a complex should be repeated 7 times.

• Task 12.

It is necessary to lie down on the stomach and rest your hands on the floor. Now the torso needs to be torn off from the floor, but the legs must lie flat. This is done until the arms are fully unbent. Head should look up. In this position, you need to hold on for a few seconds, and then return slowly to its original position. This complex is recommended for stretching and strengthening the muscles that form the corset for the spinal column.

As output

When a herniated disc is recommended to engage in therapeutic exercises. However, do not expect instant results. Of course, you can get rid of light discomfort and pain immediately, but the desired effect can be achieved only if you practice regularly for at least 3-6 months, and it will take a year to fix the result. But every day the patient's condition will improve.