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:
- cushion for the back (instead of a roller you can use a towel tightly rolled and bound);
So, we can practice the following exercises for the back muscles in herniated:
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.
Turn over on your stomach.
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.
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.