A sedentary lifestyle very often leads to the appearance of various diseases of the spine, for example, to osteochondrosis. Osteochondrosis is the most common disease of the musculoskeletal system. The first sign of this problem is frequent back pain of various kinds. How to get rid of pain and cure osteochondrosis? Gymnastics can seriously help in this.
In the period of exacerbation, osteochondrosis is treated with medication, after which, therapeutic gymnastics is prescribed to people suffering from osteochondrosis as a method of conservative treatment and for preventive purposes. With osteochondrosis, a specially developed set of exercises is performed, which is based on the principle of natural movements of the human body. All exercises of the treatment complex do not create additional load on the spine, which helps to properly influence the state of the spinal column, that is, during training of the muscles surrounding the spine, the spine is simultaneously unloaded.
As one of the treatment methods, gymnastics with osteochondrosis should be included in the treatment program at a time when the exacerbation of the disease is already behind, and only in the absence of any complications. The whole complex of physiotherapy exercises must be coordinated with the attending physician and designed individually for each patient, depending on the state of health and the characteristics of the body.
An important point, and perhaps the most important principle, is that gymnastics with osteochondrosis helps to strengthen the muscles of the back, which must support the spinal column in the correct anatomical shape. And weak muscles, as you know, are not able to provide the spine with the necessary support.
Osteochondrosis is divided into three types: lumbar, thoracic and cervical. For each part of the spine , different exercises should be performed, but training the back muscles in general, regardless of the type of osteochondrosis, is considered an ideal method for preventing the appearance of back pain. This will stop the development of an existing disease and prevent the displacement of the pain center.
Therapeutic exercises for osteochondrosis should be performed very carefully and at an extremely slow pace, with the presence of a doctor. Like any other type of treatment and prevention of back problems, therapeutic exercises have a number of rules and features that must be taken into account when performing in order to avoid injuries and negative consequences:
- ruled out the performance of any exercises during an exacerbation of the disease;
- during exercise, pain should not occur, that is, when it causes discomfort, it should be stopped immediately;
- It is necessary to alternate exercises for the back with exercises for the press and with exercises aimed at relaxing these muscles;
- exercises need to be performed smoothly, avoiding sudden movements.
Depending on the stage of the disease, there are several different sets of exercises for the treatment and prevention of osteochondrosis. At the stage when the exacerbation of the disease has just passed and pain is still present, they perform a set of exercises in the supine position and with a minimum number of repetitions of each exercise. This complex is considered the most sparing, since the load on the musculoskeletal system is minimal and the possibility of injury is almost zero. Such complexes include exercises for relaxation and muscle stretching. In the second period, you can already begin exercises to strengthen muscles not only in the supine position, but you can also slightly increase the number of repetitions.
At the moment when the pain receded completely, do not stop training. In this period, it is important to continue to engage in order to reappear back pain, because the disease is always easier to prevent than to treat, including osteochondrosis. Treatment, gymnastics, the right way of life - all this will help get rid of this common ailment or facilitate its manifestations.
With cervical osteochondrosis, the following exercises are indicated:
1. Stand or sit on a chair. Hands down along the torso. Tilt your head as far down as possible. Repeat 3 times.
2. In the same position, try to press the seals against your chest. Make 5 such movements.
3. Put your palm on your forehead, and creating resistance with your palm, try to stretch your head forward
4. Sit on a hard chair. The back is straight. Make smooth bends to the sides 5 times in each direction.
For osteochondrosis of the thoracic spine, perform the following exercises:
- Sitting on a chair, spread your arms as far as possible to the sides and stay in this position for a few seconds.
- Standing on all fours, bend your back, do it 5-10 times.
- Sitting on a chair, get your hands behind your head and bend back. Make 5 such movements.
With osteochondrosis of the lumbar, hang on the crossbar for a minute, tilt to the sides, sitting on a hard chair, move the pelvis back and forth, push-ups and turns to the sides.