Often patients ask a question about playing sports with hernia of the lumbar spine. Intervertebral hernia is a very common disease, in recent years it has been diagnosed even in children from 10 years old.
What exercise is prohibited
In search of an answer to the question whether it is possible to play sports with hernia of the lumbar spine, it is worth finding out what is forbidden to do with this disease.
- Axial loads on the ridge are prohibited. Therefore, standing / sitting sports tasks are excluded.
- You can not resort to shock loads, which should include step aerobics, running, jumping, plyometrics. Loads with repetitive workouts can be harmful if the disc is bulging.
- Weightlifting. Banned barbells and dumbbells.
- Certain types of easy gymnastics.
Hernia and bodybuilding: the practical side of the issue
Well, I would like to start this note with a familiar statement from all of us: “do no harm”. And really, very few people speak about the reverse side of the strength training medal, but it is also rather unpleasant.
Often, instead of tightening up health, a person, having come to the hall, ditches him. And okay, he ditches it himself, as they say, my health, what I want, I do, but more and more often an outside specially trained person takes part in the process, meaning the coach.
It was this kind of letter: “help me, what should I do now,” - I began to receive recently in the mail of the project.
Readers share their first unsuccessful experience of going into the hall and the appearance of sores, which they had not previously had. Sometimes a person decided to just bring muscles in tone, in order to become more fit and shaped, but in fact he earned a protrusion or a hernia of the spinal disc.
those. they came to the hall to improve their health, and we leave it with a serious (for life) disease, which affects the comfort of life. Of course, after such a mockery of one’s health, a person loses any desire not only to go to a gym, he is jarred from the very word of a healthy lifestyle.
The first negative experience of training in the gym leaves an indelible mark on the life of a novice athlete and, moreover, is able to permanently discard him from all sorts of fitness centers and halls to change one’s beloved.
This cycle of notes, and we already have articles like scoliosis and bodybuilding, arthrosis and bodybuilding and others, we will try to convey information about how to train, if you already have any serious illness, and what measures are needed take in order to prevent it. In the continuation of this post we will talk about hernia and bodybuilding.
Note: For better assimilation of the material, all further narration will be divided into sub-chapters.
In this subchapter, the main recommendations will be collected on the organization of the training process in case you have an intervertebral hernia and back pain, we will also find out which exercises should be completely abandoned, which modifications and which ones should be included in your training program.
So let's start in order.
Training for hernia. Fundamental rules.
Pilates as a safe sport
One of the types of fitness, which is popular not only as a way to improve the shape and improve health, but also as an effective rehabilitation method for those who have problems with the spine.
Pilates with hernia of the lumbar spine improves the nutrition of the discs between the vertebrae. Vessels of cartilaginous tissues after 25–30 years of age gradually lose their working function, and this provokes a lack of necessary nutrients. Pilates allows you to activate deep and shallow muscles, improving the nutrition of the dorsal cartilage.
Pilates with hernia of the spine helps to strengthen the muscular frame. For various diseases of the ridge, experts prescribe to wear special corsets or systems. A sedentary lifestyle blocks the normal development of the muscular system, and if you do the Pilates program, this problem is quickly resolved: part of the load is transferred from the cartilaginous layers to the muscles.
Some patients note that Pilates relieved them of lower back pain. The Pilates system is prescribed to treat vertebral dislocation.
Experts are allowed to resort to Pilates for various diseases of the ridge, as this is a completely safe and gentle sports tasks. Among specialists, this factor is key. The Pilates system contains about 500 different exercises that can be assigned to a patient with any condition.
Swimming for back
Swimming with intervertebral hernia is contraindicated only when the reason for the disease is quite a long negative process in the body. Swimming allows you to heal and strengthen the body, activates blood flow to all spinal regions, improves metabolic processes. As a result, the pain decreases, the person feels much better.
According to the recommendations of medical workers, the best type of swimming for people with intervertebral hernia is the crawl. The muscular corset is strengthened, the load is distributed evenly.
Swimming is a great antidepressant. It has a beneficial effect on the entire nervous system of the patient. Doing this sport is prohibited in case of acute back pain. Such training should take place under the supervision of a specialist.
