Stabilizing the back with trained trunk muscles is important because a herniated disc causes instability in the lumbar spine, or a pre-existing instability has promoted the development of the herniation. Equally important is the training of the muscles of the extremities. In particular, the spinal column is relieved by strong leg muscles, since many movements of the back can be compensated by the leg muscles.
These are mainly bending and lifting strains. After exercises to train body awareness and the tension exercises of the stabilizing muscles close to the spine (so-called segmental stabilization) in the early phase of the herniated disc, the intensive abdominal training, back training and leg muscle training follows. 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 intramuscular coordination (interaction of nervous system and muscles) and synergistic muscles (interaction of all muscle chains involved in a movement) allows for more economical movement behavior. Less strength and energy are then required for the same movement sequence. The physiotherapist uses muscle and function tests to get an idea of the strength of the trunk and leg muscles and whether the abdominal and back muscles work together in a balanced state.
Often there is a so-called muscle imbalance (muscular imbalance) in relation to the strength and stretching condition of the muscles, caused by loss of strength in the lower abdominal muscles, back and buttock muscles and muscular shortening of the hip flexors and the back leg muscles. A lack of cooperation/coordination between the deep, stabilizing muscle system and the large trunk muscles promotes functional disruptions/instabilities in the vertebral segments. Carrying out the exercise program at home should be integrated into the normal daily routine in the same way as brushing teeth and should continue even after the acute pain has subsided.
Note: Gymnastics and sports (description see below) should be lifelong companions Caution: During and after the exercises, the known pain should not occur, but only a feeling of exertion in the muscles should be felt. After the exercise unit a pleasant feeling in the back should be felt and the everyday movements of the spine will be easier and more relaxed. Goals: This topic could also interest you: Sport after and with a slipped disc
- Exercise selection
- Number of exercises
- Number of repetitions per exercise
- Tension duration/pause duration
- Number of series
- The number of exercise units per week is determined.
- Body perception training for the function of the back-stabilizing muscles
- Strengthening of the torso, buttocks and leg muscles, especially in the strength endurance area
- Pain relief
- Improvement of the spinal column stability
- Maintaining nerve mobility
- Improvement of coordination
- Increase of physical performance
- Improvement of mental well-being and self-confidence
Starting position: lying on your back on a mat or blanket on the floor, your legs are upright, both hands are crossed at the back of your head Exercise: bring your right elbow together with your left knee over your abdomen, your head is supported by your hands, (no pull on your head) – exhale when lifting your upper body, change sides Increase: at the same time, stretch your free leg forward over the mat
