Contraindications for intervertebral hernia. How to sleep with a herniated disc How to sit with a lumbar disc herniation

Yes, a herniated disc lumbar can be cured without surgery. In Russia and the CIS countries there is an unspoken medical practice: everyone who has a herniated disc is recommended to undergo surgical treatment. Meanwhile, this is an absolutely illiterate and unprofessional approach. Surgery is a last resort. This is the most radical way. In Europe and the USA, there is only a small list of absolute indications for surgery. Basically, they are associated with the threat of loss of motor function or lack of effectiveness. conservative treatment.

Agreeing to the operation, you need to be aware of all the risks:

Any operation is associated with significant stress on the body - anesthesia, postoperative period;

The operation to eliminate the intervertebral hernia is very difficult. It all depends on the skill of the surgeon. If the doctor is not qualified and experienced enough, there is always a risk of unforeseen consequences: for example, injuries spinal cord and complete loss of motor function.

Therefore, it is necessary to agree to the operation only if all the previous treatment did not work.

According to the statistics of German medicine, it is for the reasons mentioned above that no more than 10% of patients benefit from the operation.

The main thing is not to neglect the methods of conservative treatment: there are a lot of medicines, methods of physiotherapy, physiotherapy exercises. If you take up the treatment on time, when the process has not reached the peak state, you can take the hernia "under control". After that, it remains only to adhere to a number of recommendations. Then it will be possible to forget about the hernia once and for all.

How to sit with a hernia of the spine, so as not to provoke the occurrence of uncomfortable sensations in the back and not aggravate the pain? Diseases of the spine cause a lot of inconvenience. Even such simple actions as sitting or lying down cause some discomfort.

The very first and most important rule for the intervertebral form of the disease is to be in a static position as little as possible. You need to constantly listen to your body, and if it is inconvenient to stay in one position or another, then you need to replace it. The head and back must be kept straight at all times. If it is convenient to sit in a sitting position, stretching out your leg, in order to give back pain, then there are no contraindications to such a situation. When there is a desire to lean to the side, this action can also be performed while sitting. The main thing to remember is that in no case should you make sudden movements. If the pain symptom begins to intensify, this means that the position was chosen incorrectly. With this disease, exercise therapy can be of great help, but it must be remembered that some exercises may have contraindications.

With any diseases of the spine, you should try to unload the lower back, because it usually has the most significant load. How do they sit with a hernia of the spine, if the pain constantly causes suffering? If you have to work in a sitting position, you need to sit in one position for no more than 15 minutes, and then slowly change it. It does not mean drastic change body position, it is enough to slightly change the position of the back, arms or legs.

With a hernia, like any other back disease, it is necessary to lean on the back of the chair. In this case, it is important to choose the right fulcrum, that is, the bend of the back.

If you tilt your head or upper body while sitting, this position of the body will provoke a deterioration in the condition of the intervertebral tissues, the cause of which is a hernia.

Choosing the right distance

It is important to try not to slouch. The correct distance from the head to the table will help to cope with the task - such that you do not have to bend over the papers.

If you strain the muscles of the body, then this will provoke pain, but relaxing them as much as possible is also harmful for the back.

Therefore, it is important to calculate everything, relying only on your own feelings and well-being, and at the same time find the "golden mean". In some cases, picking it up is quite simple: you need to correctly adjust the height of the chair - it should be focused on finding the seat at the knee bend level.

Do not slouch, do not strain, but do not relax

The back of your thigh may put some pressure on the edge of the seat. However, it is important to ensure that the pressure is not excessive - otherwise the blood circulation in the lower limbs. To relieve pressure, it is best to use a special small footstool. In this case, it is necessary to take breaks in work after every 30-40 minutes. Good results in such cases are given by slow walking in place. During the break, you need to relax your hands, giving them the opportunity to hang down freely.

Reducing pain symptoms will help breathing exercises, consisting of deep breaths and exhalations, which are performed in a sitting position. During breathing exercises neck muscles and shoulder girdle sure to relax. 10-15 deep breaths and exhalations are enough to feel relief.

Important contraindications for hernia of the lumbar spine include a ban on severe physical exercise and axial loads on the back. This disease is accompanied by a strong pain symptom and, if not treated in time, can lead to disability and immobilization. You should carefully consider not only the prohibitions in the exercises, but also the way of life, rest and nutrition, which also greatly affects recovery.

Why does it appear and what are the symptoms of hernial pathology?

