Physical education with Lyudmila on osteochondrosis. Do you have frequent headaches? What are sets of exercises for osteochondrosis

Patients with osteochondrosis undergo medical treatment, physiotherapy. With the onset of relief, patients feel recovered, stop treatment, making a mistake. It is not enough to get a therapeutic result, it is worth supporting with exercises for lumbar osteochondrosis. A set of exercises is recommended to discuss with your doctor.

Exercises for lumbosacral osteochondrosis have a stretching, strengthening effect. Efficiency is confirmed by the removal of pain. It is important not to stay in bed, on the third day of illness, resort to therapeutic exercises.

Exercises for osteochondrosis of the lower back are divided into three groups:

1. exercise therapy in the acute course of the disease;
2. exercise therapy during recovery;
3. Exercise therapy as a preventive measure.

Indications and contraindications

The need for therapeutic gymnastics lies in the criteria:

• the presence of types of osteochondrosis;
• cardiovascular diseases;
• scoliosis, other diseases of the spine;
• respiratory diseases;
• diseases of the digestive system;
• operable chest area.

You can not perform classes, having factors:

• in the acute course of diseases;
• exacerbation of chronic diseases;
• a month has not passed after a viral infection;
• the transfer of myocardial infarction during the year;
• malignant neoplasms;
• hemorrhages;
• severe diabetes mellitus;
• hypertension (BP over 160/100);
• aortic aneurysms;
• attacks of tachycardia;
• poor conduction of the heart muscle;
• violation of the heart rhythm.

Before conducting therapeutic exercises, it is recommended to choose an individual set of exercises. First, we consult a doctor who will correctly plan the level of exercise load for lumbar osteochondrosis. Qualitative results are achieved thanks to the systematic, without lazy absenteeism, excuses.

Performing exercises is not tied to the daily regimen; morning time, after sleep, is better. If this option is not possible, it is worth holding classes at the right time. It is recommended to follow the rules: to keep calm after eating for 30 minutes, do not do exercises before going to bed. The hall for gymnastic exercises should be aired, the clothes are comfortable, not restricting movements. The action is improved by additional heating of the lower back. Use water procedures, applying a heating pad. After doctor's approval!

Exercise therapy during acute illness

The opinions of doctors regarding classes in the acute course of osteochondrosis differ. Some people think that bed rest is necessary. It is recommended to perform special exercises designed for acute osteochondrosis. Physical education is gentle, aimed at general strengthening of the spine and muscles.

Exercises for acute lumbar osteochondrosis are performed carefully, carefully, without excessive tension, sudden movements. The range of motion is minimal. Classes are performed at a moderate pace, if pain occurs, they stop.

Exercises:

1. Lying on your back, arms parallel to the floor. With an inhalation, we raise our hands, stretch. With an exhalation, we return to the previous position. We perform the exercise 4 times.
2. We bend, unbend the ankle joints. We perform 5-6 times.
3. Remaining on the back, we take our hands up, we pull our socks towards us. Breathing is arbitrary. Repeat 5-6 times.
4. Lying down, bend your knees, alternately straighten your knees up (3-4 times). Place a roller under your thighs.
5. Lying, hands at the seams. We pull on the socks, at the same time clenching our hands into a fist, then we relax (5-7 times).
6. Lying down, put your hands to your shoulders, do a rotation in a circle five times in both directions, breathe freely.
7. Bending the legs at the knee joint, inhale, moving the legs to the side. Exhale as we return. We repeat on the other side. We repeat 4-5 times.
8. Inhaling, raise the bent knee to the stomach. It's worth using your hands. We return, exhaling. Alternately repeat 6 times. At the onset of pain, interrupt the process.
9. Lying down, alternately bend your knees while inhaling. Returning the leg back, we rest with the heel, exhaling (3-4 times).
10. Lie on your right side, bending your left arm at the elbow behind your head, the right one lies along the body. On inhalation, raise the right hand up, exhaling, put it. Repeat with the other side (5 times).
11. Lying on the left side, right hand along the body, left - under the head. As you exhale, bring the upper leg to the stomach. Repeat on the right side. Repeat on each side 4 times.
12. Lying on your back. We bend our legs, alternately take our knees to the side - inhaling, to the starting position - exhaling. Repeat on each side 6-8 times.
13. Lying on your back, raise your left hand while inhaling, at the same time raise your shoulders with your head, stretch your left hand to your right knee while exhaling. Repeat for the other side. Repeat on both sides 6 times.
14. Lying on your back, left leg bent. With an inhale, bend the right leg, unbend on the exhale. We repeat 5 times. We do it for the other side.
15. Without changing position, we take the right leg to the side, return it back. We do 7 times, observing the breathing technique, repeat with the other leg.
16. Standing, legs apart, arms along the body. We perform rotational movements with our hands towards ourselves, away from ourselves, 15 rotations each. Breathing is free.
17. Lie down on your stomach, arms parallel to the body. We put a pillow under the stomach. With an inhalation, we raise our head up, exhaling, we lower it back. We repeat 5-6 times.
18. Performing deep breathing, relax. We take 3-4 full breaths.

Exercise therapy during the recovery period (subacute period)

After the onset of relief, having achieved the strength of the spine, a set of exercises is performed for lumbar osteochondrosis, which is necessary during the recovery period.

