Previously it was believed that the main cause of hernia is injury: a blow to the spine area, a sharp movement with twisting, fall, lifting weights. But over time, experts found out that the social factor plays an equally important role in hernel formation. Improper nutrition and, as a result, obesity, a sedentary lifestyle - all this is far from the best way to affect the lumbar and cervical spine.
Of course, everyone who has a disappointing diagnosis is worried: how to help yourself without surgery? The first is to stop moving and get rid of excess weight. The second component of mandatory treatment is kinesitherapy, that is, the treatment of movement. Despite the widespread opinion that when hernias need to completely eliminate the physical activity on the back, it is the right exercises that will help reduce hernia and remove pain syndrome.
Denis Alferov
Scandinavian walking
With such a walking, the activity of the muscles increases, the posture is adjusted, the blood circulation is improved and the load load decreases. In general, walking contributes to the strengthening of immunity. You need to start with minimal loads. During the stage of exacerbation, it is impossible to engage in. First, it is necessary to remove inflammation and strong pain syndrome. For winter walks, be sure to use thermal underwear. Stick length depends on your growth. It must be multiplied by the coefficient of 0.7. We go intense, but do not allow shortness of breath. During walking, see the head, try not to omit. Also be sure to keep your back straight so that the lumbar department does not experience additional load. Hands should not go back and back more than 45 degrees.
Options for domestic exercise
Complex number 1.
Stand in the full bar for one minute.
Enroll on the elbows and continue the bar for another thirty seconds.
Lift each leg on half a minute, continuing to stay in the bar.
Make a side bar for thirty seconds per side.
Stop again in the full bar for a minute and complete the exercise with the bar on the elbows of thirty seconds.
Complex number 2.
Lie on the side, alternately adjust the left and right legs, keep them in a literal position, do not bend.
Stand on all fours. Alternately make attacks, lifting up the right hand and left leg,
And then - change your leg and hand.
In the lying position, pull and relax the belly.
Each exercise repeat 10-15 times.