The main provocateur of the appearance of the problem is lifting a heavy load when a person is in a bent back position. A disease in which a disc protrudes between the vertebrae. Often, the place of their localization is a hernia of the lumbar, less often - the cervical and thoracic region. Spinal hernia is typical for people from 30 to 50 years old. It does not appear immediately, but due to the accumulative process of "depreciation" of the spine over the years. Main reasons:

• lack of fluid in the body;
• errors in sitting, walking and standing;
• incorrect performance of physical exercises;
• wearing uncomfortable shoes;
• heredity;
• sedentary work and lack of physical education;
• malnutrition and alcohol abuse.

The main symptom is pain in the focus of the disease and an actually immobilized injured area. The patient is having a hard time physical exercise and the lifestyle becomes less mobile, due to the inability to fully perform the usual movements. The pain can be both sharp and sharp, and aching. Especially manifested in an uncomfortable position of the body.

What can not be done with an intervertebral hernia?

With such a disease, it is strictly forbidden to lift heavy objects.

With a lumbar hernia, there are a number of restrictions that can reduce the risk of worsening the situation. The lifting of heavy objects and any intense axial load on the spine should be completely excluded. Also in contraindications for hernia cervical spine and other areas include species physical activity when the body for a long time stays in a vertical position. A person suffering from this disease should carefully consider changing the sport, food, lifestyle. Not all work is acceptable when there is a hernia thoracic spine or other areas.

What exercises should not be done?

Prohibited exercises for spinal hernia or their elements:

• blows;
• jumping;
• pushes in the back;
• twisting at the initial stages of treatment;
• exercises with a high load on the spine or with sudden movements.

It is contraindicated to overload the body. The consequences of improper physical exercises greatly affect the course of the disease. Hernia should be treated comprehensively. If prohibited movements are avoided, the quality of therapy will be higher. When exercise causes pain, stop immediately.

Contraindicated sports

People with this diagnosis should not be jumping.

If yoga and physiotherapy are considered the best solution in treatment. But other sports are not allowed. Contraindications for intervertebral hernia lumbar include bodybuilding training: power squats, lunges, traction with weight. It is worth completely abandoning team competitions, where there is running and jumping, and also when the degree of injury is high. Any sport with a hernia requires preliminary muscle warm-up and wearing a special corset.

The ankle joint is one of the largest in the body. He has a heavy workload on a daily basis. It is he who allows the foot to move correctly when walking, provides a normal gait, full motor activity.

When falling, serious mechanical impacts, the ankle suffers first. A person can hit or twist his leg, due to which the integrity of the bone, cartilage or connective tissue will be broken.

Fix the joint in normal position ligaments. These connecting elements in a healthy state are highly elastic. Due to violations metabolic processes, other health problems, the ligaments are torn, stretched.

Injury ankle joint- damage to an organ without violating the integrity of the tissues of which it consists. Only a doctor can determine the consequences of an injury.

After any mechanical impact on the ankle, which has led to severe pain, swelling and limited mobility, you should immediately contact the trauma center.

How to treat an ankle sprain?

→ home treatment → Emergency conditions→ Contusion

The ankle joint has certain anatomical features- the inner and outer ankles protrude to the sides, which causes them to often be injured. In this part of the limb there is practically no fat and subcutaneous tissue.

How to recognize an ankle bruise - the main symptoms:

• for several days, a person is worried about pain, which intensifies when trying to stand on the leg, at rest intensity discomfort decreases, discomfort can completely disappear;
• while walking, not only the damaged joint, the talofibular ligament, but the entire foot hurts, severe lameness appears;
• ankle, foot swells, noticeable swelling appears;
• when small vessels rupture, a hematoma occurs.

It is possible to damage the ankle when falling even from a small height, when hit, with a sharp or careless movement, the injury can occur due to age-related atrophy of the anterior talofibular and calcaneal-fibular ligament.

Due to increased loads, dislocations and other injuries of the capsular-ligamentous apparatus of the ankle are often diagnosed in overweight people. An ankle bruise was assigned a code according to ICD-10 - superficial injuries S 90.

Important! A severe bruise is indicated by numbness, decreased mobility of the toes.

First aid

Determine the degree and form of injury under the force only qualified doctor. Before the arrival of the ambulance, you need to properly fix the limb, try to eliminate the pain.