Exercises:

1. Lying on your back with bent legs, resting your feet on the floor. Raise the femoral part of the body, leaning on the heels, the lower thoracic spine. We start with the minimum amplitude.
2. Without changing position, we raise our head simultaneously with the tension of the abdominal muscles.
3. Lying on your back, straightening your legs, we strain the muscles of the buttocks, we return to a state of rest. We repeat several times.
4. Lying on your back with bent legs. Raising the left hand, we bring it behind the head, we make a cycle of the shoulder area, raise the head, touch the right knee with the hand.
5. Lying down, we bend the legs in turn at the knees, the heel slides along the floor.
6. Repeat the previous exercise using both legs at once.
7. We repeat the first exercise, using a roller under the lower leg area.
8. We take a position with emphasis on the knees and elbows, from it we sit on the heels, without bending in the spine, allowing the hands to touch the floor.
9. The starting position is the same. The back is rounded, while relaxing, we do not strongly unbend the spine.

Prevention of osteochondrosis

So that exercises for the treatment of lumbar osteochondrosis are not in vain, it is recommended to adhere to the rules for distributing the load on the spine.

Do not tilt the spine from a standing position; when returning, the vertebrae may shift relative to each other. To prevent trouble, when performing such movements, it is recommended to use a support that you should hold on to with your hand. When performing work, it is worth picking up, adjusting the tools for yourself so that you do not have to bend in a dangerous position. Otherwise, exercises for lumbosacral osteochondrosis will not have a result.

It is important to properly distribute weight, especially heavy ones. It is recommended to distribute the load so that the spine rests firmly against the pelvis (a rocker-like position).

The article was written for general educational development. To establish an accurate diagnosis and prescribe treatment, ALWAYS consult a doctor

In the complex of treatment of osteochondrosis, an important element is specially designed physical exercises. With proper application, such techniques can significantly enhance the positive effect of medicines, and sometimes even replace them. After all, the mechanisms of development of this disease are based on hypodynamia (in other words, muscle weakness). But here difficulties arise, since with the defeat of various parts of the spinal column, it is necessary to select specific procedures. So, exercises for thoracic osteochondrosis do not work out the entire muscular corset of the spine, otherwise you can harm the body. Therefore, before starting physical therapy classes, it is necessary to carefully understand this topic.

It should be noted right away that only a doctor can develop and prescribe a set of exercises for osteochondrosis. In addition to the different localization of the disease (cervical, thoracic, lumbar), the general condition and individual characteristics of the patient's body are taken into account. Yes, and classes are recommended to be carried out under the supervision of an instructor, at least at the initial stage.

Therapeutic exercise for osteochondrosis of the spine is necessary for everyone, with the exception of the contraindications described below. After all, in addition to strengthening muscles, “correct” movements stimulate blood flow. And in patients taking medications, active substances enter the bloodstream and, thanks to the gymnastic complex, are more efficiently delivered to the structures of the spinal column.

Therapeutic exercises are also useful for the prevention of osteochondrosis. They strengthen the muscular corset, preventing the appearance of pathological curvature of the spine. This is achieved due to the uniform distribution of loads on its individual sections, which slows down the destructive processes in the elements of the vertebrae.

Contraindications

In the following cases, exercise therapy is contraindicated:

• tumors of any nature on the structures of the spinal column;
• compression of the spinal cord;
• severe spinal instability;
• accumulation of fluids (blood, pus, and others).

Exercises cannot be done with osteochondrosis during its exacerbation, when the intensity of pain is much higher than the patient's sensitivity threshold. Failure to comply with this rule will lead to the so-called "stealing phenomenon". It lies in the fact that strong muscles will take on the entire load, and patients will not participate in this process. As a result, the therapeutic effect will not appear, but the risk of damaging healthy muscles will increase.

Precautionary measures

Physical exercises for osteochondrosis should be performed carefully, controlling your sensations in the back. If the occurrence of mild pain during exercise is considered the norm, then more intense manifestations, accompanied by discomfort, should alert. Pain is acceptable, not exceeding the same while walking or doing everyday household chores. Otherwise, this type of procedure should be terminated.

Under the supervision of a physician, the occurrence of pain can be used as a test to determine which exercises are best for the patient. As the muscles strengthen, the discomfort should disappear. If this does not happen, then the treatment is chosen incorrectly.

With osteochondrosis, accompanied by instability of the vertebrae, classes must be carried out in a special corset. It will help fix the spinal column in the desired position, preventing its elements from moving.

Features of therapeutic exercises

Therapeutic gymnastics is a key component of the exercise therapy complex for various forms of osteochondrosis. It is carried out in 3 stages:

• Introductory. Exercises to control breathing, warm up the body, and also of a general developmental nature.
• Basic. Depends on the location of the disease.
• Final. A smooth transition of the body from an active state to a calm one.

Gymnastic complex

To pre-warm up the muscles, a small warm-up should be done. The easiest way is to walk on the entire plane of the foot, then the same with a smooth transition to the toe. You can also walk on your heels if there is no pain syndrome.

cervical

Since the cervical region has greater mobility compared to the rest, this complex of exercise therapy for osteochondrosis requires the patient to be especially careful when performing. With rotational movements of the head, there is a danger of damaging any vertebra, so they are not recommended. The following exercises can be easily done at home:

1. Stand up straight and place your feet shoulder-width apart. Gently tilt your head to the left and linger in this position, while straining the neck muscles. Then repeat the same for the right side. Do 15 sets, alternating slopes.
2. Do the same manipulations with tilts forward and backward.
3. Turn your head alternately in one direction or the other, trying to reach your shoulder with your chin (15 sets each).
4. Fix the tip of the nose with peripheral vision and write the numbers from 0 to 9 in the air.
5. Lie down on a flat hard surface. Raise your head for 10 seconds, then lower it and take a 5 second break (10 sets).
6. Turn on your side and raise your head strictly in a vertical plane, by analogy with the previous exercise. Then lie on the other side and repeat.

Thoracic

There are many exercise therapy complexes for osteochondrosis of the thoracic spine. Since this area is characterized by the least mobility, various individual factors are taken into account when developing the correct procedures. These include the age of the patient, the rate of development of the disease, the physical capabilities of the body, and more.

