The spine is a pillar consisting of 33 vertebrae, fastened together by means of joints, cartilage and ligaments. It serves as the basis of the entire human skeleton, ensures its vertical position, holds all organs in the abdomen and chest in their place. The spinal cord is hidden in it, connected with almost all systems and organs of the human body. The intervertebral discs are responsible for the flexibility, strength and cushioning ability of the spine, the defeat of which leads to osteochondrosis.
What can provoke osteochondrosis
The root cause of the disease is often the incorrect placement of the load on the spine, as a result of which the intervertebral discs become thinner, wear out, lose elasticity. Among the main causes of osteochondrosis are the following:
- injuries;
- overweight;
- smoking, which violates the metabolism and interferes with the regenerative processes of the body;
- sedentary lifestyle;
- weak back muscles;
- systematic or one-time weight lifting;
- genetic predisposition;
- hormonal disruptions;
- variable adverse weather conditions.
These are far from all factors that can provoke osteochondrosis. In life, there can be much more reasons for worsening the condition of the spine, which explains the various symptoms.
Manifestations of osteochondrosis
The most obvious symptom of a disease, the appearance of which is worth seeing a doctor is pain. In the first stages, it can be dull, accompanied by a feeling of stiffness. Sharp pain occurs when the nerve roots are pinched. When moving, it intensifies and can lead to a violation of sensitivity in the area of discomfort. Acute, shooting pain can appear completely unexpectedly and last several hours. Local manifestations of osteochondrosis may be accompanied by:
- Headaches, dizziness, tinnitus, nausea and pain in the hands - with violations in the cervical spine.
- Heart, liver, intestinal and stomach pains - with damage to the thoracic region.
- Backache, limitation of mobility and pain in the legs, which indicates violations in the lumbar region. Very good in this case helps gymnastics. Exercise therapy for osteochondrosis is prescribed almost always.
- Violation of urination, irritation of the sciatic nerve - with problems in the lumbosacral zone.
Physiotherapy exercises are an integral part of complex treatment and an indispensable measure for prevention
Exercise therapy is a complex of moderate physical exertion, used in many diseases associated with dystrophy of muscle strength and restriction of joint movements. A particular complex is prescribed by a doctor, taking into account the characteristics of the disease and the patient's functional capabilities.
The main tasks of exercise therapy for osteochondrosis are aimed at:
- normalization of the tone of the central nervous system;
- activation of blood flow in the damaged sections;
- muscle relaxation;
- stretching and development of certain muscle groups;
- Strengthening the front, rear and side muscles of the spine;
- normalization of nutrition of damaged intervertebral discs;
- the patient’s addiction to domestic, labor and other loads;
- prevention of spinal canal adhesions.
All exercises included in the complex should be performed slowly, sharp movements should be avoided. Any gymnastics complex should include exercises that promote stretching, staging proper breathing and relaxation after exertion.
Exercise therapy for osteochondrosis of the lumbar spine
Osteochondrosis of this department is by far the most common. Since it is this part of the spine that undergoes the greatest daily stresses, regardless of lifestyle. Pathology is accompanied by back pain, sometimes giving to the legs, discomfort in the lower back. Exercise therapy for osteochondrosis of the lumbar spine is a mandatory procedure. Classes will be productive and effective if they are performed regularly, correctly, and if the patient is well-tuned. Overworking in the process is not recommended. Choosing a complex should be based on personal physical fitness.
Exercises for osteochondrosis in the lumbar
Exercise therapy for osteochondrosis of the lumbar can be divided into several complexes, depending on the period of the disease. During an acute course, an exemplary complex may be as follows:
- We are in a prone position. It does not change throughout the entire complex. To begin with, it is worthwhile to perform simultaneous bending and extension of the hands (into a fist) and feet.
- Proceed to warm up the legs. Left bent at the knee. We bend and unbend the right one, sliding the heel across the bed. We do 8 repetitions and go to the left foot.
- Kneading the upper body by alternately raising arms up.
- Next, we bring the hands to the shoulders, bend them and make circular movements.
- Then the legs bent at the knee are pulled to the stomach without the help of hands.
- The legs are bent at the knees, the feet together, alternately we move the knees to the sides.
- The next starting position is legs apart. Circular movements of the feet in and out.
- We finish the complex with diaphragmatic breathing.
At the time of acute pain with osteochondrosis, it is better to observe bed rest. In order not to aggravate osteochondrosis of the lumbar spine, exercise therapy in this case is of a general strengthening character and serves rather hygienic purposes. Exercise that causes pain should be avoided. Each is worth an average of 8 times. The pace should be slow.
With a decrease in pain, you can proceed to special exercises that increase the strength of the abdominal press muscles and those involved in the flexion and extension of the hips. Exercise therapy for osteochondrosis of the lumbar spine in the subacute period may include the following exercises:
- At the beginning of the complex, we take a lying initial position. We start with the simultaneous flexion / extension of the feet.
- Then alternately bend and unbend the knees.
- We bend one leg, the second we take aside. After several repetitions, we change the legs.
- Next, we bend both legs in the knee and raise the sacrum, while the spine is slightly bent.
- The legs are still bent at the knee, we continue the complex by raising the head and shoulders. Hands on the stomach.
- Legs bent at the knees are pulled to the stomach.
- We strain the gluteal muscles for 5-7 seconds.