How to help with an injury:

1. Immobilize the injured limb, the leg should be in an elevated position - this will help to avoid the appearance of severe edema and bruising.
2. Treat the site of injury with an anesthetic; preparations with a warming effect cannot be used.
3. Apply ice, first you need to wrap it in a thin cloth, hold it for a quarter of an hour, then take a break for 10 minutes - after such a procedure, the swelling will not spread higher.
4. Fix the damaged joint with an elastic bandage, the bandage should be applied from the fingers to the very top of the ankle joint.

If the pain is intense, you need to drink Analgin, Ketanov, Nimesil. Children are recommended Panadol, Efferalgan or Nurofen. All medications taken should be reported to the doctor.

Treatment Methods

If the ankle is bruised, you need to visit a doctor, upon examination, he will listen to the patient's complaints, be able to determine the degree of damage. Then you need to take an x-ray. To clarify the diagnosis, determine the rupture of the ligaments, an additional MRI is prescribed.

Therapy includes joint immobilization, drug treatment, alternative medicine recipes can be used as aids.

Immobilization of an injured ankle effective method treatment, especially if bandaged within 2 hours of a bruise or sprain. Well helps film Polimedel, which improves blood flow in the tissues, reduces inflammation. You need to apply it three times a day for half an hour.

If the pain is severe, there is a rupture of the ligaments, the doctor makes an anesthetic blockade. The foot is placed in a physiological position, a plaster splint is applied from the upper third of the ankle joint to the fingertips.

After 10 days, to speed up the healing process, the doctor may prescribe physiotherapy:

• paraffin therapy - eliminates symptoms inflammatory process;
• diadynamic currents - help get rid of pain;
• magnetotherapy - removes swelling, restores blood circulation;
• ultrasound enhances therapeutic effect drugs, restores damaged walls of blood vessels;
• UHF - after the procedure, metabolic processes in tissues are accelerated, blood flow is normalized;
• mud therapy - contributes to the restoration of damaged soft tissues.

Important! After immobilization of the joint, bed rest is indicated, the bandage is usually removed after 7-10 days. With severe injuries, dislocations, cracks, fractures - 4-6 weeks.

For the treatment of a bruise, agents for external use are used, painkillers and injections are necessary only with a pronounced pain syndrome.

What drugs help with an ankle bruise:

• non-steroidal anti-inflammatory drugs - Diclofenac, Nise, Fastum gel, eliminate pain, signs of the inflammatory process;
• drugs with absorbable action - Troxerutin, Badyaga, Heparin, help to cope with swelling, hematomas;
• ointments and gels with a warming effect - Kapsikam, Finalgon, eliminate pain, improve blood circulation in tissues, accelerate the regeneration process, should not be applied in the first days after injury;
• combined preparations- Indovazin, Dolobene, Dicloran plus, allow you to get rid of all the consequences of a bruise at once;
• homeopathic ointments - Traumeel S, acts slowly, but enhances therapeutic effect other drugs are allowed for the treatment of children.

If the ankle is injured by a child, then for treatment, you can use products based on arnica, badyagi, Troxevasin, Rescuer.

Important! Anti-inflammatory external agents should be used on the second day after the injury, warming drugs - after 4-5 days.

ethnoscience

At home, you can treat an ankle bruise with folk remedies in the form of baths, compresses, ointments.

How to quickly get rid of the consequences of a bruise:

1. Baths - dissolve 400 g of sea or ordinary salt in 7 liters of water, keep the injured ankle in the solution for a quarter of an hour. The procedure can be performed daily, but only a week after the injury.
2. Grind 100 g of comfrey roots, pour 50 ml of olive oil, strain after 2 weeks, discard the sediment. Melt 40 g of beeswax, add 20 drops of lavender essential oil, 150 ml of castor oil, pour in the prepared olive oil. Mix, arrange in dark glass containers, store in the refrigerator, apply for massage sessions, lubricate the injured joint before going to bed.
3. Pour 250 ml of water 1 tbsp. l. wormwood, simmer the mixture over low heat for a quarter of an hour, cool. Soak a bandage in the solution, make a compress, hold for 2-3 hours.
4. Dilute red or blue clay with warm water to the state of thick sour cream, make a compress on the joint, hold until completely dry.

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Important! The simplest and fast way cope with pain and inflammation when bruised - beat off a little fresh cabbage leaf, grease one side with honey, attach to the injured ankle, fix with an elastic bandage. This compress can be left overnight.

