How to properly stretch the spine with a lumbar hernia

Stretching and traction

First, let's try to find out whether these two concepts - stretching and traction - are one and the same or are they different things. So, spinal traction , otherwise called traction, is a method invented in ancient times. This is one of the oldest ways to combat various pathologies of the spine. The technique is a specially performed traction of the spinal column. As a result, compressed nerve endings are released and pain is eliminated.

Spinal traction using this simulator is a simple and effective way to combat many diseases.

On a note! In recent years, the effectiveness and significance of traction in the treatment of spinal diseases has been disputed. A number of doctors believe that in fact there is simply no benefit from traction as such.

Underwater spine traction

Spinal stretching is, as a rule, not traction, but the performance of a number of special exercises that are included in the rehabilitation and treatment complex. Stretching is also used to relieve pain, but also improves physical fitness and muscle structure, and helps improve balance and coordination.

Spinal stretch

Both during traction and during the stretching process, the space between adjacent vertebrae increases, which means that the compression of the spinal cord roots also stops, as they are released. Accordingly, the pain goes away.

On a note! Sometimes, when your back suddenly starts to ache, all you need to do is give it a good stretch at home to get rid of the discomfort. But still, any manifestations of pain are a signal of the development of serious diseases - you should see a doctor.

Why do you need to stretch your back?

In general, options for spinal stretches can vary. This includes stretching, a number of special exercises, water stretching, and the use of special exercise equipment made independently or available in specialized centers.

What is back muscle stretching?

With age, muscles, cartilage and tendons lose their elasticity. The first signs of diseases of the musculoskeletal system appear. the supporting element of the skeleton of vertebrate animals (including the human skeleton) will help prevent this.

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There are 5 types of stretching:

• Active – suitable for the most experienced athlete, implies independent training;
• Passive – for beginners, spinal stretching is carried out under the guidance of an instructor;
• Dynamic and ballistic – recommended for professional athletes, movements are performed with a wide range until mild painful feelings arise;
• Static – holding a certain position for a long time, requires the greatest endurance.

You can stretch your spine by doing exercises on special machines or using gymnastics. Each lesson does not have to last longer than 5 – 10 minutes. The complex consists of exercises that can be done independently, without an instructor.

Other exercises for stretching the spinal column

One of the most common methods for correcting posture is the plank. Leaning on the arms bent at an angle of 45° and on the toes, the patient should remain in this position for about 30 seconds. The plank helps not only to restore the back muscles, but also to create a straight posture.

Yoga classes are quite common nowadays. Few people know that the set of exercises performed during training also helps straighten the spinal column.

Yoga helps to stretch the joints, which then improves their mobility. This oriental therapy helps normalize blood flow, improves muscle tone, making them stronger and healthier.

To date, there is no consensus on whether stretching the spinal muscles is beneficial. Some experts argue that exercise can further aggravate the situation, while others, on the contrary, are adherents of this opinion.

In any case, you should not self-medicate. If your doctor has not prescribed physical therapy for you, then you should not do it at home.

Spinal traction during a hernia at home is carried out using various props, which are sold in pharmacies and specialized stores, on ordinary horizontal bars and exercise machines in gyms, called dry traction. It is not recommended to practice water traction at home; underwater types of hernia treatment are performed in orthopedic sanatoriums.

• Swimming with a herniated spine: permitted styles, rules for dosing loads

Some exercises on a horizontal bar that can be installed at home. Important note: during training, you cannot jump on and off the horizontal bar, this leads to greater stress on the vertebrae and lengthens the rehabilitation process.

• A great simple way to stretch is with an exercise called the overhand and reverse grip exercise. The grip order alternates, one approach is performed for 10-30 seconds.
• The next exercise is a corner. It is performed as follows: hanging on the horizontal bar, slowly raise your legs straightened or bent at the knee to form an angle of 90 degrees. This activity not only helps to stretch the spine, but also improves the muscular frame of the lower back.
• Pull-ups, classic, complexity and methods of execution depend on the physical fitness of the patient. If it is not possible to pull yourself up completely by lifting your weight, then you can start with support, and only then with your knees bent.

