Exercises for osteochondrosis

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

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 (cracks appear). The load on the spine can cause the disc to move towards the spinal canal (herniated disc) or the nucleus pulposus to protrude from the surrounding fibrous ring (intervertebral hernia).

As a rule, the development of the disease is promoted by a sedentary lifestyle, infrequent physical activity (the tone of the muscular-ligamentous apparatus of the spine decreases). Special exercises can slow down the course of osteochondrosis.

Regular exercise therapy to stretch 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 cartilage and bone tissue of the spine improves;
• 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 acts as a shock absorber – it protects the vertebrae from rubbing against each other when walking, sitting and during physical exertion. With an inactive lifestyle, metabolism in the human body is disturbed, as a result of which the intervertebral discs do not receive the required amount of nutrients - this is how degenerative changes begin, the nucleus pulposus loses moisture and intervertebral disc elasticity. This in turn leads to increased stress on the vertebrae and thus on the entire spine and back muscles.

The effect of the exercise

In the acute phase of the course of osteochondrosis, therapeutic exercises are not performed. 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 exercises have a beneficial effect in the early stages of the development of osteochondrosis. It stimulates the biological and physiological processes in the body: blood circulation improves, muscle tone improves, the functions of the moving segment of the spine are restored.

In general, regular use of therapeutic exercises will help:

• Strengthening of the hand muscles and the musculoskeletal system;
• improve blood and lymphatic circulation;
• improve metabolic processes in the affected tissues of the spine;
• correct posture;
• restore the supportive 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 discs. Despite the positive result of gymnastics, it is necessary to do only those exercises that do not cause increased pain.

Indications for exercise therapy

The main goal of training is to strengthen the muscle and cartilage tissue that supports the vertebrae. The exercises must be performed slowly, without sudden movements, in a completely relaxed manner.

It is not worth overexerting yourself during classes: only moderate loads contribute to recovery (metabolism improves, muscle condition improves, the work of the spine resumes, shock-absorbing functions of the intervertebral discs).

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

In order to achieve a positive result, it is necessary to exercise 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 strengthen).

The frequency of performing physiotherapy exercises

All exercises prescribed by a doctor for the treatment of osteochondrosis should be carried out 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 training with regular power will help avoid repetition of the acute phase of osteochondrosis and reduce the intensity of pain.

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

You don't have to stop exercising. If you feel unwell, there is no relief, you should contact your doctor: he will prescribe you new exercises.

When is exercise contraindicated?

Performing exercises on osteochondrosis will help improve well-being and prevent the vertebrae from growing together during destructive processes in the intervertebral discs. In principle, the application is recommended for all patients, but exceptions are possible.

Conducting exercise therapy is contraindicated in such cases:

• acute period of the course of osteochondrosis;
• postoperative period (in the first stages of spinal reconstruction);
• neurological diseases, accompanied by impaired coordination of movements;
• High blood pressure;
• disorders of the vestibular apparatus;
• blurred vision (severe myopia), high pressure in the eye;
• Dysfunctions of the cardiovascular system (e. g. 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 exertion.

A positive result from the use of physical education is possible with an integrated approach to conducting 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 gymnastics, you had better stop and definitely see a doctor.

Cervical osteochondrosis: what exercises are effective?

The disease manifests itself in different segments of the spine, but most often degenerative-dystrophic changes are observed in the cartilage and bone structures of the cervical region. The main reason is the constant stay in an uncomfortable tension. The most prone to developing the disease are people over 25 years old.

To perform physiotherapeutic exercises with cervical osteochondrosis does not require special physical training. Any patient can easily perform the following exercises:

1. We sit in a chair, straighten our back, straighten our neck. Then we do 5-10 slow head turns: to the left and to the 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 and try to bring your chin to your chest. Repeat inclines 10 times. (If it is not possible to reach the chest, we try to bring our head closer to it as much as possible).
3. We sit down at the table and lean on it with our elbows. We put the palm of our hands on the temple, tilt our head to the side, creating resistance with our 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 such gymnastics is to strengthen the lateral muscles of the neck.
4. We lie 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 our 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, bend forward and take a deep breath (the head grabs the chest). On the exhale, we return to the starting position and throw our heads 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 classes with cervical osteochondrosis will strengthen muscles and reduce pain.