Rehabilitation

The recovery time after an ankle injury depends on the severity of the injury. For mild to moderate injuries, all unpleasant symptoms disappear within 2-3 weeks severe forms recovery will take 1-1.5 months.

For a speedy recovery, it is necessary to follow the recommendations of the doctor, attend massage sessions, and regularly engage in physical therapy at home.

A set of exercises for an ankle injury:

1. Move the toes of the right and left feet in different directions. In this case, you need to feel the tension of the muscles of the foot and lower leg.
2. Rise on socks.
3. Cling to the chair with your toes, pull it towards you, gradually increase the weight.
4. Walk at a moderate pace for 1-2 hours daily.

Gymnastics should be done three times a day, each exercise should be repeated 10 times, for the elderly, the number of approaches can be reduced to 7. During classes, pain and other discomfort should not occur.

At timely diagnosis And proper treatment contusion and sprain of the ankle heals without any special complications, but sometimes there are Negative consequences injury.

What is dangerous ankle injury:

• hemarthrosis - blood accumulates in the cavity of the damaged joint, it is necessary to make a puncture to remove the fluid;
• synovitis - a strong inflammatory process, which is accompanied by severe swelling, redness of the skin;
• periostitis - inflammation of the periosteum, often acquires chronic form;
• severe circulatory disorders at the site of injury due to a sedentary lifestyle;
• post-traumatic arthrosis - pain in a bruised ankle may occur several years after injury;
• with repeated bruising, the risk of bone deformation, complete or partial damage, and rupture of ligaments increases.

If the syndesmosis is ruptured against the background of an old bruise, the appearance of false joints, or the ankle is torn off, it is required surgical intervention. Operations are performed by the method of external osteosynthesis or the joint is formed using metal structures that are inserted through incisions.

To avoid injury, development severe complications after injuries, each person needs to monitor weight, regularly, but moderately load muscles, eat right, give up bad habits.

No one is safe from ankle injuries - this is one of the most mobile joints in the musculoskeletal system, it experiences daily motor and weight loads. Properly rendered first aid, massage, gymnastics, medication and folk treatment help to cope with the consequences of an injury faster.

The ankle joint contains in its composition a small, large, talus tibia. They are fixed to each other in the working position with the help of ligaments, which are divided into three types. The first includes ligaments that have an internal location between the tibia, the external and internal deltoid ligaments form the second type.

• Ankle sprain
  • Risk Factors for an Ankle Sprain
  • Stretch symptoms
• different degrees tendon and ligament injuries
• First aid
• Ankle injury treatment
  • First degree sprain treatment
  • Second degree tear treatment
  • The third complex degree of ligament rupture
• Ankle treatment with folk methods
• recovery period

The third type includes the posterior and anterior peroneal talus and peroneal calcaneal ligaments. The ligaments of the third group are most often stretched.

The ankle joint takes on the weight of the body and performs various rotational, translational and abductive movements when walking along inclined plane or run, jump. Thanks to the ligaments, all the difficulties of movement are solved, elastic connections stabilize the looseness of the joint, protect it from injury.

Ankle injury code according to ICD-10

Like any other disease, a bruise of the osteoarticular system in the ankle area has an ICD-10 code. Where the ICD is the international classification of diseases, and the number 10 next to it means the current version adopted during the tenth revision.

According to ICD-10, bruises and similar diseases correspond to class 19, which is called "Poisoning, injury and other consequences arising from the action of external causes". Diseases and injuries related to the foot and ankle joint are collected in one general block, indicated by the numbers S90-S99.

Treatment of a specialized type

Specialized treatment of an ankle bruise is carried out by a traumatologist. The doctor fixes the injured leg with a bandage or plaster splint. Local anesthetics are used to relieve swelling and pain.

Drugs that a doctor may prescribe for an ankle bruise:

• Uimisbol (gel) - herbal preparation based on cinquefoil, eliminates swelling of tissues, reduces the severity of pain, has both a chondroprotective and anti-inflammatory effect;
• Wobenzym - enzyme preparation, is available in the form of tablets, is used for pain relief, removal of puffiness and inflammation;
• Ibuprofen - an analgesic that helps to cope with severe pain and inflammation, is often prescribed by doctors for bruises and other injuries with soft tissue damage;
• Diclofenac is a strong analgesic, eliminates swelling, relieves pain and reduces the severity of inflammation, but it has many contraindications.

