Intervertebral disc herniation - what not to do. What should you not do if you have a herniated disc? Features of obtaining disabled status

This disease is quite common, has certain causes and recommendations for recovery.

When is it possible and when is it possible? These topics are covered in other articles, and the current material is devoted to competent lifting of heavy objects in the presence of this disease.

The spine is an amazing structure that has sufficient strength due to bone tissue and flexibility provided by cartilage. With frequent and uncontrolled lifting of weights exceeding the norm, compression of the intervertebral discs ceases to alternate with restoration, which leads to various complications: back pain, pinched nerve endings, protrusion of the discs compared to the normal position (hernia).

First, you need to remember the basic weight limits for a single effort, no more than twice an hour for a healthy back:

• girls - 10% of their own weight,
• boys (16-18 years old) - 16 kg,
• women - 10 kg,
• men - 50 kg

When lifting multiple times throughout the day, the weight should not exceed 7 kg for an adult male (general recommendations).

How long should you not lift weights after hernia surgery? Rehabilitation takes more than two months (more precise terms are determined by the attending physician), during the recovery period you cannot work with a weight of more than 3 kg

During the course of the disease, with bulging discs, it is generally not recommended to lift weights and engage in certain physical activities, however, some situations may require your urgent intervention as a force generator. In such circumstances, follow a number of important rules:

1. Avoid sudden movements, jolts, jerks.

2. If possible, divide the load into parts that do not strain the spine. It is better to make several visits than to aggravate the disease.

3. It is recommended to lift and carry heavy objects using both hands (especially during a protracted process). If this condition cannot be met (bags of different sizes or one item), constantly shift the weight from right to left and back to evenly distribute the load.

4. When covering long distances, carry heavy items in a backpack on your back, rather than in a bag over your shoulder.

5. When deciding how to lift and carry weights with a herniated disc, there is one general recommendation: keep the weight as close to the body as possible, distributing the load on both arms and keeping your back straight.

There are several tips for specific situations on how to lift the weight of a hernia without harming your back:

1. When working on the floor, try to unload the spine by standing with one or two knees on the spread cushion.

2. To lift a load higher than your height, place your feet on the same line at the length of your feet (you will get uniform support). It is better to use an additional device to reduce the distance (a chair): it is not advisable to stretch the spine.

3. If you have two weights, follow this order: squat down, grab both weights at once, then straighten your knees. If you need to cover an impressive distance with weight, change hands to avoid sudden overexertion of one half of the body.

4. How to lift weights correctly with hernias with one hand? Place your feet in line, foot-width apart, so that the object is level with the outer edge of your ankle, squat down, take the weight and stand up. Don't forget to move your bag from right to left and vice versa.

5. When using a backpack, try to move with your body tilted forward at the expense of your hip joints.

6. When moving a load in a confined space (apartment), make efforts while exhaling, watch the position of your legs (on the same line) and torso (without bending to the sides).

7. How to lift two very heavy loads? Use a soft, wide cut of fabric to create an advantage: a heavier object in front for support with your hands, a lighter one in the back. To avoid overloading one side, alternate shoulders every 10 minutes.

Let us describe step by step how to correctly lift weights during a herniated spine through squats:

• bend your knees slightly, maintaining a straight body position,
• grab the object (as close to the body as possible), begin to lift through the tension of the feet and hips,
• engage your abdominal muscles,
• Lastly, apply tension to your arms.

How not to lift weights if you have a herniated disc

To maintain a healthy back when lifting weights, avoid the following mistakes:

1. Do not make sharp turns of the head and body, as well as jerks while in an inclined position.

2. Avoid working in a draft, which can lead to muscle spasms and hypothermia of the hernia.

3. Never lift weights with outstretched arms!

4. Bend less and try not to stay in one position for a long time, especially if the body is tilted forward (the intervertebral discs are loaded twice as much).

5. Don't neglect breaks, rest in a lying position for greater relaxation.

6. Don't be shy to ask for help!

Remember the main degrees of increase in the load on the spine in order to know how to lift weights correctly during a hernia: carrying in a backpack on your back, over your shoulder in a bag with a wide belt, in your hands close to the body, on outstretched arms (back strain increases 10 times).

