Exercises for spinal hernia: effective complexes

Exercises for a herniated disc - a rupture of the outer fibrous membrane of the intervertebral disc and displacement of its nucleus into the lumen of the spinal canal - are an integral part of the therapy for this pathology.

A set of exercises for a spinal hernia must be selected in accordance with which part of the spine the disc is damaged and how significant its protrusion is. It should be taken into account that the mobility of the cervical, thoracic and lumbar spine is different. Moreover, it is different for different people... In addition, not all exercises are suitable in the case of removal of a spinal hernia.

Read on to find out which exercises are the most effective for a herniated disc and how to do them.

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Effective exercises for spinal hernia

Effective exercises for a herniated disc are exercises aimed at strengthening the deep and superficial muscles of the back, lower back (lumbar triangle) and neck.

It is believed that by strengthening the muscles and their ligaments, we provide the spinal column with reliable support in the form of the so-called muscular corset. If this "corset" has a sufficient level of development, then there is no need to worry about the stability of the spine and its intervertebral discs.

However, in modern vertebrology (a section of orthopedics dealing with pathologies of the spinal column), there is an opinion that by increasing the strength of the muscular corset of the spine, the compression on its supporting segments - intervertebral discs and facet joints - increases significantly. Especially in static body positions and significant muscle tension. Some vertebrologists recommend a universal method of preventing and solving problems with intervertebral hernias - regular walking at a calm (promenade) pace for up to two hours in a row.

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Exercises for a herniated lumbar disc

In order for exercises for a lumbar hernia (as well as all exercises for this pathology of any localization) to be beneficial, you must necessarily agree on them with your attending physician and exercise therapy specialist. This rule should not be violated - for your own good.

A set of exercises for a herniated disc in the lumbar region is done mainly lying on your back. To do this, you need to put a gym mat or a wool blanket folded in three lengthwise on the floor.

Exercise I:

Starting position: lying on your back, arms straight at the sides of your body, legs straight. Straining the feet of both legs, pull them towards your shins (towards you), while straining your neck, try to bring your chin as close to your chest as possible. Hold this position for 5 seconds and slowly return to the starting position as you exhale. Repeat 8-10 times.

Exercise II:

Starting position, as in the previous exercise. Without lifting your feet off the floor and without leaning on your hands, slowly lift your head and upper back as you inhale, hold the pose for a few seconds and just as slowly (as you exhale) return to the starting position. After each repetition, pause for 5 seconds. The minimum number of repetitions is 5, the maximum is 15.

Exercise III:

The starting position is the same, but the legs are bent at the knees. As you inhale, lift the pelvis off the floor, keeping the upper body on the shoulder blades, neck and back of the head. Hold the position for a few seconds and as you exhale, return to the starting position. Number of repetitions – 5.

Exercise IV:

The starting position is the same, but put your hands behind your head. You need to bend your legs at the knees one by one and try to bring them as close to your chest as possible. When bending your legs, inhale, when straightening, exhale. Number of repetitions - 10 (each leg).

Exercise V:

Lie on your back, arms and legs straight. Raise your right leg and left arm (while inhaling) up at the same time, hold the pose for a few seconds and slowly lower it while exhaling. Do the same movement with your left leg and right arm. Total number of repetitions – 10.

Exercise VI:

Lie on your stomach, legs straight, arms bent at the elbows on the floor near the body. Resting your palms on the floor, inhale and lift your head and back off the floor, arch your back, throwing your head back. Exhale and return to the starting position. Number of repetitions - 10.

Exercises for a herniated disc in the cervical spine

These exercises for herniated discs focus on the cervical region and should help the longus colli, longus capitis, scalene muscles and sternocleidomastoid muscles become more flexible and facilitate the work of all seven cervical vertebrae.

Exercise I:

In a standing or sitting position (whichever is more comfortable for you), straighten your shoulders and smoothly turn your head alternately left-straight-right, and then in the reverse order, gradually increasing the amplitude of the turns. Do the exercise 10 times.

Exercise II:

The starting position is the same, but now you should slowly and smoothly tilt your head forward, bringing your chin as close as possible to the hollow between the collarbones. Then slowly raise your head (while inhaling). The number of repetitions is 10-15.

Exercise III:

Without changing the initial position of the previous exercises, you need to inhale and smoothly tilt your head back and simultaneously stretch your chin up. As you exhale, smoothly return to the initial position. Repeat 10 times.

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Exercises for a herniated thoracic spine

Considering that the thoracic spine is less mobile, the set of exercises for a herniated disc in this location is quite modest.

Exercise I:

You need to sit on a chair, straighten your back and, putting your hands behind your head, smoothly bend backwards while inhaling, trying to press your spine tightly to the back of the chair. As you exhale, bend your upper body forward and slowly straighten up. Number of repetitions – 5.

