Robin Mackenzie exercises for the lower back. What exercises are recommended for a herniated lumbar spine?

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Exercises

When treating a herniated cervical spine, the importance of gymnastics cannot be underestimated. Many patients ignore this component of therapy, believing that only surgery or medications will help. However, exercises for a herniated cervical spine are very important, and if prescribed by a doctor, they should not be abandoned. After the first session, you will notice a clear result in the form of reduced pain. Regular exercise will help eliminate the symptoms of the disease and prevent their occurrence in the future. Of course, it is unlikely that it will be possible to eliminate the disease with exercise alone, but exercise therapy almost always greatly improves the patient’s condition, so much so that surgery may not be required in the future.

Exercises for cervical hernia of the spine will help achieve the following goals:

Relieves pain in the cervical region.
They will restore normal blood circulation and nutrition in the spine, nerve and muscle tissues.
They will reduce or completely eliminate accompanying symptoms, such as headaches and tinnitus, unpleasant tingling sensations and others.
They normalize muscle tone, strengthen weakened muscles and relax cramped ones.
Improve and restore the flexibility of the spine.
They will completely or partially restore movements in the hands with paresis (partial limitation of mobility) and paralysis (complete limitation of mobility), which often accompanies a hernia.
Will prevent exacerbation and development of the disease.

Therapeutic exercises for a herniated cervical spine: general recommendations

Exercises for a cervical hernia should be selected by a doctor. They should be free from sudden movements and forceful loads. It is best to start exercising under the supervision of an instructor who knows about your diagnosis and symptoms. If you plan to study at home, you first need to consult a neurologist.

Incorrectly selected exercises can worsen the condition, provoke displacement of the vertebrae, pinching of neurovascular bundles, acute pain, and so on, so it is very important that the complex is selected by a doctor, and that you do everything in accordance with the rules and his recommendations.

Also, performing gymnastics involves the following rules:

You need to do the exercises every day. Start with five minutes and work your way up to 30-45 minutes a day.
The optimal time for exercise is the morning, but you can plan exercises at other times of the day depending on your biorhythms. It is just important not to exercise immediately before bed and immediately after eating. In the evening, special relaxation exercises are recommended.
Exercise should not provoke pain or lead to its intensification.

Also note that therapeutic exercises for hernia there are contraindications. These include severe pain, the presence of chronic osteochondrosis of the cervical spine, external or internal bleeding, as well as a recent stroke or heart attack.

The best exercises for cervical hernia

Today there are a large number of effective methods for treating hernia (7 best exercises for treating cervical hernia and others). Let's look at a few basic techniques. General exercises for a hernia are as follows:

You need to take a sitting position. Keep your back as straight as possible, but do not strain yourself - it is important that the exercise concentrates on the activity of the neck muscles. Smoothly and slowly lower your head to one side. Hold this position for up to ten seconds. Afterwards, you need to smoothly return your head to its original position and lower it in the other direction. When tilting, you can support your head with your hand so that it pushes your head in a specific direction.
In a similar position with a straight back, slowly move your head back. Exercise can cause discomfort in the neck and dizziness, so you need to move as smoothly as possible, listen to your body.
You need to take a sitting position and tilt your head forward. Remember that quality is much more important than quantity. This movement stretches the spine, strengthens the muscles and increases their elasticity. You can do tilts in another way. Stretch your chin forward, hold for a few seconds and return to the starting position.
In a sitting position, the head is turned to the right and left. The movements should be performed slowly, it is better not to close your eyes, since during the exercise the muscle area is stretched and blood supply to the problem area is increased. If you feel dizzy, stop exercising and take a break.

Gymnastics should be performed in a well-ventilated area. It is important to avoid jerking and sudden movements, and talking during the exercises.

Mackenzie exercises to relieve pain from a herniated cervical spine

His own complex of gymnastics for cervical hernia was developed by professor-physiotherapist Robin McKenzie. Its main rule is traction, which makes it possible to strengthen the muscle corset near the spine, which helps increase muscle mobility and improve their endurance.

McKenzie himself additionally recommends take care of proper rest and sleep at least eight hours. Also It is important to choose your pillow carefully. Soft and large pillows filled with down are not allowed - they can negatively affect the condition. The best option is to use a small roller placed under the neck. This will help relieve muscle tension and improve blood circulation.

The exercises are performed in the same way as described earlier. They can be varied with the following movements:

Lying on the floor, perform strength exercises (if your doctor allows): take small dumbbells in your hands and smoothly move them to the sides and behind your head.
Leaning your head forward, make smooth bends to the sides.

Take a lying position, raise your arms and legs up. Stay in this position for a few seconds, then smoothly lower your limbs.
The key to a healthy neck is a straight back. Once in a standing position, press your back tightly and remain in this position for a couple of minutes.

Strengthening gymnastics by Bubnovsky

His own therapeutic exercises for a herniated cervical spine were developed by physiotherapist Bubnovsky. He believes that therapeutic movements should have an impact not only on the affected area, but also on other muscle and joint groups.

The following movements are used for charging:

"Cat". Get on all fours, while inhaling, arch your back upward, and as you exhale, bend as low as possible.
In a position on all fours, lower your head and press your chin to your chest. Stay in this position for half a minute.
Lie on your back, smoothly lift your pelvis up and also smoothly lower it down.
Take a lying position on your stomach, raise your arms and legs up. Hold for a few seconds, then smoothly lower your limbs.

Isometric exercises for cervical disc herniation

A separate area of gymnastics for cervical hernia is isometric exercises. Modern physiotherapists and neurologists speak positively about this technique. The advantage of such exercises is that they do not require a lot of time or special equipment. Such gymnastics is useful for those who suffer from intervertebral hernia in the neck, and for those who work at the computer for a long time for prevention.

The isometric mode consists of overcoming resistance, short-term tension, and then relaxation. The starting position also doesn’t really matter: you can perform the exercises while sitting, standing, or lying down. But even posture and smooth, measured breathing are very important.

The isometric exercise therapy complex includes several stages:

The right palm should be placed on the right cheek, press it and tilt the head to the left. It is important to resist. Repeat the exercise, changing your palm.
Interlace the fingers of both hands and place them on your forehead, palm down. Press down on your head, tensing your neck muscles and preventing tilting.
Repeat the previous exercise, placing intertwined fingers on the back of your head and trying to tilt your head back.
Trying to touch your shoulder with your left cheek, place your right hand on the right side of your temple. Trying to overcome the resistance, smoothly and slowly straighten your head and return to the starting position.

