Correctly tested exercises of exercise therapy in lumbar osteochondrosis
The main medical measure that gives a guaranteed success in the defeat( destruction) of intervertebral discs is the strengthening of the muscles of the back, buttocks and thighs. That's why doctors and patients should pay special attention to the mandatory performance of exercise therapy in osteochondrosis of the lumbar spine.
You can start the classes only after consulting a neurologist. With some complications of osteochondrosis, therapeutic exercises can be strictly contraindicated, or only certain exercises can be allowed.
Exercises for the waist at home. Click on the picture to enlarge
Lesson plan, general rules
All exercises of exercise therapy for osteochondrosis are divided into three groups:
performed in the first stage of acute period( with severe pain);
performed in the second stage of the acute period( with a reduction in pain);
performed during the period of remission( pain sensations are minimal or even absent).
It is important to strictly adhere to the plan of classes and do not mix exercises from different blocks.
You can practice physical exercises at any time of the day, the main thing is to have an hour or more after eating.
When performing a complex movement should not cause pain. Otherwise, it is a signal to abandon a particular exercise or to reduce its amplitude.
To achieve the maximum effect of therapeutic gymnastics in the lumbar spine osteochondrosis, it is necessary:
- to be engaged daily;
- perform exercises at a slow pace, concentrating on the work of muscles;
- remember the right breath;
- tell all the results and questions to the treating doctor.
We prepare: clothes and inventory
The main requirements for clothing:
- It should not restrict movement, but it should not be too spacious.
- Clothing should be lightweight, made from natural materials, but warm enough that the lumbar spine is not supercooled. The best option is dense cotton fabric( it is possible with the addition of wool).
For exercise physical therapy you will need a thick cushion, which is placed under the lower leg during the training in a prone position - this removes excessive load from the lumbar spine. The height of the bead should be such that it can support the right angle between the thigh and the shin.
Well, let's move on to practice.
Complex exercises in the acute period
Since in the acute period of osteochondrosis patients comply with bed rest, the exercise complex LFK is aimed at improving breathing and has a general strengthening effect. It is performed in the supine position on the back of the bed( if it has a hard orthopedic mattress) or on a thick carpet( on top of which the gym mat is laid).The number of repetitions of exercises - 8-10, but it is possible and less( depending on the state of health).
Ten exercises for the first stage of the acute period
Lie on your back, legs bend at the knees, put a platen under the lower leg to have a right angle between the thigh and the lower leg. Alternately, bend fingers in the fist and unbend. Alternately bend and unbend legs in the ankle joint.
Lie on your back, your left leg is bent at the knee, the foot rests on the surface of the bed, the angle between the shin and thigh should be sharp, the right leg straightened and lies on the bed. Slowly, glide along the surface of the bed, bend the right leg to the left, then slowly unbend. Repeat 8 times. Change the position of the legs, perform the exercise for the other leg.
The starting position( further PI) of exercise 1, arms extend along the trunk. Alternately, slowly raise your arms straight up behind your head.
IP exercise number 2 of this unit. Slowly take your right foot to the side. Repeat 8 times. Change the position of the legs and repeat the exercise for the left foot.
IP №1.Alternately unbend legs in the knees. The loin remains tightly pressed to the bed, movements are made only in the knees.
Lie on your back, both legs are bent at the knees, feet rest on the surface of the bed. Alternately, pull the bent legs to the stomach. The amplitude of the movements depends entirely on the pain sensations.
IS the same( №6).Alternately, take your knees aside - the "frog".
IP №1.Alternately, rotate the feet in the ankle clockwise.
Lie on your back, legs straight, stretched, hands along the trunk with palms up. Bend both hands in the elbow joint - a deep breath, unbend - exhale.
IP №1.Diaphragmatic breathing for 1-2 minutes: inhale as much as possible to stick out the stomach, pull it out inwardly on exhalation.
This complex of physiotherapy exercises can be performed 2-3 times a day, depending on the state of health.
Seven exercises for the second stage of the acute period
We now turn to exercises for training the muscles of the press and buttocks. Before you proceed to this block, complete the previous set.
Lie on your back, both legs are bent at the knees, feet rest on the surface of the bed. On inhalation, slowly raise the sacrum upward, leaning on the lower thoracic spine, linger for 1 second at the highest point, on exhalation slowly sink.