Exercises for the lower back

Exercises on the horizontal bar

A horizontal bar or pull-up bar can be installed at home or in the yard. 1-2 approaches to the horizontal bar per day is enough. If you are overweight, more than 90 kilograms, replace exercises on the horizontal bar with exercises with an inclined board.

Important!

Do not jump onto the horizontal bar as if on a circus trapeze, and do not jump off the horizontal bar with straight legs. It is necessary to minimize the load on the spine. To perform the exercises, choose a low horizontal bar and bend your knees. When you complete the exercise, simply place your feet on the ground.

1 - forward grip, 2 - reverse grip

1Vis . For stretching the lumbar region, the best help if you missed a lesson is a regular hang, performed with a forward or reverse grip. After hanging for 10-30 seconds, you can put your feet on the ground. Hanging with a direct grip and hanging with a reverse grip are different exercises that are equally useful in shaping the corset and stretching the spine. Alternate your grip.

2 Corner . While hanging on the horizontal bar, slowly raise your legs to an angle of 90 degrees and lower them. If it's hard, raise your bent legs. Maintain a slow, leisurely pace. The exercise is beneficial for the entire spine. Start with 1 repetition per set and gradually work your way up to 10 repetitions.

3 Pull-up . At the initial stage, this exercise will require a low stool or horizontal bar at chin level. Hang on the horizontal bar, tuck your legs until they lightly touch the floor, and pull yourself up with minimal support on your legs. You can begin to fully perform pull-ups without supporting your legs after a year of training. The same applies to twisting and turning over on the horizontal bar, and power pull-ups. The main thing is not to rush. Muscles grow slowly and recovery must take time.

Video

Videos with original training from sports experts.

https://youtu.be/-vtORQzXWLc

A few words about hernia

Few people have heard of intervertebral hernia, and since the disease is becoming more common, more and more people, turning to a doctor with pain, receive just such a diagnosis. A hernia is a pathology associated with damage to the intervertebral discs. This, one might say, is an acute form of osteochondrosis. When a herniation occurs, the intervertebral disc is damaged, its outer and fairly hard shell ruptures, and through the resulting gap, the softer, gel-like internal contents protrude. This disease is accompanied by severe pain and, under certain circumstances, can lead to disability for the patient.

A herniated disc is a displacement of part of a deformed intervertebral disc.

On a note! Typically, a hernia forms in the lumbar or cervical region, but can appear in other parts of the spine.

The disease is also characterized by the development of inflammatory processes and the inability to perform a number of normal activities. As a rule, a hernia is provoked by a lack or excessive amount of physical activity, a long absence of movement (for example, prolonged sitting or standing motionless in one place, etc.), sleeping on an uncomfortable mattress, hereditary factors, underdeveloped muscle corset.

Symptoms of a herniated disc

Hernia treatment should begin without delay. Otherwise, as a result of compression of the spinal cord roots, there is a high risk of paralysis of parts of the body and problems with the functioning of internal organs. It is important to remember that you can suspect a hernia quite early - at the first sign of pain, it is important to see a doctor. And the earlier the disease is detected, the greater the chances of coping with the pathology faster and easier.

Hernia needs immediate treatment

Attention! Unfortunately, the only way to completely get rid of a hernia is through surgery, but doctors usually try to choose a conservative treatment option. The fact is that surgery on the spine is always a high risk. And it is better to simply improve the condition of the body and eliminate the pain syndrome, as well as stop the further development of the disease, than to undergo surgery. Of course, this is acceptable without serious indications for surgical intervention.

Table. Methods used for treatment.

When is spinal traction used?

There are options ( one of several editions of a work (literary, musical, etc.) or an official document; modification of any part of the work (different readings of individual

), when the hood is simply needed, but there are also situations when it will be unnecessary and it is better to abandon it. Based on this condition, it is impossible to give a specific answer to the question posed.