Effective gels and ointments for ankle bruising:

• Bruise-OFF - gel to accelerate the resorption of hematomas;
• Indovazin - gel to reduce swelling of tissues, relieve inflammation and pain relief;
• Heparin ointment- used to treat bruises and bruises, as well as Heparin-Akrigel, Lavenum, Leaton, Trombless;
• Troxevasin (ointment)- relieves swelling, has an anti-inflammatory effect, strengthens the walls of blood vessels;
• gel Venolife - contains dexpanthenol, heparin, troxerutin.

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At home, you can make compresses using the following folk remedies:

• 500 g apple cider vinegar, 4 drops of iodine, a tablespoon of salt;
• newspaper soaked in water;
• onion gruel;
• a glass of boiling water, 2 tablespoons of sweet clover;
• cabbage leaf;
• raw peeled potatoes;
• cottage cheese.

Physiotherapy

With severe damage to the ankle joint, physiotherapy is indicated. Electrophoresis, magnetotherapy, UHF and paraffin applications are more often prescribed.

Methods physical treatment shown during the rehabilitation period.

Complex therapeutic exercises shown after removal plaster cast to develop the joint. In the early days, massage and light movements are shown.

Ankle exercises:

1. Walking on fingers (after tissue healing).
2. Circular movements feet.
3. Rolling with the feet of a bottle of water (performed while sitting).
4. Finger gripping of small objects on the floor.

After the doctor excludes sprains and other serious injuries, you can begin to treat the bruise. On the day of the injury, it is better to provide complete rest to the leg by placing a pillow or a fabric roller under it. At severe bruise you need to use a cane if you need to move around.

When pain and puffiness subsided, the patient is prescribed a massage and special restorative gymnastics, during which a person, sitting or lying down, bends and unbends his fingers, foot, and twists it.

After a week, the use of warm baths with the addition of sea ​​salt, alcohol compresses, warm salt compresses. With a strong bruise, one cannot do without physiotherapeutic procedures - electrophoresis, paraffin applications, UVI and others.

Specialized medical therapy ankle injury occurs in medical institutions. The position of the leg is fixed by the doctor. For the procedure, a bandage or plaster splint is used. The appointment of non-steroidal anti-inflammatory drugs is carried out with severe inflammation.

To exclude a fracture, dislocation, or other possible injuries, the patient undergoes x-ray examination. After that, he is prescribed drugs to eliminate acute manifestations injury and improve tissue healing.

Having considered various options treatment, we can conclude that getting rid of the consequences of an ankle bruise is really for very short time, if timely resort to the passage of therapy.

By exactly where it hurts and how, you can approximately make a diagnosis or at least assume it. It would seem that nothing complicated: the neck hurts - cervical chondrosis or osteochondrosis, the lower back - sciatica or osteochondrosis, the joints hurt - arthritis, arthrosis.

But sometimes there are such pains for which even conditionally making a diagnosis can be quite difficult and a thorough examination and a large number of tests are required. These include back pain under the knee.

Description

Pain under the knee at the back is a fairly common phenomenon and it occurs in many people. different ages. Sometimes the pain goes on long time becoming more intense and making it difficult to move.

Anatomical structure popliteal fossa and its features make it difficult to identify the causes of pain. Yes, and pain under the knee can be different in intensity and nature:

1. Pulling.
2. Aching.
3. Sharp.
4. Pain when bending or extending the knee.
5. Strong or tolerant.

The knee is bounded from above and below by tendons and femoral and ankle muscles, adipose tissue and epidermis, which close the nerve, becoming a barrier to infection, hypothermia and mechanical damage. As a rule, it is the nerve that makes itself felt, disturbing with painful sensations.

signs

Symptoms to look out for and act on:

• Pain of any nature (pulling, sharp, strong, aching, dull, during flexion or extension);
• On palpation examination, swelling and bulging are observed;
• Swelling and redness of the knee;

• Rise in body temperature;
• Elevated temperature under the knee;
• Hematomas in the knee area (above or below it).

There can be many causes of pain under the knee and it is impossible to determine them on your own. Even an experienced doctor with only one visual examination, without additional surveys won't tell you anything definite.

