Exercises for osteochondrosis

Exercise is an effective method of treating osteochondrosis: it helps to tone the muscles, improve the functioning of the functions of the musculoskeletal system, joints. It is recommended to use it 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 the loss of their density and integrity (appearance of cracks). The load on the spine can cause the disc to move towards the spinal canal (discal protrusion) or the nucleus pulposus to protrude from the surrounding fibrous ring (intervertebral herniation).

As a rule, the development of the disease is promoted by a sedentary lifestyle, rare physical activity (the tone of the musculo-ligamentous apparatus of the spine decreases). Special exercises can slow down 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 are strengthened;
• the flow of oxygen and nutrients to the cartilaginous and bone tissues of the spine improves;
• normalizes blood circulation, metabolism in the cartilage;
• the process of eliminating toxins and toxins is accelerated.

A complex of therapeutic exercises is used both to relieve 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 acts as a shock absorber - it protects the vertebrae from friction against each other during walking, sitting and exertion. With an inactive way of life, in the human body, the metabolism is disturbed, so the intervertebral discs do not receive the required amount of nutrients - this is how degenerative changes begin, the pulpy nucleus loses moistureand disc elasticity. This, in turn, leads to an increase in the load on the vertebrae and, in fact, on the entire muscles of the spine and back.

The effect of 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. It stimulates biological and physiological processes inside the body: blood circulation improves, muscle tone improves, functions of the spinal motion segment are restored.

In general, the regular use of therapeutic exercises helps to:

• strengthen the muscles of the hands and the musculo-ligamentous system;
• improve blood flow and lymphatic circulation;
• improve metabolic processes in the affected tissues of the spine;
• correct incorrect posture;
• restore the support 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 from the use of gymnastics, it is necessary to perform only those exercises that do not cause increased pain.

Indications for exercise therapy

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

It is not worth overstraining yourself during classes: only moderate loads contribute to recovery (metabolism improves, muscle condition improves, the work of the spine resumes, the damping functions of theintervertebral discs).

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

To achieve a positive result, training should be carried out 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 get stronger).

The frequency of physiotherapy exercises

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

Strengthening the muscles is necessary at every opportunity. Even light workouts with their regular performance will help to avoid recurrences of the acute phase 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 made by a doctor based on the general picture of the disease (the stage of development of osteochondrosis, the type of damaged structures, the form of the disease).

You don't have to stop exercising. If you don't 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 to improve well-being, to 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 exercise 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 coordination of movements;
• high blood pressure;
• disorders of the vestibular apparatus;
• blurred vision (severe myopia), elevated 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 a meal 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 these 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 gymnastics, it is better to stop them and be sure to go to the doctor.

Cervical osteochondrosis: which exercises are effective?

The disease manifests itself in different segments of the spine, but most often degenerative-dystrophic changes are observed in the cartilaginous and bone structures of the cervical region. The main reason is the constant stay in an uncomfortable tense position. Those most likely to develop the disease are people over the age of 25.

In order to engage in physiotherapy exercises with cervical osteochondrosis, special physical training is not required. Each patient can easily do the following exercises:

1. We sit on a chair, straighten our backs, stretch our necks. Then we make 5-10 slow turns of the head: left and right (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. While standing, tilt your head down, trying to reach your chin toward your chest. Repeat the slopes 10 times. (If it is not possible to reach the chest, we try to bring the head as close as possible to it).
3. We sit at the table, leaning on it with our elbows. We put the palm on the temple, tilt the head to the side, while creating resistance with the hand (hold 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 side muscles of the neck.
4. We lie on our stomach 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, taking a deep breath (the head reaches the chest). On the exhale, we return to the starting position, throw the head back. We repeat the exercise 10-15 times.

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

Exercises for the muscles of the shoulder girdle

The shoulder joint connects the collarbone, scapula, and arm bones, providing greater upper limb mobility. Incorrect posture, which has formed over the years, leads to a decrease in its functions: curvature 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 to prevent 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.

During gymnastics, it is necessary to monitor the posture, the correct position of the legs (they should be at shoulder width) and the body (you cannot 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 powerful gymnastics technique prevents the onset of muscle pain after exercise.

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

1. We spread 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 the injured hand on the healthy shoulder. We place the second hand on the elbow of the sick limb, carefully pull the injured arm up.
3. We take our hands behind our backs, we connect them in a lock so that the sick limb is on top. Gently pull the affected arm with the healthy limb down.

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

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

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 chest osteochondrosis

Spinal deformity in the thoracic region is the result of poor posture, weakened spinal muscles due to 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 correctly selected set of exercises will allow you to resume the motor functions of the segments of the spine, release blocked vertebrae and reduce pain attacks.

Elimination of the main symptoms of osteochondrosis of the thoracic spine helps 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 up towel will do). We lie on your back, put a roller under the chest region (its lower part). Place your hands under the back of your head, slowly raise your back (repeat several times). Then we move the roller along the spine (up), start the exercise again. The uniform study of different parts of the chest region stretches the spine, tones the muscles.
2. Get on all fours: bend your back as much as possible, linger for a few seconds in this position (keeping your head straight). After that, we take the starting position, then repeat the exercise.
3. Lie on your side with your knees bent. We pull the right leg up (tense the muscles, move the thigh to the side 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 lay down on a flat surface with our stomachs, we put our hands under our heads. Inhaling raises the shoulders and body, exhaling returns 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 back), lean on it with our backs. We lean back to feel how the muscles in the thoracic region stretch. After that, we make smooth bends forward. It is necessary to do 4-5 such approaches.

Doctors do not recommend overloading muscles during exercise therapy. Only moderate gymnastic exercises can bring benefit and pleasure, help restore the spine after illness.

Exercises for lumbar osteochondrosis

There is an opinion that back pain is humanity's payment for walking upright. After all, it is this part of the spine that bears all the 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 helps not only 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 small, 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 and cartilaginous tissues of the spine;
• elimination of congestion in the pelvic organs;
• muscle building;
• spinal cord nerve root traction;
• restoration of the functions of the musculoskeletal system.

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

The following exercises can relieve the condition of lumbar osteochondrosis:

1. We lie on our backs, firmly press our lower back to the floor, bending our knees. We stretch our hands to our legs, try to hug them (while not tearing our lower back off the ground! ). We linger in this position for 5 seconds, lower, relax the muscles. Repeat the exercise 40 times (for two sets).
2. We bring the 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 the 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 (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 our heads, gently arching the spine.
5. We stand straight: we keep our legs straight, we place our hands on the belt. We lean forward and back as much as possible. You need to do 10 deep tilts in each direction.
6. We sit on the floor: we raise our hands (the palms "look" forward), we bend over the legs, trying to touch the toes with our hands. This type of gymnastics helps to strengthen the spinal and abdominal muscles: bending forward, the back works, moving back, 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. It strengthens the muscle corset, helps reduce the load on the discs of the spine.