Fitness is often prescribed to patients and has a therapeutic effect. After the examination, it is worth going to a physiotherapy specialist and, with the received recommendations, boldly go to the trainer at the fitness center. It is better to do fitness with a specialist in physical rehabilitation or physical therapy. But this is rare, so it is wise to consider recommendations for what kind of exercises you can do.
Fitness is aerobic exercise, which is very similar to physical therapy, they have a very mild effect on the body. As a rule, sports fitness tasks, but not heavy ones, are not prohibited when the intervertebral disk is displaced.
The first classes help develop and consolidate stabilization skills. This can be achieved with the help of special cuffs, in which a certain level of pressure is set, you need to do the exercises with it.
At the second stage, a sports program is connected on simulators. Having decided to go to the gym for a hernia, it is important to consult with your doctor about permitted exercise equipment.
The main objective of fitness in the presence of protrusion in the intervertebral region is to ensure the stability of the ridge both during exercise and in household affairs.
Sometimes in the main program of fitness exercises include exercises on fitball. It is noticed that such a gymnastic ball helps to relieve the load on the lower back, joints, leg muscles. Exercises on fitball are safe and useful not only for adults, but also for children, even babies.
Regarding whether it is possible to push-ups with spinal hernia, most experts come to different conclusions. Since this type of training refers to strength training, push-ups are not recommended.
Signing up for classes in the gym, it is important to strictly adhere to the recommendations of health workers. So it will be possible to significantly improve their physical condition and not harm the affected ridge. It is necessary to figure out what exercises you can do if we talk about power sports tasks.
Despite the limitations of a shift in the back, there is a fairly wide list of strength programs. Strength training includes the following:
- Horizontal bar and pull-ups on it. It is possible to pull up with this disease of the back, it allows strengthening almost all axial muscles of the ridge.
- Many representatives of medicine prohibit barbell presses. If the patient is accustomed to these physical activities, then it is possible to resort to them only after examination by a doctor and receiving appropriate recommendations from him. In addition, bench press requires proper, careful weight selection. Squeezing the barbell in the prone position is permitted without the advice of a doctor. It is only important not to allow the lower back to bend, to make sure that it is tightly pressed to the bench.
- The most safe and effective when protruding back discs are power simulators with imitation rowing. Classes on them allow you to increase the natural muscular corset for the back, with minimal pressure on the disc.
Some are interested in the question of whether the leg press is dangerous. Many doctors do not recommend this type of strength training, noting the risk of protrusion. In addition, leg press can cause headaches.
Regarding whether it is possible to do deadlifts, there is no exact answer. The physician and trainer must take into account some important factors: age, gender, degree of patience, perseverance, attentiveness and scrupulousness. If the hernia is affected by the lumbar spine, then the deadlift is not recommended. But each organism is individual, and there are examples when such sports tasks helped unload the back muscles.
It is forbidden to pull the rod in the slope when a hernia, it overloads the back. It is easy to replace this rod thrust with the lower block thrust in the slope on the crossover.
Bodybuilding is not prohibited when protrusion of the spinal discs. But this takes into account the fact that most of the workouts require increased physical strength.
Therefore, bodybuilding does not harm, if experts carefully approach the issue of choosing safe training.
A complete rejection of sports in case of intervertebral hernia, including Schmorl's hernia, is fraught with complications of the disease, since the strong muscular frame takes on a share of the load, thereby unloading the spinal column and preventing its further deformation. The low mobility of the musculoskeletal system overly relaxes the muscles and aggravates the disease. But it is necessary to take into account the general restrictions in sports with this type of injury.
It is required to consider the following nuances:
- It is necessary to exclude all types of axial loads on the spine (standing exercises and drums).
- It is advisable to exclude or limit team sports, as they have a higher risk of injury.
- At first, it is better to do sports in the presence of an experienced instructor who will track the correct technique for doing the exercises.
- It is necessary to train in an orthopedic corset.
- Be sure to carefully warm up and stretch to properly prepare the body for stress.
- In case of back pain, it is necessary to stop training, and if discomfort occurs, reduce working weight or pay attention to the correctness of the technique. If the discomfort persists, you need to consult a doctor.
- Running is eliminated completely, but walking is allowed.
The final decision on which sports are allowed for the patient is made by the doctor. But in most cases, the following areas are permissible:
- Swimming and water aerobics.
- Pilates and yoga.