Collapse

Depending on the type of activity, a person spends a long time in a sitting position (office worker) or spends the day actively (walks a lot, plays sports). The disease can greatly affect your usual routine. Lifestyle changes radically with a hernia of the lumbar spine.

Lifestyle

Living with a lumbar disc herniation is not easy, it causes a lot of trouble, and treatment requires many restrictions. Early diagnosis allows the disease to be cured without surgery.

The doctor selects complex therapy individually for each patient. It is useful to do therapeutic exercises and undergo a massage course. You can turn to traditional methods of treatment. All your actions must be discussed with your treating specialist.

During treatment you must follow the rules. Since the hernia is affected by all loads - walking, work, incorrect posture. After the examination, it is necessary to find out what cannot be done in case of a hernia of the lumbar spine. Be sure to follow the recommendations.

Doctors' advice:

• Walk a lot in the fresh air. While walking, blood circulation increases, cells are actively saturated with oxygen. When a person moves, the spine performs translational movements (rises and falls), fluid passes between the spinal discs. It lubricates the vertebrae.
• Go to the swimming pool. During swimming, blood circulation improves. Swimming movements normalize breathing, strengthen the back muscles, and the spine gradually stretches. The distance between the discs increases and is better saturated with oxygen and fluid. This helps reduce pain.
• Yoga classes. One of the methods of alternative medicine. The instructor selects the easiest exercises for the patient so as not to overload the spine. Correct asanas (postures) allow you to gradually stretch the spine. Over time, the lumbar hernia goes away.
• If the patient's work involves constant sitting, it is necessary to periodically do exercises. You can just walk around and perform a few light movements with your arms. If possible, rest in a lying position.

Gymnastics for the back with a hernia of the lumbar spine

Healthy eating for lumbar disc herniation

Particular attention should be paid to proper nutrition. For rapid recovery, the body needs a complex of vitamins and minerals. For a hernia of the lumbar spine, doctors recommend following the following diet:

• drink two liters of clean water a day (it cleanses the body of waste and toxins);
• exclude spicy, salty, fatty foods (excess salt takes away the necessary moisture, fats clog blood vessels, foods rich in cholesterol provoke obesity);
• the diet should contain a lot of proteins (they contain amino acids that help restore cartilage tissue);
• eat a lot of vegetables and fruits (they contain a lot of vitamins).

To restore the functions of the spine, it is necessary to receive a number of useful microelements.

Proper nutrition is useful not only during treatment and rehabilitation. It increases the tone of the body and acts as a preventive measure against a number of diseases.

What not to do?

A herniated disc requires careful adherence to your doctor’s recommendations. Diet, strengthening the body, and physical therapy help to cure a hernia more quickly.

There are factors that can complicate the disease. Contraindications for hernia of the lumbar spine:

• heavy loads on the spine (you can’t lift heavy objects; tension can cause the hernia to increase);
• sudden movements (muscles and vertebrae are weakened, discs put pressure and squeeze tissues; if you quickly stand up or turn around, the spine is even more injured);
• it is important to monitor your weight (the main function of the ridge is to support the body and movement, excess weight puts a greater load, the discs put more pressure on the nerve endings);
• active sports (hitting, jumping, overexertion aggravate the situation);
• Women are contraindicated from wearing high-heeled shoes during the treatment period;
• if you have to carry a heavy load, it is important to distribute it evenly, in both hands;
• people who have to sit at a table for a long time, take breaks (you need to stretch your back, do a simple exercise, take a walk or lie down);
• you should give up bad habits (smoking, alcohol weaken the body and interfere with normal metabolism);
• with a herniated spine, you cannot go to the bathhouse or sauna;
• avoid drafts, dress warmly in cold weather;
• if a hernia causes severe pain, do not massage or press on the inflamed area;
• doctors recommend avoiding stressful situations (neurology affects the speed of recovery, a cheerful person recovers faster).

If you do not follow the instructions, the disease will become complicated. Contraindicated actions may renew the hernia. I'll have to have back surgery. Rehabilitation is long and painful.