How to supplement therapeutic exercises for cervical hernia

Simple exercises for herniated cervical spine will also be useful, of which you should pay attention to the following:

Pull-ups. Helps strengthen the muscles of the shoulder girdle and back, and has a beneficial effect on the vascular walls. Classic pull-ups can be replaced with rows with an expander.
Push ups- in a normal or simplified position (leaning on your knees and hands).
Exercises for the chest with dumbbells. You need to take a lying position, put the shells on the floor behind your head. Stretch your arms straight, raise them in front of you, and then smoothly return them to their place. Repeat at least 12-15 times.

Preventive exercises for cervical hernia

If you manage to achieve remission and get rid of the symptoms of a hernia, do not relax. It is worth continuing to do the exercises to prevent relapse. Their distinctive feature will be that it will be possible to make more intense movements. But also don’t overdo it, and be sure to get specialist advice first.

During the period of remission, you can increase the amplitude of movements in accordance with the following scheme:

While standing or sitting, straighten your arms along your torso. Tilt your head in different directions, trying to reach the maximum point - your chin to your chest, your ear to your shoulder and the back of your head to your back.
Regardless of the starting position, alternately turn your head to the right and left, lingering at the end points for several seconds.
Lie down on a hard floor, raise your head 45 degrees, stay in this position for 10-15 seconds.
While standing straight, make circular movements with both hands at the same time.
Stand in a knee-elbow position, looking forward. Try to smoothly lower your head and relax your neck as much as possible. When performing the exercise, you should feel how the spine regains lost flexibility.

We invite you to watch a video with a set of exercises for a herniated cervical spine.

Exercises for hernia: video

To treat pathologies of the musculoskeletal system, there are special exercises for hernia of the lumbar spine. Suitable sports activities for certain spinal disc injuries are allowed and even recommended. However, sports that place excessive stress on the spine should be avoided. These include tennis, badminton, squash, horse riding, and alpine skiing. And, conversely, sports recommended for spinal hernia are swimming, cycling and cross-country skiing, and hiking.

A herniated disc is a problem of any age. In professional athletes it occurs 2 times more often than among the ordinary population. The highest risk groups are gymnasts, football players and tennis players. Sport is identified as an etiopathogenic factor, especially in the case of activities associated with vertical overload of the vertebrae (weightlifting, alpine skiing) with rotation and lateral bending (handball, volleyball, wrestling).

Disc damage can be microtraumatic and occur as a result of repeated trauma. The occurrence of discopathy in athletes correlates with increasing age. The influencing mechanisms depend on anthropometric parameters, movement technique, and strength. Symptoms include pain in various parts of the back or radiating pain, depending on the location and size of the hernia, as well as contact with surrounding structures (spinal cord, spinal nerve roots) and swelling.

Treatment of the problem is conservative or surgical. In any case, it is necessary to prevent the vertebrae from pressing on each other, which will help relax the space between them and eliminate painful muscle spasms. The patient's return to sports activity after acute problems is possible only in cases where training does not lead to a worsening of the condition.

It is necessary to strictly observe measures against the influence of causative factors. It is necessary to exclude exercises and training with sudden movements, acceleration, braking, and rotation of the spine (basketball, volleyball, handball, hockey, football, sprinting). Various endurance sports that provide a stable spinal position, such as swimming, cycling or running, may be acceptable (individually!).

A very important role is played by the balance of rehabilitation exercises, which will help relax and strengthen the muscles of the trunk (back and abdomen). When playing sports, it is sometimes advisable to use a bandage.

Acceptable sports

The benefits of swimming are rightfully pointed out in the case of a hernia. Recreational swimming using the chest and legs (dolphin style) is suitable for the cervical region. In cases of Scheuermann's disease or scoliosis, the crawl style is most suitable.

In cycling, technical factors play a very important role (height and distance of the saddle, handlebars and pedals, hardness of the wheels, springiness of the seat), method of movement and head position, degree of fatigue, duration of training, etc. A rigid body position, of course, is not favorable for the condition of the spine.

It has been found that the relatively lower load on the spine during cycling may be associated with decreased bone density. Therefore, cyclists should follow an accompanying program to strengthen the spine and back.

When it comes to running, it's important to dampen the impact with high-quality shoes. Other factors influencing the intensity of the load on the spine are represented by the length and technique of the step, the profile of the terrain, and the nature of the surface. Slow jogging with shorter steps feels better on the spine than slow walking, standing or sitting. Each time the foot lifts off the ground, the spine actually rests. When walking slowly, it is loaded more. Running fast with long strides is an unacceptable load.

The decision about whether a person with lower back problems should include running in their rehabilitation program should be a strictly individual one. The movement must begin slowly, carefully and, of course, under the supervision of a specialist.

Strength exercises for hernia are mainly used to improve the strength of the spine, abdominal and back muscles. There are various workouts that provide sufficient stimulation even without the use of machines or other devices. Very interesting exercises are static or with reduced dynamics (for example, rotation of the spine at a limited speed with lowered arms or imitation of a walking movement in a standing position with a motionless body). These exercises can be performed during rehabilitation to strengthen the back muscles and maintain spinal stability.

In order for the spine to optimally perform its functions, it must be stable, in addition, sufficiently flexible and mobile. For this reason, it is very important to pay special attention to it. The following set of exercises systematically affects the muscles around the spine. It trains the function of the deep rotation muscles of the back and frees the spine in the sagittal direction. Promotes stretching and relaxation.

These workouts are suitable both after removal of a hernia of the lumbar spine, and as a precautionary measure against the occurrence of similar problems:

Turn. Starting position (IP) - on all fours. The knees are on a support at the width of the pelvis. Arms straight and shoulder-width apart. As you exhale, you need to bring your head and sacrum closer to each other (straight back), and inhale to return to the IP when the spine is in the same plane. Repeat these exercises for the spine 5 times.
Spinal session No. 1. IP - lying down. Extended legs slightly apart (at the distance of the foot). As you inhale, smoothly rotate your head in one direction and your feet in the other. As you exhale, return to IP.
Spinal session No. 2. IP - lying down. Extended legs on top of each other (the heel of one limb rests on the toes of the other). As you inhale, smoothly turn your head in one direction and your feet in the other. As you exhale, return to IP.
Cat. IP - on all fours. The knees are on a support at the width of the pelvis. Arms straight and shoulder-width apart. As you inhale, pull your head and sacrum away from each other (do not bend your spine). At the exit, rounding your back, pull your head to your chest (try to bend your lower back as much as possible). Repeat these workouts for a herniated lumbar spine 5 times.
Relaxation. IP - on all fours. The knees are on the support at the width of the pelvis, the hands rest their elbows on the surface. While inhaling, pull the head and sacrum away from each other (do not bend the spine), and return to the PI on the way out. Repeat these physical exercises 5 times.

All movements should be slow. One movement is performed for 6–8 seconds. All exercises for spinal hernia should be repeated at least 5 times.

Mackenzie exercises

All workouts discussed below should be performed based on the examination and recommendations of the therapist.

