People are afraid to bend back when they have back pain and especially when they have acute lower back pain. Why is this happening? The standard recommendation for acute back pain, which can be obtained from a neurologist, is to lie on your side with your knees tucked to your stomach. Undoubtedly, this position will relieve pain by opening the back space between the vertebrae and decompressing the herniation and pinched nerves, but it will not allow the disc to return into place, because. the front space, on the contrary, narrows. Those. the cause of the pain will not be eliminated. Bend back is dangerous while maintaining a vertical body position, because... in this case, in addition to the extension of the joint, under the influence of body weight, the vertebrae will be displaced relative to each other, and under this pressure, the posterior anatomical space will narrow and pinch the hernia or nerve even more.
Instead of the flexion exercises developed by Paul Williams, Robin McKenzie, a physiotherapist from New Zealand, suggested traction exercises as a means of reducing pain. He suggested that the pain in the legs was due to the formation of a herniated disc that was compressing the spinal nerve, and that when bending backward, the torn part of the disc returned to its normal state. However, this method has not been very effective in treating sciatica. A compressed nerve can cause numbness, but not pain, in the legs. Inflammation of the nerve causes pain in the seat area. (The Williams and McKenzie methods do not relieve inflammation in the irritated spinal nerve.)
The purpose of traction exercises is to strengthen the muscles along the spine, increase endurance and mobility of the muscles throughout the back, and also strengthen the lumbar spine, keep the nucleus pulposus within the intervertebral disc and thereby reduce the risk of re-injury. Traction exercises are recommended if you have:
* lower back pain when sitting or driving for a long time;
* lower back pain when bending back;
* lower back pain when getting up from a chair;
* pain in the legs that increases while sitting;
* pain relief when lying down and when walking. Traction exercises are recommended for the treatment of lower back pain only in the early stages of the disease.
Relaxation
To perform this exercise, you need to lie on your stomach, after placing several pillows under it. Add a few more pillows and stay in this position for 15 minutes.
Stretching
Lying on the mat, lift yourself up for a count of three, supporting your body on your arms bent at the elbow, then return to the starting position for a count of six.
Place your hands behind your back at the lower back and lean back. Perform the exercise for three counts, and for the count of six, take the starting position. Repeat every hour
Lying on the mat, raise yourself up with your arms outstretched and count to 10, then repeat the movements at least 10 times.
Stretching and strengthening muscles
Lying on the mat, raise your head and legs as far as possible and remain in this position for a count of three, and return to the starting position for a count of six.
Now sit up in a chair, maintaining the same posture as in a sitting position.
Exercise options
There are other exercise options for stretching and strengthening muscles. But you can turn to them only when the acute stage of the disease has passed. Extend your arm and opposite leg parallel to the floor. Hold this position for two seconds, then return to the starting position. Next, changing arms and legs, repeat the movements. Try to do this exercise as often as possible and gradually increase it to 10-15 times. After two weeks of doing this flexion and extension exercise, you can add another, stronger set of exercises.
Bend to the side while standing. Place your hand on the opposite side of your head while sliding your other hand down your leg. Repeat every hour for at least 10 minutes.
Lying on your side, straighten the leg on top and bring it behind you. Perform the exercise for three counts, and for the count of six, take the starting position.
Lying on your side, lift the leg on top, count to three, and return to the starting position on the count of six.
Lying on your side, raise your head and legs. Perform the exercise for three counts, then return to the starting position for six counts.
These recommendations are a temporary measure if it is impossible to visit a specialist; back pain as a symptom accompanies about 28 diseases, so consult a doctor as soon as possible.
In the modern world, where a huge number of people lead a sedentary lifestyle, more and more patients of different ages with problems with the spine complain of constant good results that can eliminate pain and improve a person’s condition, giving neck gymnastics. Such exercises should be done only after appropriate consultation with your doctor, since amateurism in such a serious matter can lead to irreparable consequences.
