Discopathy exercises can relieve the spine and reduce pain, if properly chosen. However, exercises for lumbar discopathy can be performed only after the acute condition has subsided and preferably after consulting a specialist. Get to know the advice of the physiotherapist Damian Danielski from the Columna Medica rehabilitation clinic.

Whichexercises for discopathyto choose so as not to harm yourself? Are exercises in the gym recommended fordiscopathy ? What sports are worth practicing with this condition? Read the expert's advice.

Exercises for discopathy - can self-exercises at home help?

"Of course, independent exercises are very helpful in returning to physical fitness after a history of discopathy, but it should be remembered that the exercises should be individually selected in terms of the patient's ailments" - says Damian Danielski, a physiotherapist from the Columna Medica rehabilitation clinic. That is why detailed diagnostics, medical and physiotherapeutic consultations play such an important role. Only after analyzing the results of imaging tests and conducting a manual examination, the physiotherapist can choose individual exercises appropriate for a given patient.

Exercises for discopathy - what kind of exercises to do?

Remember that the selection of exercises depends on the period of discopathy. In acute conditions (up to 5 days), it is recommended to lie down in the so-called "Chair position" (legs bent at the hip and knee joints at an angle of 90 degrees) and ensure adequate hydration of the body.

Stretching exercises

With time, you can implement gentle stretching exercises, such as alternating leg extension in the knees with stretching the foot, alternating pulling the bent leg towards the chest. We perform this exercise in 3 series, each of which has 30 repetitions.

Strengthening exercises

As you regain fitness, you can implement exercises to strengthen the muscles stabilizing the spine, activating the transverse abdominal muscle, e.g. lying on the back with bent legs, lift them up, keeping the lumbar spine pressed to the ground. We try to hold the 10-second position without holding our breath. We repeat the exercise 10 times in 3 series. Asprogress, we can extend the tension time or increase the number of repetitions.

These are, of course, only examples, all exercises should be performed under the supervision of a physiotherapist so that errors can be eliminated and their difficulty can be graded in a timely manner.

See: Set of exercises for pain in the lumbar spine [PHOTOS]

Discopathy and gym exercises - are they safe?

Can people with discopathy go to the gym and exercise with weights? Which exercises are particularly inadvisable?

"In general, the activity related to lifting weight can lead to discopathy, therefore it is not recommended to resume it after a problem with the intervertebral disc" - explains Damian Danielski. "You should avoid this type of exercise combined with torsional movements of the torso and requiring the person exercising a significant bend. Instead, exercises aimed at stabilizing the spine - less load and more repetitions or longer duration of the exercise" - adds the expert.

Exercises for discopathy - what type of exercise is beneficial for discopathy?

In case of intervertebral disc ailments, exercises involving both sides of the body symmetrically are recommended. All forms of exercise, from walking to Nordic walking, will have a beneficial effect on the spine. Swimming is also recommended, especially in backstroke. A good idea is a functional training conducted under the supervision of a physiotherapist, which will combine physical activity with a pro-he alth effect on our body.

According to an expertDamian Danielski, a physiotherapist from the Columna Medica rehabilitation clinic

When is specialized rehabilitation needed?

In the case of discopathy, professional rehabilitation will always have positive effects. For patients with a minor problem, consulting a physiotherapist will be an option to avoid a chronic problem. In the case of properly conducted rehabilitation, the probability of recurrence of ailments with a disciplined attitude of the patient is small.

In more advanced problems, rehabilitation allows patients to avoid surgery. Of course, this requires them to be more committed and self-disciplined, but the benefits from it are commensurate with the degree of their commitment.

Exercises for discopathy - how to care for the spine every day?

Discopathy is an ailment that needs to be adjusted by introducing changes in many aspects of everyday life. Investing in a good mattress will result in no morning back pain. Sleep itself should be comfortableposition to ensure maximum muscle relaxation. For example, when sleeping on your side, you should place a pillow between your knees.

The problem of chronic back problems also requires proper organization of the workplace. If we spend a significant part of the day in a sitting position, it is worth taking care of a comfortable armchair with back support, proper positioning of the desk top or the correct orientation of the computer screen. Let's not forget that even the best workstation will not replace movement, therefore breaks from work for quick spine gymnastics are crucial.

When carrying out everyday household tasks, such as cleaning, ironing, washing up, carrying shopping, it is worth taking care of ergonomics. Bending down by bending the knees, using footrests, symmetrically distributing the weight of shopping on both hands are just examples of behaviors that must become habits for people struggling with discopathy.

Find out more:

  • Running and the spine: does it hurt or help? Is it possible to run with a backache?
  • Pilates for back pain
  • Exercises for the lower back, or how to relieve and strengthen the spine

Category:

Anatomy