Many people suffering from a hernia ask doctors whether it is possible to do a plank for a hernia of the lumbar spine. It is necessary to clarify what this violation constitutes. Herniated intervertebral discs are a serious problem, so only a doctor can accurately say on an individual basis whether the plank is allowed or not.
Plank for the diagnosis of intervertebral hernia
What is a herniated disc?
A hernia develops under the influence of ruptures in the intervertebral disc. As a result, such an injury provokes the squeezing out of the pulpous egg - its release to the outside. This process leads to dangerous consequences. In addition to discomfort and pain, serious problems develop in the functioning of internal organs and the musculoskeletal system.
The main reason for the development of pathology is the weakness of the corset of the spinal muscles. So, to prevent the problem, you should maintain body tone through proper physical activity. The simplest exercises are enough for this.
One of the methods included in the complex treatment of a hernia is exercise therapy, including planking if permitted by a specialist. It should be started when there is protrusion of the lumbar region, which precedes a hernia.
Precautionary measures
Despite the effectiveness and simplicity of the exercise, it is not recommended to do the plank:
- When surgical treatment of a hernia is required;
- Patients with;
- During infectious diseases;
- At elevated temperatures;
- Women during pregnancy and breastfeeding.
Plank for spinal hernia: what needs to be taken into account?
The peculiarities of how to properly hold the bar during a hernia lie in concentration and correct positioning of the back. It's easy, but only at first glance. Without training and instruction from a specialist, it will not be possible to do gymnastics correctly, and therefore effectively.
The exercise does not take much time, but thanks to the simultaneous tension of all the muscles of the body, it helps to achieve positive results. It is easy to do at home. All you need is a mat and the desire to quickly achieve positive results.
A herniated disc is usually caused by deformation and unnatural alignment of the discs. The plank helps restore the original correct position of the ridge and its vertebrae.
Long-term strength training for protrusion and hernia is contraindicated. Several approaches of 1 to 3 minutes will be enough. The back must be fixed straight and motionless, without bending. The advantages of the exercise include the following points:
- Involvement of all muscle groups in the process - from shoulders to buttocks. This effectively strengthens and tones the muscles and prevents injuries.
- There is no need to create additional conditions or use additional devices.
- There is no need to have serious physical training. With a reasonable approach, even an elderly person can do the plank.
- Prevention of hyperlordosis, pathological kyphosis and other curvatures.
Avoid thrusting your lower back with heavy weights
It is worth temporarily abandoning all exercises with high torque on the lumbar discs:
- Deadlifts and Romanian deadlifts
- Bent-over barbell row
- Bent-overs with a barbell on your shoulders
- Hyperextension
- Squats
Avoid challenging exercises
Avoid complex exercises that require good technique and coordination:
- Burpee
- Swings
- Various explosive movements
How to do a plank with a herniated disc?
In order for the exercise to bring maximum benefit to a hernia and not cause harm, you should learn the technique:
- Starting position – lie on the floor face down. The legs are fully straightened, the feet touch each other, and the toes rest on the floor.
- The arms are bent, palms and elbows are on the floor.
- First, raise your body so that the weight is distributed on your feet and forearms.
- Stretch your body, it should be smooth and straight, without bending in the lower back, strain your leg muscles as much as possible.
- The head is an extension of the body. There is no need to raise it too high or tilt it down towards the floor.
- The emphasis can be placed on the hands or elbows.
- After fixing the correct position, tighten your abs and pull in your stomach.
- Hold the pose for 10 seconds to 5 minutes, starting with the minimum time and gradually increasing.
Instructors recommend combining a regular plank and a side plank. The sequence of lateral variation is as follows:
- Lie on your side.
- Bend your lower arm so that your palm is at chest level.
- Raise yourself above the floor, leaning on your forearm and the side of your foot.
- You can distribute your weight between your two legs by placing your other foot in front of your supporting leg.
- Place your free upper hand along your body.
- Keep the pose straight, do not fall on your back or sag.
Side plank
From the first lessons you don’t need to be overzealous and stand for too long. The essence of the exercise is to gradually increase the load by about 2 - 3 seconds.