Exercises for the muscles of the shoulder girdle

The shoulder joint connects the collarbone, scapula, and arm bones, allowing for greater mobility in the upper extremity. A bad posture that has developed over the years leads to a decrease in their functions: stooping and stiffness of the shoulders appear. With chronic tension in the shoulder girdle, the mobility of the ribs deteriorates and breathing becomes difficult.

Exercises to develop the muscles of the shoulder girdle are designed to prevent the occurrence of diseases of the spine: osteochondrosis and herniated disc.

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

During gymnastics it is necessary to monitor posture, the correct position of the legs (they should be shoulder-width apart) and the body (you can not lean forward). Only then will the load on the back, arms, neck and shoulder girdle muscles be evenly distributed.

The first exercises are performed slowly, then gradually increase the speed of movements. This technique of 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 and put our hands on the belt. We twist with our shoulders forward, then in the opposite direction.
2. I put my injured hand on my healthy shoulder. We put the second hand on the elbow of the sick limb and gently pull the injured arm up.
3. We take our hands behind our backs and connect them in a lock so that the diseased limb is on top. Using the healthy extremity, gently pull the affected arm down.

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

With osteochondrosis, power loads are not desirable, since they can increase pain. A regular light warm-up has a positive effect: there is a feeling of happiness, the pain subsides.

For diseases of the neck and shoulders, in addition to exercises, the use of compresses based on dimexide and bishofit is allowed.

A set of exercises for thoracic osteochondrosis

Deformation of the spine in the chest area is the result of poor posture, weakening of the muscles of the spine due to the lack of regular training. Degenerative changes in this part of the spine often lead to disruptions in the respiratory and cardiovascular systems: angina pectoris, arrhythmia, lung and heart failure appear.

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

The removal 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 take a roll with a diameter of up to 10 centimeters (a rolled towel will do). We lie on our back and put a roller under the chest region (its lower part). Place your hands under the back of your head and slowly raise your back (repeat several times). Next, we shift the roller along the spine (up) and repeat the exercise. The unified study of different parts of the thoracic region stretches the spine and tightens the muscles.
2. Get on all fours: bend your back as far as possible, stay in this position for a few seconds (while keeping your head straight). After that, we take the starting position, and then repeat the exercise.
3. Lie on your side and bend your knees. We raise the right leg (we strain the muscles, we maximally move the thigh to the side), 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 our stomachs on a flat surface and put our hands under our heads. On the inhale we raise the shoulders and body, on the exhale we return to the starting position. We do the exercise at least 3-4 times. As the muscles strengthen, we increase the number of approaches.
5. We sit on a chair (with a backrest), lean against it with our backs. We bend backwards to feel the muscles of the chest region stretch. Then we do gentle forward bends. It is necessary to make 4-5 such approaches.

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

Exercises for lumbar osteochondrosis

There is an opinion that back pain is mankind's reward for walking upright. After all, this section of the spine carries the entire load when walking and acts as a shock absorber.

As practice shows, people who neglect an active lifestyle suffer from lumbar pain much more often. Daily exercise will help not only get rid of unpleasant pain, but also 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 muscles of the back and abdomen. 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 shown in the following:

• improvement of blood and lymph circulation;
• normalization of metabolic processes in bones, cartilaginous tissue 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 tissue. They enter the body and stimulate the work of the main systems.

The following exercises can relieve the condition with lumbar osteochondrosis:

1. We lie on our backs, firmly pressing the lower back to the floor and bending our knees. We stretch our hands to our legs and try to hug them (while not tearing our lower back off the floor! ). 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 and bend at the knee. We clasp our legs with our hands, fix the position, and then slowly stretch our head to our knees. We sink (slowly) to the floor and return to the starting position.
3. Get on all fours, keeping your back straight. We cross our hands to the left and bend 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 while arching your back. Then we do everything in reverse order: we lower our head and gently arch the spine.
5. We stand straight: we keep our legs straight, we put our hands on the belt. We lean forward and backward as much as possible. You need to make 10 deep inclines in each direction.
6. We sit on the floor: we raise our hands (palms "look" forward), we bend our legs and try 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, when 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, physiotherapeutic exercises have a positive effect. It strengthens the muscular corset and helps reduce stress on the spinal discs.