Exercises for osteochondrosis

Exercise is an effective method of treating osteochondrosis: it helps to tone muscles, improve the functioning of 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 a loss of their density and integrity (cracks appear). Spinal load can cause the disc to move toward the spinal canal (disc protrusion) or the nucleus pulposus to erupt from the surrounding fibrous ring (intervertebral hernia).

As a rule, the development of the disease promotes a sedentary lifestyle, infrequent physical activity (decreases the tone of the musculoskeletal system of the spine). 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:

• the back muscles are strengthened;
• improves the flow of oxygen and nutrients to the cartilaginous and skeletal tissues of the spine;
• 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 picture shows a part of the spinal column, the area where the intervertebral disc is located (between the vertebrae) is rounded in black. The intervertebral disc acts as a shock absorber - it protects the vertebrae from friction against each other when walking, sitting and straining. An inactive lifestyle in the human body leads to metabolic disorders, due to which the intervertebral discs do not receive the required amount of nutrients - so degenerative changes begin, the nucleus pulposus loses moisture, and the disc elasticity. This, in turn, leads to an increase in the load on the vertebrae and, in fact, on the entire spine and back muscles.

Exercise effect

In the acute period of osteochondrosis, no therapeutic exercises are used. In order to improve the patient's condition, stretching of the spine along its axis is prescribed. Increasing the distance between the vertebrae leads to muscle relaxation, reduction of nerve root irritation (pain decreases). When the disease worsens, it is recommended to change the soft bed to a hard one.

Therapeutic exercise has a positive effect in the early stages of osteochondrosis. It stimulates biological and physiological processes in the body: blood circulation improves, muscle tone improves, and the functions of spinal column movements are restored.

In general, regular use of therapeutic exercises helps:

• strengthen arm muscles and musculoskeletal system;
• improve blood flow and lymph circulation;
• improve metabolic processes in the affected tissues of the spine;
• correct incorrect posture;
• restore the supporting and motor functions of the spine.

In the early stages of osteochondrosis, physiotherapy is aimed at reducing nerve root irritation 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 exercise therapy

The main goal of the exercise is to strengthen the muscles, the cartilaginous tissue that supports the vertebrae. Exercises must be performed slowly, without sudden movements, completely relaxed.

It is not worth working too much during classes: only moderate loads contribute to recovery (improves metabolism, improves the condition of muscles, continues to work the spine, the functions of intervertebral discs of amortization).

It is not recommended to perform exercises with acute pain and without prior consultation with 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 every day. First, all the exercises are repeated no more than 5 times, and then the number of approaches is increased to 10-12 times (as the muscles strengthen).

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 (when possible, and preferably every hour).

Muscle strengthening is necessary at every opportunity. Even light training with its regular performance will help avoid recurrence of the acute phase of osteochondrosis, reduce the intensity of pain.

The effect of using physiotherapy exercises for spinal diseases is felt immediately after classes (with properly selected gymnastics). The choice of a set of exercises should be made by the doctor based on the general picture of the disease (stage of development of osteochondrosis, types of damaged structures, forms of the disease).

You don’t have to stop exercising. If you do not feel well, there is no relief, consult your doctor: he will prescribe you a new set of exercises.

When is exercise contraindicated?

Performing exercises for osteochondrosis helps to improve well-being, prevent spinal 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;
• postoperative period (in the first stages of recovery of the spine);
• neurological diseases accompanied by impaired coordination of movements;
• High blood pressure;
• vestibular disorders;
• blurred vision (severe myopia), high intraocular pressure;
• disorders of the cardiovascular system (for example, arrhythmia);
• worsening of the patient's condition due to complications of chronic disease, severe illness.

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

A positive result of the use of physical education is possible with an integrated approach to the implementation of therapeutic exercises. In this case, you should do only those exercises, after which the condition of the muscles significantly improves (work 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 the most common degenerative-dystrophic changes are observed in the cartilaginous and bony structures of the cervical region. The main reason is the constant stay in an uncomfortable tense position. People over the age of 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. Let's sit on a chair, straighten our backs, stretch our necks. Then we do 5-10 slow turns of the head: to the left and right (we try to turn the neck as much as possible). The result of physical education is the improvement of motor functions of the cervical spine.
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, we try to bring his head as close as possible).
3. We sit at the table, leaning on it with our elbows. Rest your palm on your temple, tilt your head to the side, creating resistance with your hand (hold in that 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 next to the body (palms facing up). Then, with slow movements, turn your 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, bend forward, take a deep breath (head reaches to chest). On the exhale, we return to the starting position, tilt our head. Repeat the exercise 10-15 times.