How to lift weights correctly with a herniated lumbar spine

Conclusion

A hernia of the lumbar spine is a disease that makes it difficult for a person to function normally. The patient must limit himself in strength training and follow a diet. Any movement causes pain.

There are many ways to treat a herniated disc. During therapy, it is necessary to exclude harmful factors.

In order for the disease to pass quickly and without consequences, you must follow the doctor’s recommendations. Failure to follow the rules is the main cause of complications.

Spinal pathologies affect more and more people every year. The most common is intervertebral hernia, which is sometimes detected even in teenage children.

After diagnosing the disease, a competent specialist will select an appropriate treatment for the case. The latter should be comprehensive, consisting of:

• Drug therapy.
• Permissible physical activity.

If the patient has not previously encountered a spinal hernia, he is unlikely to know what kind of sport can be done with this disease.

What happens when you get sick

The occurrence of a hernia is one of the consequences of such a phenomenon as osteochondrosis. The main symptom of the pathological process is sharp pain.

The development of the disease occurs according to a certain pattern. Here she is:

1. The initial stage is characterized by the appearance of cracks and microdamages. Over time, the nucleus pulposus protrudes beyond the boundaries of the annulus fibrosus. The process is accompanied by swelling of nearby tissues and accumulation of blood and epithelium. As soon as the damage reaches the area of ​​the nerve endings, the person experiences severe pain.
2. Damage to nerve endings has serious consequences. Organs and systems that were under the control of injured nerve roots begin to suffer from pathology.
3. If the pain affects other areas, this indicates that the pathology has moved to a more severe stage.

A hernia of the cervical spine is accompanied by the following symptoms:

• Frequent dizziness, severe headache.
• Sudden changes in blood pressure.
• Numbness of fingers.
• Soreness in arms and shoulders.

In some cases, several of these symptoms occur simultaneously.

Intervertebral hernia of the thoracic region is manifested by the following symptoms:

• Pain in the indicated area when staying in an uncomfortable position for a long time.
• Curvature of the spine (scoliosis) directed to the left or right.

The lumbosacral region of the spine is also susceptible to herniation. The characteristic features are:

• Localized pain in the named department.
• The malaise radiates (gives) to the lower extremities.
• Urination and defecation may be uncontrollable and accompanied by difficulty.
• The patient's legs become less sensitive.

A more advanced picture of the pathology is characterized by paralysis.

Why is movement needed?

• Relax your muscles.
• Strengthen the muscles of the injured area.
• Normalize blood circulation.

Exercises performed in the gym will help stabilize the spine, reducing the risk of recurrent spinal hernia. The benefits of the classes are enormous:

1. Relief from pain.
2. Correction of incorrect posture.
3. Normalization of muscle tissue functioning.

Hyperextension is considered one of the most effective methods in the fight against intervertebral hernia.

What is the essence of hyperextension?

This term refers to a set of exercises for training the back muscles. The key point is that the entire process takes place using a specially designed simulator. Regularly performing the prescribed exercises will help normalize the patient’s muscle tone.

The use of the simulator is as follows:

1. The patient's legs are carefully secured, giving them a stationary position. For these purposes, special soft rollers are used, which are placed over the Achilles tendon.
2. The main segment of the simulator is its center. The height of the equipment varies depending on the height of the user, which makes the simulator universal.

Please note: systematic exercises in a specially equipped room reduce the symptoms of the pathological process, gradually eliminating all signs of the disease.

An important point of the training is the proper distribution of physical activity on the lumbar region. A qualified trainer will help:

• Adjust the degree of pressure on the damaged area.
• Find the optimal number of repetitions.
• Identify errors in execution technique.

Although this simulator is positive for many diseases, you should not focus only on it. Hyperextension is used as a warm-up element before the main set of exercises.

Video

Two universal exercises for hernia

Allowed sports

Patients with spinal cord injuries usually do not know what sports they are allowed to participate in. Experts have identified a number of workouts and exercises that will be beneficial for spinal hernia. These are:

• Swimming, water aerobics.
• Workouts in the gym.
• Pilates.
• Yoga or fitness classes.
• Hanging on the horizontal bar.

Cycling at a leisurely pace has a good effect on vertebrae during herniation. In parallel with the recommendations of your doctor, you should listen to your own body.