Gymnastics for the neck requires extreme precision in performing certain exercises. Their sequence is also important. You can’t cut down on the time you spend doing exercises. Gymnastics for the neck gives the best results when performing the complex 6-8 times a day.
One of the most advanced and effective sets of exercises is for the neck according to the McKenzie method. It is based on decades of clinical experiments, scientific research and the practice of thousands of patients. At the beginning of this complex, painful sensations may occur caused by performing unusual movements for the body. As you continue to practice, all painful sensations will disappear after a couple of days.
This neck gymnastics consists of 7 exercises that must be performed 10 times:
1. Pulling the head back (certain effort is required when performing the exercise). Sit on a chair and look forward, completely relax. The head should be slightly tilted forward. Slowly but forcefully move your head back all the way. Aim to tuck your chin. Hold this head position for a few seconds, after which you can relax.
2. Seated neck extension. While sitting on a chair, lift your chin and try to tilt your head back, trying to look up at the ceiling. In this position, you need to turn your head slightly to the right and then to the left several times.
3. Head abduction in a lying position. Lying face up on a flat and fairly hard surface, rest the back of your head on the mattress and at the same time pull your chin towards your neck.
4. Neck extension in a lying position. Lying face up on the bed and gently supporting your head with your hand, move to the edge of the bed so that your head and neck, as well as the top of your shoulders, protrude beyond the edge. Slowly lower your head towards the floor, supporting it with your hand. Slowly remove your hand and tilt your head and neck back as far as possible. Turn your head slightly from side to side several times. Use your hand to return it to the starting position.
5. Bend the neck to the sides. Sitting on a chair, tilt your head in different directions.
6. Neck rotation. Sit on a chair and move your head back as far as possible. From this position, turn your head as far as possible from side to side.
7. Bend your neck in a chair position and look ahead, relax. Lower your head so that your chin is as close to your chest as possible. Clasp your palms at the back of your head. Lower your arms so that your elbows point down.
This neck exercise will help get rid of chronic pain in the cervical spine caused by osteochondrosis. Even with acute pain, you should try to do exercises No. 1, 2. They will help relieve acute pain and allow you to feel relief. As soon as the sharp pain passes, you can begin performing the entire set of exercises.
These exercises can be classified as “gymnastics for the face and neck”, since during the execution of the complex the subcutaneous tissue is activated, the muscles of not only the neck, but also the face work. Improving blood circulation under the influence of this gymnastics helps improve complexion and skin tone. At the same time, the skin becomes elastic and tightened.
A cervical hernia is a diagnosis in which a person has to in some way adjust his or her usual lifestyle. Only under such conditions is it possible that the pain will stop haunting the person, and the treatment used will give the expected results.
Regular exercise for diagnosed cervical disc herniation is very important and effective. We are talking about complex exercises used in conjunction with drug therapy prescribed by doctors. In addition, physical education is also useful after undergoing hernia surgery.
During an exacerbation of symptoms, properly selected exercises can relax the tissues and reduce the load on the cervical region. During the period of remission and recovery, the task of gymnastics is mainly to restore muscle tone. The exercises are performed according to a strict schedule; the rest of the time, it is advisable for patients to wear a fixing corset around their neck ().
Among other types of hernias, the one that affects the neck area is especially difficult to tolerate. Patients feel completely intolerable myalgia, experience severe swelling, and lose the opportunity to live a normal life.
Among other therapeutic methods, physical therapy acts as an excellent addition, but is never the basis of the fight against the disease. Exercises for a hernia can completely remove the likelihood of a recurrence of the disease, as well as strengthen the vertebrae so much that in the future, neck diseases will most likely not manifest themselves at all.
To date, several time-tested exercise systems have been developed. Very popular today are sets of exercises for the neck by Sergei Bubnovsky (kinesitherapy), Robin McKenzie and Valentin Dikul, as well as special yoga asanas.
There are other approaches, and it does not matter which one is used. Regularity, as well as the correctness of performing each exercise, is much more important.
