Orthopedics-Online

Exercises for a herniated disc

Stabilizing the back with well-trained core muscles is so important because a herniated disc results in instability of the lumbar spine, or a previously existing instability promoted the occurrence of the incident. Exercising the muscles of the extremities is just as important. In particular, the spine is relieved by strong leg muscles, since many movements of the back can be compensated for by the leg muscles. These are mainly bending and lifting loads.

See also: Physiotherapeutic treatment of spinal instability

Read more on the topic: Therapy of a herniated disc of the lumbar spine

After exercises to train body awareness and tension exercises for the stabilizing muscles near the spine (so-called segmental stabilization) in the early phase of the herniated disc, intensive abdominal, back and leg muscle training takes place. In addition to the strengthening exercises, coordination, stretching and mobilization exercises should be included in the exercise program depending on the pain and movement findings. An improvement in the intramuscular coordination (interaction of nervous system and muscles) and the synergistic muscles (interaction of all muscle chains involved in a movement) enable more economical movement behavior. Less force and energy supply are then required for the same movement sequence.

The physiotherapist uses muscle and function test procedures to get an idea of the strength of the trunk and leg muscles and whether the abdominal and back muscles are working together in a balanced state. Often there is a so-called muscle imbalance in relation to the strength and stretch state of the muscles, caused by a loss of strength in the lower abdominal muscles, back and glutes and muscular shortening of the hip flexors and the back leg muscles.

A lack of cooperation / coordination of the deep, stabilizing muscle system with the large trunk muscles promotes functional disorders / instabilities in the vertebral segments.

Read more on the topic: Physiotherapy for a herniated disc

The individual training plan is drawn up based on the patient's current pain and performance findings:

Exercise selection
Number of exercises
Number of repetitions per exercise
Duration of tension / duration of pause
Number of series
The number of practice units per week is determined.

Carrying out the home exercise program should be integrated into the normal daily routine just like brushing your teeth and should be continued even after the acute pain has subsided.

Note: gymnastics and sports (Description see below) should be lifelong companions

Cave: During and after the exercises, the familiar pain should not occur, but only a feeling of strain in the muscles. After the exercise, you should feel comfortable in your back and the everyday movements of the spine should be easier and more relaxed.

Aims:

Body awareness training for the function of the back-stabilizing muscles
Strength build-up of the trunk, buttocks and leg muscles, especially in the endurance area
Pain relief
Improvement of the spinal stability
Maintaining nerve mobility
Improve coordination
Increase in physical performance
Improving mental well-being and self-confidence

You might also be interested in this topic: Exercise after and after a herniated disc

Appointment with a specialist for a herniated disc?

I would be happy to advise you!

Who am I?
My name is dr. Nicolas Gumpert. I am a specialist in orthopedics and the founder of .
Various television programs and print media report regularly about my work. On HR television you can see me every 6 weeks live on "Hallo Hessen".
But now enough is indicated ;-)

A herniated disc is difficult to treat. On the one hand it is exposed to high mechanical loads, on the other hand it has great mobility.

Therefore, treating a herniated disc requires a lot of experience.
The aim of any treatment is treatment without surgery.

Which therapy achieves the best results in the long term can only be determined after looking at all of the information (Examination, X-ray, ultrasound, MRI, etc.) be assessed.

You can find me in:

Lumedis - your orthopedic surgeon
Kaiserstrasse 14
60311 Frankfurt am Main

Directly to the online appointment arrangement
Unfortunately, it is currently only possible to make an appointment with private health insurers. I hope for your understanding!
Further information about myself can be found at Dr. Nicolas Gumpert

Exercise examples

Starting position: Lie on your back on a mat or blanket on the floor, legs are up, both hands are crossed at the back of the head

Exercise execution: bring the right elbow together with the left knee over the stomach, the head is supported by the hands, (no pull on the head) - exhale when lifting the upper body, change sides

Increase: at the same time stretch your free leg forward over the mat

Starting position: Lie on your back on a mat or blanket on the floor, your legs are hip-width apart, your hands are next to your body on the mat. Execution of the exercise: the back is slowly rolled up vertebra by vertebra up to the shoulder bridge, keeping the stomach, buttocks and pelvic floor tension Increase: 1. the hands are crossed on the mat under the back of the head 2. Both arms are raised towards the ceiling while the pelvis is raised 3. With the pelvis raised, walk in place 4. While the pelvis is raised, stretch one leg forward without lowering the corresponding half of the pelvis

Starting position: Lie on your back on a mat or blanket on the floor, legs are upright, hands are next to the body on the mat. Execution of the exercise: Bring both legs one after the other into the table position (90 ° in hip and knee joints) while keeping the lumbar spine on the floor, alternately bring one foot closer to the floor

Starting position: Quadruped, hands and knees are at right angles under shoulders and hips, straighten the spine by tensioning the abdomen (lumbar spine rises slightly), hands facing forward, elbows angled slightly outwards Execution of the exercise: arms and legs are stretched out diagonally, the pelvis and lumbar spine are kept straight, this exercise requires external correction at the beginning Increase: bring your knees and elbows together under your stomach, then stretch them out again

Starting position: prone position, feet long on the floor, arms stretched out slightly open to the front, legs slightly open, laid down long, forehead placed on a small towel. Execution of the exercise: pull the stomach slightly away from the floor, at the same time the arm and leg are lifted diagonally from the floor, the iliac crests remain on the floor. Increase: pull your stomach slightly away from the floor, lift your arms and legs, lead them outwards and bring them back to the starting position.

Starting position: prone position, feet are upright, arms are in the U-bracket (90 ° in the shoulder and elbow joints) next to the body. Execution of the exercise: the arms are lifted off the floor in a U-shaped position and alternately extended forward.

Exercise after a herniated disc

After achieving extensive freedom from pain, the possibility of Rehab sports, Swimming, cycling from an upright posture with saddle suspension or other back-friendly sports such as. Equipment training on medical training equipment or the fitness studio in order to ensure long-term "Back prophylaxis" to operate.
Lifelong walking, later possibly also Jogging after a herniated disc keeps the spine moving and ensures good nutrition for the intervertebral discs.

Cave: Asymmetrical sports such as Tennis games or sports with high pressure, shock and jumping or lifting loads such as Volleyball, fast reaction sports, weight lifting should be avoided as these repeatedly lead to fast, uncontrolled spinal movements.

cure

Expected healing process in 4 stages:

Decrease in acute pain
Pain reduction without immediate aggravation with light exertion
Restoration of normal resilience and mobility with predominantly freedom from pain
Resumption of daily and professional activities is possible

Rehabilitation after a herniated disc

Inpatient or outpatient rehabilitation after a herniated disc is usually not necessary, as most herniated discs can be treated briefly and intensively and rehabilitation without / cure / rehab is thus possible.
Rehabilitation measures used to be carried out after an operation on a herniated disc.
Recent studies have shown, however, that the likelihood of a recurrence-prolapse (renewed herniated disc) is increased and, as a result, fewer and fewer patients are going into rehab after surgery for a herniated disc.