As you know, in our spine there are 32-34 vertebrae. It is a single chain and has a peculiar configuration, due to which its elasticity is preserved. Human anatomy is such that, due to cartilage, the vertebrae remain flexible. This is due to the fact that between them there are soft intervertebral discs, thanks to which the supporting elements are able to rotate and create cushioning while walking and running.
It happens that one of the discs is shifted to the side, in such cases there are intervertebral protrusions and hernias. Most often, they appear in the lumbar spine (approximately 90% of clients).
Disc herniation
A hernia of the intervertebral disc is a very unpleasant disease, which during periods of exacerbation causes many unpleasant symptoms, and the main one is back pain.
With a hernia of the intervertebral disc, it protrudes to the spinal cord, which leads to grazing of the spinal nerves, and as a result, causes severe pain.
Types of intervertebral hernia
The disease is diagnosed using MRI. Depending on where the hernia is located, the patient experiences different sensations.
Hernias are as follows:
- hernia of the cervical spine;
- hernia of the chest;
- hernia of the lumbar spine.
Usually the focus of pain (hernia) is localized in the lower spine and gives to the leg. Also, hernias are often located in the cervical spine, from where pain can be transmitted to the arm. If a person coughs or laughs, then the painful symptom usually worsens.
A huge role in the treatment of this disease, doctors give special charge.
Yoga helps well with a hernia of the lumbar spine. Exercise should be smooth and not lead to tension of the back muscles. The main task of such physical exertion is to remove the excessive tone of muscle tissue.
Causes of intervertebral hernia
Where do these hernias come from in our spines? There was nothing, and one fine day, like a bolt from the blue, pains appeared in the back. The doctor makes a diagnosis - intervertebral hernia. This type of disease can actually develop at the genetic level, in which case it is difficult to avoid.
But usually the cause of the appearance of a hernia is an improper lifestyle and malnutrition.
Spinal discs receive the nutrients they need through blood vessels and muscles. And the wrong way of life contributes to the fact that the arteries and capillaries become blocked, and therefore the necessary substances do not reach the spine, and the disk becomes friable and inelastic.
A large effect on the formation of hernia is exerted by a sedentary lifestyle. Discs lose their strength and even burst
There is still the possibility of the appearance of a disease as a consequence of past diseases: osteochondrosis, scoliosis, ailments of internal organs. Sometimes the cause can be all kinds of viruses. Previous spinal injuries also affect.
Most often, intervertebral hernias appear in women. It is in them at a certain period of life (during pregnancy and at the beginning of the life of the child) that the spine experiences a tremendous load.
Is it worth it to play sports with a hernia?
To maintain the muscle corset of the back and body tone, many girls prefer to engage in physiotherapy exercises. Yoga with a hernia of the lumbosacral spine is also possible. This sport is based on static exercises - asanas - and therefore does not harm the back.
But it is worth knowing that yoga with a hernia of the spine has some features. For example, you cannot perform separate exercises for "rounding the back." But it is very useful is a wellness complex to bend the spine, it helps strengthen its lower section.
Dangers of intervertebral hernia
Intervertebral hernia can greatly impair the quality of human life. And not even because in acute periods it is very painful, but because the compressed nerve endings cause irritation in their own structures, and also adversely affect internal organs.
A hernia must be treated. If this is not done, then it will grow and in the end can lead to very disastrous consequences, destroying the remaining health (up to the death).
How to deal with disk deformation, the doctor will tell. The method is chosen individually, but in almost every case you can do yoga with a hernia of the spine.
In general, there are two ways to treat this disease:
- Operation.
- Non-surgical method.
Non-surgical treatment of intervertebral hernia
Treatment without surgery involves several methods:
- Extraction of the spine. This method is used in acute form.
- Shock wave therapy. Helps to remove pain and improve blood circulation.
- Manual correction method. With its help, a hernia is removed by stretching the spine and relaxing the muscles.
- Method of paravertebral blockade (analgesia).
- Exercise therapy and yoga for a hernia of the lumbar spine. Contraindications are determined individually. For many people, this type of exercise may not be suitable for various reasons. Yoga is also used for a hernia of the sacral spine.
- Drug treatment. Therapy is carried out with the help of anti-inflammatory, decongestant, pain medication.
- Massage.
Prohibited exercises in the presence of hernias and protrusions in the spine
If there is a hernia, doctors recommend that you carefully monitor your physical activity. You can’t carry heavy bags, girls will have to forget about heels. But there is also a list of prohibited physical exercises, which in no case should be included in your training for this disease.
Such loads include:
- run;
- leg press;
- twisting;
- Weightlifting;
- exercises on straightened legs.
Running is very popular among people leading a healthy lifestyle. But, unfortunately, it is contraindicated for people with spinal column disease, in particular intervertebral hernias.
The fact is that one of the important functions of the connecting discs is depreciation. During running, their resource is greatly reduced. Many doctors believe this sport is even capable of provoking the appearance of a hernia, and if it is present, greatly complicate the situation. If a person is engaged in running, then restoring spinal health will be quite problematic. Those who simply can not live without jogging in the morning should buy special equipment and exercise extreme caution. At the slightest pain, the lesson should be immediately interrupted.
Leg presses can aggravate the disease. During this exercise, a large load is placed on the spine, as the athlete pushes the weight while lying down. Most experts believe that this sport can lead to a hernia or protrusion in the spine.
If you are used to such an exercise, you can squat with a straight back, avoiding deep bending.
Weightlifting is contraindicated in all its forms. When a bodybuilder makes a jerk with a barbell to lift it, it creates a huge load on the spine. Also, the bench press for sports equipment while lying causes severe back pain.
