Exercises for osteochondrosis

Exercise is an effective method of treating osteochondrosis: it helps to tone the muscles, improve the functions of the musculoskeletal system, joints. It is recommended to be used in parallel with other methods, such as massage, manual therapy.

Osteochondrosis is a disease of the spine, characterized by degenerative changes in the intervertebral discs, which lead to loss of their density and integrity (cracks appear). The load on the spine can cause the disc to move toward the spinal canal (disc protrusion) or the extension of the pulposus nucleus from the surrounding fibrous ring (intervertebral hernia).

As a rule, the development of the disease is stimulated by a sedentary lifestyle, infrequent physical activity (the tone of the musculoskeletal apparatus of the spine is reduced). Special exercises can slow the course of osteochondrosis.

Regular exercise therapy aimed at stretching the vertebrae has a positive effect on the condition of the spine and the body as a whole:

• back muscles strengthen;
• oxygen and nutrient flow to cartilage and bone tissue of the spine is improved;
• normalizes blood circulation, cartilage metabolism;
• the process of removing toxins and toxins is accelerated.

A set of therapeutic exercises is used both to alleviate the condition with osteochondrosis and to prevent the onset of the disease.

The figure shows a part of the spine, the area where the intervertebral disc is located (between the vertebrae) is circled in black. The intervertebral disc acts as a shock absorber - it protects the vertebrae from rubbing against each other when walking, sitting and exercising. With an inactive lifestyle, in the human body, metabolism is disturbed, as a result of which the intervertebral discs do not receive the necessary amount of nutrients - thus degenerative changes begin, the pulposus nucleus loses moisture and the elasticity of the disc. This, in turn, leads to an increase in the load on the vertebrae and, in fact, on the entire spine and back muscles.

The effect of exercises

In the acute period of osteochondrosis course, therapeutic exercises are not used. To improve patient well-being, spinal alignment is described along its axis. An increase in the distance between the vertebrae leads to muscle relaxation, a decrease in irritation of the nerve roots (pain decreases). With an exacerbation of the disease, it is recommended to change the soft bed to a firm one.

Therapeutic exercises have a positive effect in the early stages of osteochondrosis development. Stimulates biological and physiological processes within the body: blood circulation is improved, muscle tone is improved, the functions of the spinal movement segment are restored.

In general, regular use of therapeutic exercises helps:

• strengthen the muscles of the hands and the musculoskeletal apparatus;
• improves blood circulation and lymphatic circulation;
• increase of metabolic processes in the affected tissues of the spine;
• correct the wrong attitude;
• restoration of support and motor functions of the spine.

In the early stages of osteochondrosis, physiotherapy aims to reduce the irritation of nerve roots in contact with the affected intervertebral discs. Despite the positive result from the use of gymnastics, it is necessary to perform only those exercises that do not cause added pain.

Indications for exercise therapy

The main purpose of exercise is to strengthen the muscles, the cartilage tissues that support the vertebrae. Exercises should be done slowly, without sudden movements, completely relaxed.

It is not worth working hard during lessons: only moderate loads contribute to recovery (metabolism improves, muscle condition improves, spine work resumes, intervertebral disc shock absorption functions).

It is not recommended to perform exercises with acute pain and without first consulting a doctor. It is better to engage in physical education under the supervision of a qualified specialist (physiotherapist), but you can do it yourself.

To achieve a positive result, training must be conducted daily. First, all the exercises are repeated no more than 5 times, then the number of approaches increases to 10-12 times (as the muscles are strengthened).

Frequency of performing physiotherapy exercises

All exercises prescribed by a doctor for the treatment of osteochondrosis should be performed regularly. In addition, patients whose activities involve sedentary work are advised to warm up directly in the workplace (when possible, but preferably every hour).

Muscle strengthening is necessary in any case. Even light exercise with their regular performance will help avoid recurrences of the acute phase of osteochondrosis, reducing the intensity of pain.

The effect of using physiotherapy exercises for spinal diseases is felt immediately after school hours (with properly chosen gymnastics). The choice of a set of exercises should be made by a physician from the general appearance of the disease (stage of development of osteochondrosis, type of damaged structures, form of the disease).

You do not need to stop exercising. If you do not feel well, there is no relief, you should contact your doctor: he will prescribe a new set of exercises.

When is exercise contraindicated?

Performing exercises for osteochondrosis helps improve well-being, preventing vertebral fusion during destructive processes in the spinal discs. Basically, its use is recommended for all patients, but exceptions are possible.

