Intervertebral hernia

Our body is designed in such a way that the spine takes the main load on itself. Diseases of osteochondrosis, various back injuries, constant stress and overload, as well as age – all this eventually leads to the development of a vertebral hernia.

Reasons for the occurrence of intervertebral hernia

  1. Lifting weights
  2. injury back
  3. Osteochondrosis
  4. Overweight body
  5. Curvature of the spine
  6. Infection, as well as:
  7. Excessively sharp movements or inclinations

All this leads to excessive pressure on the discs of the spine and, accordingly, to the very hernia, when under pressure they fall out of the spine or protrude into the spinal canal, squeezing its nerve endings.

Fortunately, this disease can be treated with both medications and surgery, but experts still recommend not resorting to surgery or only in the most extreme and advanced cases, but using special exercises.

Herniated disc treatment 

 When the exacerbation has been removed with the help of medication, it is worth starting treatment with exercises that are aimed at restoring the spine. A whole range of effective and simple physical exercises has been developed to combat the disease. However, it is worth remembering that eliminating painful symptoms is not a full-fledged treatment, but only the first stage. Complete recovery from a herniated disc is a long and laborious task.

The essence of the exercises boils down to the adaptation of the human body to a hernia and the development of new motor habits. In the early stages, a spinal hernia should be treated with minimal physical exertion.

Hernia Exercise Options

Do not perform during an exacerbation of the disease!

To relieve symptoms

 A pinched nerve will make it easier to exercise with a tennis rubber ball. Lying on your back, bend your legs, raise your torso and lean on your shoulders and feet. We put a ball under the lumbar spine and gently lower ourselves onto it (choose the pressure force individually). Roll on the ball, moving left and right with your pelvis. Shoulders and feet in their original unchanged position. Start with 3 sets and work up to 10. This exercise is an excellent massage and helps to release the inflamed nerve and increases the overall circulation of the muscles;

If there are no contraindications to stretching the spine, try stretching with a crossbar. Straighten your body and hang for about 5 seconds on the horizontal bar, gradually increasing the number of approaches. 

Back hernia

  • Lying on your stomach, relax all muscles, pull your arms up slowly and smoothly. Start at 5 times, gradually working up to 10-15;
  • Lie on your back and relax your muscles. Raise your legs up and back down. Do 5 movements for each leg;
  • Lying on your back, try to lift your torso up, knees bent and try to hold the position for five seconds.

Hernia of the cervical spine

  • Sit comfortably. Smoothly turn your head to the right and left. Start with 5 reps and work up to 10;
  • Sitting, the head goes down smoothly, we try to press the chin to the body – 10-15 times;
  • Stand up straight. The head is slowly pulled back, the chin is retracted 5-10 times.

Exercises to strengthen the muscle corset

  • Swimming. Try to go to the pool as often as possible, swim on your back or in a crawl style;
  • Stretching the muscles of the corset and spine correctly, exercise with a stool will help. Put a pillow on a stool, lie on it with your stomach (make sure that the body is bent exactly in the problem area), breathe with your chest;
  • Get on all fours and try to walk around the room, so that your back remains level and your arms do not bend;
  • Lie on your side, gently twist your body forward with your hips and back with your chest;
  • Lying on your back, try to smoothly pull up the socks, touching the chest – it helps to stretch the corset of the spine.


Those who suffer from spinal hernia can practice yoga regularly. But in this case, consultation and permission from a doctor are also required! 

  • Lean against the wall with your back, relax all muscles except the abdominals, stand like this for about 5 seconds. Add 2-3 seconds each day;
  • Sit on the floor, spread your legs to the sides, gently lean to one or the other leg 25 times;
  • Try to perform the “birch”, supporting the lumbar spine with your hands – fix yourself for 5-10 seconds;
  • Excellent stretching of the spine occurs during bends forward – do 25 times, gradually bring to 50.

Prevention of intervertebral hernia

It must be remembered that taking preventive action is always better than treating the consequences. Move more, walk and go to the pool whenever possible. Avoid physical overload and heavy loads. Exercise in the morning to help tone your spine.

It is possible to cure a spinal hernia with the correct diagnosis and timely treatment.

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