• Traction is created to eliminate displacements, resulting in dislocations and fractures. But traction is constantly accompanied by fixation of the vertebrae in a certain position after traction;
• If a person has scoliosis, then it is very unsafe to create long-term traction, as this can provoke injury and lead to other unnecessary burdens. It is necessary to fight scoliosis completely. That is, in addition to traction, the patient must be prescribed special massage and gymnastics, as well as corrective collars and corsets.
• But in case of osteochondrosis, it is generally not recommended to engage in traction, citing the fact that any small mechanical effect on the injured spine is very unsafe, since it can destroy already problematic vertebrae and discs;
• If you have a hernia of the spine, then by prescribing traction, you are not sent for a difficult operation and are given the opportunity to recover without surgery. Specifically, for all pathologies of different parts of the spine, each vertebra has its own limit of permissible traction force. If it is exceeded, severe injury can be caused.

https://youtu.be/a8cVcSYUXP8

Indications and benefits of the procedure

Spinal traction is the stretching of the back muscles under the influence of force. Moreover, the force most often used is the weight of one’s own body or the mechanical force of a special device. Doctors recommend stretching for degenerative diseases of the spine. They manifest themselves as thinning of the bone and cartilage tissue of the vertebrae, which is why the hernia protrudes, irritating the nerve endings and compressing the spinal cord. Stretching the spinal muscles restores pinched nerve networks and endings, reduces pressure inside the intervertebral disc and relieves pain. After a course of procedures, the spine lengthens by 3-4 mm, which reduces the prolapse of the hernia. Indications for back traction are the following diseases:

• intervertebral hernia,
• spinal injuries,
• radiculitis,
• pinched nerve,
• kyphosis,
• lordosis,
• scoliosis.

Stretching should not be performed if there is an acute spinal hernia, accompanied by severe pain, or when the disease is in its final stages.

Author: Petr Vladimirovich Nikolaev

Chiropractor, traumatologist-orthopedist, ozone therapist. Methods of influence: osteopathy, post-isometric relaxation, intra-articular injections, soft manual technique, deep tissue massage, analgesic technique, craniotherapy, acupuncture, intra-articular administration of drugs.

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Intervertebral hernia is a complex disease. Treatment takes a long time and occurs in stages. Each stage has its own treatment method. But basically two approaches are used:

• drug treatment,
• surgical intervention.

Both methods include, as auxiliary therapies, physiotherapeutic procedures, acupuncture, manual therapy, swimming pool exercises, special sets of exercises, etc.

Among all these treatment methods, spinal stretching for hernia, also called traction, stands out.

In medical terminology, this is traction (forceful stretching of the back muscles, which are in a spastic state due to diseases of the spinal column).

What is traction and what is the meaning of this procedure

Stretching the spine is quite effective for certain pathological changes (doctors call them degenerative-dystrophic).

These changes lead to thinning of the bone tissue of the vertebrae, its loss of its function - to protect the spinal cord located inside the vertebrae. The same changes occur in cartilage tissues.

The result is a protrusion of the hernia, which puts pressure on the spinal cord and irritates numerous nerve branches, causing severe pain.

In such cases, you need to contact specialists who know how to properly stretch the spine. Amateur use of traction is fraught with complications of an already complex disease.

A little about traction

Traction as a method of combating a hernia gives the patient the following:

• eliminates pain syndrome;
• improves the quality of metabolic processes and blood circulation;
• helps release nerve endings and restore nerve networks;
• the spine extends up to 4 cm in length.

Special simulators are used for traction. And they are strikingly different from those used for regular sports. The traction itself can be divided into dry and wet, vertical and horizontal. Most often, the dry stretching method is used. Although the essence of all options does not change at all. The course lasts about 2-3 weeks.

Yalovitsyn swing

On a note! For traction, the so-called Yalovitsyn swing is used. They can even be used at home.

It is important to remember that traction must be supervised by an experienced physician. Otherwise, it will do more harm than good. Although in any case it is impossible to call the method ineffective. To avoid complications, it is important to remember:

• How are exercises performed for a herniated cervical spine?

