The back brings down and characteristic clicks and a crunch are heard - all these are the first symptoms of osteochondrosis. It is necessary to begin to strengthen the lower back and exercise therapy, which will help with osteochondrosis of the lumbar spine. The ailment appears due to the deposition of salts, causing pain during bends and turns. This suggests that a person rarely or not at all does any physical activity. So, we will figure out how to properly charge for the lumbar spine in osteochondrosis.
Pathology Description
Osteochondrosis of the spine is characterized in that it affects both the intervertebral discs and the musculo-ligamentous apparatus. The blood vessels, peripheral nerves, spinal cord and brain, and central nervous system are later involved in the process.
Complex therapy of this pathological condition is carried out in various directions. It includes: medication, massage, physiotherapy and acupuncture. However, therapy will be inferior if you do not accompany it with a dosed regular physical activity, that is, charging from osteochondrosis of the lumbar.
Efficiency
Despite the existing erroneous opinions, charging with osteochondrosis of the lumbar most often does not require heavy physical effort from the patient. Short-term, insignificant, but regular activity on an ongoing basis will suit even elderly patients. At the same time, no special gymnastic devices are needed here, that is, charging can be done at home.
It is worth noting that some components of physiotherapy exercises are carried out under the supervision of a specialist on special devices - simulators, Evminov's board, gymnastic bar.
Charging with osteochondrosis of the lumbar spine helps to achieve the following positive results:
- The curved column of the spine is aligned.
- The spaces between the vertebrae widen, the restrained roots of the nerves are released.
- The circulation of blood in adjacent tissues and the blood supply to the spinal cord and brain are improved.
- The articular range of motion is expanding.
- Muscle corset is strengthened.
- The risk of osteochondrosis complications is reduced.
We learn how to perform it correctly.
Charging requirements
Physiotherapy is an important component of the treatment process, as it strengthens the entire region of the spine. Weak muscles contribute to the deformation of the spinal disc. Strong muscles really effectively keep the weight of the whole body. In addition, exercises for osteochondrosis of the lumbar spine help to get rid of salt deposits in the back, and muscle training allows you to fill in the vacant voids. With regular charging, with osteochondrosis of the lumbar, salt is polished and painful sensations are reduced.
Lumbar osteochondrosis should be treated by constantly doing exercises, every day for 15-20 minutes. It’s never too late to start practicing, but it’s better to do it as soon as the first manifestations occur.
Anxiety symptoms
They imply:
- persistent pain in the lumbar;
- numbness of the body, pain from various movements;
- its strengthening under loads, the return to the pelvic area.
In order to dispel doubts, you need to visit a specialist who will confirm or refute the diagnosis, advise on ways to get rid of the disease and talk about possible complications when charging for osteochondrosis of the lumbar at home.
Gymnastics and healthy nutrition will save you from excess weight, return mobility to the lower back. You need to start with an easy and all the time to complicate classes, increase the number of repetitions and the amplitude of movements.
All the time you need to prepare the cardiac system for the planned loads, doing the initial warm-up. A good effect allows you to get turns to the sides, hanging on the horizontal bar. In the treatment of osteochondrosis, compliance with the recommendations of doctors is required for an excellent result from training.
Exercise Rules
Charging with osteochondrosis of the lumbar begins with a preparatory warm-up. Initially, you need to do exercises while lying down, reducing lumbar tension. The main thing is to engage smoothly, without rushing. If knee pain appears during exercise therapy, a roller can be placed to mitigate.
For the sacral vertebral region, exercises must be performed, given the following recommendations:
- First you need to consult a doctor.
- Physiotherapy on the background of osteochondrosis should be carried out daily and constantly and best of all in the morning.
- Engaged in clothing made from natural fabrics.
- If pain occurs, then stop.
- Lumbar training cannot be performed abruptly to avoid complications.
- Exercise is done at home, and you need to train yourself to exhale without delay.
- In the class, retract the buttocks and abdomen.
Gymnastics helps with osteochondrosis of the lumbar spine, preventing the destruction of discs between the vertebrae. Vertebrae on the back stretch, nerve endings are not compressed, muscle pains and cramps disappear. If you do exercises in case of osteochondrosis of the lumbar in the morning, you need to make sure that at another time an hour passes after eating. The positive dynamics of the recovery process for the lumbar region appears after about two months.
A set of useful exercises
With osteochondrosis, physiotherapy strengthens the gluteal, femoral and lumbar muscles. It must be remembered that the human spine begins with the toes, it is imperative to massage them and take care of them. Yogis, gymnasts and ballerinas have a flexible body, because they develop it from the crown of the head to the tips of the fingers. Flexibility of the back is a sign of youth at any age.