Exercise therapy is contraindicated in such cases:

• acute period of osteochondrosis course;
• postoperative period (in the early stages of spinal recovery);
• neurological diseases associated with impaired coordination of movement;
• high blood pressure;
• disorders of the vestibular apparatus;
• blurred vision (severe myopia), high intraocular pressure;
• cardiovascular system dysfunctions (for example, arrhythmia);
• deterioration of the patient's condition due to a complication of a chronic disease, a serious illness.

Physical education is not performed: on an empty stomach, after eating or excessive physical work.

A positive result from the use of physical education is possible with an integrated approach to the implementation of therapeutic exercises. In this case, only those exercises should be done, after which the muscle condition improves significantly (work capacity increases, tension decreases).

If you feel worse during or after exercise, it is best to stop them and make sure you go to the doctor.

Cervical osteochondrosis: which exercises are effective?

The disease is manifested in different segments of the spine, but most often degenerative-dystrophic changes are observed in the cartilaginous and bony structures of the cervical region. The main reason is constant staying in an uncomfortable tense position. People over 25 are most prone to developing the disease.

No special physical training is required to engage in physiotherapy exercises with cervical osteochondrosis. Each patient can easily do the following exercises:

1. We sit in a chair, straighten our backs, stretch our necks. Then do 5-10 slow turns of the head: on the left and right side (try to turn the neck as much as possible). The result of physical education is an improvement in the motor functions of the cervical vertebrae.
2. In a standing position, tilt your head down, trying to reach your chin to your chest. Repeat the slopes 10 times. (If it is not possible to reach the chest, try to bring the head as close as possible).
3. We sit at the table, leaning on it with our elbows. We place the palm on the temple, tilt the head sideways, while creating resistance by hand (stay in this position for about 10 seconds). We do the exercise no more than 10 times with a break of 8-10 seconds. The effect of performing such gymnastics is to strengthen the lateral muscles of the neck.
4. We lie on our stomachs to ensure complete muscle relaxation. We place our hands along the body (palms up). Then, with slow movements, turn the head left, then right (up to 10 turns in each direction), constantly returning to the starting position: face down.
5. We sit, lean forward, inhaling deeply (head reaches chest). On extraction, we return to the starting position, throwing our head back. Repeat the exercise 10-15 times.

All exercises are recommended to be performed in combination with other types of therapeutic exercises. Systematic performance of such a physical education with osteochondrosis of the cervix strengthens the muscles, helps relieve pain.

Exercises for the shoulder girdle muscles

The shoulder joint connects the clavicle, the shoulder blade, the arm bones, thus ensuring greater mobility of the upper limb. The wrong posture, formed over the years, leads to a reduction of its functions: the bending and stiffening of the shoulders appears. With chronic shoulder girdle tension, rib mobility deteriorates, breathing becomes difficult.

Exercises aimed at developing shoulder girdle muscles are used to prevent the onset of spinal diseases: osteochondrosis and intervertebral hernia.

It is not recommended to start exercising after injuries or damage to the shoulder joint without consulting a doctor.

While doing gymnastics, it is necessary to monitor the posture, the correct position of the legs (they should be as wide as the shoulders) and the body (you can not bend forward). Only then will the load on the back, arms, neck muscles and shoulder girdle be evenly distributed.

The first exercises are performed slowly, then gradually increase the speed of movements. This technique of performing gymnastics prevents the appearance of muscle pain after exercise.

Exercises for the development of the shoulder girdle, shoulders, consist of the following exercises:

1. We place the legs shoulder-width apart, placing our hands on the belt. We make turns with the shoulders forward, then in the opposite direction.
2. I placed the injured hand on the healthy shoulder. We place the second hand on the elbow of the unhealthy limb, carefully pulling the injured arm up to the tip.
3. We take the hands behind the back, tie them in a lock so that the diseased limb is on top. Gently pull the affected arm with the healthy limb down.

This type of exercise improves blood circulation, speeds up metabolic processes in damaged tissues. Gymnastics from the school physical education program has a similar effect.

With osteochondrosis, energy loads are not desirable, as they can increase pain. A regular light warm-up gives a positive effect: a feeling of joy appears, the pain is reduced.

In case of cervical and shoulder disease, in addition to exercise, the use of compresses based on Dimexide and Bishof is allowed.