• the time of traction on the spine should be determined by the attending physician. It is important to comply with it;
• There should be no pain during traction, especially if it is performed at home without the supervision of specialists;
• During treatment, it is recommended to use a special corset and wear it for as long as the attending physician says;
• After treatment, it is imperative to pay attention to strengthening the muscular corset of the back. Otherwise, the vertebrae will again take the position they held before traction;
• Physical activity is prohibited throughout the entire course of treatment.

Using Yalovitsyn's swing

Attention! Contraindications to traction may include osteoporosis, cancer, problems with the circulatory system, periods of exacerbation, advanced age, spinal fractures, and extremely high body weight.

Why is it necessary to stretch the spine?

Spinal column ( Pillar (architecture) - a structure in the form of a single vertical rod for support or decorative purposes Pillory Pillar (heraldry) - heraldic figure Pillar (figurative meaning)

) consists of 32-34 individual vertebrae, 5 of which make up the lumbar region. Between each pair of vertebrae there is an intervertebral disc, and two pairs of nerve roots emerge. The lumbar region contains movable vertebrae, joints, complex connections of parts of the skeletal system and a huge number of sensitive nerve endings. It protects the spinal cord from mechanical damage and bears a huge overload.

• The internal muscles of the spine do not relax well after suffering stress, and are often in constant tension. This leads to the fact that they lose elasticity and strength, become stiff, and movements are constrained.
• The blood supply around the “squeezed muscle” is disrupted.
• With constant muscle tension, the distance between the vertebrae decreases. This is a prerequisite for the destruction of the intervertebral discs, and the roots of the spinal cord begin to experience irritation.

Rules for performing training complexes

The main thing is to warm up very well, warm up all the muscles.
Stretching exercises should begin immediately when a hernia is detected. Diligent and correct implementation of the complex will avoid surgical intervention. When resorting to this method of treatment, you must adhere to certain rules:

1. The load increases very slowly. You should not add weight when performing exercises for the first time.
2. It is prohibited to make sudden movements or jump.
3. Before carrying out the training complex, you should prepare, warm up your muscles with exercises or take a relaxing bath.
4. If you have an intervertebral hernia, you cannot exercise for hours. The exercises are performed for 2–5 minutes, each time (if the patient feels better) the time increases by 3 minutes.
5. On average, it is permissible to perform 20-minute loads so as not to have a negative impact and not overload the spinal column.
6. Stretching is acceptable during remission. If the patient has passed the acute period of the disease.
7. Exercises should be done regularly. It is advisable to exercise every other day, if your health allows - daily.
8. The occurrence of a painful attack means stopping the session and resting.

It is important to choose the right workout routine when you feel energized. Exercises should be alternated; you cannot perform one exercise for 2 minutes, and it is also forbidden to do crunches for the first time after the start of recovery.

https://youtu.be/_LAyUu6JZkQ

Why you need to strengthen your back

Even minor bruises of a vertebra can lead to an intervertebral hernia. Athletes often encounter such problems. Before starting the workout, during the warm-up, most of the time is devoted to back exercises.

To cure the disease, two approaches are being considered, concrete and conservative. If everything is clear with the first one - surgical intervention, then in the second approach there are many gentle options.

The first, but not the most important place in the conservative method of healing is given to medication. They are mainly used in advanced stages of the disease or during periods of acute exacerbation. One of the important roles in cases of intervertebral hernia is given to exercises, massage, exercise therapy, and gymnastics.

• We recommend reading: Is it possible to play sports with a herniated disc?

Most people underestimate the healing methods given. Considering that this is a waste of time ( a form of physical and mental processes, a condition for the possibility of change

), which does not bring results. In fact, this worldview is wrong. Very often, injuries and inflammation appear due to weak muscles. For example, when the muscles of the neck are weakened, a large part of the overload falls on the spine, which consequently stimulates changes in the sections of the neck. This can be evidenced by frequent migraines, pain in the neck and shoulders, and the presence of a feeling of stiffness.

The people were taken aback! Joints will recover in 3 days! Attach...

Few people know, but this is exactly what heals joints in 7 days!