- using only those gymnastics components prescribed by doctors;
- avoidance of impetuosity and suddenness of movements;
- exclusion of power load;
- control of the result - ideally, progress should be monitored by a physician (neurologist) or a specialist in physical therapy;
- strict adherence to recommendations for performing each exercise of the complex;
- immediate cessation of exercise therapy if pain or obvious discomfort occurs;
- regularity - it is best to perform exercise therapy every day;
- gradual increase in load - from a five-minute light mode to a full half-hour of gymnastics;
- refusal to exercise after meals, as well as before bedtime.
Contraindications
Despite the benefits, exercise therapy may carry risks for a person with a hernia. There are very specific contraindications for a herniated cervical spine. If they are present, performing therapeutic exercises as such or its individual components is strictly prohibited.
- severe pain during any physical activity;
- a history of osteochondrosis of the cervical region in a chronic form;
- previous stroke or myocardial infarction;
- bleeding of any nature;
- oncological diseases, neoplasms;
- infectious diseases in the form of exacerbation;
- problems with blood circulation (especially cerebral, coronary);
- diagnosed embolism, thrombosis, as well as diseases of the cardiovascular system.
Exercise therapy
Exercise therapy is performed for a hernia in the cervical spine for a long time. Regularity, consistency, and thoroughness of exercise will gradually bring noticeable results. At the same time, the complex can be performed both at a medical institution and at home.
Basic exercises
The basis of gymnastics for the neck with a diagnosed hernia is classical movements. The complex is performed in a standing or sitting position on a hard surface, focusing on making neat turns of the neck with lowered shoulders and arms.
The standard set of exercises is as follows:
- Alternately throwing your head back / tilting your head forward to your chest. The amplitude is determined by the pain syndrome, as well as the degree of muscle development.
- Head tilts left/right. The ear should reach towards the shoulder.
- Turns right/left. You need to slowly turn only your head, your shoulders remain in one position.
- Pulling the head and neck forward and then returning to the starting position.
- Slow movements crying back and forth.
- Smooth circular rotations of the shoulders.
- Rotation of the body in the belt.
The number of repetitions for each movement varies from 5 to 10 times. The main task is to painlessly stretch the muscles and also achieve relaxation of the cervical area.
The listed complex with certain improvements forms the author’s programs for the neck.
By Mackenzie
Such gymnastics is prescribed to those patients who suffer from cervical hernia, as well as osteochondrosis at the same time. Moreover, both diseases can be even in an advanced form. The Mackenzie complex allows for the strengthening of intervertebral discs, returning them to normal nutrition and elasticity.
- Starting position: standing on the floor on all fours. Then the head is thrown back, the tailbone is pulled up, the back is arched at the lower back. The next step - the head and tailbone are pulled towards the floor, the lower back bends upward.
- Performed on the floor. A cushion is placed under the neck. You need to raise your hands up, bring them to your head, then return them back.
- While sitting on a chair, you need to press your chin to your chest. The position is maintained for as long as possible, as long as there is no discomfort in the neck.
The McKenzie exercise therapy complex requires daily repetition. Each of the points of the complex is performed 10-15 times.
Bubnovsky's technique
It is characterized by the fact that it affects the entire spine as a whole. The cervical area can be restored by strengthening other parts. Below are specific neck exercises proposed by Bubnovsky.
- Standing with shoulders down, a person brings his ear closer to his shoulder. The position must be maintained for 20-30 seconds. Then repeat on the other side.
- Press your chin to your chest for half a minute. Then slowly lift and fix your head in a level position, stretching your neck forward.
- Turn your head to the side, as if turning around. Fix the position for 30-60 seconds. Do the same on the other side.
- Sitting on a chair, put your hands back, behind your back. At the same time, tilt your head back and pull your chin up.
As you can see, according to Bubnovsky, physical therapy is performed primarily in static conditions. This makes it accessible to any patient.
Exercise therapy in different periods
Gymnastics are not always performed in the same way for hernias of the cervical spine. In addition to the specific health of an individual patient, the course of the disease must also be taken into account. At the stage of exacerbation of symptoms, exercises, as well as their intensity, differ significantly from recommendations for people in remission.