However, the most common reasons why the leg under the knee hurts are the following:

• Purulent-inflammatory process knee joint begins only if there have been injuries in the joint area, accompanied by bleeding and tissue ruptures. Sometimes suppuration can cause inflamed lymph nodes. With improper treatment of the wound or an advanced form of lymphadenitis, purulent-inflammatory processes of the knee joint begin, namely in the region of the popliteal fossa. Due to the fact that the lymph nodes are located deep under the skin and muscles, it is not so easy to determine exactly the reasons why the pain under the knee occurred. Swelling and redness are usually absent, only a slight swelling and increased pain can be detected from the knee extension and pressure on the popliteal fossa.
• Meniscus cyst, accompanied by pulling pain under the knee. Unlike Baker's cysts, meniscus cysts are not visible on initial examination and palpation. The causes of meniscus cysts are trauma and excessive physical activity.
• Meniscus tears cause sharp pain when it breaks rear horn inner meniscus, by itself, it cannot break. This happens most often after injuries or during them. With careless rotation of the ankle joint. The pain may be accompanied by involuntary extension or flexion of the knee.

• Diseases of the tendons, articular tissues, tendon bags also cause pain under the knee. Tendons and tendon bags in their structure are soft tissues, and it is they who are very often damaged, causing pain under the knee. The reasons for this group are accompanied by the presence of seals under the knee, when pressed on which occurs nagging pain, when pressed, they do not decrease in size and do not change their structure. The causes of the onset of diseases of the soft tissues of the joint are prolonged irregular physical activity.
• Baker's cysts, which are accompanied by such signs as swelling in the middle of the popliteal fossa and pain in the knee area. With Baker's cysts, the amount of secreted synovial fluid increases, the excess of which begins to pour out of the joint, leading to bulging from behind. When the leg is bent, the protrusion disappears; when the leg is extended, it appears. After pressing on the bulge, the protruding tubercle decreases, as the liquid spreads under the skin, and then gathers again.

• Tumor and vascular diseases, which include arterial aneurysms, tumors of the tibial nerve, vein thrombosis. Such events are characterized severe pain knee, hip, foot, increased tone muscles, tendon weakness. With an aneurysm of the artery, detachment of the walls of the artery occurs, one of which protrudes outward, accompanied by pain and pulsation, it is in the pulsation that the main difference between an aneurysm and a Baker's cyst in the diagnosis of the disease. During arterial dissection, bleeding into the body cavity occurs, causing backfire in the form of suppuration and infection of the wound. With thrombosis of the popliteal vein, there are practically no signs, however, with complications, a pulling pain appears under the knee. In such cases, the symptoms are similar to signs of pinching sciatic nerve Therefore, to make an objective diagnosis, ultrasound of the vessels of the lower extremities is prescribed.

The other day, an old back injury aggravated in me - a vertebra shifted, and even older hernias made themselves felt. Feelings almost like after that injury - it hurts to lie, sit, stand, walk, plus the leg is taken away. The reason is the overload Thai boxing, yoga, rocking chair, jogging - several workouts per day), plus active mountain hike, where I had to jump on the descent.

In this regard, I structured my old plan of action for the restoration of the body, adding a few new points to it. Relevant for athletes and active people, with a diagnosis of spinal hernia, osteochondrosis, spondyloscillosis, for everyone who has problems with intervertebral discs, who is ready to work and invest time and effort in health, and not lie on the couch waiting for the operation. There are nuances in the type of hernias, in their location - detailed recommendations and contraindications will tell you only the attending physician.

Naturally, after the MRI procedure. First of all, you need to find out what exactly is wrong with your back. Even if you consider yourself absolutely healthy in this regard - take the time to go for an MRI, and I assure you - you will learn a lot about yourself. I will share my experience, maybe you can add something - I will be grateful.

So, first of all, the survey. MRI, CT - what the doctor will prescribe. Based on the results, the doctor will make a diagnosis, and based on this, you can select a set of physiotherapy, yoga exercises, strength exercises etc. Even if you did an examination a year ago, you will have to go again to clarify the situation.