Therapeutic exercise for chest osteochondrosis should be prescribed by a doctor. We give here one of the examples for its easy form. This gymnastics is performed at home:

1. Stand up straight and place your feet shoulder-width apart. Gently tilt your chin towards your stomach and move your shoulders. Stay in this position for 10 seconds, then arch your shoulders back and tilt your head back slightly. Repeat 10 times.
2. Rotate your shoulders back and forth for 10 sets.
3. Raise your left shoulder, then your right, and finally both together. Hold each position for 5-10 seconds. Repeat 10 times.
4. Bend over so that the hand reaches the knee, linger a little and do the same for the other hand. 10 exercises in each direction.
5. Clench your hands into fists and place them behind your back below your shoulder blades. Bend over, pressing your fists to the body, stand in this position for a while. Then lean even lower, as if wrapping your arms around yourself, and move your shoulders. Do 10 sets.

Lumbar

Below are the most simple and affordable exercises:

1. Stand straight, put your hands on your belt and place your feet shoulder-width apart. Slowly bend forward without arching your back. Then straighten up and bend back as far as possible. Repeat 10 times.
2. Do the same manipulations with tilts to the left and right.
3. Get on all fours, straighten your back and gradually move your arm to the side, allowing your back to bend. At maximum distance, linger for 10 seconds, then relax. Repeat for the other hand, and so on 10 exercises for each.
4. Lie down on a flat hard surface. Tighten your abdominal muscles, thereby pressing your back down, and lie down for 10 seconds, then relax.
5. From the same position, bend your knees. Then try to alternately bring the elbow of the opposite hand to each of them. Do 10 sets.
6. Raise your arms behind your head, cross them and pull yourself up. Stay like this for 10 seconds.

Muscle strengthening

Exercises to strengthen the muscles of the back include walking, jumping, running and others (especially effective in the treatment of osteochondrosis of the thoracic region). The first method, although not complicated, perfectly stimulates the function of breathing, increases blood flow to the internal organs, and strengthens the muscles. The rest should be performed only as directed by a doctor, since physical activity increases significantly. The specialist will help the patient to choose the optimal duration and intensity of classes, if the severity of osteochondrosis generally allows this.

Walking is a universal method of treatment and prevention that does not require time. After all, everyday activities often include shopping, various instances, as well as simple walks with loved ones. As a result, getting rid of osteochondrosis is combined not only with useful, but also with pleasant “concerns”.

Gym

For many people, going to the gym is associated with lifting weights. Actually it is not. There are a number of sports equipment that will help your back relax and stretch your vertebrae. Naturally, before starting training, it is imperative to consult a doctor who will point out exercises that are dangerous for osteochondrosis.

If we exclude high loads and complexes that require excessive activity, the gym will become an effective aid in treatment. Particular emphasis should be placed on simulators that allow you to "tighten" the muscle corset and prevent further progression of the disease. So, to strengthen the back muscles in osteochondrosis, it is usually recommended to develop the following functions:

• Flexibility. Such exercises are allowed for almost all patients, if they are done smoothly and carefully.
• Muscular development. A huge plus of the gym is that here you can find simulators that develop individual muscles. This eliminates the possibility of damage to diseased areas of the spine.
• Active activities. They are worked out depending on the nature of the disease. If possible, it is more useful to replace the gym with fitness.

Pool

Despite the fact that water greatly facilitates the weight of a person, exercises in the pool in the treatment of osteochondrosis have their own characteristics. You need to swim correctly, and it depends on the form of the disease. The place for training is also important. Moreover, the water temperature should be 27 - 30 °, and the duration of the procedure - no more than an hour. Before starting, be sure to do a warm-up. If you are not a good swimmer, use a circle but not a vest.

Water exercises for osteochondrosis of the thoracic region are best performed on the back, cervical and lumbar - on the back and breaststroke. The most effective is the following swimming style:

• Pick up a lifebuoy and swim 100 meters with your feet.
• Clamp a circle or airbag between your legs and cover the same distance by rowing with your arms only.
• Swim about 30m breaststroke without holding your breath. Take a rest after every swim.

If it is difficult for the patient to do exercises for the treatment of osteochondrosis on land, you can try gymnastics in the pool.

1. Get into the water up to your chest. Walk on the spot, then walk a few meters.
2. Spread your arms, lift one knee and pull it to your chest, then the second.
3. Holding on to the edge of the pool, lie on your chest and move your legs as if you were swimming.
4. Put your hands on your hips and lean forward, while arching your shoulder blades.
5. Bend forward, pushing the stomach.
6. Squat down holding onto the edge of the pool.

Instead of output

One of the most famous doctors specializing in this disease is Sergei Mikhailovich Bubnovsky. He developed effective exercise therapy complexes for osteochondrosis of the cervical, thoracic and lumbar spine. According to Bubnovsky, the following rules are the main key to success in treatment:

• exercises should be done regularly, according to the individual doctor's prescription;
• classes should bring positive emotions - this will significantly speed up the healing process;
• treatment is not recommended to be stopped until the spine is fully restored;
• a huge role is played by the mood of the patient and his faith in healing.

Remember that back exercises for osteochondrosis are only part of a whole range of procedures. In any case, it is necessary to take the medicines prescribed by the doctor and follow his other instructions.

Exercise therapy (physiotherapy exercises) for various forms of osteochondrosis

For the prevention and treatment of diseases of the motor-support frame in order to reduce or stop the pathological mechanism, therapeutic exercises play one of the leading roles. Carrying out exercises for osteochondrosis allows you to strengthen the superficial, deep dorsal muscles, form elastic muscles, and set the spinal column in an even position.