Water aerobics

Water training is used for many pathologies, and spinal hernia is no exception. Swimming is considered a universal sport that does not involve serious stress on the spine. Moreover, it can be used not only for medicinal purposes, but also as a preventive measure.

The benefits of exercising in water are due to the following:

• Relaxation of the muscular system.
• Strengthening the respiratory system due to more active oxygen consumption.
• Normalization of blood circulation in tissues.
• Strengthening joints and ligaments.

The duration of training is determined by the attending physician based on the individual picture of the pathology. A few hours a week is often enough.

Fitness

Fitness classes for a herniated lumbar spine are a set of aerobic exercises that have a very gentle effect on the patient’s body. Thanks to this, exercises can be done even with displaced intervertebral discs. You must first consult a physical therapy doctor.

Is it possible to jump rope or squat if you have back pathologies? Squats for a herniated spine should only be performed not during the period of exacerbation of the disease. It is better to replace the classical form of the exercise with the following options:

• Front squat.
• Split squats.
• Squats with shock absorbers.
• Etc.

Any exercise should only be performed with an experienced trainer.

Jumping rope is contraindicated for back problems.

The approach to training should be comprehensive:

1. In the first stages, the patient develops and strengthens stabilization skills. In order for the exercises to be effective, the user is offered exercises using special cuffs on which the required level of pressure has already been set.
2. The second stage is the use of exercise equipment approved for this disease. Sometimes the main program is supplemented with fitball exercises, which even newborns are allowed to do.

The main goal is to stabilize the spinal column both during exercise and in everyday life.

Patients often do not know whether they can do push-ups with a herniated cervical spine. Push-ups for a hernia, like hanging on a horizontal bar, help strengthen the muscles of the shoulder girdle. The exercises should be performed daily, gradually increasing the number of approaches and repetitions.

Pilates

Another effective way to strengthen muscles is yoga and Pilates. Moreover, this option is used not only for figure correction, but also as one of the methods of rehabilitation after a spinal injury.

With a lumbar hernia, Pilates helps:

Often, depending on the stage of the disease, specialists prescribe patients to use certain corrective devices. These include a back support corset or special systems. With their help, the patient manages to control the position of the spine.

Lack of proper activity leads to blocking the normal development of the muscular system. Using a Pilates program eliminates this problem by partially transferring the load from the cartilage to the muscles.

Some classes are impossible without special equipment. The simulators are built in such a way that the patient cannot remain in one position for a long time.

Please note: the number of exercises is so large that it allows you to select the ones the patient needs for almost any condition.

Power training

Working out in the gym with a herniated spine is only permissible under the supervision of a competent specialist. This will allow the patient to avoid overexertion and avoid common technical errors. Otherwise, exercise equipment for spinal hernia will not only not bring the desired effect, but will also worsen the situation.

Strengthening the lumbar region is acceptable depending on the severity of the pathology. The program should be drawn up by a physical therapy doctor, taking into account the individual characteristics of the patient. He will also tell you what exercise equipment a patient with a herniated spine can use.

The following groups of exercises are allowed with a herniated spine:

• Swing your arms using dumbbells.
• Barbell presses (without attaching plates).
• Pull-ups, exercises on the horizontal bar.
• Strengthening the abdominal muscles, arms and shoulder joints.

Please note: if the stage of the pathology suggests a deterioration in the patient’s condition, performing any elements is prohibited.

The following back exercise machines are allowed:

• Vibrating. The essence of the work is monotonous pressure on the skin, as a result of which the speed of recovery of damaged areas increases.
• Equipment for strength exercises. Full bodybuilding with a lumbar hernia is contraindicated, which means that prevention of the disease is an integral part of training. You can only use certain exercises without using heavy weights.
• Exercise bikes that you should sit on reclining. With their help, the muscles of the pelvis and legs will work more actively.
• Twist, rowing. Designed to develop the back muscles. The load increases gradually, allowing you to adjust the degree of pressure on certain areas of the back. The overall tone of the body increases.

With the correct exercise technique, strength training will not only not harm you, but on the contrary, it will speed up the healing process.