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Home stretching

At home, you can use a regular horizontal bar/bar for traction. Just stretching classes are also suitable. The most important thing is that all exercises must be recommended by a doctor. Otherwise, you can cause considerable harm to your health. The doctor must also select the intensity of the exercises and an individual training schedule. Only if these conditions are met will the expected effect of stretching be achieved.

Stretch on the board

Attention! Before making any appointments, it is important to undergo a thorough examination and make sure the diagnosis is correct. For example, a doctor must refer a patient to instrumental research methods. The best, but also the most expensive option is an MRI.

Basic rules for performing exercises:

• exercises should be performed without sudden jerks, carefully and carefully;
• when using the horizontal bar as a training device, it is forbidden to jump off it abruptly;
• muscles must be warmed up before training;
• training should be regular.

Plank

The plank is a universal strength exercise for correcting posture. The straight body rests on the toes and straight arms. Strengthening the plank is achieved by crossing your legs and leaning on one hand. When working on the shoulder girdle, it is possible to perform a plank with the arms supported from the floor and high support for the legs.

Performing the plank in various variations is an excellent way to create a muscle corset and excellent posture. Start doing the plank with a simple version, leaning on a sofa or chair. Perform the plank, starting with 20 seconds on the first day, and gradually increase the time to a minute. Add 5 seconds every day.

Girl doing Plank exercise

Once you can easily hold the plank for a minute, begin to lower the level of support. Perform a plank from the floor, again starting with 20 seconds.

Exercises using equipment

You can install the simplest horizontal bar at home and use it to stretch your back. It is best to install it low enough so that you can reach it only by stretching out your arms. To improve the condition of your back, it is enough to perform a regular hang on the horizontal bar. You just need to grab the bar with both hands and hang on it for 10-30 seconds.

Back stretch on the horizontal bar

You can also do the “corner” exercise - to do this you need to hang on the bar and carefully raise your legs to a level of 90 degrees. By the way, your legs can be bent at the knees to simplify the exercise. And at the same time it will help pump up your abs.

Another exercise is pull-ups. At the beginning of the training period, it is recommended to perform it from a stool so as not to immediately put a strong load on the back and to have support.

You can also train at home using a board. But in this case the load on the back will be less. A sports board is sold in stores, but you can make it yourself. The board is installed at an angle of 30-35 degrees; you need to lie on it with your back and grab the loops or edge of the board. In this position, the spine extends independently under the weight of the body. You need to start with 5 minutes, gradually increasing the time to 20 minutes every day. You can increase the impact on your back by bending your legs and performing crunches, performing a “bicycle”. The main thing is to do everything at a slow pace.

• Therapeutic gymnastics for Schmorl's hernia (exercises) - video

Sports board for the press

Exercises for relaxation and relaxation

Lie on your back on a hard surface. Try to completely relax your back and touch the surface of the support with your entire back. Perform the exercise for 1-2 minutes.

Relaxation on a blackboard. Roll over onto your stomach and rest with your arms hanging down.

Walking on all fours. A short walk on all fours is excellent for unloading the spine. You can walk on straight or bent legs and arms.

Large-diameter fitballs are excellent for relaxation. Place a fitball under your stomach or chest, try to relax as much as possible and roll slowly.

How else can you do it?

Step 1: You can try a few yoga asanas. For example, the cat pose not only shapes the arch of the back very well, but also has a beneficial effect on the spine. It’s simple to perform – you need to get on all fours and arch your back.

Cat pose

Step 2. Next, you can perform the “cat-dog” exercise, that is, standing in the same position, then bend or bend your back.

"Cat dog"

Step 3. The crocodile pose is also useful. You need to lie on your stomach and lean on your arms, smoothly straightening them. The palms should be placed in the chest area.

Crocodile pose

Step 4: It is recommended to sit in hero pose. To do this, you can sit on bent legs and spread them slightly to the side, feet up - the big toes are next to the hips. Hands need to be placed on your knees.

Hero Pose

Step 5: Hip Up Rotations are a good exercise for stretching your back. You need to lie on your back, put one hand on the floor, and with the other hand take the leg on the same side by the knee and, twisting, move it in the opposite direction. You need to repeat the exercise several times for each side, holding the final position for 10 seconds.