IS the same. Deeply inhale, exhale slowly raise your head, straining the muscles of the press. Return to the initial position on inhalation.
Lie on your back, legs straight, stretched, hands along the trunk with palms down. Inhale, exhale and strain gluteal muscles, keep the voltage 8-10 seconds. Relax, take a deep breath.
IS the same. Slip the heel on the bed, slowly pull it as close as possible to the buttock, stay in this position for a few seconds, slowly straighten the leg. Repeat for the other leg. Make 8 repetitions. Then repeat the exercise, but with two legs at the same time.
Lie on your back, arms stretched along the trunk, legs bent at the knees, under the lower leg, it is pushed so that there is a right angle between the thigh and the shin. On inspiration, leaning his legs against the cushion, slowly raise the pelvis upward, stay in this position for a few seconds, on exhalation slowly return to the starting position.
Get up on all fours on the bed. Slowly, sliding his hands on the bed, sit on his heels with his buttocks. Return to the starting position.
To get on all fours on the bed, the cervical spine is relaxed, the chin is close to the chest, the sight is directed downwards. Take a deep breath and slowly bend into the lumbar spine( "cat"), linger for a few seconds in this position, on exhalation return to its original position. Back does not bend down, do not raise your head!
Thirteen exercises of exercise therapy in the period of remission
Medical gymnastics in the subacute period of lumbar osteochondrosis gradually involves an increasing number of muscles. Exercises for the subacute period is best done on the floor, on the carpet.
Lie on your back, legs straighten. Alternately, bend and unbend legs in the lower leg.
Ex.4 of the second stage of the acute period.
Lie on your back, arms stretched along the trunk, legs straight, elongated. Alternately slowly raise your straightened arms upward behind your head while inhaling, exhaling back to its original position.
Ex.4 of the first stage of the acute period.
Lie on your back, your left leg bent at the knee and pulled to your stomach, your right leg straightened, lying on the rug. Slowly lift your right foot up. Change the position of the legs, repeat for the left foot.
Lie on your back, arms stretched along the trunk, legs bent at the knees, feet pressed to the rug. With the muscles of the press and thighs, slowly raise the pelvis upward at the entrance, stay in this position for a few seconds, slowly return to the starting position on exhalation.
Lie down on the back, arms crossed on the chest, legs bent at the knees, feet pressed to the rug. On exhalation slowly raise your head and shoulders, straining the muscles of the press, on inhalation return to the starting position.
Ex.3 of the second stage of the acute period.
Lie on your back, legs bend at the knees, your feet pressed to the rug. On exhalation slowly raise both legs and pull your knees to your chest, help yourself with your hands if necessary. Hold for a few seconds in this position, on inhalation slowly return to the starting position.
Ex.6 of the second stage of the acute period.
Stand on all fours. Slowly unbend( retract) the left leg back, keeping balance, stay for 5 seconds in this position, return to the starting position. Repeat for the other leg.
Lie on the stomach, on the cushion, hands in the sides. Taking a deep breath, slowly raise your head and shoulders above the bed, stay in this position for a few seconds, go back to the starting position and exhale. When doing the exercise, keep your head straight, do not tilt back, look ahead!
Lie on belly, on roller, chin resting on hands. Deeply inhale, slowly raise your legs and pelvis above the bed, stay in this position for a few seconds, go back to the starting position and exhale. When carrying out the neck, do not strain, do not tilt your head back!
Any complex of physiotherapy exercises should be finished with 2-3 minutes of diaphragmatic breathing.
This is the basic exercises of exercise therapy in the defeat of the loin with osteochondrosis, which are guaranteed to give an effect. Practice regularly and stay healthy!
Use of gymnastics for osteochondrosis of the lumbar spine of the
The lumbar spine is the most mobile part of the human musculoskeletal system, which is subject to constant and rather heavy loads. If the doctor diagnosed osteochondrosis, then the first means of fighting, and in the future prevention, most likely, will be gymnastics. Treatment should be carried out in conjunction with other methods of eliminating the disorder, for example, taking medications or manual therapy for the lumbar region.
Osteochondrosis affects the intervertebral discs, so you can not start a disease or suffer pain. Treatment of the spine is a priority task in the event of any violations of its functioning, since the human musculoskeletal system is the basis on which the whole body holds.