Exercises for lumbar hernia of the spine (the lower spinal region is involved), in general, can be recommended to anyone who suffers from pain in this area. The complex is also used if the pain is intermittent (occurs periodically, from time to time). There are many videos on the Internet to help you master McKenzie exercises. Pain usually appears/intensifies when putting on socks, underwear, shoes, cleaning, washing dishes, driving a car, etc. Relief comes by lying on your stomach or back on a firmer mattress or on the floor.

After performing exercises for a hernia, the pain in the lower back (lower back) may initially increase, but repeating them can reduce the discomfort and increase the range of motion. If this does not happen and the treatment course is ineffective, you need to consult a therapist.

The easiest exercise for the lower back. You need to lie on your stomach - at home you can sit on a hard mattress or on the floor. Repeat this position for 5-10 minutes every hour. It is possible that there will be increased pain the first time you exercise, but this will go away over time. You should try to relax each vertebra, back muscles, buttocks, thighs and calves in this position as much as possible. After removal of the hernia, these exercises should be performed for several days until the pain during exercise becomes imperceptible.

If the pain subsides during workout 1, you should continue as follows. Lie on your stomach with your torso tilted back (support on your forearms). Hold this position for 5–10 minutes every hour. This training is carried out as follows: support on the forearm - elbows under the shoulders, try to relax the muscles of the back, buttocks, thighs and calves as much as possible in this position. Perform the exercise for several days until the pain during exercise subsides.

Continuation of the complex

You should continue the exercises only if the previous 2 workouts result in a decrease in pain.

So, if the first 2 exercises are almost/completely painless, you can proceed to the following:

Tilt your torso back while lying on your stomach. Unlike the previous exercises described in points 1 and 2, the workout will be dynamically repeated (you will not have to statically hold the position). A total of 10 repetitions are required (every hour). Bend the spine back slowly and carefully. The pelvis should remain on the mattress. During bending and returning to the IP, the muscles of the back, buttocks, thighs and calves should be as relaxed as possible (lifting is carried out only with the help of the upper limbs). Perform the exercise for several days until the pain during exercise subsides.
If the third exercise is almost/completely painless, you can move on to the next one. The exercise is performed in a similar way, but at maximum deflection of the spine (at the end of the movement). It is necessary to take a deep breath - thus achieving an even greater deflection. Perform the exercise for several days until the pain during exercise subsides.

Exercises to alleviate the manifestations of a hernia in the lumbar spine can be a good assistant in therapy, but they should be performed wisely, without overusing them, so as not to aggravate the current situation.

People are afraid to bend back when they have back pain and especially when they have acute lower back pain. Why is this happening? The standard recommendation for acute back pain, which can be obtained from a neurologist, is to lie on your side with your knees tucked to your stomach. Undoubtedly, this position will relieve pain by opening the back space between the vertebrae and decompressing the herniation and pinched nerves, but it will not allow the disc to return into place, because. the front space, on the contrary, narrows. Those. the cause of the pain will not be eliminated. Bend back is dangerous while maintaining a vertical body position, because... in this case, in addition to the extension of the joint, under the influence of body weight, the vertebrae will be displaced relative to each other, and under this pressure, the posterior anatomical space will narrow and pinch the hernia or nerve even more.
Instead of the flexion exercises developed by Paul Williams, Robin McKenzie, a physiotherapist from New Zealand, suggested traction exercises as a means of reducing pain. He suggested that the pain in the legs was due to the formation of a herniated disc that was compressing the spinal nerve, and that when bending backward, the torn part of the disc returned to its normal state. However, this method has not been very effective in treating sciatica. A compressed nerve can cause numbness, but not pain, in the legs. Inflammation of the nerve causes pain in the seat area. (The Williams and McKenzie methods do not relieve inflammation in the irritated spinal nerve.)
The purpose of traction exercises is to strengthen the muscles along the spine, increase endurance and mobility of the muscles throughout the back, and also strengthen the lumbar spine, keep the nucleus pulposus within the intervertebral disc and thereby reduce the risk of re-injury. Traction exercises are recommended if you have:
* lower back pain when sitting or driving for a long time;
* lower back pain when bending back;
* lower back pain when getting up from a chair;
* pain in the legs that increases while sitting;
* pain relief when lying down and when walking. Traction exercises are recommended for the treatment of lower back pain only in the early stages of the disease.
Relaxation
To perform this exercise, you need to lie on your stomach, after placing several pillows under it. Add a few more pillows and stay in this position for 15 minutes.
Stretching
Lying on the mat, lift yourself up for a count of three, supporting your body on your arms bent at the elbow, then return to the starting position for a count of six.
Place your hands behind your back at the lower back and lean back. Perform the exercise for three counts, and for the count of six, take the starting position. Repeat every hour
Lying on the mat, raise yourself up with your arms outstretched and count to 10, then repeat the movements at least 10 times.
Stretching and strengthening muscles
Lying on the mat, raise your head and legs as far as possible and remain in this position for a count of three, and return to the starting position for a count of six.
Now sit up in a chair, maintaining the same posture as in a sitting position.
Exercise options
There are other exercise options for stretching and strengthening muscles. But you can turn to them only when the acute stage of the disease has passed. Extend your arm and opposite leg parallel to the floor. Hold this position for two seconds, then return to the starting position. Next, changing arms and legs, repeat the movements. Try to do this exercise as often as possible and gradually increase it to 10-15 times. After two weeks of doing this flexion and extension exercise, you can add another, stronger set of exercises.
Bend to the side while standing. Place your hand on the opposite side of your head while sliding your other hand down your leg. Repeat every hour for at least 10 minutes.
Lying on your side, straighten the leg on top and bring it behind you. Perform the exercise for three counts, and for the count of six, take the starting position.
Lying on your side, lift the leg on top, count to three, and return to the starting position on the count of six.
Lying on your side, raise your head and legs. Perform the exercise for three counts, then return to the starting position for six counts.
These recommendations are a temporary measure if it is impossible to visit a specialist; back pain as a symptom accompanies about 28 diseases, so consult a doctor as soon as possible.

But few people do therapeutic exercises, considering it something unnecessary and time-consuming. But exercises for the neck, when performed correctly, can reduce pain and partially restore the elasticity and mobility of the intervertebral discs.

What is the therapeutic effect based on?

If your neck hurts, then by performing exercises from a complex of therapeutic exercises during the period of recovery or stable remission, you can:

Relax the cramped neck-brachial muscles. Such exercises for pain in the neck and shoulders will relieve muscle spasms, improve blood supply to the tissues, and relieve pressure on the pinched nerve root.
Improve nutrition of cartilage tissue. During therapeutic exercises, blood flow in the spinal area increases, providing increased blood supply to cartilage and muscles.
Restore mobility. Most elements of physical therapy are aimed at stretching and relaxation.
Provide a secure neck brace. Strengthening muscle tissue provides additional protection against unexpected stress on the vertebrae and cartilage discs.

