Osteochondrosis vertebral lesions today have become such a common pathology that only influenza and ARVI overtake them. The age of modern technologies is characterized by a sedentary lifestyle of the population, insufficient physical activity, and constant sitting in front of a computer monitor. All this together provokes the occurrence of spinal pathology.
It is impossible to get rid of such an ailment forever, but many effective techniques have been developed to prevent further progression of osteochondrosis lesions. One of these techniques is gymnastics.
The benefits of gymnastics in the treatment of osteochondrosis of the lumbosacral spine
According to most doctors, it is almost impossible to cure lumbar osteochondrosis lesions without gymnastic sessions. The network has posted many methods for performing such physical education, but it is impossible to start such therapy on your own, you need to consult with the attending neuropathologist.
Appointment of gymnastic treatment requires an individual approach to each patient and depends on the severity of the vertebral disease.
The fundamental task of such gymnastic procedures is:
- Restoration of normal lymph and blood flow in the affected area;
- Providing conditions for the metabolism of damaged fibrous tissues;
- Elimination of pain symptoms caused by compression of nerve endings;
- Recovery of neuro-radicular activity;
- Elimination of compensatory muscle spasms;
- Prevention of further progression of degenerative destruction of intervertebral discs.
Before embarking on gymnastics treatment, it is required to eliminate pain syndrome, for which experts recommend resorting to analgesic drugs. It is extremely important to eliminate the pain symptom, otherwise exercise can provoke an exacerbation of osteochondrosis lesions.
It is recommended to start the course of remedial gymnastics two to three days after the final elimination of pain.
The rules for performing medical gymnastics
To obtain noticeable changes, it is necessary to conduct gymnastic sessions every day.
Experts recommend that patients with osteochondrosis of the lumbar localization engage in swimming, skiing or a treadmill. To avoid exacerbations, cycling, playing tennis or volleyball, running fast, sports or overly active dancing are not desirable.
There is a list of recommendations, subject to which gymnastic sessions will bring the maximum therapeutic benefit:
- Any gymnastics, even if it involves the simplest movements, must necessarily be discussed or prescribed by a doctor after a thorough examination. The statistics is that the majority of patients (more than 70%) who independently prescribed gymnastic treatment only aggravate the course of osteochondrosis , and only 20 out of 100 patients have no effect;
- Gymnastics sessions should be done smoothly, accurately, without holding your breath;
- Allocate a few minutes for gymnastic therapy every day, regardless of the time of day, most importantly, regularly;
- If the patient does not have enough time, then there are exercises that can be performed without hindrance in the workplace;
- It is recommended to choose clothes that will not hinder your movements. It is better to prefer natural fabrics so that the body breathes and does not overcool;
- If in the course of a gymnastic session you began to feel severe pain, then this indicates incorrectly selected exercises. Such exercises should provide relief to the affected vertebrae, therefore it is important to give up body movements that cause painful discomfort;
- Remember – it is better to do less exercise, but regularly, than a lot, but at random;
- To stretch the joint-muscle tissues and relieve pain symptoms, before training, do several movements for muscle warming up and stretching, they also need to finish gymnastic exercises;
- With an exacerbation, training is carried out in a supine position, and the rest of the time, exercises on all fours or standing are allowed;
- The first gymnastic training consists of 3-5 movements, repeated 4-5 times, in the future, classes can be diversified with other movements.
A set of exercises for the back
Gymnastic classes help to strengthen the muscular corset and ligamentous apparatus, as a result, drug therapy is of secondary importance.
In other words, therapeutic training allows the patient to reduce the dosage of the medication taken, which, if taken for a long time, cause adverse reactions.
The main emphasis is on strengthening the back muscles, since it is their weakness and lack of physical activity that indirectly provoke osteochondrosis lesions of the spine. The peculiarity of such gymnastic training is that the exercises do not cause muscle stretching, overexertion or overwork.
In the acute stage
Many experts argue that it is unacceptable to engage in training at the acute stage. They are partially right, you cannot perform those movements that are indicated for the remission period and carry a large load on the vertebrae.
For the aggravated stage, special gymnastic classes have been developed:
- Lying on your back, bring your hands under your head. Inhaling, bring your elbows forward, lower your head, and simultaneously bend your legs. When you exhale, you should return to the original position. Such movements are done 5-7 times slowly and smoothly;
- Lying on your back, bend one leg. When inhaling, you should rest on the edge of the bench and bend your back. At the same time, the pelvis is raised, the emphasis should be on the head and bent limb. On exhalation, you must return to its original position. Do 5-7 deflections;
- Lying on your back, place your hands under your head, place your elbows on the sides. You need to draw your bent legs to your stomach. When inhaling, we stretch our head to the knees, while grasping them with our hands. On exhalation, we return to the original position. This exercise should be done 5-7 times.
During remission
In the remission period, a cycle of exercises performed while standing or on all fours is added to the gymnastics described above:
- Get on your knees and rest on your elbows. When inhaling, you should focus on your forearms and stretch your leg up and back, while you need to raise your head up. On exhalation, you need to return to the starting position. The exercise must be repeated 5-7 times for each side (left arm-leg, right arm-leg);
- Get on your knees, resting on your elbows. When inhaling, round the back smoothly and in waves, the head should be lowered down. When you exhale, take the original position. All movements should be done smoothly and unhurriedly. Repeat the exercise 5-7 times;
- They greatly facilitate the state of stretching the spine. You need to fix the door so that it does not close. Then you should hang, catching on the upper edge of the door and bending your legs. You should hang in this position for no longer than a minute. This self-extension can be done three times a day. It relieves pain and tension in the back muscles.
For prevention
There are exercises that are aimed not at treatment, but at preventing the development of lumbar osteochondrosis.
A similar gymnastic complex can be supplemented with daily morning exercises. It will take little time for this, and the benefits will be invaluable, since the spine with regular gymnastics will remain healthy and flexible until old age:
- Stand with your hands on your hips. In a similar position, it is necessary to tilt in turn in each direction. In total, you need to make 40 inclines: 10 for each side;
- Lie on your back and bend your legs at the knees. You need to smoothly press your knees to your chest. The exercise must be done at least 10 times;
- Lie on your stomach and rest your palms on the surface of the floor. You need to do push-ups without lifting your legs off the floor. Repeat 10 times.
Outcome
Daily 15-minute sessions for osteochondrosis lesions of the vertebrae will help eliminate pain syndrome and prevent concomitant vertebral pathologies.
If in the course of training you feel painful symptoms, then you should stop training and consult a doctor about further gymnastics sessions.
Trainings designed for osteochondrosis exacerbation are aimed at a general strengthening effect. As for the exercises in the remission period, active exercises are added to the initial movements, the purpose of which is to increase motor capabilities.
You can add treadmill and ski walking, moderate tennis or volleyball, and swimming to your workout. If the patient is initially distinguished by good physical preparation, then classes can be supplemented with the use of various balls, dumbbells, weights, etc.
Provided that all the recommendations and the correct technique for performing gymnastic exercises are observed, it is possible to significantly slow down the processes of intervertebral destruction, eliminate pain symptoms and increase the activity of movements.