Hip Up Rotations

Step 6. You can also use a gym ball for stretching. So, you need to lie on the ball with your stomach, then put your hands behind your head and stretch your body up with your back arched.

Using a gymnastic ball

Step 7. You can also perform another exercise - you need to lie on your back and lift your legs bent at a right angle, lifting them off the floor.

Raising legs bent at right angles

Step 8: Seated crunches are good for your back. It is recommended to sit on your buttocks, and then turn your torso to the sides, as if looking back. One of the legs can be thrown over the thigh.

Seated crunches

Step 9. You can also do exercises while sitting in the office. For example, crunches while sitting on a chair. To enhance the effect, you can fold your legs in Turkish.

Crunches while sitting on a chair

Step 10. You can hug yourself. This is not only pleasant, but also beneficial for the health of the spine.

You can hug yourself

Step 11. You need to bend forward with a rounded back, and then try to straighten your legs, keeping your fingers on the floor.

Bend forward with rounded back

Video - Exercises for stretching the spine

Traction and stretching of the spine are methods that can really help improve the condition of the back with a hernia. The main thing is to remember that it is doctors who should make the appointments. It is not recommended to organize such training for yourself without permission.

Lumbar

If pain in the spine haunts you due to a herniated disc, then you should consult an orthopedic doctor who will prescribe the correct treatment. One of the rehabilitation measures is traction.

It is recommended to do this procedure several times a week, doing the exercises for at least an hour. Many of these exercises can be done at home.

• Exercise using an elastic band. In a lying position, grab one leg with a band and slightly pull the foot towards the buttocks. As soon as you can’t move further, stay in this position for 30 seconds.
• Raise one arm up and pull it back slightly, while straining your arm, sit down on one knee and pull your pelvis slightly forward, you will feel a feeling of stretching in the lower back.
• Raise and support one leg on a chair or table, depending on the muscle stretch, lean towards the raised leg, holding the opposite arm above your head.
• An exercise known since childhood as the “good” and “evil” cat.
• Plank. A popular exercise that strengthens the back muscles.

Stretching chair

General principles of spinal stretching for hernia

Before starting such therapy, you should visit your doctor.
Before stretching, you should consult your doctor. It is advisable to take an x-ray of the lumbar spine, where a hernia most often occurs. You should not indulge in self-medication and stretching without a doctor’s permission, as this can aggravate the situation. When stretching, you should listen carefully to your body: if severe pain occurs when moving, then it is better to exclude it from the complex and leave only those exercises that do not cause discomfort.

Exercise therapy stands for physical therapy; this area of ​​rehabilitation was invented for people suffering from intervertebral hernias in various parts of the spine in order to improve motor activity, increase the regenerative properties of the spinal column, and improve the functioning of the back muscles.

Back traction for a hernia is not enough to treat the pathology; it should be remembered that this is only part of the course of treatment.

Basic principles of the methodology:

• You can stretch the spinal apparatus both at home and in specialized sanatoriums, in the gym or in a special bathroom.
• Stretching can only be done during a period of remission and the absence of acute pain.
• Any discomfort or pain that occurs during stretching exercises requires immediate cessation of the exercise.
• Sudden movements should be avoided, as well as exercises that the patient is not sure can be performed.
• It is advisable to train several times a week, one session lasting at least an hour.
• Do not improvise, perform only prescribed procedures.
• Repeat each exercise, if possible, at least 10 times.

Various Ways to Stretch the Thoracic Spine

Under what conditions are the exercises done?

Treatment can be carried out both at home and in the gym or on the street, on horizontal bars. In order not to injure the spinal column and surrounding muscles, stretching can be carried out in various sanatoriums in the pool.

To start exercising at home, you must consult a specialist. An experienced doctor will help you create a training schedule and also give other advice on how to quickly get rid of the disease.

In the clinic, as a rule, an X-ray of the spinal column is performed, and a complete diagnosis of the body is carried out for the presence of infections, other diseases and inflammation in the back area.