Therapeutic gymnastics for lumbar osteochondrosis is a complex of exercises for daily exercise, which will be aimed at eliminating muscle tension and improving the performance of joints. However, since osteochondrosis is a violation of the normal functioning of bones, joints and ligaments, it is impossible to do everything in a row. Treatment should be carried out in a comprehensive manner for the individual appointment of a doctor.
The positive effect of therapeutic gymnastics
After complete diagnosis and determination of the ways of treating lumbar spine osteochondrosis, a specialist appoints a set of specially designed exercises that should entail the relief of the spine. The main advantages of gymnastics for osteochondrosis are:
- is activated by the metabolism in the body;
- relax muscles, the spasm is removed;
- decreases pain;
- improves the mobility of the spine;
- strengthens the muscular corset in the lumbar region;
- normalizes blood circulation.
For each person is assigned an individual set of exercises, based on the characteristics of the course of the disease. Gymnastics with lumbar osteochondrosis can significantly alleviate the condition of the muscles and joints of the back, and also accelerate the process of recovery, if it is performed correctly, in strict accordance with the appointment of a specialist.
Features and rules for medical gymnastics
Physiotherapy for osteochondrosis of the lumbar spine should begin with slow, smooth exercises with a small amplitude and minimum load. Gradually, efforts can be increased.
With the development of osteochondrosis of the lumbar region, therapeutic exercises can ease the condition and accelerate the healing process. Assign the exercises can only the specialist after a thorough diagnosis and determine the causes of the violation.
To begin the exercises prescribed by the doctor is best in the prone position. Such therapeutic gymnastics will help reduce pain and improve the effectiveness of classes. In this case, the legs should lie flat, but not in a bent state, but you can put a roller under your knees.
If a specialist has prescribed exercises on his side, then a roller can also be placed under the side, if this helps reduce the feeling of pain. Then you can go to the exercises that are done on the stomach.
The first and main task of all exercises is to relieve tension and spasm, then you can start stretching the muscles, so exercise should be done in this order.
When the loin will hurt much less, you can gradually add exercises in the sitting and standing position. Therapeutic physical training should strengthen the corset of the lumbar region, then the osteochondrosis can be completely eliminated.
Exercises for osteochondrosis
Osteochondrosis of the lumbar spine is most often manifested in pulling strong pain in the lower back, numbness and limited mobility. That is why the gymnastics prescribed by the doctor should be aimed at a specific person and the peculiarities of the course of the disease. It is necessary to engage in exercise therapy only on the recommendation and under the supervision of a specialist.
The main exercises that the doctor will prescribe can be:
- Lying on the back, flexing and unbending the leg in the knee without tearing off the floor. Alternately do one or the other leg.
- Lying on the back, legs bend at the knees. Alternately straighten them, pulling up. To complicate the exercise, you can pull the leg, bent at the knee, to the stomach.
- Lying on the back, legs stretch forward straight. Hands lie free along the body. Try to slowly and gently tear the lower back from the floor, placing emphasis on the hands.
- Lying on the back, legs bend at the knees. Detaching the foot of one foot from the floor, take it to the side. Repeat several times with one and the other leg.
- Lying on the back, legs bend at the knees. Tear off the pelvis from the floor, at first slowly and slowly, gradually bringing to maximum amplitude.
- Lying on one side, you can lift a knee bent in the knee. To complicate the exercise, the leg can be lifted straight.
- Lying on one side, pull up the knee bent in the knee to the stomach.
- Standing on your knees with an emphasis on your hands, arch and bend your back, constantly controlling the amplitude, so as not to increase pain.
- Standing on his knees with an emphasis on his hands, pull back his straight leg. Alternately, first one, then the second.
Therapeutic gymnastics in case of osteochondrosis with time should become a preventive complex of exercises, when the treatment of the disease will be finally completed.
Contraindications to gymnastics
The main contraindication to exercise is the aggravation of the osteochondrosis of the lumbar spine. Gymnastics can not be performed with severe pain. In such a situation, it is first necessary to ease the pain, this can be done with the help of medication, and only after that start physical therapy.
If you feel pain during the performance of an exercise, you can not tolerate it while continuing the activity. If pain accompanies only one type of movements, it must be missed, another complex should be made. If the back hurts during the performance of each exercise, the gym should be stopped at all. Hence, for this stage of treatment and improving the condition of the lumbar spine, other methods are needed.