- Fitness and even bodybuilding (with some restrictions).
You can perform almost all strength training that is done lying down, even the barbell bench press. It is not forbidden to pull up on the bar and make twisting movements and tilts. The main thing to remember is that before strength training, a good warm-up and stretching is necessary, and all movements should be carried out smoothly and without jerks.
It is worth discussing the working weight with your doctor, as excessive loads can damage even in safe positions.
It is necessary to clarify what exercises in the sitting position may be permissible.
In most cases, medical swimming is prescribed for training the muscles of the back in case of problems with the spine. It is recommended for hernia of any part of the spine. Water supports the person and thanks to it promotes relaxation of a muscular framework. In addition, it eliminates the risk of injury by hitting a hard surface.
Swimming is allowed in different ways:
- On the back with alternate throwing hands.
- On the swimming board.
- It is useful to do water aerobics.
Medical exercises prescribed to perform in the pool, but you can swim in the sea, if the opportunity arises.
Therapeutic exercises prescribed to perform in the pool.
This is a system that is associated with static body stress, which provides a load on various muscle groups. Thanks to the exercises in Pilates, the muscular frame is strengthened, while the muscles of the body work without putting an excessive load on the spinal column. Due to the fact that the set of exercises in Pilates does not require staying upright, and is also performed at a measured pace, it is optimally suited for people with a diagnosis of spinal hernia, including those who have problems with overweight.
Therapeutic yoga is allowed for spinal hernia, it allows you to cope with pain, suppresses inflammation, helps to work out joints and ligaments, improves overall health. It is worth paying attention to the implementation of asanas - positions in which you need to be held for several minutes.
It is necessary to work under the guidance of a coach who will track the correctness of the technique.
Vis on the horizontal bar
Pulling up and simply hanging on the bar help to strengthen the spinal column and its supporting muscles, the spine in the position of the vis is pulled out, and the vertebrae take the correct position. Despite the fact that the body is in a vertical state on the horizontal bar, this does not cause any harm, since there is no support on the earth's surface.
Loads in fitness are moderate, so they are valid in the presence of a hernia. Some of the exercises are similar to those related to physical therapy and a positive effect on the body. Fitness is able to replace and active cardio, which was previously compensated by running. The main thing is to consult with your doctor and clearly identify the types of loads that can be performed.
The main thing is to consult with your doctor and clearly identify the types of loads that can be performed.
A fitball is a big ball filled with air, with the help of which many exercises in fitness are performed. This type of training is recommended by almost all doctors. Since the ball is unstable, it requires constant control of balance and development of coordination, which causes the muscles to load properly, without overstretching the spine. You can train with a fitball at home by picking up the ball in size.
When a hernia is prohibited, all exercises related to being in an upright position, running, jumping, as well as any loads that cause pain and strongly load the spine. Excessive stress can aggravate an existing injury and even provoke a new one.
Extreme sports are also forbidden: snowboarding, skiing, training with stunt elements, martial arts, especially those associated with falls.
Bodybuilding lovers need to discuss all the nuances of training with their doctor and get ready for a number of restrictions in training. We will have to give up all the loads that are performed standing. Such types of training as weight-lifting and powerlifting are also contraindicated, because the spine is too heavy, besides they are associated with jerks, which cause additional harm during injuries.It is necessary to give up such exercises as leg press, as the movement of the legs up in the supine position can also injure the spine.
This type of training is allowed only in the initial stages of the disease, in the future it will have to be avoided. Equally limited as sprinting and long. Marathon runners will have to switch to other sports, and cardio training lovers will try to switch to a bike, walk or ellipse.
Marathon runners will have to switch to other sports.
Simple in design and inexpensive, but effective simulator that is specifically designed for people with spinal problems. He is a wooden board. The board is good because it does not require a visit to the gym - it can be purchased and installed at home. It is attached to the wall or door with a special hinge and can be easily removed after the workout.
How to safely press the hernia press
To workout at the press were the most effective and at the same time sparing, you need to use a special set of exercises for pumping the press. It includes such common elements as:
- Hang on the horizontal bar.
- The deflections of the back standing on all fours.
- The rise of the upper body lying on the abdomen (with unexpressed hernias).
- Deflection of the back due to the raising of arms and legs lying on the stomach.
