Exercises for osteochondrosis

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

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

As a rule, the development of the disease is favored by a sedentary lifestyle, rare physical activity (the tone of the musculo-ligament apparatus of the spine decreases). Special exercises can slow down the course of osteochondrosis.

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

• the back muscles are strengthened;
• improves the flow of oxygen and nutrients to the cartilage and bone tissues of the spine;
• normalizes blood circulation, metabolism in cartilage;
• 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 part of the spine, the area where the intervertebral disc is located (between the vertebrae) is circled in black. The intervertebral disc plays the role of a shock absorber - it protects the vertebrae from friction against each other when walking, sitting and exercising. With an inactive lifestyle, in the human body, the metabolism is disturbed, as a result of which the intervertebral discs do not receive the necessary amount of nutrients - this is how degenerative changes begin, the pulpy 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 the exercise

In the acute period of the course of osteochondrosis, therapeutic exercises are not used. To improve the patient's well-being, stretching of the spine along its axis is prescribed. 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 hard one.

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

In general, the regular use of therapeutic exercises helps:

• strengthen the muscles of the hands and the musculo-ligament apparatus;
• improve blood flow and lymphatic circulation;
• improve metabolic processes in the affected tissues of the spine;
• correct incorrect posture;
• restore the load-bearing and motor functions of the spine.

In the early stages of osteochondrosis, physiotherapy is aimed at reducing irritation of the nerve roots in contact with the affected intervertebral discs. Despite the positive result of using gymnastics, it is necessary to perform only those exercises that do not cause increased pain.

Indications for physical therapy

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

It is not worth working too hard during classes: only moderate loads contribute to recovery (improves metabolism, improves muscle condition, resumes work of the spine, cushioning functions of the intervertebral discs).

It is not recommended to perform exercises with acute pain and without first consulting a doctor. It is best 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 done every day. First, all exercises are repeated no more than 5 times, then the number of approaches is increased to 10-12 times (as the muscles are strengthened).

The frequency of performance of physiotherapy exercises

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

Strengthening the muscles is necessary on every occasion. Even light workouts with their regular performance will help to avoid relapses of the acute stage of osteochondrosis, reduce the intensity of pain.

The effect of using physiotherapy exercises for diseases of the spine is felt immediately after classes (with properly selected gymnastics). The choice of a set of exercises should be carried out by a doctor from the general picture of the disease (the stage of development of osteochondrosis, the type of damaged structures, the form of the disease).

It is not necessary to stop physical activity. If you feel unwell, there is no relief, you should contact your doctor - he will prescribe you a new set of exercises.

When is exercise contraindicated?

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

Carrying out physical therapy is contraindicated in such cases:

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

Physical education is not carried out: on an empty stomach, after eating or physical overwork.

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 performed, after which the condition of the muscles improves significantly (working capacity increases, tension decreases).

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

Cervical osteochondrosis: which exercises are effective?

The disease manifests itself in several segments of the spinal column, but degenerative-dystrophic changes are most often observed in the cartilage and bone structures of the cervical region. The main reason is the constant stay in an uncomfortable and tense position. The most prone to developing the disease are people over the age of 25.

To engage in physiotherapy exercises with cervical osteochondrosis, special physical training is not required. Each patient can easily perform the following exercises:

1. We sit in a chair, straighten our backs, stretch our necks. Then we make 5-10 slow turns of the head: on the left and right side (we 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 bring your chin to your chest. Repeat the slopes 10 times. (If it is not possible to reach the chest, we try to bring the head as close to it as possible).
3. We sit at the table, leaning on our elbows. We put the palm on the temple, tilt the head to the side, creating resistance with the hand (we hold this position for about 10 seconds). We perform 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 down on our stomachs to ensure complete relaxation of the muscles. We put our hands along the body (palms up). Then, with slow movements, we turn the head to the left, then to the right (up to 10 turns in each direction), constantly returning to the starting position: face down.
5. We sit down, lean forward, inhaling deeply (the head reaches the chest). On exhalation, we return to the starting position, throw our head back. We repeat the exercise 10-15 times.

It is recommended to perform all exercises in combination with other types of therapeutic exercises. Systematic conducting such physical education with cervical osteochondrosis strengthens the muscles, helps relieve pain.

Exercises for the shoulder girdle muscles

The shoulder joint connects the clavicle, scapula, arm bones, thereby providing greater mobility of the upper limb. Incorrect posture, which has formed over the years, leads to a decrease in its functions: stooping and stiffness of the shoulders appear. With chronic tension of the shoulder girdle, the mobility of the ribs worsens, breathing becomes difficult.

