Pilates exercises for lumbar disc herniation

A spinal hernia is a progressive pathology of the musculoskeletal framework, characterized by deformation of the intervertebral discs and displacement of the nucleus pulposus beyond the connective tissue (fibrous) membrane.

Spinal hernia

In most cases, a hernia is a consequence of chronic osteochondrosis, which develops against the background of hypodynamic disorders, neurological disorders, increased physical activity and other factors affecting the nutrition and mobility of the vertebral joints. One of the methods for treating intervertebral hernias and protrusions is therapeutic exercise, but it can only be used during the period of regression of acute symptoms. We will discuss below whether it is possible to play sports with a spinal hernia, and which types are best for people with this pathology.

Is it possible to play sports with a herniated disc?

Features of the disease

The main manifestation of a spinal hernia, regardless of its location, is pain.

Signs of a spinal hernia always manifest themselves in pain

The intensity of pain depends not only on the size of the hernial protrusion and the degree of compression (squeezing) of the nerve roots, but also on external factors, for example, nutrition. If the patient does not receive enough proteins (collagen), minerals (calcium, phosphorus, iron), vitamins, the nutrition of the cartilage plates is disrupted. They are located between two adjacent vertebrae, and the space between them is filled with gelatinous pulp - a viscous liquid containing a small number of cartilage cells. The pulp is surrounded by a fibrous membrane (annulus fibrosus), which holds the nucleus in the center of the intervertebral disc and prevents it from leaking into the spinal canal.

Spinal motion segment

When the nutrition of the cartilage is disrupted, it begins to “dry out,” which leads to deformation of the intervertebral disc. Over time, the spine contracts and the nucleus pulposus moves beyond the annulus fibrosus. The displaced pulp compresses the spinal roots, which causes acute pain and severely limits the patient’s mobility, and swelling and muscle spasm in the area of ​​the affected segment of the spine allow partial compensation of the compressive load. If measures are not taken in time to correct the pathology, a complete rupture of the connective tissue membrane may occur and the pulp may escape into the space of the spinal canal.

Intervertebral hernia. Stages

For conservative treatment of pathology, medications (chondroprotectors, glucocorticosteroids, NSAIDs, vitamin complexes), traction therapy (spinal traction), and drug blockades using analgesics are used.

Note! Therapeutic and recreational physical education is an effective method for the prevention of intervertebral hernias and the treatment of small hernial protrusions without signs of compression of the spinal roots. In more severe cases, exercise therapy is used as an auxiliary method during a period of stable remission, provided it is combined with other treatment methods: massage, high-protein and fortified diet, alternative medicine techniques (manual therapy, hirudotherapy, etc.).

Is it possible to play sports?

Before answering this question, it is necessary to understand what exactly is meant by this term. If we are talking about therapeutic physical education (physical therapy), which is used as one of the methods of conservative treatment of intervertebral hernia, then there are practically no restrictions for exercise (with the exception of an acute period of illness, severe pain, inflammatory and infectious diseases in the spine).

Exercise therapy classes have a minimal number of contraindications and proven effectiveness

Exercise therapy is a set of exercises aimed at preventing a specific disease, as well as the recovery and rehabilitation of patients after suffering pathologies (including diseases with the use of surgical treatment methods).

Getting started with the exercises

Depending on the severity of the patient’s condition (the hernia worsens or goes into remission), the set of therapeutic exercises will differ. Let us consider the methods of using therapeutic exercises at different stages of the pathological condition.

During exacerbation

If the patient’s condition has sharply worsened due to exacerbation of an intervertebral hernia, then it is recommended to resort to exercise therapy to relieve symptoms. It is worth noting that during this period the number of exercises performed should be limited. They are all performed in the same starting position - lying on your back. This is due to the fact that in this position the load on the diseased spine is minimal.

Exacerbation of intervertebral hernia

On a note! It is necessary to avoid performing kyphosis or rotational exercises (elements of exercise therapy that involve flexion of the spine) if the symptoms of a hernia are pronounced. Otherwise, the spinal disc may become displaced, which will only worsen the situation.

Degrees of displacement of the lumbar vertebrae

It is recommended to repeat each exercise from 5 to 15 times, and after each set you need to rest for 1-2 minutes (continue to lie on your back and breathe deeply while doing so). Let's look at the most effective exercises prescribed by doctors for exacerbation of a hernia:

• Lying on your back, try to lengthen your body by pointing your toes forward. Continue to stretch for 5 seconds, after which begin to pull the toes of your lower extremities in the opposite direction, that is, towards you;
• lying on your back, slightly raise your left leg and hold it at a height of 20 cm for 10 seconds, then change with your right;
• the original position remains the same. Bend your knees and bring your heels toward your buttocks. In this case, the feet should not be lifted from the floor surface. Begin to slowly return your legs to the starting position;
• You need to start this exercise from this position - lying on your back, press your heels to your buttocks, bending your knees. Then grab your left knee with your hands and extend your leg as close to your chest as possible, keeping your back straight. Now slowly return your leg to its original position and repeat the procedure with the other knee.