Plank for hernia and weak muscle corset
With a weak muscle corset, the patient cannot always hold on for the first time even for a few seconds. A special variation of the exercise has been developed for this:
- Lean on your knees, which will greatly lighten the load.
- Stay on your knees and elbows.
Different types: bar for hernia
The benefit of doing the plank is that it helps to achieve good results without much effort:
- strengthen the muscles around the spinal column;
- activate blood flow in the spine and nearby structures;
- start metabolism in tissues.
After mastering the traditional technique, you can try to complicate it, for example, standing on your elbows.
To increase the load on your back, you can try doing it on one arm, but only if you successfully complete the classic exercise and only after your doctor’s permission.
Any variety has a positive effect on the muscles not only of the back, but also of the abs.
Features of training
Follow the basic rules of training to achieve maximum therapeutic effect:
- perform special exercises daily . In this case, only regular gymnastics will strengthen the spine;
- in order not to aggravate the situation, all exercises must be performed carefully and smoothly . Avoid putting excessive stress on your lower back;
- the range of movements during exercises, as well as the duration of the procedure itself, should increase gradually .
Back muscle training
On a note! Upon completion of a daily set of physical exercises, fatigue should be mild - only in this case the patient’s body receives maximum benefit from therapeutic exercises. It is necessary to avoid severe physical fatigue so that the body has time to recover.
Be sure to focus on how you feel - if you experience pain in the spine area, you should stop training. Also, during exercise therapy, other symptoms may occur, for example, a feeling of pins and needles on the skin of the legs, numbness of the lower extremities, or discomfort. In such cases, you should seek help from a doctor as soon as possible.
Numb feet
What types of planks are contraindicated?
A special type of plank is contraindicated in case of a hernia - when the legs are placed on unstable devices, for example a fitness ball, etc. This is explained by the high likelihood of additional injury and problems with the functioning of the spine.
Before organizing classes, you should check with your doctor to see if there are any contraindications to their implementation. The main contraindications are:
- pregnancy and lactation;
- cardiac dysfunction;
- problems in the functioning of the cardiovascular system;
- infections - you need to cure the disease, normalize the temperature, and only then start exercising.
Supporting the legs on objects is contraindicated in case of a hernia.
Planking for a hernia is usually carried out in 3–4 approaches. This is an effective exercise that helps smooth out pathological curvatures of the back. But overload is very harmful, which is why it is so important to do the plank according to the instructions, following the technique and only gradually increasing the load time.
The plank helps to engage all muscle groups in the process. With regular use, the strength in the affected area increases noticeably. If you work on your body and know its features, doing the exercise will help you feel a surge of strength at any age.
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Rules for performing exercises
Naturally, you can start physical activity only after you have relieved the pain syndrome. At this stage, it is extremely important to understand that the absence of unpleasant sensations does not at all indicate your recovery. But when performing therapeutic exercises for spinal hernia, you should follow a number of simple rules. Otherwise, you will not only not be able to correct the situation, but, on the contrary, you will only make it worse.
Firstly, you need to carefully monitor your own condition and interrupt classes at the first manifestation of pain. Remember that you should only perform exercises that will not cause you any discomfort. However, slight discomfort is acceptable, but if it occurs you should be as careful as possible. The same exercises during which you feel sharp pain in your back or neck should naturally be excluded from the general exercise program. But they can serve you as a kind of markers of recovery. If after several sessions you can complete them without any discomfort, then your condition has improved.
Secondly, at the first stage of training, it is recommended to avoid exercises that involve sudden jolts, jumping, and twisting of the body. Subsequently, when you and your doctor can note positive dynamics, some of them can gradually be included in classes to enhance the effect.
Thirdly, it is imperative to follow the correct training regimen. Start with small loads, gradually increasing them. Break the entire set of exercises into several parts and perform them about three to six times a day. The main thing in the treatment of intervertebral hernia is patience. It is impossible to cure your back in one day. Sudden loads will only worsen the problem. Try to do everything gradually and as gently as possible.