Exercises aimed at developing the muscles of the shoulder girdle are used as a prevention of the occurrence of diseases of the spine: osteochondrosis and intervertebral hernia.

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

While doing gymnastics, it is necessary to monitor your posture, the correct position of the legs (they should be shoulder-width apart) and the body (it is not possible to lean 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 put our feet shoulder-width apart, putting our hands on the belt. We make turns with the shoulders forward, then in the opposite direction.
2. I put my injured hand on my good shoulder. We rest the second hand on the elbow of the affected limb, carefully pull the injured arm upwards.
3. We take our hands behind the back, connect them in a lock so that the diseased limb is on top. Gently pull the affected arm with the unaffected limb down.

This type of exercise improves blood circulation, accelerates metabolic processes in damaged tissues. The gymnastics of the school's physical education program has a similar effect.

With osteochondrosis, loads of power are undesirable, as they can increase pain. Regular light warm-up gives a positive effect: a feeling of cheerfulness appears, the pain subsides.

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

A set of exercises for thoracic osteochondrosis

The deformation of the spine in the thoracic region is the result of poor posture, weakening of the spinal muscles due to the lack of regular training. 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 appear.

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

Removal of the main symptoms of osteochondrosis of the thoracic spine contributes to physical education, consisting of the following exercises:

1. To perform the exercise, you need to take a roller with a diameter of up to 10 centimeters (a rolled towel is fine). We lie on our back, put a roller under the thoracic region (its lower part). Putting your hands under the nape of the neck, slowly raise your back (repeat several times). Next, we move the roller along the spine (up), repeat the exercise. Uniform study of different parts of the thoracic region lengthens the spine, tones the muscles.
2. Get on all fours: bend your back as much as possible, linger in this position for a few seconds (keeping your head straight). Next, we take the starting position, then repeat the exercise.
3. Lie on your side, bending your knees. We raise the right leg (we strain the muscles, move the thigh sideways to the maximum), fix the position of the leg for 5-10 seconds and lower it. We repeat the same with the second leg.
4. We lie on a flat surface with the stomach, put our hands under the head. As we inhale, we raise our shoulders and body, as we exhale, 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 on a chair (with a backrest), we lean on it with our shoulders. We lean back to feel how the muscles of the thoracic region stretch. Next, we perform smooth forward bends. You need to do 4-5 of these approaches.

Doctors do not recommend overloading the muscles during physical 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 humanity's payment for walking upright. After all, it is this section of the spine that carries the entire load when walking, acting as a shock absorber.

As practice shows, people who neglect an active lifestyle suffer from lower 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 bone and cartilage tissues of the musculoskeletal system.

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

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

• improvement of blood and lymphatic circulation;
• normalization of metabolic processes in the bone, cartilage tissues of the spine;
• elimination of congestion in the pelvic organs;
• muscle strengthening;
• traction of the nerve roots of the spinal cord;
• restoration of the functions of the musculoskeletal system.

Gymnastics promotes the production of proteins in muscle tissues. Getting into the body, they stimulate the work of the main systems.

The following exercises can relieve the condition with lumbar osteochondrosis:

1. We lie on the back, firmly press the lower back to the floor, bending the knees. We stretch our hands on the legs, try to hug them (without tearing the lower back off the floor! ). We remain in this position for 5 seconds, lower, relax the muscles. Repeat the exercise 40 times (for two sets).
2. We put our legs together, pull them to the stomach, bending the knee. We squeeze our legs with our hands, fix the position, after which we slowly stretch our head to the knees. We sink to the floor (slowly), returning to the starting position.
3. Get on all fours, keep your back straight. We cross with our hands to the left, bending the torso in the same direction, then to the right (when turning, we keep the body bent for several seconds). Repeat the exercise (at least 10 times).
4. Starting position - on all fours. Raise your head while arching your back. Then we do everything in the reverse order: we lower the head, gently arching the spine.
5. We stand straight: we keep our legs straight, put our hands on the belt. We bend forward and backward as much as possible. You have to make 10 deep tilts in each direction.
6. We sit on the floor: we raise our hands (the palms "look" forward), we bend on the legs, trying to touch the toes with our hands. This type of gymnastics helps to strengthen the muscles of the spine and abdomen: when bending forward, the back works, while moving backwards, the press.

Treatment of lumbar osteochondrosis should be aimed at restoring the functions of the spine, eliminating pain and is carried out in a complex way. In addition to drug therapy, massage procedures, traction, physiotherapy exercises have a positive effect. Strengthens the muscular corset, helps reduce the load on the discs of the spine.