- Are exercise machines necessary for the treatment of spinal hernia?
- Types of exercise equipment for spinal hernia
- Inversion table: advantages and contraindications
- Indications and contraindications for use
- Rules for using simulators
For decades, kinesitherapy (motion therapy) has been successfully practiced in rehabilitation centers for the treatment and prevention of various diseases of the musculoskeletal system. Special sets of exercises have also been developed to eliminate vertebral hernia. What kind of exercise equipment are used for spinal hernia? How to practice them correctly? And are there exercises that are taboo?
Physiotherapy
It is important to strengthen the back muscles in case of spinal hernia and relieve muscle spasms. Physical therapy copes well with these tasks. It is prescribed regardless of other methods used. Physical education is combined with drug therapy, massage, and physiotherapeutic procedures. She will come to the rescue even after the operation.
The only limitation: you can start exercising only after the pain has been eliminated.
A set of exercises is selected individually for each patient. Exercises should be light so as not to put too much strain on the spine. They are performed slowly to gradually warm up the muscles and improve nutrition of the vertebrae.
Most exercises are aimed at stretching the spine, as well as its flexion and extension.
When doing physical exercise, you should definitely follow the main rule - doing the exercises should not be accompanied by pain. If pain still appears, then you need to reduce the number of repetitions or range of motion.
Physical activity activates blood circulation in the body, which improves the nutrition of all organs and systems. As a result, the general condition improves significantly.
Reviews
Roman, 38 years old, Moscow: “I bought an inversion table after they found a hernia. I've been doing it for a year now. It stretches the spine well and helps reduce pain. The only downside is the large size of the simulator. It takes up a lot of space in a one-room apartment.”
Nikolay, 45 years old, Kazan: “I have 2 hernias, which cause lower back pain and numbness in my left leg. To improve my health, I started going to a fitness club. The main exercise was hyperextension. After this, her condition began to improve rapidly. After training became regular, there were no severe exacerbations.”
Prohibited sports
There are some sports that are strictly contraindicated for people suffering from a hernia:
- weightlifting, wrestling, javelin throwing, jumping - the spinal column in this case is subjected to increased stress;
- hockey, football, rugby - are characterized by an increased risk of injury due to the speed and risk of collisions;
- alpine skiing – characterized by a high level of injury and can cause dynamic compression of the spine;
- golf, tennis, badminton – the player has to deviate sharply, which has an adverse effect on the spine;
- running – when the foot lands, the entire body is subjected to a strong shock.
As a last resort, jogging is possible. But you definitely need to exercise in sports shoes and on a soft surface.
Treatment methods
Acupuncture:
This treatment method is based on the Chinese theory of the presence of vital energy in the human body - reducing or blocking the circulation of Qi energy leads to various diseases.
The modern explanation of the mechanisms of action of acupuncture is based on the stimulation of biologically active points on the human body.
Acupressure:
The mechanism of action is similar to acupuncture, since there is a compression effect with the fingers on active points, but without violating the integrity of the skin.
However, this method of treatment, like acupuncture, has certain contraindications (for example, pregnancy or decompensated somatic diseases).
Massage:
Regular massage treatments can significantly reduce lower back pain. Massage allows you to increase blood flow in the tissues and improve the supply of oxygen to the tissues.
Although massage is not considered an effective method of treating disc herniation, this method of influencing tissue is safe and has virtually no side effects.
But it is necessary to take into account that massage is contraindicated in the presence of thrombosis of the veins of the lower extremities, infections or osteoporosis.
Spinal stretch
Traction (stretching) of the spine will help eliminate back pain and return the displaced disc to the correct position. It is best to use a special simulator. It relaxes the back muscles, eliminates pain, relieves fatigue, restores the natural shape of the vertebrae, correcting posture.
There are no contraindications to using the simulator. A noticeable effect appears after just a few daily sessions lasting 5 minutes.
In the absence of a simulator, you can use gymnastic exercises that help stretch the spinal column. A horizontal bar or wall bars will help stretch your spine. To do this, you need to grab the crossbar and hang on it for some time. But this method cannot be used for severe lesions of the spine. In such cases, they resort to the inversion weight method, which requires a special table. You will need to fix the ankle well and adjust the stretching board, which will allow you to relax the intervertebral discs.
The simplest home exercise equipment can be objects. For example, you can lean against the table and slowly lean forward.
But it should be noted that doctors cannot agree on the benefits of stretching. Some of them present compelling arguments in favor of stretching, while others present compelling arguments about its harm. Therefore, before starting stretching, it is recommended to consult with your doctor.
You should not hope that stretching will be a panacea for all problems and will relieve unbearable lower back pain. Also, don't expect instant results. In order for the exercises to have the desired effect, you will have to practice regularly for a long time.
How to build a lesson
- Start your workout with a light warm-up . This will protect you from injury.
- Use the exercises at your own discretion. The best option is to complete the entire complex. However, you can divide it into two parts. “Exercises on the mat are suitable for daily use, including at home. But it is enough to perform movements in the block simulator 3-4 times a week,” adds Tatyana Kurmasheva.
- Perform exercises in 3-4 sets of 10 repetitions each.
- Do this program 3-4 times a week (if you use the entire complex).
- Finish your workout with stretching .
To perform the complex, you will need a mat, a block exercise machine, and a small weight barbell (up to 3 kg).
