Important! Patients diagnosed with a herniated disc should consult a specialist before starting sports to determine the cause of the pain and receive appropriate recommendations. Don't self-medicate!
Hernias vary depending on the part of the spine where they are located. There are hernias of the lumbar, thoracic and cervical spine.
In the conservative treatment of intervertebral hernia, it is important to know the localization of the pathology in order to accurately determine which techniques and to what extent should be used.
Physical therapy for spinal hernia
The main task of therapeutic exercises is to make the back muscle corset strong. When choosing a physical therapy complex, you need to avoid excessive stress and discomfort, avoid jumping and pushing. You shouldn't put in a lot of effort. The load and amplitude need to be increased over time.
A herniated disc most often appears between overactive vertebrae. In this regard, physical therapy has the following goals:
- strengthen the back muscles to overcome vertebral hypermobility;
- eliminate muscle spasm as a means of protecting the body from negative effects.
It is important to understand that the spasm will not go away on its own. Even if the pain goes away, tissue nutrition and posture will be changed.
Patients diagnosed with a herniated disc are recommended to perform gentle exercises to straighten and stretch the disc. They should be performed slowly to improve nutrition of the joints and allow the muscles to warm up.
Precautionary measures
Despite the effectiveness and simplicity of the exercise, it is not recommended to do the plank:
- When surgical treatment of a hernia is required;
- Patients with;
- During infectious diseases;
- At elevated temperatures;
- Women during pregnancy and breastfeeding.
Strength exercises
With an intervertebral hernia, strength exercises can be performed, but some restrictions will have to be observed:
- minimize the load on the spinal column - after consultation with a doctor, training with dumbbells or a barbell can be performed while lying on a bench;
- pull-up on the horizontal bar;
- upper block press while sitting with a high back to prevent axial twisting;
- an exercise bike provided that your back is reclining;
- rowing machines help create a muscular corset with minimal risk of disc compression; exercise on them is considered the most useful.
- You need to make sure your back is relaxed.
How to do a plank with a herniated disc?
In order for the exercise to bring maximum benefit to a hernia and not cause harm, you should learn the technique:
- Starting position – lie on the floor face down. The legs are fully straightened, the feet touch each other, and the toes rest on the floor.
- The arms are bent, palms and elbows are on the floor.
- First, raise your body so that the weight is distributed on your feet and forearms.
- Stretch your body, it should be smooth and straight, without bending in the lower back, strain your leg muscles as much as possible.
- The head is an extension of the body. There is no need to raise it too high or tilt it down towards the floor.
- The emphasis can be placed on the hands or elbows.
- After fixing the correct position, tighten your abs and pull in your stomach.
- Hold the pose for 10 seconds to 5 minutes, starting with the minimum time and gradually increasing.
Instructors recommend combining a regular plank and a side plank. The sequence of lateral variation is as follows:
- Lie on your side.
- Bend your lower arm so that your palm is at chest level.
- Raise yourself above the floor, leaning on your forearm and the side of your foot.
- You can distribute your weight between your two legs by placing your other foot in front of your supporting leg.
- Place your free upper hand along your body.
- Keep the pose straight, do not fall on your back or sag.
Side plank
From the first lessons you don’t need to be overzealous and stand for too long. The essence of the exercise is to gradually increase the load by about 2 - 3 seconds.
Physical activity
It is important to understand: under no circumstances should you start performing any exercises on your own if an intervertebral hernia has been diagnosed.
First of all, you need to consult a professional. The plank exercise for a lumbar hernia is not contraindicated, however, much depends on the stage of the disease.
Since this exercise is excellent for strengthening the muscle corset, it is most often allowed to be performed.
But you need to understand: if a person is not used to physical activity, then it is tedious to prepare the body. Therefore, it is recommended to start doing the plank in several short approaches. For example, stand for 20-30 seconds, then a short break, and then another one or two sets. Gradually, the duration of execution can be increased.
Execution technique
The task is done in two ways:
- The exercise is done by fixing the body with support on straight arms. It is mandatory to place the hands at the level with the shoulders, while the head must be raised.
- Position the body on its side with support on the elbow. The second lower limb is located on the lower back or raised upward. To do a plank on the other hand, we first go to the traditional position, after which we move to the side one.
Lateral version of the exercise: one hand on the lower back and support on the second, bent at the elbow.