Medical gymnastics for osteochondrosis in the lower spine can not be performed at the last stage of the disease, when surgical intervention is indicated. But gymnastics for the lumbar department will need to be performed during the rehabilitation period to restore the back muscles, as well as the functionality of the lumbar spine.
Osteochondrosis of the lumbar region occurs under the influence of frequent or strong loads on the back, jerky movements, lifting of gravity. This is especially evident in people of age, since vertebrae are prone to natural aging.
In order to avoid the development of the disease in the future, it is necessary to fulfill several basic rules: a healthy diet saturated with vitamins and beneficial microelements, an active lifestyle and regular but moderate physical activity, the passage of an annual massage course for the whole body. Adhering to the basic principles of a healthy life, you can feel fine for many years ahead and forget what osteochondrosis of the lumbar region is.
Correct medical gymnastics with lumbar osteochondrosis
Physiotherapy, massage, medications - all these methods of treating lumbar spine osteochondrosis are characterized by considerable financial costs, and the effectiveness is not always comparable with the investments. But there is one way to significantly improve your condition without spending a penny. Therapeutic gymnastics with lumbar osteochondrosis - that's what salvation is from the ailment. All that is required of the patient is diligence and the desire to achieve the goal. In this article, you will receive all the necessary information about physical culture: general rules, exercise complexes, recommended sports, etc.
But do not count on the momentary effect - it will not. Only after a few weeks or even months of regular training you will feel how the symptoms recede. If you find the strength to continue studying further and make curative gymnastics a habit, you will forget about the pain and other unpleasant manifestations of the disease.
Safe exercises to strengthen the loins. Open the photo in large size
Before starting the lessons: 8 important rules for
There are 8 important rules, observance of which will help you get the most effect from the exercises and permanently keep the achieved results:
To begin, be sure to consult a doctor.
Work systematically. Ideally - in the morning every day.
Be engaged in comfortable "breathing" clothes, avoid hypothermia.
Be attentive to your feelings: when the pain appears, reduce the amplitude of the movements or completely stop them.
Avoid sudden movements - carry out all exercises neatly, smoothly, slowly.
Do not hold your breath during exercise.
Keep track of lumbar lordosis( forward deflection of the spine) when moving, this can exacerbate painful sensations.
Perform all exercises in strict accordance with the instructions.
Recommended exercises for lumbar spine
All the exercises can be divided into several groups - one performed in an acute period, the other in a subacute, and the third in a remission period( descriptions of the periods - later in the article).
For severe pain caused by exacerbation of lumbar osteochondrosis, strict adherence to bed rest is necessary. Perform exercises can only those that do not cause pain. For gymnastics you will need a roller about 30 cm in diameter. Each exercise should be repeated 10 times. Do not do gymnastics through force.
All the following exercises are performed lying on the back, under the head you need to put a small pillow.
The shins of both feet are placed on the roller, stretch your thumbs to yourself. At the same time, squeeze and unclench your fists.
The left foot is resting on the bed( the leg is bent at the knee), the right leg is bent and unbend, sliding with a heel along the bed. Change your legs, repeat the exercise.
Place the shins of both feet on the roller, pull the arms along the trunk. Slowly raise two hands upwards to 90 degrees, then lower further on the bed towards the head. Your hands should "draw" in the air a semicircle.
Bend one leg in the knee, the second one push aside, sliding all over the back surface of the foot over the bed. Do the exercise for the other leg.
Place the shins of both feet on the roller, place the hands on your shoulders and perform circular movements with your hands back and forth.
Place the shins of both feet on the roller. Straighten first one leg, then the other. The angle between the straightened leg and the bed should be about 45 degrees, and the back of the thigh touches the roller.
Bend both legs in the lap and lift each knee up and point to the face, trying to reach the nose. The head is not raised, the muscles of the neck are relaxed.
Bend the legs in the lap, put the feet together. Simultaneously, bend your knees to the sides, making a "frog".
Place the shins of both feet on the roller. The feet are at a distance of 20-25 cm from each other. At the expense of "fold", bring down your socks and touch each other with your thumbs, at the expense of "two" - socks apart.
Place the shins of both feet on the roller. Slowly and deeply breathe in your belly.
