Exercise therapy for osteochondrosis: effective exercises, principles and rules of implementation

The term "osteochondrosis" refers to a pathological condition that is characterized by a violation of the structure of the intervertebral discs and tissues of the bone and / or cartilage elements. These changes lead to deformations and a decrease in elasticity. As a result, spinal stability is lost, nerve endings get pinched, muscle fibers are constantly in tension.

Ignoring the pathology leads to various complications that pose a serious threat to the health of the patient. Currently, there are many effective treatment regimens for osteochondrosis. Exercise therapy is one of the important stages of any of them. Regular physical therapy exercises significantly increase the effectiveness of treatment and prevent the development of negative consequences.

Osteochondrosis: concept

The disease is characterized by the occurrence of dystrophic changes in the structures of the spine. The pathology development process is launched under the influence of any provoking factor. As a rule, the latter plays the role of an uneven load distribution.

In addition, the following diseases and conditions are the causes of osteochondrosis:

1. Obesity.
2. High-intensity physical activity or, conversely, a lifestyle that does not imply motor activity.
3. Metabolic disorders.
4. Various kinds of injuries.
5. Smoking
6. Abuse of alcohol.
7. Staying long under stress.

At the initial stage of the development of the disease, a person feels slight discomfort in the back. Over time, severe pain appears, limb sensitivity decreases, stiffness occurs during motor activity. In addition, the general condition worsens. A person quickly gets tired, often annoyed. With timely access to a doctor, the development of the pathological process can be stopped.

With osteochondrosis, exercise therapy is able to improve the condition of the musculoskeletal system. As a result, the spine and surrounding tissues are strengthened and perfectly tolerate stress.

The benefits of physical therapy

With spinal osteochondrosis, exercise therapy is prescribed in almost all cases. This is due to its enormous benefits:

1. The circulatory process is normalized. As a result, tissues receive the necessary amount of oxygen and nutrients.
2. The distance between the vertebrae increases, as a result of which the discs experience a lesser degree of load.
3. The spine acquires physiological bends, the posture is leveled.
4. Increased performance.
5. Pain is stopped by the release of previously pinched nerve endings.
6. Strengthens the back muscles, making exercise more easily tolerated.
7. The risk of various types of injuries is reduced.
8. Metabolism is normalized.

With osteochondrosis, exercise therapy can be practiced in any comfortable conditions.

Contraindications

Despite the enormous benefits, physiotherapy exercises in some cases are not prescribed. Contraindications are the following conditions:

1. The period of exacerbation of osteochondrosis, accompanied by intense pain.
2. Spinal cord compression due to the formation of an intervertebral hernia.
3. The presence of inflammatory processes in nearby tissues.
4. Instability of the vertebrae.
5. The presence of bacterial and viral infections.
6. Sudden jumps in blood pressure.
7. The presence of neoplasms in the spine (both benign and malignant).

Persons with serious pathologies of the cardiovascular system need to deal only in the clinic in the office of exercise therapy. During the exercise, patients are under medical supervision.

General principles

Exercise therapy for osteochondrosis of the spine is allowed only if all of the following conditions are met:

1. The room must be well ventilated.
2. If there is pain, the training is canceled.
3. Clothing should not constrain movements. Ideally, if it is sewn from fabrics of natural origin.
4. All movements should be smooth.
5. The number of repetitions needs to be increased gradually.
6. Just before and after the lesson, you need to measure your pulse and blood pressure. If they are significantly lower or higher than normal, the degree of load must be adjusted.

In addition, before starting independent training, you need to visit the exercise therapy room 1-2 times. Osteochondrosis can only recede if all exercises are performed correctly.

Exercise therapy for cervical osteochondrosis

This section of the spine contains a large number of blood vessels responsible for the nutrition of the brain. That is why patients suffer from frequent episodes of migraine and dizziness. According to reviews, with cervical osteochondrosis of the spine, exercise therapy in a short time helps to get rid of unpleasant symptoms.

A set of recommended exercises:

1. Lie on your back. Legs should be straight. Stretch your arms along the body. Raise your head and legs slightly. Hold in this position for at least three seconds. The number of repetitions is from one to three.
2. The starting position is the same. Extend your arms in front of you. Pull them to the ceiling in turn. In this case, the blades must be torn off the floor. The number of repetitions is from six to eight.
3. The starting position is the same. Stretch your arms along the torso. Keep your shoulder blades off the floor and bring them together. Hold the end position for four seconds. The number of repetitions is from four to six.
4. Lie on your right side. Extend your left arm along the torso. On inspiration, lift it up. Lower as you exhale. The number of repetitions is from two to four.
5. Lie on your stomach. The surface should be smooth and solid. Place your hands on the back of your head. Raise your head slightly from the floor. Hold her in this position for about four seconds. The number of repetitions is from two to four.