A spinal hernia is a progressive pathology of the musculoskeletal framework, characterized by deformation of the intervertebral discs and displacement of the nucleus pulposus beyond the connective tissue (fibrous) membrane.

In most cases, a hernia is a consequence of chronic osteochondrosis, which develops against the background of hypodynamic disorders, neurological disorders, increased physical activity and other factors affecting the nutrition and mobility of the vertebral joints. One of the methods for treating intervertebral hernias and protrusions is therapeutic exercise, but it can only be used during the period of regression of acute symptoms. We will discuss below whether it is possible to play sports with a spinal hernia, and which types are best for people with this pathology.

The main manifestation of a spinal hernia, regardless of its location, is pain.

The intensity of pain depends not only on the size of the hernial protrusion and the degree of compression (squeezing) of the nerve roots, but also on external factors, for example, nutrition. If the patient does not receive enough proteins (collagen), minerals (calcium, phosphorus, iron), vitamins, the nutrition of the cartilage plates is disrupted. They are located between two adjacent vertebrae, and the space between them is filled with gelatinous pulp - a viscous liquid containing a small number of cartilage cells. The pulp is surrounded by a fibrous membrane (annulus fibrosus), which holds the nucleus in the center of the intervertebral disc and prevents it from leaking into the spinal canal.

When the nutrition of the cartilage is disrupted, it begins to “dry out,” which leads to deformation of the intervertebral disc. Over time, the spine contracts and the nucleus pulposus moves beyond the annulus fibrosus. The displaced pulp compresses the spinal roots, which causes acute pain and severely limits the patient’s mobility, and swelling and muscle spasm in the area of ​​the affected segment of the spine allow partial compensation of the compressive load. If measures are not taken in time to correct the pathology, a complete rupture of the connective tissue membrane may occur and the pulp may escape into the space of the spinal canal.

For conservative treatment of pathology, medications (chondroprotectors, glucocorticosteroids, NSAIDs, vitamin complexes), traction therapy (spinal traction), and drug blockades using analgesics are used.

Note! Therapeutic and recreational physical education is an effective method for the prevention of intervertebral hernias and the treatment of small hernial protrusions without signs of compression of the spinal roots. In more severe cases, exercise therapy is used as an auxiliary method during a period of stable remission, provided it is combined with other treatment methods: massage, high-protein and fortified diet, alternative medicine techniques (manual therapy, hirudotherapy, etc.).

Goals and effects of sports

If the patient was actively involved in sports before diagnosis, the question of the possibility of continuing exercise must be discussed with the attending physician. This is due to the fact that some sports are contraindicated for spinal hernia, as they can worsen the patient’s condition and the dynamics of the therapy. However, there is a fairly large list of disciplines that are not only not prohibited, but are also useful for the prevention of complications and the progression of inflammatory-dystrophic and degenerative processes.

The main goals and positive results from sports activities for intervertebral hernias and protrusions:

• eliminating muscle spasm. Sports activities have a positive effect on the circulation of blood and lymph in the vessels, eliminate congestion in the muscles, improve the transport of oxygen and nutrients to muscle tissue, helping to eliminate spasms and normalize muscle tone;

  

• reduction of soft tissue swelling. Swelling of the soft tissues in the spine can occur as a result of poor blood circulation. Sports activities help solve this problem and improve blood circulation not only around the affected musculoskeletal segment, but also in the area of ​​the entire axial skeleton, reducing the risk of multiple protrusions;

  

• reduction of pain syndrome. One of the reasons for intense back pain due to a herniated disc is pinched nerve endings. Elimination of muscle spasm and spinal traction, which is achieved as a result of sports, helps to significantly reduce or completely eliminate pain and increase the mobility of the spine.

  

Important! The clinically significant effect of regular training for hernias is the strengthening of the muscular framework located in the spine. Strong, trained muscles better support the spine and fix the vertebrae in an anatomically correct position. If a person does not engage in sports at all, the disease can rapidly progress, leading to irreversible changes in the motor segments of the spine and disability of the person.

Is it possible to play sports?