How to do it correctly

Exercises for a sore neck can be different, depending on the techniques used.

When doing therapeutic exercises, under no circumstances should you make sudden, jerky movements - this can lead to subluxation of the vertebrae and pinched nerves and compression of blood vessels, especially if exercises are performed for a herniated cervical spine.

You need to move slowly and smoothly. If slight pain occurs, it is not an indication for stopping gymnastics.

To alleviate neck pain, you can use the following exercises, which should be performed in the morning after waking up:

Lying comfortably on your side, raise your head a little, hold it for 3-5 seconds and lower it again, do this several times.
Roll over onto your stomach, put your hands on the back of your head and slowly raise your head, slightly resisting with your palms. This is very good to do for neck pain. This movement will relieve the load on the spine and relieve muscle spasms.
Lying on your back, on a hard surface, press hard with the back of your head on it. This movement will help relieve pain in the occipital region and upper cervical region, relaxing spasmodic muscles.

If there is stiffness in the shoulder area, then exercises for pain in the back and neck will help significantly alleviate the condition:

Lying on your back and bending your legs slightly, pull your right hand towards your left foot, then repeat on the other side.
Sitting with straight legs, try to touch your toes and keep your chin parallel to the floor.

In case of advanced osteochondrosis changes in the spine, when the cartilaginous discs become weak and loose, and a protrusion forms in them, it is recommended to perform McKenzie exercises for a herniated cervical spine, aimed at relaxing and stretching the spasmodic muscles.

They help partially restore the elasticity of the intervertebral discs and relieve pressure on the nerves:

Get on all fours, strongly pull your head towards the floor, while arching your back upward. Then, on the contrary, pull your chin up, arching your back.
Lying on your back, place a cushion under your neck and slowly, with effort, raise your arms to your head.
While standing or sitting, press your chin to your chest as much as possible and in this position try to tilt your head as low as possible to your shoulders.

All exercises are performed once a day, and the occurrence of back and neck pain is not a contraindication. On the contrary, if pain in the shoulders and neck occurs, then the techniques should be performed not once, but 3-5 times during the day.

By doing therapeutic exercises during remission or during mild pain, you can avoid serious exacerbations of osteochondrosis and regain the joy of movement.

But it is worth remembering that during acute pain, you can only use movements aimed at relaxing spasmodic muscles.

Any others can provoke pinching of blood vessels and nerves, causing an even greater exacerbation of the disease.

With osteochondrosis changes in the intervertebral discs, the main thing in treatment is not drug and physiotherapeutic therapy (it only helps relieve inflammation and pain), but correct movement, which will slow down the destructive processes in the discs and increase periods of remission.

By the way, now you can get my free e-books and courses that will help you improve your health and well-being.

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The best exercises for a herniated cervical spine

An individually selected set of exercises for a herniated cervical spine is one of the most effective methods in the fight against the disease. Not many people do gymnastics due to a simple lack of useful information. We need precise and specific instructions that can help a person who is faced with a herniated cervical vertebra.

Causes of the disease

The acute stage of manifestation of osteochondrosis in the cervical spine is called a hernia. The neck is the weakest place in the body. If a person leads an inactive life, moves little or, conversely, overexerts the muscles of his body, then acute pain may occur in the neck. The disc, which is located between the vertebrae, “falls out” into the spinal canal due to weakening of the muscles.

The situation can be corrected by performing special exercises to treat a hernia. The set of movements is simple, they can be performed by a person at any age. There are several authors in medicine who have developed exercises based on their own research and work with patients with a herniated cervical vertebra.

Be serious about choosing a set of exercises. What may suit one person is completely contraindicated for another. In this case, the recommendations of the treating doctor are suitable.
To reduce pain that may occur during the development of muscle blocks, it is recommended to use special medical products. Therapeutic formulations will relieve pain, swelling or redness.
Exercises must be carried out with full responsibility. Basic rules: regularity, quality of execution and persistence in achieving results.
Under no circumstances should force be applied to problem areas, this will only worsen the patient’s condition.
It is recommended to start exercises with a simple complex and light load. Having mastered one movement, you can proceed to the next. You need to start warming up from 5 minutes, gradually increasing the duration of the gymnastics.

Important! Doctors advise doing exercises twice a day or more (in advanced cases). Under no circumstances should the patient experience pain or discomfort.

What exercises are best for a herniated cervical spine?

To date, many interesting and effective techniques have been developed. Below we will describe two of them. Each technique combines several general physical exercises for hernia:

The patient should assume a sitting position. The back is as straight as possible, but you should not strain too much; in this exercise the main thing is to concentrate on working the neck muscles. Slowly, without rushing, you need to lower your head to one side. It is advisable to hold this position for up to 10 seconds. Then the head should be slowly returned to its original position and lowered to the other side. When tilting, it is allowed to support the head with your hand; it seems to push the head in a given direction.
In the same position with a straight back, the patient slowly moves his head back. This exercise can cause discomfort in the neck, and dizziness may also occur, so the movements are performed as slowly as possible, the patient must listen to his body.
While sitting, tilt your head forward. It is important to remember that the main thing is not quantity, but quality of execution. This movement stretches the spine, makes the muscles elastic and strong. Head tilt can be done in another way. You need to stretch your chin forward, hold for a few seconds and return to the starting position.
In a sitting position, turn your head left and right. Movements should be done slowly, preferably without closing your eyes. Since at this moment the muscle area is stretched, there is increased blood supply to the problem area. The patient may feel dizzy, in which case the exercises should be stopped and a break should be taken.

Important! Gymnastics is performed in a well-ventilated area. Sudden fussy movements and conversations during class are excluded.

Mackenzie Exercises – Activities to Relieve Pain

Physiotherapist Professor Robin McKenzie has developed his own set of exercises for the treatment of herniated discs in the cervical spine. The main rule of his gymnastics is traction, which helps strengthen the muscle corset around the spine. As a result, muscle mobility and endurance increase.

First of all, the doctor advises to adhere to the norms of night rest. An adult should sleep at least 8 hours a day. In this case, you need to carefully choose a pillow. Soft, large pillows filled with down are unacceptable. It is best to use a small roller that is located under the neck. Thus, muscle tension is relieved and blood circulation is restored.

Stretching exercises are performed using the traditional method, which was described earlier. They can be varied with the following movements:

lying on the floor, perform strength exercises: pick up dumbbells and slowly move them behind your head and to the sides;
tilting your head forward, slowly bend to the sides.

in a lying position, your head, arms and legs need to be raised up. Hold this position for a few seconds, then slowly lower it;
A straight back is the key to a healthy neck. In a standing position, press tightly against the wall and stand for 2 minutes.