- Raises the pelvis lying on his back.
- "Bicycle" - footwork lying on his back.
Accurate and smooth execution of these elements of the press workout will help to keep the body in shape without harming the spine.
Gymnastics during the rehabilitation period
During rehabilitation after hernia of the spine, physiotherapy and therapeutic exercises are recommended, which will prevent spasms, relax muscles and relieve fatigue. Especially for the prevention of hernia of the spine, a training complex has been developed that effectively helps to fight the consequences of the disease. The first training is better to perform under the supervision of a specialist, and then at home. Daily exercise will allow you to quickly recover from a hernia, reduce the negative effects of pathology and avoid complications of the disease.
Occupations in a gym at hernia
Doing sports with a hernia in the gym is not prohibited. Such activities contribute to the restoration of the musculoskeletal system, reduce the likelihood of hernia recurrences. The main condition - exercises on simulators should not give a compression load on the lower back (exercises in the supine position on the bench, leg press).
When working on simulators, you should exclude twisting, amplitude exercises, sudden movements and jerks.
The training simulators of Dr. Bubnovsky became very popular, his method allows to cure hernia with the help of a special set of exercises.
Hyperextension is a professional treadmill, with adjustable tilt angle. Having fixed the legs with special rollers, it is necessary to smoothly lift the body. Exercises on hyperextensions are sufficiently effective in order to pump up the buttocks, back, back of the thighs, the abs, in addition, they best strengthen the muscles of the lumbar back.
With the formation of a hernia, the tone of the back muscles is unevenly changing, and, devoid of symmetrical support, the main supporting organ turns into a “loose” structure.
Water aerobics and swimming
Swimming is the most acceptable sport for many diseases, including herniated intervertebral discs. It can be used as a means of prophylaxis or for treatment with a diagnosis already made. According to the laws of physics, the body weight of a person in water decreases, which entails a decrease in the load on the spinal column. "alt =" ">
Being in the water, the muscles of the whole body relax, and this has a beneficial effect on blood flow in the tissues and helps to eliminate muscle spasms. Thanks to the active consumption of oxygen during swimming or aqua aerobics, you can also strengthen the respiratory system.
Do not forget about the positive impact of these sports on the ligament-articular apparatus, which is one of the elements of the muscular corset. The duration of aqua aerobics and swimming should be determined individually, but most often this figure is a few hours during the week.
Pilates is a very effective set of exercises that are performed in various positions. In addition, there are movements in Pilates that require special equipment. All simulators in Pilates have a special design that does not involve fixing the body in a certain position. This allows you to strengthen all the muscles of the body.
This type of load with hernia of the lumbar or cervical spine contributes to the relaxation and strengthening of muscle tissue. If you do special exercises correctly and regularly, the height of the discs may increase.
Yoga is very useful for back pain - at first they will decrease significantly, and then disappear altogether. Since all poses are performed smoothly and measured, it is possible to get the correct position of the disks.
Yoga classes are based on relaxation. To cope with hernia, it is recommended to perform the following exercises:
- Take three thin blankets. Two fold and place laterally in the hips. The third blanket must also be folded and placed under the belly. Then you should lie down with your stomach, put your hands in front of you, and bend your leg and place on the pile of blankets. To be fixed in this position for 2-3 minutes. This posture is great for relaxing the lumbar.
- To perform the previous posture, you can use the chairs. To do this, lie down on the chairs, placed in a row, then lower one leg down. Then do the same movement for the second leg.
- Now you should lie on your back, straighten your back, and press your legs to the floor. Lift one leg at a right angle and throw the belt on the foot. Pull on its ends. In this case, the buttocks, waist and head should be pressed to the floor. Taking a breath, it is worth raising the second leg to the same level. On the exhale, it should be omitted. This exercise is worth doing 10 times for each leg. Thanks to this, it is possible to strengthen the deep back muscles.
Fitness for intervertebral hernia
After surgery to remove an intervertebral hernia, the patient is recommended to perform a set of special exercises. Such gymnastics helps to restore the patient's motor functions in the postoperative period.
The complex of exercises should be started one month after the operation. What exercises will be included in this gym, determined by the doctor based on the patient's condition.
For gymnastics to be effective, it should be performed regularly, without taking breaks, but rather daily.