In the acute period, it is permissible to perform more complex exercises, but only in the case when the intensity of pain caused by the lumbar osteochondrosis starts to subside. The above complex of exercises trains the gluteus muscles and abdominal muscles.
All the following exercises are also performed lying on the back with a small pillow under the head.
Bend your legs in your lap and slowly tear your waist from the bed. Lean on the feet and thoracic spine.
Bend your knees, slowly pull your head up, straining your abdominal muscles.
Lie down straight, strain the buttock muscles( lingering for 5 seconds).
Bend the left leg in the knee, the right foot slide towards the buttocks, pressing on the bed.
Place under the calf roll. Raise the pelvis up.
If you can, it will be very useful to do some more exercises( block 3).
Stand on all fours. Your task - without lifting your hands from the bed and not bending your back( that is, moving smoothly or arching your back up), sit on your heels.
Stand on all fours. Bend your back up, return to the starting position. The back should not sag down( towards the bed).
As your pain recedes, your physical abilities will expand. And this means you can gradually move on to more intensive gymnastics. The exercises below are aimed at strengthening the muscles of the abdominal press, the back and the femoral muscles responsible for extension of the leg. Perform each exercise 15-50 times, if possible - at a fast pace.
Repeat steps 1-6 of block 1 for an acute period. Now, do not put the roller under the shin, but leave the pillow under the head. Do not forget that to repeat each movement follows 15-50 times.
Repeat all the exercises of block 2 described in the section for the acute period.
Lie on your back, first bend your knees, and then simultaneously raise them and press them against your stomach.
Repeat all exercises of block 3 for an acute period.
Stand on all fours, take the outstretched left hand to the side and up. The body rotates after the hand. Repeat the same for the right hand.
Stand on all fours. Pull the right leg back so that it forms one straight line with back. Repeat with the left foot.
Stand on all fours, palms and knees apart. Sliding on the bed with your left knee, pull it to the right palm. Similarly, touch the right knee of the left hand. The back is bent upwards.
Stand on all fours. Take one leg back and slide an extended toe over the bed until you sit on the half-string. Hands from the bed do not tear off, the back should not sag. Repeat for the other leg.
Lie on your belly, first place a roller under it, stretch your legs. Alternately, tear your legs off the bed by a few centimeters, stay in this position for 5 seconds. From the same initial position, do the legs apart and turn up one by one with knee bending.
Lie on your belly on the roller, tear off the head and shoulders from the bed a few centimeters, spread your hands to the sides. Hold in this position for 5 seconds.
Stand on all fours on the edge of the sofa( knees to the edge).One leg is swinging and taking it to the side and up. Do the same with the second leg.
Lie on your side, stretch your legs. Bend the legs in the knees and simultaneously pull them to the stomach.
Lying on your back, alternately pull the socks of different legs in different directions( right from yourself, left to yourself, and vice versa).
In the video below - another effective complex that helps with pain in the loins of different origin:
The period of remission of
During the period of remission of osteochondrosis of the lumbar region, regularly performed gymnastics promotes an increase in the mobility of the spine. The number of repetitions of each exercise increases to 50-100 times and is usually done for several approaches throughout the day.
Stand on all fours on a gym mat. Bend the trunk to the left, seeking to reach with the shoulder of the hip, moving the palms along the mat( left to the knee, right - from).Similarly, bend the trunk to the right.
Sit on your knees, shift the pelvis first to the left, then to the right, touching the thigh of the floor.
Lie down on the bed, lift your legs up and bend at the knees. Alternately, tilt your knees in different directions( to the bed).
Lie down, bend your legs, rest on your feet, put your hands in the lock behind the back of your head. Perform lifting of the trunk.
Go to the gymnastic wall with your back, grasp the bar. In the hanging position, tighten the bent legs to the chest.
Lie down on a gym mat, bend your knees and clasp your hands, tear your head off the floor and "swing" on your back.
Lie on your belly, perform bending of the trunk: slide to the left with even elongated legs and head, then - to the right.
Stand up straight, place your feet shoulder width apart, place your hands on your shoulders. Touch alternately with the right knee of the left elbow and vice versa.
Lie on your back, legs straight, arms outstretched behind your head. Raise the left arm and the right leg up, after touching the foot - lower it. Do the same with the right hand and the left foot.