Strengthening exercises by Bubnovsky

Physiotherapist Bubnovsky suggests using his method of treating a hernia in the cervical spine. He is confident that therapeutic movements should affect not only the problem area, but also all muscle groups and joints.

The following movements are used in charging:

“cat” movement: stand on all fours, while inhaling, arch your back upward, and as you exhale, bend as low as possible;
on all fours, lower your head, press your chin to your chest. It is advisable to hold in this position for 30 seconds;
lying on your back, slowly lift your pelvis up and also slowly lower it down;
while lying on your stomach, raise your arms and legs up. Hold for a few seconds, then smoothly lower your limbs.

When is it undesirable to perform gymnastics?

In medicine, there are a number of contraindications when performing strength exercises is prohibited with a hernia:

you cannot do cervical spine exercises during colds, high blood pressure and poor health in general;
if pain of a different nature is present, it is also recommended to treat a herniated cervical spine;
Patients with heart problems who have had a heart attack or stroke should not perform the complex without the supervision of a medical professional.

Exercises for a herniated cervical spine are based on stretching muscle tissue. If the movements are performed in strict sequence in compliance with the rules and requirements, and the required number is performed (5 – 6 times), then healthy blood circulation in the cervical spine is restored in the shortest possible time. The muscles begin to work actively, spasms and blocks are removed. As a result, the developed set of exercises will become the key to the recovery of a person suffering from a similar illness.

7 best exercises to treat a herniated cervical spine

Gymnastics for a herniated cervical spine: results and effectiveness

Exercises for cervical hernia of the spine will help achieve the following goals:

Relieves pain in the cervical region.
They will restore normal blood circulation and nutrition in the spine, nerve and muscle tissues.
They will reduce or completely eliminate accompanying symptoms, such as headaches and tinnitus, unpleasant tingling sensations and others.
They normalize muscle tone, strengthen weakened muscles and relax cramped ones.
Improve and restore the flexibility of the spine.
They will completely or partially restore movements in the hands with paresis (partial limitation of mobility) and paralysis (complete limitation of mobility), which often accompanies a hernia.
Will prevent exacerbation and development of the disease.

Therapeutic exercises for a herniated cervical spine: general recommendations

Also, performing gymnastics involves the following rules:

You need to do the exercises every day. Start with five minutes and work your way up to minutes per day.
The optimal time for exercise is the morning, but you can plan exercises at other times of the day depending on your biorhythms. It is just important not to exercise immediately before bed and immediately after eating. In the evening, special relaxation exercises are recommended.
Exercise should not provoke pain or lead to its intensification.

Also keep in mind that therapeutic exercises for a hernia have contraindications. These include severe pain, the presence of chronic osteochondrosis of the cervical spine, external or internal bleeding, as well as a recent stroke or heart attack.

The best exercises for cervical hernia

Today there are a large number of effective methods for treating hernia (7 best exercises for treating cervical hernia and others). Let's look at a few basic techniques. General exercises for a hernia are as follows:

You need to take a sitting position. Keep your back as straight as possible, but do not strain yourself - it is important that the exercise concentrates on the activity of the neck muscles. Smoothly and slowly lower your head to one side. Hold this position for up to ten seconds. Afterwards, you need to smoothly return your head to its original position and lower it in the other direction. When tilting, you can support your head with your hand so that it pushes your head in a specific direction.
In a similar position with a straight back, slowly move your head back. Exercise can cause discomfort in the neck and dizziness, so you need to move as smoothly as possible, listen to your body.
You need to take a sitting position and tilt your head forward. Remember that quality is much more important than quantity. This movement stretches the spine, strengthens the muscles and increases their elasticity. You can do tilts in another way. Stretch your chin forward, hold for a few seconds and return to the starting position.
In a sitting position, the head is turned to the right and left. The movements should be performed slowly, it is better not to close your eyes, since during the exercise the muscle area is stretched and blood supply to the problem area is increased. If you feel dizzy, stop exercising and take a break.

Mackenzie exercises to relieve pain from a herniated cervical spine

McKenzie himself additionally recommends taking proper rest and sleeping for at least eight hours. It is also important to choose your pillow carefully. Soft and large pillows filled with down are not allowed - they can negatively affect the condition. The best option is to use a small roller placed under the neck. This will help relieve muscle tension and improve blood circulation.

The exercises are performed in the same way as described earlier. They can be varied with the following movements:

Lying on the floor, perform strength exercises (if your doctor allows): take small dumbbells in your hands and smoothly move them to the sides and behind your head.
Leaning your head forward, make smooth bends to the sides.

Take a lying position, raise your arms and legs up. Stay in this position for a few seconds, then smoothly lower your limbs.
The key to a healthy neck is a straight back. Once in a standing position, press your back tightly and remain in this position for a couple of minutes.

Strengthening gymnastics by Bubnovsky

The following movements are used for charging:

"Cat". Get on all fours, while inhaling, arch your back upward, and as you exhale, bend as low as possible.
In a position on all fours, lower your head and press your chin to your chest. Stay in this position for half a minute.
Lie on your back, smoothly lift your pelvis up and also smoothly lower it down.
Take a lying position on your stomach, raise your arms and legs up. Hold for a few seconds, then smoothly lower your limbs.

Isometric exercises for cervical disc herniation

The isometric exercise therapy complex includes several stages:

The right palm should be placed on the right cheek, press it and tilt the head to the left. It is important to resist. Repeat the exercise, changing your palm.
Interlace the fingers of both hands and place them on your forehead, palm down. Press down on your head, tensing your neck muscles and preventing tilting.
Repeat the previous exercise, placing intertwined fingers on the back of your head and trying to tilt your head back.
Trying to touch your shoulder with your left cheek, place your right hand on the right side of your temple. Trying to overcome the resistance, smoothly and slowly straighten your head and return to the starting position.

How to supplement therapeutic exercises for cervical hernia

Simple exercises for herniated cervical spine will also be useful, of which you should pay attention to the following:

Pull-ups. Helps strengthen the muscles of the shoulder girdle and back, and has a beneficial effect on the vascular walls. Classic pull-ups can be replaced with rows with an expander.
Push-ups - in a normal or simplified position (leaning on your knees and hands).
Exercises for the chest with dumbbells. You need to take a lying position, put the shells on the floor behind your head. Stretch your arms straight, raise them in front of you, and then smoothly return them to their place. Repeat at least once.

Preventive exercises for cervical hernia

During the period of remission, you can increase the amplitude of movements in accordance with the following scheme:

While standing or sitting, straighten your arms along your torso. Tilt your head in different directions, trying to reach the maximum point - your chin to your chest, your ear to your shoulder and the back of your head to your back.
Regardless of the starting position, alternately turn your head to the right and left, lingering at the end points for several seconds.
Lie down on a hard floor, raise your head 45 degrees, stay in this position for seconds.
While standing straight, make circular movements with both hands at the same time.
Stand in a knee-elbow position, looking forward. Try to smoothly lower your head and relax your neck as much as possible. When performing the exercise, you should feel how the spine regains lost flexibility.

