Exercise is an effective method in the treatment of osteochondrosis: it helps to tone the muscles, improve the function of the musculoskeletal system and joints. It is recommended to use in parallel with other methods, such as massage and manual therapy.
Osteochondrosis is a disease characterized by degenerative changes in the intervertebral discs, causing them to lose their density and integrity (cracks). The load on the spine can cause the disc to move toward the spinal canal (disc protrusion) or the pulp nucleus to protrude from the surrounding fibrous ring (intervertebral hernia).
As a rule, the development of the disease is encouraged by a sedentary lifestyle, infrequent physical activity (decreased tone of the musculoskeletal system of the spine). Special exercises can slow the progression of osteochondrosis.
Regular exercise therapy aimed at stretching the spine has a positive effect on the condition of the spine and the body as a whole:
- back muscles strengthen;
- 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 number of therapeutic exercises are 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 surrounded by black. The intervertebral disc acts as a shock absorber - it protects the vertebrae from friction when walking, sitting and applying force. An inactive lifestyle disrupts the metabolism in the human body, as a result of which the intervertebral discs do not receive the necessary amount of nutrients - degenerative changes begin, the pulp nucleus loses moisture and the disc loses elasticity. This, in turn, increases the load on the vertebrae and, in fact, on all the spine and back muscles.
The effect of sports
Therapeutic exercises are not used in the acute period of osteochondrosis. To improve the patient's well-being, the spine is stretched along the axis. Increasing the distance between the vertebrae relaxes the muscles and reduces the irritation of the nerve roots (reduces pain). As the disease progresses, it is recommended to change the soft bed to a hard one.
Therapeutic exercise has a positive effect in the early stages of osteochondrosis. Stimulates biological and physiological processes in the body: improves blood circulation, improves muscle tone, restores the functions of the motor segment of the spine.
In general, regular use of therapeutic exercises helps:
- to strengthen the muscles of the hands and the musculoskeletal system;
- improve blood flow and lymph circulation;
- to strengthen 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 the irritation of nerve roots in contact with the affected intervertebral discs. Despite the positive results of the use of gymnastics, it is necessary to perform only exercises that do not cause increased pain.
Tips for exercise therapy
The main purpose of exercise is to strengthen the muscles and cartilage tissues that support the spine. Exercises should be done slowly, without sudden movements, in a completely relaxed manner.
It is not worth working hard during classes: only moderate loads help to recover (metabolism improves, muscle condition improves, spinal function is restored, shock absorption functions of the intervertebral discs).
It is not recommended to exercise with severe pain and without first consulting a doctor. It is better to do physical training under the supervision of a qualified specialist (physiotherapist), but you can do it yourself.
Training should be done every day to get a positive result. First, all exercises are repeated no more than 5 times, then the number of approaches increases by 10-12 times (as the muscles get stronger).
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 associated with sedentary work are advised to warm up directly in the workplace (if possible, but better every hour).
It is necessary to strengthen the muscles at every opportunity. Even light exercise with regular performance will help prevent the recurrence of the acute phase of osteochondrosis and 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 number of exercises should be made by a physician from the general picture of the disease (stage of development of osteochondrosis, type of damaged structures, form of the disease).
You do not need to stop training. If you feel unwell, there is no relief, you should contact your doctor: he will prescribe a new set of exercises.
When is sports a contraindication?
Exercise for osteochondrosis helps to improve well-being, prevents the joints of the vertebrae from joining during destructive processes in the spinal discs. In general, its use is recommended for all patients, but exceptions are possible.
Exercise therapy is contraindicated in the following cases:
- acute period of osteochondrosis;
- postoperative period (in the early stages of spinal recovery);
- neurological diseases accompanied by impaired coordination of movement;
- high blood pressure;
- disorders of the vestibular apparatus;
- blurred vision (severe myopia), high intraocular pressure;
- dysfunctions of the cardiovascular system (eg, arrhythmia);
- worsening of the patient's condition due to the aggravation of a chronic disease, a serious illness.