Exercises for exacerbations

Selecting exercises for the spine on your own, especially during an exacerbation period, when even the most effective of them can harm your body, should only be done after consulting with a specialist.

What sports are good for spinal hernia?

Listed below are sports that can be practiced with a diagnosis of intervertebral hernia, as they have a general strengthening effect on the body and have a positive effect on the dynamics of the disease.

Pilates

Pilates is a type of fitness and is a set of static exercises that eliminate force and impact load on the spine. Instructors consider the main advantage of this technique to be the ability to use it with people of any age, gender, weight and physical fitness.

Pilates

The benefits of Pilates for people with intervertebral hernia also include:

• correction of scoliosis at the initial stage (correction of posture);
• increasing flexibility and elasticity of the spine;
• development of muscle strength;
• improvement of muscle innervation;
• stimulation of metabolic processes and the functioning of all internal organs.

Pilates also allows you to normalize breathing, relieve muscle spasms and improve the functional state of the muscles that support the spine. It is recommended to practice this method up to 3 times a week. The duration of the workout is about 45 minutes.

Pilates. Tips for beginners

Note! The safety of Pilates is also confirmed by the fact that almost all centers have special groups for pregnant women (including for pregnant women with chronic spinal diseases).

Yoga

Yoga is a set of physical and emotional relaxation techniques based on correction and awareness of physical capabilities, spiritual and mental status. Yoga classes became widespread in 2001, when active promotion of a healthy lifestyle began, and practices of Indian culture of body and spirit began to be used in fitness centers.

Yoga. One of the poses

For the complex treatment of intervertebral hernias, not only the physical effect on the spine is important, but also the normalization of the psycho-emotional state, which is achieved through meditative techniques (stress is one of the main catalysts for osteochondrosis, leading to the appearance of disc hernias and protrusions). The healing effect of yoga is manifested by increased flexibility and elasticity of the back, elimination of chronic pain in the neck and lower back, and normalization of mobility of the affected segment of the spine.

Prohibited sports

Intervertebral hernia is a chronic progressive disease that requires compliance with a certain regime and the introduction of restrictions in the usual way of life, therefore, with a confirmed herniation of the spine, you will have to give up some sports.

Prohibited sports for spinal hernia and possible risks

If you have an intervertebral hernia, it is prohibited to engage in sports and recreational running, especially if the localization of the hernia is the sacrolumbar region. Increased impact load leads to the progression of osteochondrosis, exacerbation of pain syndrome and a sharp change in the dynamics of the therapy.

Important! For persons with a vertebral hernia, crunches, leg presses, and exercises that must be performed while standing on straight legs (for example, bending the torso forward) are also prohibited.

Cervical osteochondrosis

The disease is insidious due to its rapid progression and possible complications, which can damage the brain. This danger arises due to the destruction of the cervical vertebrae, which leads to compression of the blood vessels: the “nutrition” of the brain becomes scarce and cannot satisfy its functional needs. Lack of oxygen and impaired outflow of venous blood cause an increase in blood pressure. Thus, one disease provokes the occurrence of many dangerous disorders in the body.

To prevent these serious complications, physical activity should begin immediately after the acute period has stopped. Its goal is to prevent recurrent attacks or reduce their intensity and number.

Pilates classes for cervical osteochondrosis “give” the brain the necessary nutrition, and therefore “protect” it from stroke. Despite the safety of exercise, it is important to consult with your doctor before starting it. Moreover, with this disease it is important to practice under the guidance of an experienced instructor. He will help you choose the right set of exercises, tell you about the principles of the technique and monitor the correct execution of the movements.

Important!

Remember that the load must be increased gradually. If pain and discomfort occur, stop exercising and undergo mandatory consultation with a doctor.

Exercises

Let's look at some of the most famous Pilates exercises used for osteochondrosis of the cervical spine.

Classes begin with a warm-up, which includes rotation of the head, hands, elbows and shoulders. If after the warm-up movements no unpleasant or painful sensations appear, proceed to the main training.

Note!

One exercise should sequentially “transition” into another. Pauses between movements are unacceptable.

1. Stand with your feet slightly apart. Keep your back straight. Place your palms on your shoulders and, pressing on them, stretch your neck as much as possible. Stay in this position for 4-5 minutes. Watch your breathing: inhaling slowly and smoothly, hold your breath for 15 seconds. Then slowly exhale. After returning to the starting position, repeat the exercise 5-6 times.
2. Stay in the same starting position with your arms down along your body. Slowly tilt your head to your right shoulder, then to your left, forward and back. Breathe slowly and clearly. Do the exercise for 5-6 minutes.
3. Repeat the movements from the previous exercise. With each turn of your head, increase your speed. Remember that breathing should remain rhythmic.

It is important!

If you have a cervical hernia, be sure to wear a Shants collar during classes, placing minimal stress on the lumbar region.