Physical exercises for osteochondrosis are developed individually for each case. The doctor gives advice depending on the severity of the pathology and history, which must be taken into account.

You do not need to stop doing the exercises, classes should be regular, and not from case to case. Feeling unwell, the appearance of pain is the reason for going to the doctor, then he prescribes a new treatment complex.

The regularity of classes has a positive effect on the condition, eliminates or reduces chronic pain, and other unpleasant signs of the disease. The remission period itself is lengthened.

A set of exercises

Treatment at home for osteochondrosis using exercise therapy methods is recommended by all doctors, the success of recovery depends on it. Cartilage regeneration and self-healing is a very complex process. Even the most modern chondoprotectors are not able to fully restore the anatomy. However, gymnastics is capable of stopping further destruction of cartilaginous matter in osteochondrosis.

Warm up

Exercises for the treatment of osteochondrosis begin with a little preparation. Walking in place with high knees is best for warming up the spine. So a large muscle group is involved in the process, breathing is activated.

Warming up helps to increase blood circulation, expand the range of motion, and prevent injury.

A good stretch for osteochondrosis is achieved, including by proper warm-up:

• Simple exercises should be chosen;
• Set aside at least 10 minutes to warm up. If classes are held in a cool room, with an open window, the duration is increased to 15 minutes;
• Muscle work begins with the upper body, gradually descends into the lower muscle sections.

A general warm-up before training can be universal or special. Universal warm-up suitable for any physical activity. T ak, the complexes are known to everyone, they are made at school in a physical education lesson. Preparation begins with turns and tilts of the head, then they work out the shoulder girdle, arms, torso, hips, knees, ankle joints. Finally, breathing exercises are done.

Special stretching for osteochondrosis involves warming up those muscle groups that will experience the most intense load in the classroom. If the exercises involve a power load, then the warm-up should include tasks from the main complex, but without weights.

In addition to walking, going down and climbing stairs, jumping rope, stretching your arms up and to the sides, and lateral tilts of the body are suitable for warming up. When the muscles are weakly stretched and warmed up before the main exercises, the risk of pain or injury during chronic osteochondrosis increases.

Exercises for cervical osteochondrosis

Features of exercise therapy in case of damage to the cervical region are to solve several problems: remove muscle hypertonicity, strengthen the muscles of this zone, normalize the nutrition of the discs, and prevent destruction.

Performing therapeutic exercises for osteochondrosis of the neck helps to stop the pathological process, however, for this, gymnastics should be gentle

Here is one of the exercises:

• Sitting on a chair, or standing with a straight spine, touch your shoulder with your ear, then make the same movement in the other direction;
• Alternately make smooth movements of the head, reminiscent of the words no and yes;
• Sitting with a straight back, relax the neck, pull the shoulder area to the ears, hold for 5-7 seconds. Lower your shoulders again, relax. Perform 10-12 times;
• Sitting down and leaning back on the back, turn your head to the left, raise your chin up, then lower it down again, turn your head straight. Repeat the same on the other side, alternate sides several times;
• Standing or sitting, stretch the chin forward as far as possible, straining the neck muscles.

Even such simplest exercises will restore flexibility to the neck and help relax the muscles. To achieve the best effect, you need to do gymnastics regularly. Of particular benefit will be classes for those patients who have an initial period of problems or for preventive purposes.

Video

Video - a set of exercises for osteochondrosis

Exercises for thoracic osteochondrosis

If the chest area is damaged by osteochondrosis, exercises with a gymnastic stick will add variety to the daily workout.

• Sitting on a stool, pick up a stick, raise your hands up, you should reach for them with your body as much as possible, then return to the IP - 10-15 times;
• Standing on the floor, lay the gymnastic stick on the back of the shoulder area, make turns of the body, as well as tilt forward and backward;
• Lower your hands with a stick behind your back, tilt forward, take your hands as high as possible, then return to the IP - 10 times;
• Put one end of the stick on the floor, lean on the other with your hands. Slowly tilt the torso forward, while keeping your back straight, and raise your head a little - repeat 15 times.

Such exercises have an effect on the spine in osteochondrosis, especially on its thoracic region. This is how the disease is prevented or the symptoms of the disease are reduced.

Often, in the pathology of the thoracic region, doctors prescribe an exercise called a plank - this is a static tension of the body, in which the patient hardly moves, however, under the weight of his own weight, different muscles of the press, back, buttocks, limbs work with a load.

The classic version of the bar looks like this: the exercise is performed lying down, the torso is raised on outstretched arms, leaning on the toes, the spine remains straight, even. Then it is worth fixing all muscle groups and standing for a comfortable time.

Usually start with 15 seconds and gradually bring the time up to 3 minutes. There are more complex options for the strap: side, on the ball, on the upper limbs bent at the elbow joints.

Exercises for lumbar osteochondrosis

Classes for the back with pathology of the spine also begin with warming up the muscles. Then they begin to perform simple exercises in the supine position, sitting or standing on all fours.

• Lying on the back, alternate and simultaneous lifting of the legs is performed with fixation of the upper point;
• Bend your legs at an angle of 90 degrees, turn them with an inclination to the sides, clasping your hands, you need to touch the floor;
• Raise the pelvic area with a sinking at the top point, try to use all the lumbar muscles as much as possible, but at the same time avoid stress on the cervical region;
• Standing on all fours, alternately raise the legs, while stretching the toe, keep the leg in the air for a few seconds, return to the IP, putting the leg on the knee. Also with the other leg;
• Sitting on the floor, lean forward, try to reach your toes.

Gymnastics with a stick at the site is just as useful as with chest pathology. You can perform the same exercises or come up with new ones after consulting with an exercise therapy specialist.