Roll Up
Stand straight, place your feet hip-width apart. Place your arms along your body. Tilt your head forward, then smoothly lower your body forward and down (first rounding your back, then straightening it), reaching down with your arms. Then smoothly, lifting up vertebra by vertebra, straighten to the starting position. This will amount to one repetition.
Roll Up while lying down
Sit on the floor with your legs straight, arms extended up. Work your abdominal, back and leg muscles. Extend your arms forward and lower your stomach onto your thighs. From this position, smoothly straighten up, round your back and gradually lower your back to the mat. Hold your arms in front of you, then extend them back. Return to starting position and repeat.
Shoulder rotation
Get down on your knees, place your palms under your shoulders, knees under your pelvis. Maintain a natural arch in your lower back. Raise your right arm above the floor and describe it in a full circle (move clockwise), involving in the movement not only the shoulder joint, but also the thoracic spine and neck. This is one repetition. Do the required amount in each direction.
Thoracic rotation
Get down on your knees, place your palms under your shoulders, knees under your pelvis. Then extend your right leg to the side (lean on your foot). Raise your left arm up, opening your chest, then lower it down and move it to the right (under the body and above the floor). Return to the starting position. This is one repetition, perform the required number in each direction.
Tilt to the side
Kneel down, extend your right leg to the right (lean on your toes). Spread your arms to the sides, do not bend at the lower back. Gently lean to the left and touch the floor with your left palm, and stretch your right hand up. Then push your left palm off the floor and return to the starting position. This is one repetition, perform the required number in each direction.
Rotation with weights
Get down on your knees, place your palms under your shoulders, knees under your pelvis. Stretch your right leg to the side, take a dumbbell or a “pancake” from a barbell in your left hand. Leaning on your right hand, extend your left to the left and up, opening your chest. Then return to the starting position. This will amount to one repetition, perform the required number in each direction.
"Woodcutter"
Stand slightly diagonally relative to the block exercise machine, secure the handle to the upper block. Get down on your right knee and grab the handle of the machine with both palms. As you twist your chest to the left, pull the handle to the left (your elbows should be slightly bent). Work your abdominal, back and arm muscles. Return to the starting position for one repetition. Do the required amount in each direction.
Squats
Stand facing the pulley machine. Attach the handle to the lower block and grasp it with both palms. Keep your arms straight. Bend your knees and keep the cable taut, lower into a squat. Then smoothly straighten your knees and return to the starting position. This will amount to one repetition, complete the required number of repetitions.
Tilts
9-inclinations
Stand facing the block machine. Attach the handle to the lower block and grasp it with your right palm. Stand straight, bend your right knee slightly, place your right foot slightly behind your body, resting on your toes. Place your left palm on your left thigh. Lean your body forward, moving your pelvis slightly back. Then, pulling the cable of the exercise machine harder, return to the starting position. This will amount to one repetition, perform the required number in each direction.
Belt pull
10-pull to the belt
Stand facing the pulley machine. Attach the Σ-handle to the lower block. Place your feet hip-width apart and grab the handle with both palms with a reverse grip. Slightly lean your body forward, move your pelvis back. By bending your elbows and squeezing your shoulder blades together, pull the handle toward your waist. Work the muscles of your arms, back and abs. Smoothly return to the starting position, this will amount to one repetition, complete the required number.
Do this routine regularly to improve your spinal health.
Nutrition
Proper nutrition is not the last place in the treatment of hernia. You will have to change your taste preferences, but still you won’t have to make radical changes.
The main principle that must be adhered to is the fortification of food. It should be rich in vitamins and minerals. Therefore, you will need to increase the consumption of fresh greens, legumes, vegetables (peas, cabbage, Jerusalem artichoke), berries (strawberries, raspberries, grapes), fruits (apples, pears). You should definitely include walnuts and hazelnuts, as well as seafood, in your diet.
At the same time, you will have to give up fatty and spicy foods, limit your consumption of sweet and flour products, and “forget” about alcoholic beverages and smoking.
Passive physical treatment for disc herniation
- Deep tissue massage: There are over 100 types of massage, but deep tissue massage is an ideal option if you have a herniated disc because it uses a lot of pressure to relieve deep muscle tension and spasms that block movement in the area where the herniated disc is located.
- Hot and cold therapy: Both hot and cold therapy have their own benefits, and the physical therapist can alternate between them to get the best results.
A physical therapist may use heat to increase blood flow to the target area. The blood helps repair the affected area by providing additional oxygen and nutrients.
The blood also removes byproducts from muscle spasms.
Conversely, cold therapy (also called cryotherapy) slows blood circulation. It reduces inflammation, muscle spasms and pain. A physical therapist may place an ice pack on the targeted area or use special equipment to cool the inflamed tissue.
- Hydrotherapy: As the name suggests, hydrotherapy uses water. As a passive treatment, hydrotherapy may involve simply sitting in a whirlpool bath or warm shower. Hydrotherapy gently relieves pain and relaxes muscles.
- Transcutaneous Electrical Nerve Stimulation (TENS): A TENS machine uses electrical current to stimulate muscles. Electrodes attached to the patient's skin send a weak electrical current to key points along the nerve's path. TENS reduces muscle spasms and is generally considered to release endorphins, which are the human body's natural painkillers.
- Traction: The purpose of traction is to reduce the effect of gravity on the spine. Gentle traction can reduce the impact of a herniated disc on the roots. Traction can be performed in the cervical or lumbar spine.