Before answering this question, it is necessary to understand what exactly is meant by this term. If we are talking about therapeutic physical education (physical therapy), which is used as one of the methods of conservative treatment of intervertebral hernia, then there are practically no restrictions for exercise (with the exception of an acute period of illness, severe pain, inflammatory and infectious diseases in the spine).

Exercise therapy is a set of exercises aimed at preventing a specific disease, as well as the recovery and rehabilitation of patients after suffering pathologies (including diseases with the use of surgical treatment methods).

Simultaneously with physical training, methods of psychological influence are developed that are necessary to develop a clear understanding of the goals of the classes and their importance in shaping the future prognosis of life and health.

Therapeutic physical culture is even used for the rehabilitation of patients who have suffered severe pathologies, for example, myocardial infarction. All complexes are developed taking into account the characteristics of a specific disease, and the exercises included in them are fully adapted for a specific group of patients, taking into account possible risks and consequences. In most cases, classes are conducted in medical institutions or sanatoriums under the guidance of a medical professional.

Sports have several fundamental differences from therapeutic and recreational methods, so the question of the possibility of continuing active training is always decided individually. The main differences between sports activities and exercise therapy:

• lack of an instructor with a medical education (most trainers in sports clubs do not have the appropriate education and necessary skills);
• discrepancy between the load and the level of individual mobility of the patient;
• high risk of injuries and damage that can lead to complete rupture of the fibrous ring and displacement of the disc nucleus pulposus into the spinal canal;
• unadapted techniques that do not take into account the characteristics of a particular disease.

Note! Patients who were involved in sports before being diagnosed with a vertebral hernia are recommended to continue training according to an individual program, which will take into account the main diagnosis, concomitant pathologies and the degree of risk when exposed to a certain type of load.

What sports are good for spinal hernia?

Listed below are sports that can be practiced with a diagnosis of intervertebral hernia, as they have a general strengthening effect on the body and have a positive effect on the dynamics of the disease.

Pilates is a type of fitness and is a set of static exercises that eliminate force and impact load on the spine. Instructors consider the main advantage of this technique to be the ability to use it with people of any age, gender, weight and physical fitness.

The benefits of Pilates for people with intervertebral hernia also include:

• correction of scoliosis at the initial stage (correction of posture);
• increasing flexibility and elasticity of the spine;
• development of muscle strength;
• improvement of muscle innervation;
• stimulation of metabolic processes and the functioning of all internal organs.

Pilates also allows you to normalize breathing, relieve muscle spasms and improve the functional state of the muscles that support the spine. It is recommended to practice this method up to 3 times a week. The duration of the workout is about 45 minutes.

Note! The safety of Pilates is also confirmed by the fact that almost all centers have special groups for pregnant women (including for pregnant women with chronic spinal diseases).

Yoga

Yoga is a set of physical and emotional relaxation techniques based on correction and awareness of physical capabilities, spiritual and mental status. Yoga classes became widespread in 2001, when active promotion of a healthy lifestyle began, and practices of Indian culture of body and spirit began to be used in fitness centers.

For the complex treatment of intervertebral hernias, not only the physical effect on the spine is important, but also the normalization of the psycho-emotional state, which is achieved through meditative techniques (stress is one of the main catalysts for osteochondrosis, leading to the appearance of disc hernias and protrusions). The healing effect of yoga is manifested by increased flexibility and elasticity of the back, elimination of chronic pain in the neck and lower back, and normalization of mobility of the affected segment of the spine.

Yoga classes are usually held 1-2 times a week, and their duration depends on the chosen direction (the average training duration is 1-1.5 hours.

If you want to learn in more detail how to practice at home, as well as a set of exercises with illustrations, you can read an article about this on our portal.

Swimming

Swimming is one of the most useful sports for any disease of the musculoskeletal system. Water is a natural environment for humans, reminiscent of the period of intrauterine development. Exercises in water have a positive effect on the functioning of the nervous and respiratory systems, strengthen muscles, improve blood flow to tissues and organs, and reduce the risk of inflammatory processes in the spine. An important advantage of swimming over other sports is the almost complete absence of impact load on the spine, so you can exercise in the pool if you have a spinal hernia, protrusions, osteochondrosis, arthritis and other pathologies of the musculoskeletal frame.