The main task during the exercise is not to overload the muscle fibers of the neck. Violation of this condition will be evidenced by the pain that occurred during training.

Exercise therapy for cervicothoracic osteochondrosis

Most patients complain that with this form of the disease, their sleep is significantly disturbed. This is due to the presence of pronounced painful sensations, the intensity of which remains the same when changing the posture. According to reviews, after several exercise therapy for osteochondrosis of the cervical and thoracic, the painful symptom practically disappears.

A set of exercises:

1. Take a standing position. Place hands at shoulders. Elbow circularly in opposite directions alternately.
2. Lie on the floor. Straighten your legs, arms extend along the torso. Raise your head slightly from the floor, turn it to the left. Hold her in this position for four seconds. Lower. The number of repetitions is from four to six for each side.
3. Lie on your right side. Place your left hand on your hip. As you exhale, bend your knees and try to squeeze them to your chest. On the inhale, straighten the limbs. The number of repetitions is from two to four.
4. Lie on your stomach. Place palms under the chin. Slowly try to touch the buttocks with your heels. The number of repetitions is from four to eight.
5. Sit on a chair. Tilt your head to the right, trying to reach your shoulder to your ear. Repeat on the other side.

To make the treatment as effective as possible, doctors do not recommend carrying bags hanging on their shoulders. It is advisable to purchase a backpack.

Exercise therapy for breast osteochondrosis

This form of the disease is diagnosed least often. This is due to the least mobility of the thoracic region.

Exercise therapy for osteochondrosis in this case helps to strengthen the muscle corset and normalize the process of pulmonary ventilation. Because of the painful sensations, many patients cannot take a deep breath, resulting in various disorders.

A set of exercises:

1. Lie on your back. Bend your legs, knees with your hands to pull to the chest. The loin should be torn off the floor. It is allowed to resort to the help of third parties. Lock the position for four to five seconds. The number of repetitions is two.
2. Lie on your stomach. Hands spread apart. At the same time tear off the head and upper limbs from the floor. Lock the position for three to four seconds. The number of repetitions is five.
3. Get on all fours. On inspiration, lower your head down, arching your back. Feel the tension of your back muscles. Raise your head up, arching your back. The number of repetitions is five.
4. Lie on your back. Extend your arms behind your head. Tear straight legs off the floor. Try to get the floor behind your head with your fingers. Lock position for two seconds. The number of repetitions is three.

It is important to avoid sudden movements. All exercises should be performed smoothly.

Exercise therapy for lumbar osteochondrosis

This spine is most often affected. This is due to its anatomical features. In addition, he experiences an increased degree of stress.

A set of exercises:

1. Lie on the floor. Raise your legs, bend them at the knees. Imitate cycling.
   
2. Lie on your back. Hands spread apart. Right to reach left. The housing can be rotated. Then reach with your left hand to your right. The number of repetitions is 10-12.
3. Lie on your stomach. Take your head and legs off the floor at the same time. The number of repetitions is from four to six.
4. Get on all fours. Turn your hands to the sides one by one. The number of repetitions is 8-10 for each limb.
5. Lie on your stomach. Stretch your arms in front of you. Raise your head. Take your left limb back. Repeat the same with your right hand. The number of repetitions is 10-12.

To increase the degree of effectiveness of exercise therapy for lumbar spinal osteochondrosis, self-massage is recommended regularly.

Simplified complex

Some people do not have the opportunity to engage in comfortable conditions. But even without exercise therapy for osteochondrosis of the spine (lumbar, thoracic and cervical) can not do. In such cases, you can even engage in work.

Simplified complex:

1. Sitting on a chair, alternately raise and lower hands. The number of repetitions is 10-12.
2. Slowly turn your head to the right, then to the left. The number of repetitions is 10 for each side.
3. Sitting on a chair, raise and lower your shoulders. The number of repetitions is from four to six.
4. Turn the housing to the right, then to the left. The number of repetitions is 10.

These exercises are just as effective, but you can perform them anywhere at a convenient time.

Doctors Recommendations

Experts advise to avoid sudden movements. Even with regular exercise, it is very easy to provoke an exacerbation. If you need to tilt down, it is recommended to squat with a straight back.

To achieve a stable period of remission, it is necessary to abandon smoking and the use of alcohol-containing drinks.

Finally

Physical therapy is one of the main points of treatment for osteochondrosis of the spine. Against the background of regular classes, the process of development of dystrophic changes in soft tissues and bone structures stops. In addition, during exercise exercises for osteochondrosis, muscle corset is strengthened.