A set of exercises for thoracic osteochondrosis

Spinal deformity in the chest region is the result of poor posture, weakening of the spine muscles due to lack of regular exercise. Degenerative changes in this part of the spine often lead to disruption of the respiratory and cardiovascular systems: angina pectoris, arrhythmia, pulmonary and heart failure occur.

This is why physical therapy is so important. Performing a set of properly selected exercises will allow you to resume motor functions of the spine segments, release blocked vertebrae, and reduce pain attacks.

Elimination of the main symptoms of osteochondrosis of the thoracic spine contributes to physical education, which consists of the following exercises:

1. To perform the exercise, you need to get a roller with a diameter of up to 10 centimeters (a rolled towel will do). We lie on our backs, place a roller under the chest region (bottom of it). Putting your hands under the back of your head, slowly raise your back (repeat several times). Next, we move the roller along the spine (up), do the exercise again. Uniform study of different parts of the chest region stretches the spine, tones the muscles.
2. Get up on all fours: bend your back as much as possible, stay in this position for a few seconds (keeping your head straight). After that, we take the starting position, then repeat the exercise.
3. Lie on your side, bending your knees. Pull the right leg up (strain the muscles, move the thigh sideways to the maximum), adjust the position of the leg for 5-10 seconds and lower it. We repeat the same with the second leg.
4. Lie on a flat surface with your abdomen, place your hands under your head. During breathing, we raise our shoulders and body, while exhaling, we return to the starting position. We do the exercise at least 3-4 times. As the muscles get stronger, we increase the number of approaches.
5. We sit in a chair (with our backs), lean on it with our backs. We lean back in order to feel how the muscles of the chest region are stretched. After that, we make smooth turns forward. It is necessary to make 4-5 such approaches.

Doctors do not recommend muscle overload during exercise therapy. Only moderate gymnastic exercises can bring benefits and pleasure, help restore the spine after an illness.

Exercises for lumbar osteochondrosis

There is an opinion that back pain is the payment of humanity to walk straight. After all, it is this part of the spine that holds all the load when you walk, acting as a shock absorber.

As practice shows, people who neglect an active lifestyle suffer from low back pain much more often. Daily exercise not only helps to get rid of unpleasant pain, but also to prevent the development of degenerative-dystrophic processes in the bones and cartilage tissues of the musculoskeletal system.

Therapeutic exercise for lumbosacral osteochondrosis strengthens, stretches the dorsal and abdominal muscles. In the first lessons, the exercises are performed lying down: in this position, the load on the back is small, there is no risk of added pain.

The positive effect of using gymnastics is manifested in the following:

• improving blood and lymph circulation;
• normalization of metabolic processes in bones, cartilage tissues of the spine;
• elimination of congestion in the pelvic organs;
• muscle strengthening;
• withdrawal of spinal cord nerve roots;
• restoration of musculoskeletal system functions.

Gymnastics promotes the production of protein in muscle tissue. Entering the body, they stimulate the work of key systems.

The following exercises can alleviate the condition with lumbar osteochondrosis:

1. We lie on our backs, firmly pressing our lower backs to the floor, bending our knees. We stretch our arms at our feet, try to hug them (while we do not lift our lower back off the floor! ). We stay in this position for 5 seconds, lower, relax the muscles. Repeat the exercise 40 times (for two groups).
2. We join the legs, pull them to the stomach, bending at the knee. We shake the legs with the hands, adjust the position, after which we slowly extend the head to the knees. We sink to the floor (slowly), returning to the starting position.
3. Stand on all fours, keep your back straight. Cross with the left hand, bending the torso in the same direction and then to the right (when we turn we hold the body bent for a few seconds). Repeat the exercise (at least 10 times).
4. Starting position - on all fours. Raise your head by arching your back. Then we do everything in reverse order: we lower the head, arcing smoothly the spine.
5. Stand up straight: keep your legs straight, put your hands on the belt. We bend forward and backward as much as possible. You need to make 10 deep slopes in each direction.
6. We sit on the floor: we raise our hands up (palms "look" forward), we bend at the feet, trying to touch the toes with our hands. This type of gymnastics helps to strengthen the muscles of the spine and abdomen: when you bend forward, the back works, while moving backwards, the press.

Treatment of lumbar osteochondrosis should aim at restoring spinal functions, eliminating pain and is performed in a complex way. In addition to drug therapy, massage procedures, withdrawal, physiotherapy exercises have a positive effect. Strengthens muscular corsets, helps reduce the load on the spinal discs.