Prevention of cervical osteochondrosis

To prevent the development of the pathological process, exercises to strengthen the spinal muscles should be done regularly. It is impossible to interrupt the exercise therapy complex for no reason, exercises for the back will only bring maximum benefit when it is done daily.

Strength exercise for osteochondrosis should be done only after preliminary warming up, after asking the doctor's permission.

In order to quickly strengthen the lower back with training and prevent the development of the disease, the treatment complex should be combined with proper nutrition. You do not need to follow a special diet. Salt deposits, which are deposited in the joints with age, have nothing to do with food salt. However, excessive consumption of salty foods provokes various ailments, which negatively affects the state of blood vessels, slows down blood circulation and causes congestion. This, in turn, provokes degenerative changes.

Not a single case of treatment of back diseases is complete without physiotherapy exercises.

Exercise therapy for osteochondrosis of the lumbar spine allows you to restore health after a while and get rid of constant pain.

The most important thing in this business is to perform all the exercises gradually, from the simplest to the more difficult, and do it regularly.

Exercises for the treatment of neglected need to be started (especially at home!) With a visit to a neurologist: the doctor will assess the general condition and severity of the disease, and then help you choose those exercises that will not hurt.

The need to visit the attending physician is due to the fact that in some forms of lumbar osteochondrosis, gymnastics is contraindicated, and for some categories of patients (for example, the elderly), it is prescribed sparingly.

With a disease such as lumbar osteochondrosis, exercises from different blocks cannot be mixed with each other: a strict differentiation of classes according to complexity is an important key to success. Otherwise, the same rules apply to physiotherapy exercises as to other physical activities.

Important not:

• plan a workout earlier than 40-60 minutes after eating;
• endure the pain;
• at the very beginning, connect the load with a high amplitude;
• supercool;
• lifting weights in acute osteochondrosis of the spine;
• stay in a static position for a long time.

It is necessary not only to practice daily, but also to dedicate the doctor to your success so that he can adjust the physical load, which will help get rid of intervertebral pinched nerves in osteochondrosis of the spine.

Exercises for osteochondrosis of the lumbar spine are divided by time and complexity of execution.

There are 3 stages in total:

1. First stage. Exercise therapy is prescribed even in the acute period, when a person experiences particularly severe pain, so all classes are performed slowly, they themselves are not too difficult.
2. Second phase. The pain subsides, the patient is loaded harder so that the muscles do not get used to the same type of exercises and the corset continues to strengthen.
3. Third stage. Regular training leads to remission, pain decreases, so more complex loads are connected.

Exercises for the lower back with osteochondrosis are contraindicated in the following cases:

• venous congestion;
• different leg lengths;
• formed between the vertebrae;
• excessive pain.

At this stage, the patient with pain is prescribed to adhere to bed rest more, so all loads should be not only restorative, but also sparing. Performing exercises for lumbar osteochondrosis occurs while lying on the bed or on the floor.

The main condition is that the coating must be hard, that is, if you want to do exercises for the back on the bed, then it is understood that a hard orthopedic mattress is laid on it.

Always adjust the number of repetitions depending on how you feel. The standard number is 10-15 repetitions, but if you do not feel very good, then it is better to reduce this figure.

For the acute period, exercises in the following complex are suitable (everywhere the starting position (IP) is lying on your back):

1. Bend your legs and place any hard object or roller under your shins so that a right angle forms between your shins and thighs. Next, we sequentially perform first extension-flexion of the ankle joint, and then the arms in the area of ​​the hand. Performing the last exercise, you can additionally bend your fingers into a fist.
2. IP. We lay one leg straight, bend the second - the foot should fit snugly against the surface of the bed or floor, we do not change its position all the time. We perform the exercise as follows: we bend the leg slowly, sliding the foot along the surface and not tearing it off, after 10 seconds we also slowly unbend. Repeat this several times, then change legs.
3. For the lumbar region, loads with leg abduction are very useful. First, we bend the limb at the knee and take it aside several times, then we repeat the same actions, but only with the limb extended.
4. IP. Raise your legs up and begin to alternately bend and unbend them at the knee joint.
5. Take the IP again and bend your knees, rest your feet on the surface. With the beginning of the count, we begin to pull them to the stomach with an average amplitude. If pain is felt strongly at this speed, it is better to switch to a slower pace of execution.
6. Charging with osteochondrosis of the lumbar for an unprepared person can be more difficult than it seems, so between blocks with intensive execution, turn on rest blocks: i.e., take the IP and do the “scissors” exercise with your hands, rotate them in the elbow or wrist joint.
7. Stretch your legs and rotate your feet in both directions at the ankle joint. After 2-3 minutes, complicate the exercise and raise your legs higher, without stopping the rotation of the ankle.
8. Finish a session of physiotherapy exercises for acute lumbar osteochondrosis with diaphragmatic breathing (vacuum exercise), which is very useful in bed rest. You need to take the deepest possible breath, while sticking out your stomach, hold your breath for 10 seconds and exhale all the air, drawing in your stomach.

Since the whole complex is short, it is advisable to perform gymnastic loads at least 2 times a day. Charging with lumbar osteochondrosis can be performed more often, but here one should proceed from general well-being.

Therapeutic exercises for lumbar osteochondrosis in the second stage, that is, when the pain has subsided somewhat, includes more complex exercises.

The purpose of these physiotherapy sessions is already somewhat different, that is, not just maintaining normal blood circulation, but already strengthening the muscle corset around the skeleton.

Throughout the entire period of exercise therapy, physiotherapy should be performed for osteochondrosis. They are also necessary in order to avoid re-exacerbation in the future.