We invite you to watch a video with a set of exercises for a herniated cervical spine.

Exercises for a hernia in the neck

The main component of the human skeleton is the spine. The functions it performs are irreplaceable: protecting the spinal cord, supporting and assisting in the movement of the entire torso and head. That is why any problem with the spinal region has a significant impact on a person’s health.

Hernia of the cervical spine, causes

A vertebral hernia is a consequence of the formation of the annulus pulposus as a result of rupture of the annulus fibrosus of the disc. Uneven loads on the spine itself can lead to this. When the annulus pulposus ruptures, the tissue around the vertebra begins to swell. Then the patient feels pain, often numbness in the hands.

The symptoms of a hernia appear quite clearly. If a person begins to feel frequent pain in the neck and shoulders, they should immediately contact a medical facility for examination.

Causes of hernia:

Age and accompanying changes in the body.
Weak spinal muscles.
A spinal injury that can remind you of itself in a similar way.
The environment, the way of life of the person himself.

Treatment

Every year the number of diseases associated with the spine is growing steadily. Therefore, you should know some types of physical exercises that will help cope with the disease. In this case, consultation with a specialist will be a prerequisite.

Self-medication without medical supervision can cause a lot of harm.

If we talk about non-surgical intervention, then it is worth recommending the following set of measures for the prevention and treatment of cervical hernia:

Massage.
Physiotherapy.
Hydrotherapy.
Painkillers.
Manual therapy.
Electrophoresis.
Vacuum therapy, which relieves pain symptoms and improves fluid circulation.
Reflexology.

Exercises for a herniated cervical spine are one of the most effective ways to achieve recovery.

Features of performing exercises for hernia

Exercise therapy for a herniated cervical spine should be performed according to clear instructions. To do this, we must not forget about the basic rules:

You should not exercise during the acute stage.
You can perform them if there is mild pain, but if it intensifies, then you should stop the exercises immediately.
It is imperative to develop a method of physical exercise with the help of your attending physician; he must supervise the first execution of the exercises.
It is not allowed to lift weights or make any sudden movements.
You cannot perform so-called twisting exercises.
Each type of load can be repeated up to 8 times.
The patient should feel a pleasant stretch in the muscles.
The ideal number of sessions is 4–6 times, 10 minutes each.

Basic exercises

Therapeutic gymnastics for hernia involves the following types of exercises:

The exercise is performed standing, feet shoulder-width apart, arms down. While inhaling, you need to tilt your head to your chest, trying to reach your neck with your chin. While exhaling, tilt your head back, and you need to feel how the back muscles stretch.
In the same position or sitting on a chair, slowly tilt your neck to the left and right.
You can choose a comfortable position - sitting with a straight back or standing. You need to slowly pull your shoulders forward, then slowly move them back.
While standing, make smooth circular movements at the waist. Movements should be performed clockwise up to 5 times, then in the opposite direction the same amount.
Like the entire set of exercises, this exercise is performed in a standing or sitting position with a straight back. You need to stretch your neck forward, then return it to its previous position. While performing the exercise, you need to feel how the muscles are stretched.

By Mackenzie

Examples from the Mackenzie method:

Standing on all fours, you need to pull your head towards the floor, while your back should arch upward, then do the opposite.
While lying on your back, you need to place a cushion under your neck. Then slowly raise your hands to your head.
While standing or sitting with a straight back, slowly press your chin to your chest.

These exercises can be performed up to 15 times a day. If the patient feels pain in the back and neck, then this will not be considered a contraindication. If pain appears in the shoulders and neck, then it is worth reducing the number of repetitions to 3–5.

Bubnovsky's technique

Dr. Bubnovsky offers patients his own method and version of physical education for the entire spine.

Take a standing position, slowly lower your head to the right and left, staying in one position for half a minute.
Lowering your chin to your chest, fix your head in this position for half a minute, then stretch your neck up and forward, gradually lifting your chin from your chest.
The head is turned to the left until a slight tolerable pain appears, then repeat the same procedure to the right.
In a sitting position, gradually move your arms behind your back, while pulling your chin up.

Such gymnastics for a cervical hernia will not cause any difficulties. You need to exercise in this mode for two weeks. After this period, you should not stop exercising; it is better to gradually reduce the number of exercises to 1-2 times a week.

Benefits of exercise

It cannot be said that exercise therapy for a cervical hernia is a 100% cure. However, the benefits of exercise cannot be denied. Physical exercise intensifies the healing process.

Naturally, this method only works with a competent approach to performing the exercises. Consultation and supervision of specialists are mandatory conditions on the path to recovery.

Regular exercise therapy helps strengthen the muscles of the spine, which will subsequently relieve it of unnecessary stress. Blood supply also improves, which provides the body with an additional surge of strength, and therefore the recovery process occurs much faster. An additional benefit would be a massage.

Exercise therapy helps relieve pain symptoms and remove numbness in the limbs. The benefit lies not only in strengthening the spinal muscles, but also in improving the general condition of the body.

Contraindications

You need to clearly understand that physical exercise will not be beneficial in all situations. There are some cases in which physical therapy is strictly prohibited:

Presence of malignant tumors.
Inflammatory or infectious diseases in the acute stage.
Bleeding.
Any disruption of coronary or cerebral circulation.
Severe pain.
Thrombosis or embolism.
Disorders in the cardiovascular system.
Progressive and acute diseases.

Exercise therapy during exacerbation

Exercises for treatment during an exacerbation of the disease should be performed in a gentle manner, because the patient experiences severe pain.

Sports with a hernia at the time of exacerbation are prohibited; you should wait for positive dynamics. It is not allowed to make sudden movements of the head. It is better to charge in the fixing collar. Physical exercises aimed at relaxing the muscles of the shoulder and arms are allowed.

While sitting, perform circular movements with your shoulders.
In a sitting position, the arms spread to the sides, go up and return to the starting position.;
While sitting, swing your arms up and down, sideways and down.
While lying down or sitting, quickly clench and unclench your fingers into a fist.

Improving blood circulation in the cervical region.
The mobility of the shoulder joints is improved.
Hand mobility is restored.
Blood circulation in the neck improves.

Exercises without exacerbation

If we are not talking about a period of exacerbation, then the exercises can be more intense. You can increase the load and also make head movements. In this case, movements should be smooth.