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

Exercises for shoulder girdle muscles

The shoulder joint connects the collarbone, shoulder blade, arm bones, which provides greater mobility of the upper extremity. Improper posture, which has formed over the years, leads to a decrease in its functions: bending and stiffness of the shoulders appear. With chronic shoulder girdle tension, rib mobility deteriorates, breathing becomes difficult.

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

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

While doing gymnastics, it is necessary to follow the posture, the correct position of the legs (they should be shoulder-width apart) and the body (you cannot 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, and then gradually increase the speed of movement. This technique of performing gymnastics prevents the occurrence 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 our waists. We turn our shoulders forward and then in the opposite direction.
2. I put my injured hand on my healthy shoulder. We place the other hand on the elbow of the unhealthy limb, carefully pulling the injured hand to the top.
3. We take our hands behind our backs, connect 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.

In osteochondrosis, loads of strength are not desirable, because they can increase the pain. Regular gentle warming gives a positive effect: a feeling of serenity appears, the pain subsides.

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

A set of exercises for thoracic osteochondrosis

Spinal deformity in the thoracic part is a consequence of poor posture, weakening of the spinal muscles due to irregular training. Degenerative changes in this part of the spine often lead to disorders of the respiratory and cardiovascular systems: angina pectoris, arrhythmia, pulmonary and heart failure.

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

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

1. To perform the exercise, you need to take a roller up to 10 inches in diameter (a rolled towel will suffice). We lie on our backs, put a roller under the thoracic part (its lower part). Putting your hands under the back of your head, slowly raise your back (repeat several times). Then move the roller along the spine (up), repeat the exercise. Uniform study of different parts of the thoracic 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 upright). After that, we take the starting position and then repeat the exercise.
3. Lie on your side, bending your knees. Pull the right leg up (tense the muscles, move the thigh to the side as much as possible), fix the position of the leg for 5-10 seconds and lower it. We repeat the same with the other leg.
4. We lie on a flat surface with our stomachs, put our hands under our heads. When inhaling, lift the shoulders and body, while exhaling, return to the starting position. We do the exercise at least 3-4 times. As muscles get stronger, we increase the number of approaches.
5. We sit on a chair (with a backrest), we lean on it with our backs. We bend backwards to feel the muscles of the chest stretch. After that we make smooth inclines 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 well-being and satisfaction, help to restore the spine after illness.

Exercises for lumbar osteochondrosis

There is an opinion that back pain is a human reward for upright walking. After all, it is this part 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 lumbar 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 tissue of the musculoskeletal system.

Therapeutic exercise for lumbosacral osteochondrosis strengthens, stretches the dorsal and abdominal muscles. In the first hours, 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 the use of gymnastics is manifested in the following:

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

Gymnastics stimulates the production of protein in muscle tissues. Entering the body, they stimulate the work of major systems.

The following exercises can alleviate the condition of lumbar osteochondrosis:

1. We lie on our backs, pressing our lower back firmly to the floor, bending our knees. We stretch our arms to our legs, trying to hug them (until we rip our lower back off the floor! ). We stay in this position for 5 seconds, lower ourselves, relax our muscles. Repeat the exercise 40 times (for two sets).
2. We join our legs, pull them to our stomachs, bending at the knees. Squeeze your legs with your hands, correct your position, then slowly stretch your head to your knees. We descend to the floor (slowly), returning to the starting position.
3. Stand on all fours, keep your back straight. We move our hands to the left, bending the torso in the same direction, and then to the right (while turning, we keep the body bent for a few seconds). Repeat the exercise (at least 10 times).
4. Starting position - on all fours. Raise your head as you bend your back. Then we do everything in reverse order: we lower our head, bending our spine smoothly.
5. We stand upright: we keep our legs straight, we put our hands on our belts. We lean back and forth as much as possible. You need to make 10 deep inclines in each direction.
6. We sit on the floor: we raise our hands upwards (palms "look" forward), we bend towards our feet, trying to touch our toes with our hands. This type of gymnastics helps to strengthen the spinal and abdominal muscles: when leaning forward, the back works, while moving backwards, the press.

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