Exacerbation
Only soft, gentle exercises are allowed. Any overexertion creates a threat of increased pain and deterioration of the patient's condition. Relaxing movements for the shoulders, elbows, arms, and back dominate.
In the acute stage, there is a strict ban on sudden head movements, especially turns. Doctors suggest performing exercise therapy in a protective collar-fixator. You can find it in any pharmacy.
Beyond exacerbation
This period involves greater intensity of gymnastics. It is in remission that there is a chance to really strengthen the cervical vertebrae. However, excessive sharpness and overvoltage are unacceptable in any case.
Bends, turns, neck stretching, as well as other components of various complexes are performed. In this case, the important condition is regularity, stability, equal work on each side of the body.
A good additional help to physical therapy exercises for cervical hernia is water aerobics. With minimal tension, such gymnastics can gently strengthen the entire spine, as well as the surrounding muscles.
Robin McKenzie developed spinal exercises for mechanical pain in 1956 while working as a physiotherapist in New Zealand. He believed the cause of the pain was stretching of soft tissues. This direction is developing especially in Australia and the USA and has found application in the treatment of disc herniations. When performing exercises, the nucleus pulposus moves forward and the pressure of the hernia on the dura mater decreases, which leads to a decrease in neurological symptoms.
The criterion for successful treatment according to McKenzie is the centralization of pain (moving from the leg to the lower back) and its reduction.
The use of manual muscle testing allows for more accurate selection for this treatment and monitoring of its success. When a disc herniates, a nerve root is compressed or stretched. This leads to disruption of the conduction of nerve impulses and a decrease in tone and strength in the corresponding muscles. If muscle tone is restored during an exercise, it means it is therapeutic.
1st exercise. Lying on your stomach, bend over with support on your forearms. Stay in this position for 2-3 minutes. Breathing is deep. Repeat every 2 hours.
2nd exercise. Lying on your stomach, push-ups with a lumbar bend. Delay for a few seconds. Repeat at least 10 times in a row every 2 hours.
The 3rd exercise is performed when the acute pain has already passed. Standing backbends. 10 times every 2 hours and after work with a bent lower back.
Robin McKenzie is the President of the International Institute of Vertebrology - Spine Correction (New Zealand), which has 26 branches around the world. He is an honorary member of the national associations of physical therapists in the USA, Great Britain, New Zealand, and the prestigious International Society of Vertebrologists (specialists who study the spine). Author of a two-volume textbook on spinal correction, translated into 5 languages. Vertebrologists in many countries use Mackenzie's principles in their work - his original approaches to the problem of treating the most common diseases of the spine.
Robin McKenzie developed spinal exercises for mechanical pain in 1956 while working as a physiotherapist in New Zealand. He believed the cause of the pain was stretching of soft tissues. This direction is developing especially in Australia and the USA and has found application in the treatment of disc herniations. When performing exercises, the nucleus pulposus moves forward and the pressure of the hernia on the dura mater decreases, which leads to a decrease in neurological symptoms.
The criterion for successful treatment according to McKenzie is the centralization of pain (moving from the leg to the lower back) and its reduction.
The use of manual muscle testing allows for more accurate selection for this treatment and monitoring of its success. When a disc herniates, a nerve root is compressed or stretched. This leads to disruption of the conduction of nerve impulses and a decrease in tone and strength in the corresponding muscles. If muscle tone is restored during an exercise, it means it is therapeutic.
1st exercise. Lying on your stomach, bend over with support on your forearms. Stay in this position for 2-3 minutes. Breathing is deep. Repeat every 2 hours.
2nd exercise. Lying on your stomach, push-ups with a lumbar bend. Delay for a few seconds. Repeat at least 10 times in a row every 2 hours.
3rd exercise performed when the acute pain has already passed. Standing backbends. 10 times every 2 hours and after work with a bent lower back.