Exercise II:

Starting position: lying on your back (place a soft cushion under your back to lift your chest), arms straight along your body, legs straight. As you inhale, smoothly bend backwards, as you exhale, slowly return to the starting position. Number of repetitions: 5.

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Bubnovsky's exercises for spinal hernia

Doctor of Medical Sciences Sergei Bubnovsky is the author of kinesiotherapy - a complex of therapeutic exercises for the musculoskeletal system.

Bubnovsky's exercises for spinal hernia are designed for all intervertebral discs and are designed to improve their blood supply. Some exercises repeat those already described above, so we will give the following:

• Starting position: on all fours, arms straight, resting on your palms. As you inhale, smoothly arch your back, tilting your head toward your chin; as you exhale, return to the starting position; as you inhale again, arch your back and raise your head; as you exhale, return to the starting position again. Number of repetitions: 15-20.
• The starting position is similar. While inhaling, without bending your arms at the elbows, bend forward, transferring the weight of your body to the upper part of your body. While exhaling, smoothly return to the starting position. Repeat at least 20 times.

Dikul's exercises for spinal hernia

To strengthen the muscular corset, many doctors recommend performing Dikul exercises for a herniated disc.

Exercise I:

Starting position: lying on your back, straight legs together, arms spread out to the sides (palms down).

The upper part of the body remains motionless, lift the right hip and slowly turn it to the left without separating the legs. Hold this position for 5 seconds and slowly return to the starting position. A similar movement is performed with the left hip to the right. Repeat 5 times in each direction.

Exercise II:

The starting position is the same as in the previous exercise, and the upper body also remains motionless. Without lifting your feet off the floor, take side steps in both directions, holding in the extreme right and left positions for a few seconds. Repeat in each direction 6-8 times. This exercise is especially useful for intervertebral hernia of the lumbar region.

Exercise III:

Starting position: lying on your back, legs shoulder-width apart, arms crossed on your chest. The lower part of your body remains motionless, the upper part is smoothly (sliding along the floor) tilted to the sides. Each time at the point of maximum tilt to the right and left, pause for 3-4 seconds. Number of repetitions - 3 in each direction.

Yoga exercises for spinal hernia

Yoga exercises for a herniated disc are performed lying down, which is most appropriate from an anatomical point of view.

Exercise I:

Starting position: lying on your stomach, straight legs together, arms extended along the body. As you inhale, lift your head, shoulders and chest off the floor, after a pause (as you exhale), smoothly lower them. The minimum number of repetitions is 5, the maximum is 15 (in three sets).

Exercise II:

Starting position: lying on your stomach, straight legs together, arms extended forward. Simultaneously raise your legs (without bending your knees) and arms, hold this pose for a few seconds and slowly lower your limbs. Number of repetitions - 5-10 (with 5-second pauses).

Exercise III:

Starting position: lying on your back, legs bent at the knees together. While inhaling, lift your bent legs, clasp your shins with your hands and, pressing them to the back of your thighs, simultaneously press your spine to the floor. Stay in this pose as long as possible.

Exercise IV:

Starting position: lying on your back, straight legs together, arms extended along the body. Bend your leg at the knee and lift it to your stomach, simultaneously lift your head and reach for the bent knee. Hold the pose for 15 seconds. After returning to the initial position, relax the muscles of the back and neck. Then do the same with the other leg. Repeat 3-4 times with each leg.

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Exercises after removal of a herniated disc

Doctors say that there are special exercises after the removal of a herniated disc that help with rehabilitation after surgery. Here are some of these exercises.

Exercise I:

Starting position: lying on your back, bend your knees and spread your legs wide. Without lifting your shoulder girdle off the floor, bend your right knee toward your left heel, return to the starting position. Do the same with your left knee toward your right heel. Repeat 5 times with each leg.

Exercise II:

Starting position: lying on your back, straight legs together, arms spread out to the sides with palms up. Without lifting your torso off the floor, stretch your left hand to the palm of your right, then change hands. Repeat 5 times with each hand.

Exercise III:

Starting position: lying on your stomach, straight legs together, arms bent at the elbows, chin resting on your hands. Putting emphasis on your toes and tensing your abdominal muscles and buttocks, lift your right knee off the floor, keeping your leg straight. Return to the starting position, perform the exercise with your left leg. Repeat 3-5 times with each leg.

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Prohibited exercises for spinal hernia

Absolutely prohibited exercises for a spinal hernia are jumping, hopping and weighted exercises. Also unacceptable for a hernia are any sudden movements (for example, swinging arms and legs) or fast exercise tempo.

Bending the body while standing and exercises in which a significant part of the body weight is transferred to one leg (for example, lunges to the side) are undesirable.

And all exercises without exception for a herniated disc cannot be performed without relieving the pain syndrome.

As noted by specialists in physical therapy, a properly selected individual set of exercises for a spinal hernia should be performed regularly and for a long time. But it is worth it to move freely and without pain.

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