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Exercises for back muscles when herniated that work

5 min read

The diagnosis of “disc herniation” is not a reason to despair and to lead a passive lifestyle, trying to save the remnants of their health. Quite the contrary! This is a great reason to take your health, but in this case will support your enthusiasm with information about the correct exercises for back muscle when herniated from our article.

How to strengthen your back when the hernia without harm for health?

An overwhelming number of modern people have a “sedentary” work, actively using the computer, which naturally provokes a sedentary lifestyle. Never before man did not sit so long during the day, our body is not adapted to this, and, therefore, gives a signal “disaster” – there are hernias of the spine.

Our bones and joints are saturated with nutrients during the movement. Lack of exercise interferes with this process, and the weak muscular corset creates additional stress on ligaments and joints. And although, the joint support can take chondroprotectors, to strengthen the muscles herniated there is nothing better than specific exercises.

Last feature is that they strengthen the back without rendering on the spine and joints of excess pressure. With the proper equipment and a systematic approach to training to achieve lasting results rather quickly.

How to strengthen your back, hernia: examples of exercises to help
One of the best ways to safely strengthen back muscles is swimming.

Pool exercises are performed with relatively light weightless body, which is especially important for people with disc hernia. In the water the spine resting, and stands up and removing all clamps, and joints, meanwhile, are training.

Swimming can contribute to solving many of the problems with his back. In the presence of cervical degenerative disc disease it is advisable to practice the backstroke. The technique of swimming crawl is, in turn, is an excellent prevention of slouching, and incorrect bending in the thoracic spine.

You can practice even at home. For this you will need:

  • stool;
  • cushion for the back (instead of a roller you can use a towel tightly rolled and bound);
  • cushion;
  • fitball.

So, we can practice the following exercises for the back muscles in herniated:

  • press your belly tightly to the stool, trying to keep the bend in the back had a support and does not SAG. Hold position, try not to paralyze breathing. Back muscles are located in the static voltage, allowing you to bring them in tone, with no sudden movements.
  • walking on all fours with a straight back without bending around the room. Remember that the load on the back muscles should not be excessive.
  • “Cat”. Accept original position – on all fours. Do trough the whole body first up and then down. The trough needs to be deep and full, the head should continue the body in exercise. For effective implementation, imagine that you are a strong wind blows the top, the bottom, and you like a flexible tree bending under his force. Do 10 repetitions.
  • to improve mobility of the vertebrae can practice twisting. Take a starting position lying on back, after putting the cushion under the curve of the back. Rotate the thoracic spine to the right, pelvic area, and with her right foot to the left, then repeat the same respectively in a different direction. In each position hold for 4 seconds.
  • The recovery process requires delicate and long-term approach with regular practice. Before starting any exercise get the advice of a doctor that you are watching. The classes are safe and effective only when will be performed based on your condition.

    A universal set of exercises for the back muscles in herniated

    If you’re a daily walk of about 7 km, or at least not miss the morning exercises, you’re giving enough pressure the muscle corset. However, not many people comply with these recommendations. Of resulting back problems will require the regular performance of a simple set of exercises. According to the recommendations of V. I. Dikul training should take about an hour a day.

  • Sit down, bend at the elbows and resting on the floor. Raise your chest up, making a trough, looking up from the floor. Stay in position for about 5 seconds. Repeat 8 times.
  • Lying on your back, bend feet in knees. Raising and lowering the pelvis in a smooth amplitude. Linger at the top for 4 seconds. Need to do a minimum of 8 climbs.
  • Lie on the floor, plant your hands behind your head. Then bend your knees and gently pull them alternately to her breast. Repeat about 7 times.
  • Turn over on your stomach.

  • Start your hands behind your head and raise the front and rear part of the body at the same time, pausing in this position for about 6-8 seconds. Alternate tension with relaxation, repeat 5-6 times.
  • In the same source position, we begin to alternately raise the right arm, left leg then left arm, right leg. Thus, the spinal muscles are strengthened symmetric, as during the voyage. You can repeat the exercise in position on all fours.
  • Will do SAG in the spine, leaning on elbows, about 7 times.
  • When herniated, it is useful to perform the stretching of the spine, so the exercises of yoga or stretching would be an excellent physiotherapy, but before the beginning of such practice, it is important to consult with your doctor.

    How to swing a press of a herniated spine using an exercise ball?

    When the abdominal muscles weakens, it bulges, and this creates additional stress on the spine. Thus, the rock press of a herniated spine is not harmful, and recommended. Just need to know how to do it right.

  • Sitting on the exercise ball, you can stretch the cervical vertebrae. Tilting the neck as low as possible to the chest, can be put on top hands chained to the castle. Stay in position and then make a backward tilt. Propping up the chin with two hands, clasped together, for a more intense slope. Then stretch the neck to the right and to the left, weighting the slope with your hands on top. For intense stretching, it is desirable to do 10 times in each direction. When performing it is important to tighten the abdomen and keep your back straight.
  • Lie on your left side, then rolled on his back and on his right side. This exercise allows you to use to control the balance all the hard to reach and not only the muscles of the body. Repeat 3 times in each direction.
  • Lie on the floor, focusing on the elbows. Hold an exercise ball between your legs and try to turn the ball right and left, developing the mobility of the lower spine. Chest and upper body should remain stationary.
  • Having studied the technique of these exercises, you will be able to learn how to swing a press of a herniated spine without negative consequences for your health. When performing therapeutic exercises, it is important to listen to your feelings and adjust the load. Acute pain – the bad assistant in recovery. These exercises will help gain flexibility, and promote weight loss.

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