No physical training: on an empty stomach, after meals or physical exertion.
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 done, after which the condition of the muscles significantly improves (increases work capacity, decreases tension).
If you feel unwell during or after gymnastics, be sure to stop them and go to the doctor.
Cervical osteochondrosis: which exercises are effective?
The disease manifests itself in various segments of the spine, but most often there are degenerative-dystrophic changes in the cartilage and bone structures of the cervical region. The main reason is to stay in a constant state of anxiety and tension. People over the age of 25 are most prone to the disease.
No special physical training is required to engage in physiotherapy exercises with cervical osteochondrosis. Each patient can easily do the following exercises:
- We sit in a chair, straighten our backs and stretch our necks. Then we do 5-10 slow turns of the head: left and right (we try to turn the neck as much as possible). The result of physical training is the improvement of motor functions of the cervical vertebrae.
- When standing, try to bring your chin to your chest by tilting your head down. Repeat the slopes 10 times. (If it is not possible to reach the chest, we try to bring our head as close to it as possible).
- We sit on the table with our elbows. We placed the palm in the temple, tilted the head to the side, and created resistance with the hand (hold this position for about 10 seconds). We train no more than 10 times with an interval of 8-10 seconds. The effect of such gymnastics is to strengthen the lateral muscles of the neck.
- We stretch our stomach to ensure complete relaxation of the muscles. We put our hands along the body (palms up). Then, with slow movements, we turn our heads to the left, then to the right (up to 10 turns in each direction) and always return to the starting position: face down.
- We sit, lean forward, take a deep breath (head stretches chest). While breathing, we return to the starting position, throwing his head back. We repeat the exercise 10-15 times.
It is recommended that all exercises be performed in conjunction with other therapeutic exercises. Systematic exercise with cervical osteochondrosis strengthens muscles and helps relieve pain.
Exercises for the muscles of the shoulder girdle
The shoulder joint connects the clavicle, the shoulder blade, and the wrist bones, thus providing more mobility to the upper extremities. The wrong posture, formed over the years, leads to a decrease in its functions: the shoulders appear bent and stiff. Chronic tension in the shoulder girdle worsens the mobility of the ribs, making it difficult to breathe.
Exercises aimed at developing the muscles of the shoulder girdle are used to prevent the onset of spinal diseases: osteochondrosis and intervertebral hernia.
It is not recommended to start exercising without consulting a doctor after an injury or damage to the shoulder joint.
When doing gymnastics, you need to follow the posture, the correct position of the legs (they should be shoulder-width apart) and the body (you can not bend forward). Only then will the load be evenly distributed in the muscles of the back, arms, neck and shoulder girdle.
The first exercises are performed slowly, then gradually increase the speed of movements. This gymnastic technique prevents the appearance of muscle pain after exercise.
Exercises for the development of the shoulder girdle, shoulders consist of the following exercises:
- We put our hands on the belt and put our feet shoulder-width apart. We turn the shoulders forward, then in the opposite direction.
- I put my injured hand on a healthy shoulder. We put our second hand on the elbow of an unhealthy joint and carefully pull the injured arm up.
- We take our hands behind our backs and lock them with a lock so that the sick limb is above. Pull down the affected arm with a healthy limb.
This type of exercise improves blood circulation and accelerates metabolic processes in damaged tissues. Gymnastics has a similar effect from the school's physical education program.
With osteochondrosis, power loads are undesirable because they can increase pain. Constant light warming has a positive effect: a feeling of joy, pain is reduced.
In case of cervical and shoulder diseases, in addition to exercise, the use of compresses based on Dimexide and Bishofit is allowed.
A set of exercises for thoracic osteochondrosis
Spinal deformity in the thoracic region is the result of poor posture, weakening of the spinal muscles due to lack of regular exercise. Degenerative changes in this part of the spine often lead to disorders of the respiratory and cardiovascular systems: angina pectoris, arrhythmias, pulmonary and heart failure.