The duration of the task must be gradually increased. Start with 20 seconds in each plank, increasing the time by 10 seconds every 3 days. We must not forget about proper breathing when performing the task. Inhale slowly through the nose, exhale as quickly as possible through the mouth. The legs should be straight, because even minimal bending of the limbs during the exercise increases the load on the back.
Is it possible to do the plank exercise if there is a herniation of the lumbar spine?
Today, lumbar hernia is considered a common pathology. Often, protrusion occurs due to lack of physical activity and increased pressure on the back. Often the disorder is diagnosed in patients who work at a computer in a sitting position. In this pose, the lower back is maximally overloaded. Is it possible to do a plank if you have a herniated lumbar spine? Below is detailed information about this.
A herniation is an injury to the intervertebral disc, resulting in protrusion of the nuclei pulposus. As a result, the patient feels discomfort; in the most advanced situations, problems appear with the functioning of the musculoskeletal system and various organs. Exercise therapy is considered one of the effective methods for eliminating intervertebral hernia.
What types of planks are contraindicated?
A special type of plank is contraindicated in case of a hernia - when the legs are placed on unstable devices, for example a fitness ball, etc. This is explained by the high likelihood of additional injury and problems with the functioning of the spine.
Before organizing classes, you should check with your doctor to see if there are any contraindications to their implementation. The main contraindications are:
- pregnancy and lactation;
- cardiac dysfunction;
- problems in the functioning of the cardiovascular system;
- infections - you need to cure the disease, normalize the temperature, and only then start exercising.
Supporting the legs on objects is contraindicated in case of a hernia.
Planking for a hernia is usually carried out in 3–4 approaches. This is an effective exercise that helps smooth out pathological curvatures of the back. But overload is very harmful, which is why it is so important to do the plank according to the instructions, following the technique and only gradually increasing the load time.
The plank helps to engage all muscle groups in the process. With regular use, the strength in the affected area increases noticeably. If you work on your body and know its features, doing the exercise will help you feel a surge of strength at any age.
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Restrictions
Despite the simplicity of the exercise, it involves stress in certain areas. Therefore, it has a number of contraindications, among which it is necessary to highlight:
- rehabilitation period after a heart attack or stroke,
- internal bleeding,
- cardiovascular diseases,
- hypertension,
- infectious and inflammatory processes,
- asthma,
- recently undergone spinal surgery,
- spinal hernia in acute and subacute stages.
Otherwise, the exercise allows you to quickly and effortlessly return the discs to their previous functions, restore the muscle corset, and speed up recovery. The main thing is not to rush, perform it smoothly and in accordance with the recommendations of the attending physician.
Features and specificity of the disease
An umbilical hernia is a disease characterized by protrusion of internal organs (intestines or greater omentum) beyond the anterior abdominal wall. This type of hernia got its name due to its localization in the umbilical ring.
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How to determine if you have an umbilical hernia?
You have an umbilical hernia if:
- you feel or see a lump in the navel area that disappears when you lie on your back;
- you feel pain in your abdomen when you cough, sneeze, walk quickly, or exercise;
- you periodically feel nausea regardless of food intake and without the presence of stomach diseases accompanied by this symptom;
- you have discovered an enlarged umbilical ring.
If you notice similar symptoms, visit your surgeon’s office for an accurate diagnosis of the disease.
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Causes and course of the disease
A hernia in the umbilical region can be acquired or congenital. Congenital is diagnosed in infancy. Acquired pathology appears as a result of expansion of the umbilical ring. In women, it expands during pregnancy, as well as in the presence of postoperative scars in the umbilical area.
In men, the cause of a hernia is frequent heavy physical activity and obesity. Another factor contributing to the appearance of protrusion is genetic predisposition.
The course of the disease depends on the size of the protrusion. If the hernia is small and can be easily reduced, it is practically no problem. Pain and the risk of strangulation are higher in large hernias, accompanied by adhesions and difficult to reduce.
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Contraindications
Some types of planks cannot be done for a herniated spine. This is due to the risk of injury when positioning on an unstable base, such as an exercise ball.
It is important to perform the “Plank” in accordance with the technique: if the muscles are not tense enough, the spinal region will bend. If the hernia is localized there, this is fraught with excessive load on the discs and subsequent complications of the disease.
Pregnant women and nursing mothers should also benefit from Planck. During a period when the body is working hard, any excessive stress entails the risk of rapid development of the disease and difficulties in its treatment.