Walk on your toes and on the heels, as well as on the outer arch of the feet, make attacks. Take the step in place first with a high knee up, then bending them back( tending towards the buttocks with the heel).
Authorized sports for lumbar osteochondrosis
Patients with osteochondrosis should try to move as much as possible, develop and strengthen muscles. This can be achieved not only with the help of gymnastics, but also thanks to other sports. Very useful are swimming, skiing, running, an exercise bike.
With care, you can engage in more mobile sports: dancing, volleyball, rhythmic gymnastics or cycling. From aggressive sports, where there are jumps, throwing, falling, strong jolts and bumps, you should refuse. Avoid injuries and overloads of the spine.
To cope with the symptoms of osteochondrosis with gymnastics, you will need time and patience. But these costs will unambiguously justify themselves. Moreover, physical training is the most natural and safe way to eliminate symptoms of the disease and restore the body as a whole, and a good medicine for laziness. Be attentive to your health and do not forget to periodically check with a doctor.
Lfk with osteochondrosis of lumbar department
More than once in life, each of us had to clutch at the back when lifting weights or abrupt movement. Virtually no one thought about why there is a sharp pain, whether such a state of the body is dangerous under certain conditions, whether pain will repeat and whether something needs to be done. After a while we forget about an unpleasant incident, believing that the body will cope with the problem. In fact, such a disease as osteochondrosis is not harmless and requires serious treatment, one of the methods of which is LPC for osteochondrosis of the lumbar region.A new look at the treatmentAs the former "hard worker" was able to get rid of arthritis and osteochondrosis for a month? More. ..
Lumbar osteochondrosis - what is it?
Severe degenerative-dystrophic spinal cord injury occurs, as a rule, with osteochondrosis of any kind. Such a disease is characterized by a lesion of the pulpous nucleus of the intervertebral disc, at which subsequent deformations of the bodies of adjacent vertebrae and intervertebral joints occur, ligament apparatus disorders, involvement of the nervous system and blood vessels in the pathological process. As for osteochondrosis of the lumbar region, this is one of the most common and frequently occurring forms of the disease.
Unfortunately, it is impossible to completely limit ourselves from the factors contributing to the development of this disease. The main causes of lumbar osteochondrosis are overweight and a sharp rise in heavy objects. As a result of these reasons, vertebrae exert strong pressure on the nerve endings and vessels passing between them, which, in turn, causes severe pain and inability to move freely. However, there are other causes that can cause lumbar osteochondrosis. Such are: hypothermia, suffered trauma, malnutrition, age changes, inadequately active way of life, regular stay in a nervous state and stressful situations.
The hereditary factor plays an important role. As the statistics show, about 60% of lumbar diseases occur precisely because of heredity. In this case it is impossible to limit ourselves from the underlying disease. The only thing a patient can do for himself is to observe the basic preventive measures aimed at fighting osteochondrosis.
Under the influence of all the factors listed above, which are congenital and acquired character, changes in the structure of the spine gradually result from processes of dehydration and circulatory disorders, arthrosis and subluxations in small joints, bone proliferation, prolapse of discs and the formation of a hernia. It is not surprising that at some point a person may be taken by surprise by sudden and severe pain, and also by the inability to make any movement.
How to identify osteochondrosis?
In some cases, the symptoms of lumbar osteochondrosis are somewhat different and may be deceptive in nature. As a result, the patient does not immediately understand that he has osteochondrosis of the lumbar region, and is not in a hurry to visit the appropriate doctor or does not seek the help of that specialist. Accordingly, the selected treatment can not solve the underlying problem.
However, the main symptom for lumbar osteochondrosis is constant pain, which can occur at any time and do not pass even at night, during sleep. Pain appears also with prolonged( uninterrupted) sitting, and after sleeping. It can be both aching and sharp shooting, catching in the most uncomfortable position and not giving the opportunity to fully straighten up.
- change in statics and dynamics( department);
- is a violation of the function of neurological and vascular structures;
- by a violation of the configuration of the vertebral segment( lordosis, scoliosis or lordoscoliosis);
- impaired mobility in the lumbar region;
- reduced volume of movements;
- by muscular-tonic imbalance caused by tension of deep and superficial multiarticular muscles;
- local pain and soreness in active and passive movements, caused by reflex tonic muscle tension;
- violation of the spring-motor functions of the intervertebral disc;
- local soreness( more precisely, hypersensitivity) of bone-ligamentous structures of the spine in the region of lesion predominantly.