- We change the position, we stand on our knees. We sit on your heels without taking your hands off the bed.
- Starting position on the knees, legs apart. Turns of the torso with raising your hand: right - up the right hand, left - up the left hand.
- Exercise "kitty": arch your back up. When you return to its original position, the spine does not bend down.
- Now we try to touch the left hand with the right knee. And vice versa - with the left knee to the right hand.
- We lie down on the stomach, it is desirable to place a roller under it. Alternately raising legs 3 cm from the couch. We hold in position for an average of 5 seconds.
- Coup. We spread our arms to the sides and tear our heads and shoulders off the bed, delay for 5 seconds.
- Then, one by one, we spread our legs to the sides.
- We turn over on the stomach, put our feet on the roller and raise the sacrum due to the curvature of the lumbar.
In exercise therapy for osteochondrosis of the lumbar at the end of the subacute period, exercises that strengthen the muscles of the back should be gradually introduced. The pace can be increased. All movements are performed on inspiration, the output must be taken to its original position. Exercises 4,5,6 and 7 can be repeated in a circle several times, they are the most important. With a diagnosis of osteochondrosis, lumbar exercise therapy - even during remission - should exclude activities that are characterized by uncoordinated movements and turns, sudden changes in position. For example, do not engage in tennis, running over rough terrain, fast dancing or rhythmic gymnastics. Exercise therapy for osteochondrosis of the lumbar spine contributes to:
- strengthening the muscles of the lower back and lower extremities;
- release of restrained nerves;
- the expansion of the spaces between the vertebrae.
Thoracic osteochondrosis: how therapeutic gymnastics helps
Osteochondrosis in the chest area is not as common as in the lumbar or cervical. This is due to the lower mobility of the vertebrae of this department, respectively, they are less susceptible to damage. Physiotherapy exercises for this disease should contribute to:
- increase the mobility of the thoracic region, its intervertebral and costal vertebral joints;
- elimination of muscle spasm and stiffness in the damaged area;
- improved lung ventilation.
Exercise therapy for breast osteochondrosis: exercises that help
Before you begin the implementation of the complex, you can slightly prepare. This will significantly increase the effectiveness of exercise therapy. Training can include a warm shower and simple exercises, such as turning the body, swinging your arms and legs. The implementation of the basic complex of exercise therapy, with daily repetition, will achieve a remission of the disease, but first you should definitely consult a doctor. So:
- We accept the position on the stomach. We put our hands behind our heads, we spread our elbows to the maximum. Slowly and smoothly raise the shoulders and upper torso, then we begin to turn the elbows up and down. Do 5 repetitions.
- Without changing position, we stretch our arms in front of us. Raise the body, completely tearing off the chest from the floor. Then we place our hands along the body and repeat the rises.
- Lying on his stomach, put his hands back and fasten them into the castle. Raise the closed limbs and bend as much as possible. We freeze in this position for a couple of seconds, smoothly return to the original position.
- Being in an upright position, the hands are placed on the shoulders. Raise one shoulder, while lowering the second as much as possible, the head follows the shoulder, which goes down.
- Sitting on a chair, we place our hands on the belt. Slowly raise the shoulder girdle and gradually return to the original position. Do 5 repetitions.
- In a position on a chair, with a gymnastic stick, inhaling deeply, we raise our arms upward, as far as possible we reach for a sports apparatus. On exhalation, we return to the original position.
- In the standing position, we lay the gymnastic stick over the shoulders. Holding on to the ends, we carry out turns left and right, up and down. We do everything very carefully.
Auxiliary complex for exacerbation
In the period of exacerbation, when any movement causes pain, it is better to refrain from doing exercises. When the pain begins to subside, medication can be supplemented with gymnastics, which will help to relax the clamped muscles. Charge several times a day:
- We stand on our knees. Gently raise your head up and simultaneously bend your back down. Take a deep breath. When you feel the maximum muscle tension, exhale gently and return to the original position.
- Kneeling on a hard surface, hands freely placed along the body. Inhaling, gently raise your hands up and make a slow forward bend. We linger, lower the limbs and only after that we return to the vertical position.
- We accept a position on the stomach, with straight arms extended forward. Slowly lift the right hand and left leg up. We linger, gently lower ourselves, repeat with the opposite arm and leg. Do 5 repetitions.
Water gymnastics with osteochondrosis
The aquatic environment is unusually suitable for the implementation of specially designed complexes aimed at the treatment and prevention of osteochondrosis. Performing exercises in water has a number of undeniable advantages:
- the aquatic environment a priori will not allow you to make sudden movements:
- work in water involves all muscle groups;
- the risk of spinal injury is minimized.
Performing exercise complexes is possible only under the supervision of experienced instructors.
Contraindications for water procedures
A contraindication to a visit to the pool can be the presence of skin or infectious diseases in the acute period, severe pathologies of the cardiovascular system, diathesis, conditions for which a convulsive syndrome is characteristic .
Osteochondrosis is a very unpleasant disease that causes a lot of discomfort and pain. Exercise therapy for lumbosacral osteochondrosis and its other types, as part of a comprehensive treatment, can significantly improve the patient's condition. Therefore, if a course of physiotherapy exercises was prescribed , it should be performed methodically, in accordance with the instructions, and then gymnastics will give the long-awaited relief.