Take a standing position. Make maximum tilts with your head down, back, left and right.
Sitting on a chair or other comfortable surface, slowly turn your head left and right.
In a lying position, raise your head 45 degrees and remain in this position for 10 seconds.
Standing (feet shoulder-width apart), perform circular rotations with straight arms.
You will need small dumbbells. Take them in your hands and spread them apart, fixing them in one position for 10 seconds.
Get on all fours, lower your head down, stretching your spine.

Blood circulation in the head and neck improves.
The mobility and flexibility of the spine is restored.
The muscles of the shoulders and neck are strengthened.
The effect of unloading the spine is achieved.

To achieve maximum effect, you need to remember that the key to success is systematic exercise. The load should be dosed, without overworking the muscles.

Prevention

To avoid the unpleasant consequences that a cervical hernia can lead to, a certain set of preventive measures should be carried out:

Weight control. If necessary, you should start losing weight.
Do exercises that affect the cervical spine.
Control blood clotting.
Timely treatment of any problems with the spine.
If osteochondrosis develops, perform exercise therapy and attend massage sessions.

Monitoring the condition of the spine is very important, because a hernia can appear at any age. If you delay treatment and allow the disease to progress, you can forget about your previous lifestyle for a long time. Performance will decrease, so doing some things will become impossible or difficult.

At the first signs, you should immediately seek help from a doctor. He will assess the extent of the disease and prescribe medication in combination with exercise.

4 types of spinal hernia and exercises for them

The majority of all spinal pain occurs due to intervertebral hernia. Most often, the disease affects the lower spine. People aged from 20 to 50 who give themselves above average physical activity are susceptible to the disease. According to modern medicine, the only effective way to deal with a hernia is surgery. In this article we will talk about back treatment before and after surgery using special exercises.

Sacral section

A herniation of the sacral spine occurs when the fibrous ring surrounding the disc ruptures and its contents (nucleus) leak out. In 90% of cases it occurs after intense physical exertion, or attempts to lift a heavy object from an incline. The disease disrupts the functioning of the pelvic organs due to a shift in the center of gravity and pressure in the lumbosacral region.

Exercises

They are an important part of symptomatic treatment, as they strengthen the back muscles, reducing pressure on the bones. When performing gymnastics, spasms are relieved, the spine is stretched, increasing the likelihood of hernia reduction. The gymnastic complex should be selected by an orthopedist or surgeon individually for each patient. In this case, the degree of damage, the size of the hernia, and the severity of pain are taken into account. To achieve long-term results, you need to exercise every day.

The video below shows a set of exercises that are usually prescribed for therapeutic and preventive purposes.

Taking a massage course will be an additional benefit for your back. To do this, contact a chiropractor or orthopedist.

Lumbar

Lumbar disc herniation is a disease localized in the lower back in which the annulus fibrosus cracks under high pressure, which usually occurs during intense physical activity. Gradually, fluid (nucleus) emerges through the resulting hole, passing through the spinal canal. This form of the disease is the most common and occurs in 90% of other vertebral protrusions. People from 30 to 50 years of age who often experience severe physical addiction are most susceptible to this form of the disease.

Hernia of the lumbar spine. Treatment – exercises

The goal of therapeutic exercises is not only to strengthen the back muscles, but also to give a person correct, even posture. During the complex, the body takes the correct, natural position, which the patient must remember and try to maintain while walking, sitting, sleeping, and physical activity. A person learns to move smoothly, painlessly, and adapts to life with an illness.

The video below shows exercise therapy exercises for a hernia of the lumbar spine, which help relieve pain and tension and give the body the correct position.

It is important to start therapy correctly in the first stages of the disease. If the illness begins with sharp pain, then it is not recommended to do the exercises for the first two weeks. During this time, all the patient’s efforts are aimed at relieving pain; the patient needs to remain in bed and walk only when necessary. At the end of bed rest, you should wear a lumbar corset, which will support your back, thereby reducing pressure on the spine, reducing the risk of pinching.

Cervical region

A hernia of the cervical spine is localized in the neck, the mechanism of development of the disease occurs in the same way as described above - by rupture of the fibrous ring. The most rare form of the disease.

Since the pressure in the cervical region is less than in the lumbar or sacral region, which is due to the physiology of the human body, the reasons for the rupture of the ring are different. The appearance of the formation is explained by the specific structure of the cervical region of the “human rod”: this part of it is very vulnerable, the diameter of the channel is narrower than in other places, and the throughput is much higher, since the body needs to connect the brain with the spinal cord, and also ensure the transmission of signals along the nerve endings .

Mackenzie exercises for cervical disc herniation

Mackenesie's therapeutic exercises are an effective technique for treating orthopedic ailments in this area of the human body. By performing it daily, the patient will achieve the following results:

Relaxation of the spinal-brachial muscles.
Relieving spasms and pain.
Improving blood circulation and metabolism in the neck.
Restoring mobility of the head and shoulders.
It will strengthen the muscle corset, which will prevent further development of the disease.

When doing a gymnastic complex, the patient must follow simple safety measures. Monitor your condition, avoiding severe pain. While doing the exercises, make movements slowly, smoothly, not abruptly, be attentive to your body.

The attached video shows Mackenzie's gymnastics complex, as well as its correct execution.

Mackenzie exercises for the neck

New Zealand physiotherapist Robin McKenzie in the middle of the last century invented an effective method for treating acute and chronic back and neck problems, which has been successfully used all over the world for more than 50 years. The McKenzie method is so unique and simple that it allows you to relieve acute pain literally in a matter of minutes. Of course, this method is not a panacea and does not work for all patients, but it allows you to “lift” even patients with displaced discs without surgery. The most important thing about this method is that patients can independently ensure a pain-free life by performing simple exercises.

Physiotherapy using the Mackenzie method

This is a way of getting rid of pain by directing it from the peripheral, i.e. superficial, into the central part of the body. Using tests, exercises are selected to relieve pain, affecting the direction from the arms to the neck and from the legs to the lower back or kidney area.

Traction exercises to relieve back pain

Instead of bending exercises, Robin McKenzie suggested traction exercises as a means of reducing pain. He suggested that the pain in the legs was due to the formation of a herniated disc that was compressing the spinal nerve, and that when bending backward, the torn part of the disc returned to its normal state. However, this method has not been very effective in treating sciatica (pain in the hip and buttock area that radiates to the lower leg and foot). A compressed nerve can cause numbness, but not pain, in the legs. Inflammation of the nerve causes pain in the seat area.

The purpose of traction exercises is to strengthen the muscles along the spine, increase endurance and mobility of the muscles throughout the back, and also strengthen the lumbar spine, keep the nucleus pulposus within the intervertebral disc and thereby reduce the risk of re-injury. Traction exercises are recommended if you have:

lower back pain when sitting or driving for a long time;
lower back pain when bending backwards;
lower back pain when getting up from a chair;
pain in the legs that increases while sitting;
pain relief when lying down and when walking. Traction exercises are recommended for the treatment of lower back pain only in the early stages of the disease.