In addition to these symptoms, lumbago in the back( especially in the lumbar region), numbness( back, lower limbs and even chest), chilliness of limbs due to arterial spasm due to a drop in temperature can be disturbing for patients with lumbar osteochondrosis. In some cases, with osteochondrosis, a disruption of the functions of the genitourinary system is possible, characterized by difficulty urinating and painful sensations.
In any case, whatever the causes of lumbar osteochondrosis, as well as the symptoms and clinical picture, an important role should be given to timely diagnosis and competent treatment.
How to deal with osteochondrosis?
In order to get rid of the disease or alleviate the symptoms of lumbar osteochondrosis, you need a timely visit to the appropriate specialist who, on the basis of the results of the survey and these analyzes, will select a treatment aimed at alleviating the general condition of the patient. Treatment of osteochondrosis, as a rule, is complex and includes a number of different methods, which, roughly speaking, complement each other and are aimed at fighting against the underlying disease as a whole.
Despite the fact that the basis of treatment for osteochondrosis consists of medicines, including injections, tablets, ointments, gels aimed at removing pain and eliminating inflammatory processes, medical therapy is used in parallel. The goal of LPC is the prevention and treatment of osteochondrosis in such a way that the patient can perform free movements and not feel pain. In addition, LPC is directed to:
- to avoid irreversible degenerative changes in cartilage of intervertebral joints;
- reduction in the number of exacerbations;
- improved the prognosis of the underlying disease.
What should I remember?
If you decide to strengthen the muscles and abdominal press and apply a complex of IFN in osteochondrosis, you should consider some important points:
- needs mandatory consultation with a specialist before the beginning of the classes( neurologist, orthopedist traumatologist, LPP doctor);
- clothing for exercise should not impede movement, in a word, should be easy, but also avoid supercooling;
- some of the prescribed exercises can be performed even during the working day( at your discretion);
- , when there are any pain or discomfort during the exercise, the amplitude and intensity of the exercises should be reduced or completely stopped.
And in order for exercise therapy for osteochondrosis to bring the greatest benefit, it is necessary to pay attention to: The
- exercise complex was performed by the patient on a daily basis;
- exercises were performed by the patient diligently and slowly;
- during the exercise the patient did not hold his breath;
- the patient periodically consulted a doctor, telling him about his achievements.
Complex of exercises
Below is an approximate set of exercises of exercise therapy for lumbar osteochondrosis, recommended by specialists.
- Sit on the floor, legs straighten to shoulder width, raise hands up and turn palms forward. Then bend forward and reach for your toes, do not bend your knees. Rise and lower hands.
- Sit in Turkish and cross your legs. Hands put on your knees and try to maximally straighten your back. Keep your head straight and look forward. Sit in this position until fatigue sets in( usually two minutes, no more).
- Stand up straight, put your hands on your hips, put your thumbs forward. Turn the body to the stop alternately - then to the right, then to the left.
- Sit on the floor, legs bend at right angles. The back should be straight, the head is lowered to the chest, the arms are folded on the abdomen. Step foots should be shoved under the sofa or other stable object, available in the house, slowly lower the case back, and as soon as the shoulder blades touch the floor, smoothly return to the starting position.
- Lie down on the floor, put your hands in the lock and put it on the back of your head. Legs straighten, bring together, bend at the knees and bring them as close to the body as possible. Then unbend the legs in the knees and slowly lower them to the floor.
- Lie on the floor, legs should be together, arms stretch along the trunk. The head should touch the back of the head with the back of the head. It is necessary to slowly raise one leg without bending it in the knee, then lower it by one third and stay in this position for a while. Then drop another third and then linger again. Lower a little more so that the heel almost touches the floor, hold out for a few seconds. Then relax the leg and put it on the floor.
- Lie on the floor, hands to set aside and put your hands down. Feet together, bend at the right angle. Keep your head straight, your eyes should look at the ceiling. Slowly lower your legs to the right, turn your head to the left at the same time. Do the same on the other side.
Carrying out the complex of the exercises described above, it is possible to accelerate the healing process and alleviate the main symptoms in osteochondrosis. However, do not forget about the precautionary measures.