Each lesson must be approached with special care and caution. Under no circumstances make sudden movements, jerks or sweeping actions.

Intervertebral hernia - clinics in

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Workouts using a board

Stretching the spine with the help of a plank has less stress than exercising on horizontal bars. At the same time, the tilt level is quite easily adjusted.

You can purchase such a simulator at a sports store, purchasing the product complete with handles or special loops for the hands.

1. Install the machine at an angle of 30–35°. Lie on your back and grab the loops with your hands. During your first few workouts, stay in this position for no more than 5 minutes. In the future, the time can be increased to 20 minutes or more. The straightening of the spinal column occurs automatically as gravity acts on the muscles.
2. To increase the load on your back, bend your legs under your chest and twist your pelvis to the left and right. Don't try too hard to avoid damaging your muscles even more.
3. In addition, while on the board, you can perform the previously described “corner” exercise, as well as a bicycle.

It must be remembered that the greater the inclination of the board, the greater the load on the body.

Classes on the Evminov board

Exercises for hernia of the lumbar spine using the Evminov method have proven themselves to be excellent. Treatment includes a set of exercises on a board (prevention board), which effectively develops the spinal muscles. The simulator kit also includes a loop for training the cervical spine. The Evminov board is a wooden, well-varnished tool that is attached at a certain angle to the wall.

1. Lie on your back on the board with your legs close together. Turn your feet left and right alternately.
2. The position of the body is the same. Pull your feet towards you, simultaneously tilting your head forward, pressing your chin to your chest.
3. Lying on your back, smoothly bend your right leg at the knee, slowly moving your foot along the board. Then move your knee to the right, pause and return back. Repeat the exercise for your left leg.

1. Physical exercises for lumbar disc herniation
2. Exercises for the spine with a hernia in the lower back
3. Exercises for stretching the cervical spine
4. Shamil Alyautdinov exercises for the spine with a hernia

Outdoor training complex

Children's horizontal bars are an excellent way to cure intervertebral hernia. It’s good if you have a horizontal bar at home, but if not, go to any playground. Vertical stretching has a positive effect on the patient's health. It is forbidden to pull yourself up or perform various tricks. If you have a herniated spine, you are only allowed to hang on the horizontal bar; you should not be in this position for long. The hand grip can be reverse or direct, as is more convenient for the patient. Vertical stretching at first is carried out for no more than 10 seconds, the maximum period of hanging on the horizontal bar is 30 seconds. Once the patient has reached 30 seconds, begin alternating grips. Overhand and reverse grips are different exercises for the lower back, but they are both useful for stretching the spine and shaping the corset.

It is useful to perform the corner exercise on the horizontal bars. To do this, you need to raise your legs at an angle of 90 degrees, then lower them. At first, it will be difficult for the victim to perform this exercise, so it is recommended to raise the limbs in a bent state. The exercise must be performed slowly, without jerking, otherwise complications will arise. You should start with 1 repetition.

Sources used:

• https://spina-expert.ru/mezhpozvonochnaya-gryzha/rastyazhka-pozvonochnika-pri-gryzhe-v-domashnih-usloviyah/
• https://zud1.ru/gryzha/rastyagivanie-pozvonochnika-gryzhe-poyasnichnogo-otdela.html
• https://xn--h1aeegmc7b.xn--p1ai/zabolevaniya/rastyagivanie-pozvonochnika-pri-gryizhe
• https://sustavzhiv.ru/gryizha/rastyazhenie-pozvonochnika-pri-gryzhe.html
• https://ortocure.ru/pozvonochnik/gryzha/rastyazhka-v-domashnih-usloviyah.html

Diagnostics

To diagnose conjunctivitis, the doctor looks for symptoms corresponding to this disease, or to more accurately determine the cause, takes a smear or culture from the conjunctiva for laboratory examination. Typically, a slit lamp examination of the patient's eyes is sufficient to make a diagnosis. An equally important procedure is the collection of information or anamnesis (symptoms, their sequence, etc.).

If there are any concomitant manifestations from other organs, then blood donation, fluorographic examination, X-ray of the lungs, and so on may be prescribed.