McKenzie exercises:

To perform this exercise, you need to lie on your stomach, after placing several pillows under it. Add a few more pillows and stay in this position for 15 minutes.

Lying on the mat with your stomach down, rise for three counts, supporting your body on your arms bent at the elbow, then return to the starting position for a count of six.
Place your hands behind your back at the lower back and lean back. Perform the exercise for three counts, and for the count of six, take the starting position. Repeat every hour.
Lying on the mat with your stomach down, raise yourself up with your arms outstretched and count to 10, then repeat the movements at least 10 times.

3. Stretching and strengthening muscles

Lying on the mat, on your stomach, raise your head and legs as much as possible and remain in this position for a count of three, and return to the starting position for a count of six.
Now sit up in a chair, maintaining the same posture as in a sitting position.

Exercise options

There are other exercise options for stretching and strengthening muscles. But you can turn to them only when the acute stage of the disease has passed. Extend your arm and opposite leg parallel to the floor. Hold this position for two seconds, then return to the starting position. Next, changing arms and legs, repeat the movements. Try to do this exercise as often as possible and gradually build up to it. After two weeks of doing this flexion and extension exercise, you can add another, stronger set of exercises.
Bend to the side while standing. Place your hand on the opposite side of your head while sliding your other hand down your leg. Repeat every hour for at least 10 minutes.
Lying on your side, straighten the leg on top and bring it behind you. Perform the exercise for three counts, and for the count of six, take the starting position.
Lying on your side, lift the leg on top, count to three, and return to the starting position on the count of six.
Lying on your side, raise your head and legs. Perform the exercise for three counts, then return to the starting position for six counts.

If you are interested in this method, you can learn more about it by reading Robin McKenzie’s book “7 Steps to a Pain-Free Life,” which has been translated into Russian.

The McKenzie method is widely used in rehabilitation and spa clinics in Europe. For example, in Poland, at the Arka Medical SPA resort in Kolobrzeg, you will be advised by an experienced physiotherapist.

Despite the fact that it was developed in the middle of the last century, the Mackenzie exercise system is no less popular and is used today for.

It is named after New Zealand physiotherapist Robin McKenzie; he selected special exercises and poses that are aimed at relieving pain in people.

His idea is based on the fact that the person himself must find the best positions and exercises that cause the least mechanical irritation and pain along the nerves and, thus, localize the problem.

What is the Mackenzie method?

The McKenzie Method is built on the philosophy that a person understands best his body, and can be trained to recognize the signals it gives him.

This method tracks changes in the perception of pain and its location according to a given body position or movement execution.

The therapeutic approach when performing exercises moves smoothly from one position to another, while any change in pain is completely controlled.

This means that you find a certain body position in which the pain does not go down to the sciatic nerve, but is localized.

According to the Mackenzie system, this means that the mechanical irritation of the nerve structures is less and the direction of the exercise is correct.

Progress in treatment is considered to be a reduction in pain symptoms and their reduction to zero.

Classification of spinal problems according to Mackenzie

Postural syndrome

These are symptoms associated with the spine that occur due to prolonged maintenance of a certain posture or static position.

This mainly affects:

muscles,
tendons
and articular surface.

In this case, pain may be felt constantly or in a limited range of movement, and often:

stupid,
continuous
and in a permanent place.

Dysfunctional syndrome

Symptoms associated with the spine, which appear due to:

muscle contractions,
tendons
and connective tissue diseases.

Symptoms are most often chronic, characterized by the fact that they appear only with movement and are most severe in the final stage.

Damage syndrome

The most common of the three, associated with the occurrence of pain and neurological symptoms with certain movements, such as:

bend,
straightening,
turn sideways
and others.

It is typical that certain positions and movements aggravate the symptoms; they are felt in the lower legs, while other pain is localized only in the lower back.

Three steps to success according to the Mackenzie method

Problem Assessment

With the Mackenzie method, this is done by collecting information:

disease history;
physical stress test.

Thanks to this, it is possible to assess the extent of damage as accurately as possible and exclude other causes of pain:

fracture, fracture
infections,
tumors
systemic diseases.

During a physical test, the exercises are monitored and the symptoms may increase or decrease.

Thus, prepare an individual treatment approach according to the problem of each patient.

Treatment

This method emphasizes the active participation of the patient.

An individual set of exercises is created that will make the patient feel better.

These exercises can be done at home, and the kinesiotherapist gives only recommendations on the principle of operation and expands the set of exercises at a subsequent visit.

Sections

Robin Mackenzie exercises for the lower back. What exercises are recommended for a herniated lumbar spine?

Therapeutic exercises for a herniated cervical spine: general recommendations

The best exercises for cervical hernia

Mackenzie exercises to relieve pain from a herniated cervical spine

Strengthening gymnastics by Bubnovsky

Isometric exercises for cervical disc herniation

How to supplement therapeutic exercises for cervical hernia

Preventive exercises for cervical hernia

Exercises for hernia: video

Acceptable sports

Mackenzie exercises

Continuation of the complex

What is the therapeutic effect based on?

How to do it correctly

pomoshnik

The best exercises for a herniated cervical spine

Causes of the disease

What exercises are best for a herniated cervical spine?

Mackenzie Exercises – Activities to Relieve Pain

Strengthening exercises by Bubnovsky

When is it undesirable to perform gymnastics?

7 best exercises to treat a herniated cervical spine

Gymnastics for a herniated cervical spine: results and effectiveness

Therapeutic exercises for a herniated cervical spine: general recommendations

The best exercises for cervical hernia

Mackenzie exercises to relieve pain from a herniated cervical spine

Strengthening gymnastics by Bubnovsky

Isometric exercises for cervical disc herniation

How to supplement therapeutic exercises for cervical hernia

Preventive exercises for cervical hernia

Exercises for a hernia in the neck

Hernia of the cervical spine, causes

Treatment

Features of performing exercises for hernia

Basic exercises

By Mackenzie

Bubnovsky's technique

Benefits of exercise

Contraindications

Exercise therapy during exacerbation

Exercises without exacerbation

Prevention

4 types of spinal hernia and exercises for them

Sacral section

Exercises

Lumbar

Hernia of the lumbar spine. Treatment – ​​exercises

Cervical region

Mackenzie exercises for cervical disc herniation

Mackenzie exercises for the neck

Physiotherapy using the Mackenzie method

Traction exercises to relieve back pain

McKenzie exercises:

Exercise options

What is the Mackenzie method?

Classification of spinal problems according to Mackenzie

Postural syndrome

Dysfunctional syndrome

Damage syndrome

Three steps to success according to the Mackenzie method

Problem Assessment

Treatment

Hernia of the lumbar spine. Treatment – exercises