Physiotherapy for lumbar osteochondrosis
Osteochondrosis is a process of degenerative changes in cartilage, which entails painful infringements of nerve endings. As a result, a person experiences severe pain, can not move freely.
Infringement of the nerve roots in the lumbar region is characterized by the appearance of very strong shooting pains that appear with the slightest movement, even when trying to change the position of the body. By the nature of pain, they are most similar to renal colic.
In addition to the use of medical methods and physiotherapy, treatment and prevention of the disease is recommended therapeutic exercise in lumbar osteochondrosis.
Features of the use of exercise therapy for osteochondrosis
In acute periods, exercise is contraindicated. Severed nerves end with acute pain for the slightest movement and do not allow gymnastics. If you take off pain with pain medication, the problem itself will not go anywhere, just the pain will turn out to be disguised. If you begin to engage in exercise therapy at this time, you can aggravate the course of the disease, making the infringement more powerful and dangerous to health.
Taking the same physical exertion in the "cold" period of the course of the disease is of great benefit. Sport helps to maintain the flexibility and mobility of the spine, which in most cases means the absence of pinching of the nerves.
Patients with osteochondrosis should not be engaged in any sport, since large loads are contraindicated in this disease. Weights can seriously complicate the course of the disease, and sudden movements with weak intervertebral discs or the presence of hernias are the correct way to complicate osteochondrosis. Therapeutic exercise with lumbar osteochondrosis requires careful treatment, but should be performed regularly, and not from time to time.
The choice of exercises for therapeutic gymnastics
First of all, all exercises should be done gently, without jerks and sudden movements, without overloading the lower back. It is very useful to "stretch" the spine, using a horizontal bar or crossbar for these purposes. The same exercises are offered by yoga and pilates. In the case of osteochondrosis of the spine, gymnastics is especially useful according to the Pilates method, which created it as a curative and restorative physical culture for military injuries and injuries. Like yoga, Pilates aims to develop the flexibility of the spine and joints without the use of any projectiles or burdens, using their own body as a counterweight.
To begin to perform exercises with diseases of the spine is worthwhile with the exercises sitting. This will reduce the burden on the lower back and will give the patient time to get used to the tasks performed.
Some useful exercises for osteochondrosis
From the practice of yoga, any person can borrow individual elements and complexes that can easily be performed even by a person suffering from osteochondrosis. Therapeutic physical training for osteochondrosis most often includes a complex called "Worship of the Sun", or "Surya Namaskar", taken from yoga. The only requirement for its implementation is a very slow and smooth execution of all movements.
- They stood up smoothly, gently lowering their hands along the hull. On inhalation they stood on their toes, stretched out their palms. Shoulders not lift!
- On exhalation we lower the heels down, folded the palms in front of the chest. Slowly went to the slope. In this case, the slope starts from the neck, then the thoracic vertebrae pass, then the waist gently bends.
- Coming down, keep your neck relaxed, just "hang" with your hands down.
- Next, took a step backwards with the right foot, you can lower your knee down, stretch your chin up, step back with the other foot, look between your palms.
- Increased feet back, knees at the top, slight deflection, chin looks up.
- On exhalation they went back, stretched their heels to the floor, pulled the spine.
- We take a step forward with the right foot, at the exit the slope, two legs together.
- On inhalation we rise upwards, palms in front of the chest.
- Then slowly and smoothly we rise hands upwards, we rise on носочки.
- On exhalation we lower the heels down, we fold the palms in front of the chest.
- Repeat for the other leg. And so three more times.
Complex "Worship of the Sun" is performed in the morning, immediately after awakening. It is very good to do it in the open air or at an open window. These exercises give an excellent charge of vivacity and gradually make the spine flexible and elastic. Constantly practicing yoga gradually forget about their problems with the spine.
Physiotherapy with lumbar osteochondrosis offers a few more light exercises that will quickly affect the condition of the spine.
- Sitting on a chair, perform slow tilting to the right and left. Repeat 10 times in each direction.
- Rotation by the body standing. It is executed first clockwise, and then against it. Repeat 10 times in each direction.
- Raising the legs lying. Lie on your back, raise your knees bent at the knees and smoothly lower them down.
Being once very popular rotation of hula-hoop can also serve as a good method of prevention of lumbar osteochondrosis. The basic condition of all such exercises is also important here - not to make sudden movements.