1. Stop suffering, feel sorry for yourself and complain to others. Self-pity takes a lot of energy, increases your pain at times - it has been verified from our own experience. Treat pain as your body's signal for attention, and the healing/recovery process as a quest or set of tasks to be completed with a cool, cold mind. Analyze your external circumstances - perhaps you are taking on too much, and something should be changed in life.
2. Find a Qualified Body Technician - chiropractor, osteopath or massage therapist (in accordance with the recommendations of the doctor), and take a course. 10 procedures every other day is usually enough to relieve acute symptoms.
3. Physiotherapy - acupuncture, electrophoresis with caripazim (again, on the recommendation of a doctor). I bought a home electrophoresis apparatus at a medical equipment store for very moderate funds, and did the procedure myself. Caripazim (papaya extract) can also be found in pharmacies.
4. Kuznetsov's applicator - a fabric with plastic "thorns" sewn on it - is indispensable for removing pain syndromes and improvement of metabolic processes. I have an applicator big size, 120 cm long, from the neck to the coccyx you can get high. I put a small pillow or soft roller under the lower back to enhance the study of the problem area. Several times a day (necessarily in the evening before going to bed) - 20-30 minutes. So you can fall asleep if you relax deeply.
5. Swimming, swimming and more swimming. For unloading and training of the whole body and deep muscles along the spine. Mostly on the back, with sliding and stretching. After removing acute pain symptoms. Take one or more lessons from a competent instructor who will make you a complex based on your diagnosis (hernia type, and other nuances).
6. Yoga - for the health and restoration of the spine without it, nowhere. For the complex - also to a qualified instructor or yoga therapist. Be careful with vinyasas, backbends and twists. In the slopes, make sure that the stomach is pressed to the hips, and stretched along them. Do not neglect uddiyana bandha and nauli and agnisara kriya!
7. Rocking chair. You can’t do without it either - what else to support the spine, if not strong strong muscles? And again - to a competent trainer for a complex of strengthening the back, legs, abs and core muscles (without axial load on the spine). You can use a tightening belt, there are enough of them on sale now, in various modifications. One of the main exercises (and safe enough, if performed correctly) to strengthen the back muscles with hernias is hyperextension (sometimes three types the coach will tell you the right one for you). Important nuance- use an incomplete amplitude (go down only halfway to avoid overstretching the muscles of the lower back), as well as a power version of the execution - 7-10 repetitions with a noticeable weight.
8. Bath. A real Russian steam room with brooms... Mmmmm..... (sorry, digressed). So, a bath, weekly, if possible with brooms (at least whip yourself on the lower back), to improve blood circulation, lymph flow and metabolic processes in the cartilaginous tissues and muscles surrounding the spine. Opinions about the bath for hernia and back problems differ, some doctors do not recommend a bath in principle. Nobody. Never. Hahaha. I am against such categorical prohibitions - but, of course, one should start with caution, already in remission, with short visits, observing the state. An important nuance is to monitor heat transfer, avoiding drafts and sharp drop temperatures. Douching after the steam room should not be very cold, 35-38 degrees is optimal. In the intervals between trips to the bath, at home, you can take salt baths. By candlelight, with music
9. Nutrition. If vegetarians still have a chance (for example, I am still alive and very active, even after 25 years of meat-free diet), then I strongly doubt vegans. Our task (don't laugh) is to avoid the progression of degenerative-dystrophic processes in the vertebral structures. And for this, the diet should be as diverse as possible, including cottage cheese, cheese, sesame, spinach, dried fruits, fish, vegetable oils and ghee butter (finally, you can google for more details about the diet). Avoid excessive consumption of pickles, smoked meats, canned food - excess salt provokes swelling. Watch your drinking regime - clean drinking water, without carbonated and sugary drinks. And in general, it is better to lose weight by a couple of kilos - in a week it is quite real, and the load on the spine will decrease significantly.
10. Additives. Himalayan Shilajit is the main element of recovery for any problems with the joints. It's Nepalese! Some unknown garbage can jump out from the Indian on the skin. Chondroprotectors, collagen and others - on the recommendation of a doctor or as an experiment. These things do not help me, knees generally hurt from collagen, but many note a positive effect. You can use the course of gelatin in the form of panacotta or jelly. Very effective and tasty (vegans and vegetarians close their eyes and plug their ears).
11. Mode of work and rest - if possible, especially in the acute phase, during the day try to take breaks "to lie down" or "sit comfortably" to unload the spine. At night, I sleep on the floor (and also on the carpet and bedspread, of course). The opinions of doctors on this matter differ, but my experience (I have been sleeping on a hard surface since the age of 6) confirms that sleeping on the floor has a positive effect on the condition of the spine and nervous system, reduces the number of hours of sleep for recovery.
12. Proper footwear. Welcome to that orthopedic salon - at least take insoles, and ideally - special shoes or sneakers. This greatly facilitates life and reduces pain and strain on the spine when walking. Watch your walk too - flopping on your heel with all your weight is not good for your spine.