A set of exercises for osteochondrosis is developed by a doctor even at this stage, but if the pain is already much less disturbing, then at home you can use the most accessible and simple loads:

1. Take a sitting position, put your legs under a cabinet or any heavy object so that they are straight at the time of execution. Fold your hands on your stomach and with an exhalation, lower your back to the floor. With an inhale, slowly return to the starting position.
2. The next exercise is also performed from a sitting position. When counting "one", you should stretch your arms up, when counting "two", bend down and try to touch your toes with your palms. This effective load becomes even more effective if you perform it slowly, trying to strongly strain the back muscles first (when moving forward), and after the stomach (when deviating to the starting position).
3. Get on all fours and first arch your back as high as possible, and then bend down. It is advisable to linger in both the first and second positions for a few seconds.
4. Return to the same pose on all fours. Next, begin to alternately lift each leg up. After doing these exercises for osteochondrosis 10-15 times for each leg, start moving the lower limbs to the side. At the same time, they should be in a bent position.
5. Stand up and put your feet in a comfortable position, place your hands on your lower back. First, lean forward as far as you can, then return to the starting position and bend back. After 15 repetitions, you need to perform side bends, trying to turn the body as much as possible to the right and left sides.
6. The following exercise is performed with lumbosacral osteochondrosis very often, it is known under the name "Cat". You need to get on all fours and try to crawl under an invented obstacle, bending in your back so as not to hurt it. If you have no physical education experience, try to imagine how the cat passes under a low obstacle - this is the visualization of the exercise.

Therapeutic exercises for osteochondrosis of the lumbar spine should be performed even when the main goal is achieved - remission, that is, when the pain is actually gone. Physiotherapy for osteochondrosis, to which exercise therapy belongs, involves constant stress.

All exercises should be performed with osteochondrosis of the lumbosacral spine even during remission, otherwise the pain will return and the effect of such therapy will be temporary.

There are no restrictions on what physical exercises for lumbar osteochondrosis to perform at this stage. It will even be useful to resemble group classes or sign up for a gym and, together with a professional, strengthen your muscle corset.

However, you can still continue to exercise at home, choosing any load with weights. The lumbar spine has the worst protection against injury and compression, so it is strength exercises that will develop the muscles to support the skeleton in this area of ​​\u200b\u200bthe body.

At first, it is better to complete tasks only with your own weight, and then use additional equipment: dumbbells or a filled bottle instead.

For the sacral spine, the following exercises are suitable:

• squats, both regular and with a dumbbell;
• press swing;
• tilting down to lift dumbbells;
• pull-ups;
• hyperextension, both classical and reverse.

Since lumbar osteochondrosis can make itself felt, it is important not to overdo it. If you feel that some of the exercises cannot be performed, it is better to perform more gentle loads from the blocks described above, but improve them a little.

For example, do them with weights (dumbbell/water bottle) or simply increase the number of repetitions.

As you can understand, exercise therapy for lumbosacral osteochondrosis cannot be the only measure of its treatment.

To achieve relief from pain and regain former mobility, you will have to go to the doctor, take pills and follow other recommendations.

Physiotherapy for osteochondrosis of the lumbar spine will also give tangible results, so you should not refuse it.

All this will gradually improve the health of your back, give up pills, and as a result, only physiotherapy exercises for osteochondrosis will remain, which does no harm.

For more information about exercise therapy for osteochondrosis of the lumbosacral region, see the video:

Spine It is the framework on which our entire body rests. Therefore, it is not surprising that painful sensations in any of its departments limit a person’s vital activity and reduce his activity. Is it possible to cope with this problem at home, on your own, without resorting to the help of doctors? Certainly!

Therapeutic exercise (LFK)- an effective, accessible to everyone remedy for relieving the symptoms of osteochondrosis, sciatica, arthritis, arthrosis.

Why are spinal diseases dangerous? They limit the mobility of the joints and intervertebral discs. This is fraught with the appearance of hernias and disruption of metabolic processes in the body. Such difficulties, in turn, greatly reduce the quality of life and health, kill the immune system.

A special role in the well-being of a person is played by the work of the cervical spine. The fact is that it is the first link between the brain (and the central nervous system as a whole) and the whole body. The work of the other two - the thoracic and lumbar - depends on the physiological state of the cervical region. The simplest method of treatment and prevention of cervical osteochondrosis is physiotherapy which you can do at home on your own.

Who needs physical therapy

If you notice neuralgic pains in your head, chest, legs and arms, your body is probably suffering from cervical osteochondrosis. Such symptoms are an indication for physiotherapy exercises of the cervical spine. Organic changes in the spine that accompany this disease are due to the following:

• radicular nerves, responsible for the functioning of internal organs and limbs, are clamped by the vertebrae;
• in the intervertebral space is the deposition and accumulation of salts;
• dehydration occurs, the elasticity of shock-absorbing disks decreases.

Of course, at first, you can ignore the symptoms. However, if you leave this problem without a solution for a long time and do not treat the disease, the condition of the body will gradually worsen. For those who are ready to take care of their health into their own hands, therapeutic exercises have been developed aimed at treating cervical osteochondrosis.

Its main advantages are availability and free. In order to cope with this ailment, you do not need expensive massage therapists, exercise equipment, regular visits to hospitals and doctors. Armed with basic knowledge of exercise therapy, you can help yourself at home. The following exercises and instructional video will help you learn self-help techniques.

Contraindications

There are only a few categories of people who are contraindicated in physiotherapy exercises for cervical osteochondrosis. These include:

• People with heart disease. They can do therapeutic exercises only after the rehabilitation of cardiac activity and only with the permission of a doctor.
• pregnant, since the tension of the muscles of the pelvis and abdomen increases the tone and can provoke a miscarriage or premature birth.