When lifting heavy objects, do not allow the body to tilt forward. Even if you have a hernia in the cervical spine, such exercises should still be performed with extreme caution.
Twisting is a significant danger to deformed discs. The most common localization of the intervertebral hernia is the lumbar region. Therefore, exercises such as twisting can complicate the situation. All types of charging involving such movements are harmful with hernias.
Exercises on straight legs place a huge burden on the spine. After such exercises, pain in the lumbar region often occurs. By the way, you should not try to reach your toes with your hands from a sitting position or standing with back pain.
Asanas
In contrast to the above exercises, there is a proven complex that significantly relieves tension in the lumbar. Yoga with a hernia of the spine will relieve pain and will bring considerable benefits, subject to a competent approach.
We will give some basic asanas below. Such exercises usually imply stability, comfort and a calm body for a certain period of time.
Exercise therapy for hernia of the spine
The presence of hernias and protrusions in the spine is usually a consequence of various pathologies and malnutrition. And when a person does not devote enough time to physical exercises, the muscle corset relaxes, is poorly supplied with blood, which leads to deformation of the spinal column.
The most important treatment for the spine is moderate and competent physical activity - exercise therapy.
Useful exercises
As we already found out, yoga with a hernia of the lumbosacral spine is an excellent medicine. Consider several asanas that help relieve pain and strengthen the spine.
- "Bridge". This is an excellent exercise for the spine, relieving tension from the cervical and thoracic regions. It has a strengthening and smoothing effect on the lumbar region. Performing this asana helps to get rid of migraines, which are often with osteochondrosis. In fact, yoga with a lumbar hernia of the spine is a salvation for those suffering from this disease.
Way of implementation: The starting position should be taken while lying on the back with legs bent at the knees. Feet must be kept firmly pressed to the floor. Smoothly tear off your hips, lifting them up. The head, neck, shoulders and feet remain pressed to the floor. If you have a good stretch and there is no pain, then try to twist your fingers under your back. Thus, excess tension is removed from the spine.
- Pose "Dog face up." The next asana relieves tension and pain from the lumbar spine.
Method of implementation: To take the initial position, you should lie on your stomach, palms rest on the floor under the shoulders near the chest. It is necessary to smoothly raise the upper body and stay in this position for 5-10 seconds.
Lie on your stomach, place your palms on the floor on both sides of the chest and slowly lift the upper body. Stay in this position for a short while and lower yourself back.
This pose is able to put the spine in its place after a hard day spent in one sitting position. This is a great way to treat herniated discs.
- The pose of the child. This is a natural and simple posture for straightening and relaxing the spine. With it you need to start and finish your medical sports complex.
Way of performance: Sit buttocks on calves and heels. Stretch your arms up and lower the case to the floor. Try to keep your chest and stomach down. Touch your forehead to the floor. The stomach should lower to the hips. You can stay in this position for several minutes. The main thing is not to fall asleep, but at the same time try to relax as much as possible. You need to breathe deeply.
Physiotherapy exercises
It is important to be able not only to stretch and relax the muscles, but also to strengthen them. To do this, you need to have a good muscle corset. You need to train the muscles of the abdomen, chest, buttocks and back. This complex must be used together with yoga exercises.
- The way to perform exercises on the press: we start with the original posture - lying on your back, knees bent, feet firmly pressed to the floor. It is necessary to smoothly raise the upper body and lower back to the floor. For the first time, one approach will be enough 10 times. Gradually increase the number of movements.
- The way to perform the exercise "bicycle": we occupy the initial position lying on your back, knees bent, feet pressed firmly to the floor. Raise your legs alternately, alternating between flexion and extension, imagining that you are riding a bicycle. Gradually increase speed, then lower again. For the first time, one approach will be enough 10 times. Gradually increase the ride time.
Recommendations of specialists
Nowadays, protrusions and hernias are common diseases. Not surprisingly, it is precisely the rhythm of today's life that provokes problems in the lumbar region. Yoga with a hernia of the spine and Pilates, in turn, have become the best friends of modern man.
It is important to know and understand that exercises are selected depending on the stage of the disease (remission or acute phase). In order for the lessons to be really useful, the patient will need to slightly tighten school knowledge in anatomy. To choose the right set of exercises, you need to have an idea of what a hernia is, how it looks and where it is located. Otherwise, you can pick up the wrong complex and worsen your situation.
For example, if your intervertebral hernia is protruding to the left, then in no case can you squeeze the left side (twisting and tilting), and stretching the right side, on the contrary, will help relieve pain. You can find out in which direction the hernia is directed using MRI. It is hardly possible to determine such a problem on your own, for this you will need the help of a specialist. And also the doctor will be able to advise which inclinations you cannot do, and which ones are desirable.
During an exacerbation of the disease, doctors often prescribe bed rest. Nevertheless, it is necessary to try even in this difficult period to perform some exercises (for relaxation, stretching the spine, breathing). These movements will contribute to the onset of remission.
During this period, it is necessary to form a muscle corset that will help the hernia not progress, and there is even a chance of a full recovery thanks to exercise therapy and yoga.
But to succeed, you must follow the rules:
1. The regularity of training (3-4 times a week, but more often).
2. Exercises should be selected by a specialist.
3. It is important to learn how to breathe properly while performing the treatment complex.
4. All exercises are performed smoothly.
5. During classes, there should be full concentration on your body and on what you are doing.
Important to remember!
To the question, is it possible to do yoga with a hernia of the spine, the answer is unequivocal - it is possible and even necessary. But it should be remembered that the deformation of the discs is a very serious disease. And every step you take to treat a hernia should be discussed with your doctor.