Therefore, physical therapy is very important. Performing a properly selected set of exercises will allow you to restore the motor function of the spinal segments, release the blocked vertebrae and reduce pain attacks.
Eliminating the main symptoms of osteochondrosis of the thoracic spine helps to train the body with the following exercises:
- To perform the exercise, you need to take a roll with a diameter of up to 10 centimeters (it will make a rolling towel). We lie on our backs and put a roller under the thoracic region (its lower part). Put your hands behind your head, slowly lift your back (repeat several times). Then, slide the roll along the spine (up), repeat the exercise. A single examination of different parts of the thoracic region stretches the spine, tones the muscles.
- Stand on all fours: bend your back as much as possible, lie in this position for a few seconds (keeping your head straight). Then we take the starting position, then repeat the exercise.
- 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), straighten the position of the leg for 5-10 seconds and lower it. We repeat the same thing with the second leg.
- We lie on a flat surface with our stomachs and put our hands under our heads. We lift our shoulders and body while breathing, and return to the starting position while breathing. We train at least 3-4 times. As the muscles get stronger, we increase the number of approaches.
- We sit in a chair (on our backs) and lean on it with our backs. We lean back to feel how the muscles of the chest stretch. After that, make smooth forward bends. 4-5 need to take such an approach.
Doctors do not recommend muscle overload during exercise therapy. Only moderate gymnastics can be beneficial and enjoyable, helping to restore the spine after an illness.
Exercises for lumbar osteochondrosis
There is a belief that back pain is a payment for walking upright. After all, it is this part of the spine that carries all the load during walking and acts as a shock absorber.
Experience has shown that people who neglect an active lifestyle suffer more from back pain. Daily exercise not only helps to get rid of unpleasant pain, but also helps to prevent the development of degenerative-dystrophic processes in the bone and cartilage tissues of the musculoskeletal system.
Therapeutic exercise for lumbosacral osteochondrosis strengthens and lengthens the dorsal and abdominal muscles. In the first lessons, the exercises are performed stretching: in this case, the back load is less, there is no risk of increased pain.
The positive effects of gymnastics are reflected in the following:
- improving blood and lymph circulation;
- normalization of metabolic processes in the bone and cartilage tissues of the spine;
- removal of obstruction in the pelvic organs;
- strengthening muscles;
- tightening of the nerve roots of the spinal cord;
- restoration of musculoskeletal system functions.
Gymnastics promotes the production of proteins in muscle tissue. Once inside the body, they stimulate the functioning of key systems.
The following exercises can alleviate the situation with lumbar osteochondrosis:
- We lie on our backs, bend our knees and press our lower back firmly to the ground. We put our hands on our feet and try to hug them (we don't tear our lower back off the ground! ). In this case, lie down for 5 seconds, lower, relax the muscles. Repeat the exercise 40 times (for two sets).
- We bring the legs together, pull on the stomach, bend at the knees. We tie our legs with our hands, correct the position, and then slowly extend our head to our knees. We return to the starting position (slowly) and fall to the ground.
- Stand on all fours, keep your back straight. Move your hands to the left, bend the torso in the same direction, and then to the right (keep the body bent for a few seconds while turning). Repeat the exercise (at least 10 times).
- Starting position - on all fours. Raise your head as you bend your back. Then we do everything in reverse: we lower our heads, we bend our spine smoothly.
- We stand straight: we keep our legs straight, we put our hands on the belt. Bend back and forth as much as possible. You need to make 10 deep bends in each direction.
- We sit on the floor: we raise our hands (palms "looking forward"), bend at the feet, 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, work the back, when moving backwards, press.
Treatment of lumbar osteochondrosis should be aimed at restoring spinal function, relieving pain and is carried out in a comprehensive manner. In addition to drug therapy, massage procedures, traction, physiotherapy exercises have a positive effect. Strengthens the muscle corset, helps reduce the load on the spinal discs.