What is required for classes

Any self-treatment is better to start with a consultation with a specialist. An experienced doctor, having analyzed your condition, analyzes and chronic diseases, will help to draw up and adjust the lesson plan.

For gymnastics with cervical osteochondrosis, minimal preparation is needed. It is necessary to create comfortable conditions for charging:

• well ventilate the room in which you plan to do physiotherapy exercises;
• wear comfortable clothes - a tracksuit is ideal;
• prepare and lay the mat so that you can comfortably perform the exercises in the “lying” position.

Having started charging with osteochondrosis, remember:

• it is impossible to overstrain in the first lesson, the body must adapt to the loads gradually, day after day;
• constant monitoring of the heart rate is necessary: ​​it is dangerous to overload the heart;
• exercises for the cervical region should alternate with breathing exercises;
• a sharp jump in the pulse or pain in the chest are a signal to immediately stop all exercises. In this case, you should either replace the exercises with lighter ones or stop training.

Methods of exercise therapy for osteochondrosis

The essence of therapeutic exercises for cervical osteochondrosis is reduced to the alternating work of contracting and relaxing muscle groups. That is why all exercises must be performed in strict sequence, repeating each from 5 to 15 times. Only the right set of alternating static and dynamic exercises can have a therapeutic effect on the cervical spine. The frequency of training is also important: muscles can tone up only with regular training.

A selection of exercises for cervical osteochondrosis at home:

Exercise #1

The lesson begins from the starting position No. 1 (IP No. 1): a person stands with his legs together and his arms extended at his sides. Action algorithm:

• take a deep slow breath, raising your hands up;
• stand on tiptoe and stretch;
• raise your head, looking at your fingertips;
• slowly exhaling, lower your hands down;
• return to starting position.

Exercise #2

Starting position number 1.

• We take the right hand to the side, at the same time turning the body and taking a deep slow breath.
• We change the position of the head so that we can see the tips of our fingers.
• We return to the starting position.
• We repeat this exercise with the left hand and turn to the other side.

Exercise #3

Starting position number 1.

• We make head turns first to the left, then to the right with maximum amplitude.
• Raise the chin up as high as possible, and then press it to the chest.

Exercise #4

You should start the exercise from starting position No. 2: stand straight, bringing your legs together, raise your elbows to shoulder level.

• We take a breath, at the same time taking the elbows back to the attention of the shoulder blades.
• Exhale as you return to starting position #1.

Exercise #5

Getting out of starting position No. 3: stand up straight with your legs slightly apart, stretch your arms forward to shoulder level.

• Breathe evenly, make synchronous circular rotational movements with your hands towards each other and in the opposite direction.

Exercise #6

Starting position number 1.

• While inhaling, it is necessary to sharply tilt the body to the right, while turning the head to the left.
• Exhaling, we return the body to its original position, while raising the right hand above the head.
• We repeat this exercise with an inclination to the left side.

Please note that during the exercise, the lower body must remain motionless: the hip joint is not involved in the exercise.

Exercise number 7

Starting position number 1.

• We take a deep breath, standing on tiptoe and stretching our arms up. At the same time, the back should bend back, the whole body should tense up, and the gaze should catch the fingertips.
• Also, while inhaling, you need to spread your arms to the sides, and then lower them to your knees and sit down sharply.
• As you exhale, you need to press your head to your knees.

Exercise #8

Starting position number 3.

• Without taking your eyes off your fingertips, turn both outstretched arms to the left side.
• Put your right leg back.
• Get her left leg behind her.
• Draw circles in the air with your hands, first clockwise, and then in the opposite direction.
• Return to starting position.
• Repeat the exercise in mirror image, starting with turning the arms to the right.

In this exercise, you need to stand firmly on your feet and not move your pelvis.

Exercise #9

It is made from the starting position No. 4. To take PI #4, lie on your stomach with your feet together and arms outstretched in front of you:

• take a slow breath, raising your hands up and watching your fingers;
• exhaling, return to the starting position.

Exercise #10

Starting position number 1.

• You need to put your right foot to the side, turning your head after it.
• Jump in place on the left leg.
• Repeat the exercise in mirror image with the abduction towards the left leg.
• Finish the exercise by walking in place, gradually reducing the pace to a complete stop.

Exercise #11

Starting position number 1.

• It is necessary to stretch your arms forward, raising them to shoulder level and turning your palms towards each other.
• While inhaling, spread your arms in different directions.
• Exhale while bringing your hands back until your palms touch.

As you can see, all the exercises presented are easy to do at home. The essence of this simple exercise is to mobilize the muscles of the neck, back, as well as the abdomen, arms and legs, to make them work.

Such gymnastics stimulates metabolic processes in the cervical region, prevents the deposition and accumulation of salts, and increases the elasticity of the intervertebral discs.

It also promotes the regeneration of weakened nerve tissues, allowing the neck to regain mobility and flexibility. In this case, the concentration of physiological energy occurs at a single point, which enhances the therapeutic effect of classes.

In the static version, a set of physical therapy exercises complements dynamic gymnastics. This technique has its own characteristics, which should be mentioned:

• the load on the muscles should increase gradually, otherwise the pain in the neck may increase;
• at the same time, a person always has a choice: to apply an additional load to enhance the effect or to work with the help of volitional muscle tension;
• it is necessary to concentrate all energy on the cervical spine;
• the head should move at a minimum pace;
• while the muscles of the neck should experience maximum tension;
• deviating from the starting position, you must hold the resulting pose for as long as you can.

Static exercises for cervical osteochondrosis

Exercise #1

It is performed from the starting position No. 5 - sitting on a chair. All static exercises must be done while inhaling, fixing each position of the head for at least 5 seconds. As you exhale, relax your muscles.