Exercise therapy and physiotherapy for osteochondrosis of the lumbar spine, a healthy lifestyle and healthy nutrition are effective prevention. The disease will not develop.
Stages of physiotherapy exercises
First of all, you need to do a little warm-up, prepare for physical exercises for the spine beforehand. Typical school exercises are performed, such as twisting the neck, then shoulders, making a mill, moving your hands. Tilt the body and rotate in different directions, raise bent knees, twist the pelvis. You need to do the exercises several times until the body warms up, and only then can you start a full-fledged training.
For the back, therapeutic exercises are an excellent assistant, including during home exercises for osteochondrosis of the lumbar.
Physical therapy is carried out in three stages:
- Small loads are made with severe pain in the acute period.
- Less complex exercises are performed with less pain.
- At the last stage, physical activity is carried out after full recovery as a preventive measure.
At each stage, the deep subcutaneous muscles of the abdomen and back are trained. You need to find a house or buy an exercise mat so that the gymnastics takes place safely and painlessly. It’s also worth making a roll of towels, because in some exercises it will be necessary, it will help to remove the load from the lower back. Additionally, you need to wear a special belt that supports the back and warms in cold weather. So, we will consider the most effective exercises for charging osteochondrosis of the lumbosacral spine.
Exercises
Separately, for each stage of the development of the disease, the following physical activities exist. The first stage is acute pain. Conducted lying on your back:
- It is necessary to bend the legs, put a roller under the legs. Bend your toes and arms.
- Spread your toes, insert your toes between them and pull them. Exercise will relieve stress.
- Bend the right leg, straighten the left. Slip on the rug with your left heel, do not rush to bend to the line of your right foot and straighten it again. Do this eight times and then change legs.
- Put your hands along the body. Pull them in turn behind the head up. Bend both legs. Start stretching the right leg to the side. Do ten times and change to the left.
- Retract the abdomen so that the lower back is pressed firmly, and begin to pull one leg to the chest.
- Rotate in a circle in feet, and then in the other direction.
- Bend your legs while lying on your back, alternately bend your knees to the sides.
- Breathe the peritoneum with the diaphragm, inhale - stick out the stomach, exhale - retract.
Charging exercises for osteochondrosis of the lumbar should be performed very carefully.
Stage Two Exercises
At this stage, performing exercises for osteochondrosis of the lumbar region, gluteal and abdominal muscles swing. Consider them:
- It is necessary to bend the legs at the knees lying on the back, inhale and raise the coccyx, lower the exhaling.
- The same starting position. Take a deep breath, quietly raise your head as you exhale, hold the muscles of the press in tension, return to exhale.
- The same starting position, legs straightened, arms extended over the body. It is necessary to strain the buttocks and hold them for ten seconds, then relax and repeat.
- Raise legs and arms, bending in the back and pressing against the surface of the stomach.
- Get up in the pose of the table and begin to move on the surface with your hands, sitting on the ass.
- In the same position, the cat performs the exercise, bending its back up, lowering the chin, and then exhaling down the lower back.
Do each exercise 8-10 times.
Post-Recovery Workouts
During this period, exercises should be performed with particular intensity to strengthen the body frame. It is necessary:
- Train the gluteal muscles. Squat, take your buttocks back and make sure that your knees do not go beyond the line of the feet.
- We simulate swimming on the floor, moving with hands, lying on his stomach, raising his right hand and left foot, then change.
- Exercises for the lower back. Bend your knees, lying on your back, and for each exhale, intensively raise your tailbone.
- Stand on the bar, standing on straight legs and arms, rise from a position, lying on his stomach. This strengthens the entire muscle corset.
These are very effective exercise exercises for osteochondrosis of the lumbar.
At the last stage, active sports are allowed. Perform intensive tasks, run. And also to do yoga asanas, thanks to which both the back is strengthened and the spine is given flexibility. Do the listed exercises for the lower back and with osteochondrosis, and for prevention.
Medical exercises have their own limitations, they must be taken into account. You can not deal with colds, severe lumbar backache and in the absence of mood, so as not to worsen your condition.
Prevention
You need to start actively stretching your back muscles, hanging on the horizontal bar and spinning. Constantly retract the abdomen during exercise. Download the press, as strong abdominal muscles provide lower back health. Start tempering and swimming.
What does charging for osteochondrosis of the lumbar and sacral region give us? After training, metabolism is accelerated, blood circulation is improved, due to which the intervertebral discs are better supplied with useful substances, the load on the spine is reduced.
So, from the article we learned how to do exercises in case of osteochondrosis of the lumbar at home and gave a lot of useful recommendations. The main thing is to carry them out systematically and not be lazy.