What exercises can you do for severe back pain? There is a metal structure and also a hernia L4

What exercises can you do for severe back pain? There is a metal structure and also a hernia L4

Exercises To Avoid for Herniated Discs and Sciatica

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answers (3)

Answer 1
June, 2021

Very carefully - stretching exercises: inclinations from a standing position to the floor, the same, only sitting. Less twisting. And do not do exercises for pumping the back, especially with weights.

Answer 2
June, 2021

Good day! You can watch our video on the YouTube channel: https://www.youtube.com/user/MrMonroshka/videos, and there is also a special page with exercises: https://www.spina.ru/mtd/1060

Answer 3
June, 2021

Effective exercise for severe back pain.

  1. Lying on your back, on a flat surface, slowly pull your feet away from yourself, pulling the toe out, then towards yourself, bending the foot as much as possible.
  2. From the supine position, alternately raise the right and left straight leg to a height of 15-20 cm from the floor. Hold it for 1-2 seconds.
  3. From the supine position, it is necessary to alternately pull the left and right legs bent in knees to the chest.
  4. Sitting on the floor, legs straight, hands on the waist. Leaning on the berries, it is necessary to move first forward, then backward.
  5. Getting on all fours and leaning on straight arms, it is necessary to bend and straighten the back. In yoga, this exercise is called "evil cat - good cat".
  6. Exercise "bike". Circular movements are performed with the legs bent at the knees.
  7. Initial position - lying on the back. Legs bent in knees are spread shoulder-width apart and stand on the floor. Leaning on the paddles, slowly raise the pelvic area up.
  8. Lying alternately on the left and right side, it is necessary to slowly raise the straight leg. It is necessary to open the legs by 15-20 cm.
  9. Performed while sitting. Hands are raised through the sides up, then hands and body need to reach for straight legs.
  10. The complex ends by repeating the first exercise and relaxing.

Exercises are performed at a convenient time for you. They should not be done immediately after sleeping or eating. With inflammatory diseases of the spine, his morning stiffness is a common occurrence. You should move and warm up your muscles a little before starting gymnastics.

Limitations and contraindications

Complexes should not be performed during the period of exacerbations of the disease. Before practicing, it is necessary to consult with a neurologist and a specialist in exercise therapy, who will check the correctness of the exercises and, if necessary, make corrections. Remember that for some variety of intervertebral hernias, exercise therapy is contraindicated.

When performing exercises, it is necessary to avoid squats. From gymnastics there will be an effect only with systematic exercise. While exercising, try to maintain a good mood.

Additional recommendations and useful tips

With intervertebral hernias, swimming and aerobics give a good therapeutic effect. During the transfer of weights, it is necessary to distribute the weight equally in both hands. To reduce the stress on the spine, do not constantly wear high heels. For practicing in the sports hall, purchase high-quality sports shoes with good shock-absorbing qualities. Exercise on simulators only under the guidance of specialists.

Do not allow your adolescent children to independently, without a qualified leader, perform strength training with a day or lifting heavy dumbbells. Avoid hypothermia, it can provoke an exacerbation of the disease. Slow walking can be as beneficial as running and jumping.

When seatedwork every hour get up from your workplace and do a few exercises. Go swimming or cycling. Such a load will not be too intense, with this it will preserve the muscles in the tonus. If possible, see a doctor in time, do not wait for unpleasant symptoms to give way to excruciating pain.

I strongly recommend that you familiarize yourself with the effective method of treating joints and spine, which can be used at home. If interested, here's the link.

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