• We strain the neck muscles, turning the head to the left and looking down over the shoulder.
• We return to the starting position, relaxing the muscles.
• We perform a similar exercise with a turn to the right side.
• It is necessary to do 5 to 10 turns in each direction.

Exercise #2

Take the starting position number 5.

• Tighten your neck muscles, and then tilt your head to the right, bringing your ear as close to your shoulder as possible.
• Return to starting position and relax;
• Do the exercise with your head tilted to the left.
• Repeat the entire cycle of tilts from 5 to 10 times - as many as you can.

Exercise #3

Starting position number 5.

• Tighten your neck muscles and tilt your head back so that the back of your head touches your back;
• Tighten your neck muscles and tilt your head forward so that your chin touches your chest.

Exercise #4

It is performed from the starting position No. 6: you need to stand on legs closed together and stretch your arms forward at shoulder level:

• spread your legs apart;
• turn your hands up with your palms and spread them to the sides, bending at the elbows;
• tighten the biceps of the shoulders (biceps);
• bring the shoulder blades together as much as possible;
• do 5 to 10 repetitions.

Exercise #5

Starting position number 6.

• Raise your outstretched arms up and slightly spread them apart;
• Stand on your toes with your back arched back, focus on your fingertips;
• Sit down a little, resting your palms on your kneecaps, and touch your chest with your chin;
• Repeat the exercise 5-10 times.

Exercise #6

Starting position number 6.

• It is necessary to bring the palms together and attach them to the right cheek.
• While inhaling, tighten the lateral muscles of the neck and press on the palms without moving the head.
• Exhaling, return to the starting position and relax the muscles.
• Repeat the exercise in mirror image, starting with the palms on the left cheek.
• Repeat the cycle 5 to 10 times.

Exercise number 7

Starting position number 6.

• Clench your hands into fists and bring them all the way to your forehead.
• Straining the back muscles of the neck, carry out a power onslaught on the fists without moving the head.
• Return to starting position, relax.
• Do 5-10 sets.

Exercise #8

Starting position number 1.

• Bring your palms to the neck and back of the head and grab your head tightly; Tighten the front neck muscles and press hard on the palms with the back of the head 5 to 10 times.

Exercise #9

Starting position number 5.

• Get a complete relaxing head massage. After so many exercises, you need this! In order to relax the muscles after exercise, rub the neck, back of the head, muscles of the forehead, temples and jaws in a circular motion. Lightly pat yourself on these parts of the body, and then stroke them, soothing the muscles that have come into tone.

Exercise #10

Starting position number 4.

• Press your chin as close to your chest as possible.
• Put your palms on the back of your head and fix them in this position.
• Make attempts to raise your head, overcoming the resistance of your hands for at least three seconds.
• Take the starting position, relax, and then repeat it 5-10 times.

Exercise #11

Starting position number 4.

• Press your chin to your chest, as in the previous exercise, and fix the back of your head with your palms.
• Raise your head off the floor.
• While tensing the front muscles of your neck, press the back of your head into your palms for at least 3 seconds.
• Return to the starting position, relax your muscles, do 5 to 10 sets.

Exercise #12

It is performed from the starting position No. 7 - lying on its side.

• Lie on your left side, placing your right palm on the front wall of the abdomen.
• Taking a deep slow breath, inflate the stomach, overcoming the pressure of the palm.
• Exhale and relax your muscles.
• Do the same exercise on the other side.

Exercise #13

Starting position number 4.

• Bend your left arm and rest your chin with it.
• At the same time, with your right hand, press down on your head from behind, overcoming the resistance of the head.
• Relax your muscles as you return to the starting position.
• Repeat the exercise with the support on the right hand.
• Do at least five sets.

Exercise #14

Starting position number 4.

• You need to turn your head to the left and put her mat to practice.
• Try to tear your ear off the mat with the force of the lateral muscles of the neck without raising your head.
• Return to starting position, relax your muscles.
• Repeat the exercise with the head turned to the right.
• Do 5-10 sets.

The effect of therapeutic exercises

If you exercise regularly with cervical osteochondrosis, this will give a pronounced therapeutic effect. It consists of the following:

• The symptoms are eliminated, that is, pain in the neck and occipital region disappears.
• The intervertebral discs become more elastic, the mobility of the cervical joints increases.
• Metabolism and blood supply in the cervical spine are accelerated.
• There is a restoration of innervation of surrounding tissues.
• The muscle layer is built up, which will allow you to avoid problems with the spine in the future.

It is worth emphasizing that if, in combination with exercise therapy, you use physiotherapy for the treatment of cervical osteochondrosis, the result can be achieved even faster. What are the procedures?

First, this UHF exposure(ultra-high frequency therapy), which helps break down salt deposits.

Secondly, a good additional effect can be given by various compresses with pharmacological preparations. However, before resorting to these remedies, it is necessary to consult a competent doctor, since allergic reactions are possible. You may also have other contraindications, so a specialist should prescribe such treatment.

Cervical osteochondrosis- a very common disease that many people face sooner or later. The main cause of this disease is a sedentary lifestyle.

Therefore, schoolchildren who sit at textbooks for a long time, and students who write lectures couple by couple, and office workers, and pensioners are at risk. With this disease, they usually do not rush to the doctor because of the busyness and the hope that the problem will be solved by itself. But do not run your health! The sooner you start treatment, the easier it will be for you to develop neck muscles, break salt deposits, restore muscle elasticity and elasticity.

In any case, you should not endure pain, because with its help the body gives you a signal that it needs attention and care for itself. Your health is in your hands! In order to make it clearer to you how to properly engage in exercise therapy for cervical osteochondrosis, we suggest that you watch the video and repeat the mini-set of exercises. And may your neck be healthy!