Exercises on the horizontal bar

Such exercises at home or in the gym increase the effectiveness of manual therapy, which is one of the methods of conservative treatment of the spine and is aimed at traction of the spinal column. Hanging on the horizontal bar allows you to eliminate muscle stiffness, muscle spasms, and reduce the degree of compression of the spinal nerves. Clinically, this is manifested by increased mobility, elimination of back pain, and the disappearance of morning stiffness in muscles and joints. For a herniated cervical spine, such exercises also help get rid of headaches, stress and fatigue in the neck and shoulder girdle, and normalize blood pressure.

It is recommended to stretch the spine on the horizontal bar daily 1 to 3 times a day. The duration depends on the degree of physical fitness, endurance and constitutional characteristics of the patient. Persons weighing more than 100 kg can exercise on the horizontal bar only with the permission of the attending physician.

Important! If you have a herniated spine, it is forbidden to do pull-ups and twists on the horizontal bar, as this may increase the risk of rupture of the damaged fibrous ring.

Sports or recreational walking

Walking is one of the safest ways to exercise the whole body, control body weight, increase mobility and mobility of joints, including the joints of the spine. For classes to be effective, you need to walk at a brisk pace every day for at least 30-40 minutes a day. For severe pain or concomitant pathologies of the musculoskeletal system, walking at a slow pace, comfortable to maintain normal breathing and heart rate, is recommended. Patients with heart disease should also avoid race walking and regularly take slow walks lasting 20-40 minutes a day.

Nordic (Finnish) walking is a type of race walking that uses special equipment in the form of ski poles. Such walking is especially useful for patients with a spinal hernia who are overweight, since during exercise they burn 30-40% more calories than during normal walking. Finnish walking allows you to simultaneously train almost 90% of the muscles of the body, including the muscles that fix the vertebrae in the anatomically correct position.

Other positive effects from such training include:

• maintaining muscle tone of the entire human axial skeleton and lower extremities;
• improving the functioning of the respiratory and cardiac organs;
• reduction of compression and shock load on the joints of the spine;
• correction of stoop;
• improved mobility of the cervical-shoulder girdle;
• development of coordination and balance.

If you have a herniated disc, you should do Nordic walking up to 3-4 times a week. The duration of the lesson is determined individually.

A fitball is a sports gymnastic equipment, which is a ball with a diameter of 60 to 85 cm. People with any physical fitness and body weight can exercise using a fitball at home. Such training strengthens the back muscles, trains balance, increases the elasticity of the spine, and develops flexibility. To achieve a stable positive result, it is recommended to exercise at least 3 times a week for 25-30 minutes a day.

If you want to learn in more detail how to perform, and also consider photo instructions and tips, you can read an article about this on our portal.

Video - What exercises to do for a herniated disc? Rehabilitation gymnastics

Prohibited sports

Intervertebral hernia is a chronic progressive disease that requires compliance with a certain regime and the introduction of restrictions in the usual way of life, therefore, with a confirmed herniation of the spine, you will have to give up some sports.

Prohibited sports for spinal hernia and possible risks

If you have an intervertebral hernia, it is prohibited to engage in sports and recreational running, especially if the localization of the hernia is the sacrolumbar region. Increased impact load leads to the progression of osteochondrosis, exacerbation of pain syndrome and a sharp change in the dynamics of the therapy.

Important! For persons with a vertebral hernia, crunches, leg presses, and exercises that must be performed while standing on straight legs (for example, bending the torso forward) are also prohibited.

Contraindications

In order not to harm your health or provoke a deterioration in well-being, it is important to know not only the permitted and prohibited sports for spinal hernia, but also contraindications, in which it is necessary to refuse even activities considered safe for this category of patients. Such contraindications include:

You should also avoid training if you have elevated body temperature, general deterioration in health, or acute pain in the back. The appearance of pain during training is a reason to stop exercising.

Spinal hernia is a fairly common pathology of the musculoskeletal system, requiring complex long-term therapy. It is possible to play sports with this pathology, but only during the period of remission, after undergoing drug treatment and in the absence of any contraindications, which should be assessed and determined strictly by the attending physician.

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