As a rule, lumbar pain is caused by diseases of the musculoskeletal system, the most common of which is lumbosacral radiculitis. This pathological condition in most cases develops due to degenerative-dystrophic processes in the intervertebral discs leading to lumbar osteochondrosis. Due to the displacement and thinning of the cartilaginous layer of the discs, infringement and reactive inflammation of the spinal nerves occurs. There is intense pain, increasing with movement and physical exertion.
Basic requirements of
To eliminate this pain, the whole arsenal of available tools is used - medicines, physical procedures, massage, manual therapy. Along with these therapeutic methods, gymnastics with low back pain is an indispensable element, otherwise the treatment will not be effective. Performing the recommended physical exercises contributes to such positive effects as:
- Pain relief
- Strengthening of the muscular framework of the waist
- Expansion of the intervertebral spaces, release of the strangulated nerves
- Strengthening blood supply and metabolism in the vertebrae, cartilage, nerves and muscles of the lumbar region.
Physical exercises are quite powerful weapons in the treatment of certain diseases of the spine. With mismanagement, therapeutic gymnastics for lower back pains, instead of relief, will lead to an intensification of these very pains. To avoid this, you must adhere to the following requirements:
- All movements must be smooth, jerks, sharp attacks are unacceptable.
- The room for doing exercises should be spacious and well ventilated, and clothing free, made of natural fabrics.
- Exercise is performed on inspiration, and the initial position is taken on exhalation.
- Each element is initially executed no more than 10 times, subsequently the duration, frequency and amplitude of the loads can be increased.
- If pain and other negative symptoms( headache, nausea, general weakness) occur, exercise should be discontinued.
Types of exercises
Anesthetic gymnastics for back pain can be carried out in any position - lying, sitting, standing. All exercises in one degree or another are aimed at stretching and strengthening the muscles. However, the load on the intervertebral discs should be avoided. The simplest way of stretching is on the crossbar without any force elements. Passively, under the influence of its own weight, the spinal column extends axially, the spacing between the vertebrae and the release of the strangulated nerves.
Not everyone can hang on the crossbar, especially if the patient is a woman or a man of advanced age. In this case, if the back hurts, the exercises can be carried out walking in the knee-joint position, or, simply, on all fours. The knee-joint position from the physiological point of view is the most sparing for the spine. After all, moving on four legs, animals do not get sick of either sciatica or osteochondrosis, they do not have discs dislocated. These and many other diseases are the "privilege" of man, his payment for uprightness. Walking on all fours should be accompanied by a deflection of the back and the correct alternation of deep breaths and exhalations. The duration of the load in this case is no more than 20 minutes.
In the exercise of back pain, held in the standing position, you can create an optimal balanced load on the muscles of the back, thighs, abdominals and buttocks. Thus the patient in an upright position rests his back and sacrum on any hard surface, for example, on a wall. On inhalation he lifts at a right angle the leg bent in the knee and hip joint. After 10 seconds. This position is exhaled and the starting position is taken. Exercises for each limb are done up to 10 times. In the future, the load can be increased by placing on the lifted thigh some weight from 1 to 1.5 kg. It is strictly forbidden to lift a straight( not bent at the knee joint) leg.
Most often, exercises with low back pain are carried out in a lying position on a flat, hard surface with arms extended along the trunk and legs that are spread out over the width of the shoulders. Initially, the patient, raising his head slightly, strains the abdominal muscles and tries to reach the knees with his hands, but does not touch them. The duration of each effort is not more than 10 seconds. Then, without changing the starting position, raise the head, raise the pelvis, rotate the legs and pelvis to the sides, pulling the knees to the chest. Each element is done no more than 10 times.
In a sitting position on a chair with a high back, the backbone in the lumbar region should be arching, leaning back in the chair. After a series of such deflections, a short rest follows, after which the exercise is repeated. Sitting on the floor, the knees are bred widely, but the buttocks are placed between the feet. In this position, tilt the body forward, the back is held straight. Raise the buttocks above the floor and hold this position for a few seconds. Exercise is repeated 5 to 6 times.
Limitations and contraindications
Unfortunately, osteochondrosis and radiculitis are far from the only causes of lumbar pain. And, therefore, therapeutic gymnastics, effective in some cases, is useless and even contraindicated in others. It is not possible to exercise back pain exercises due to conditions such as:
- Malignant neoplasms
- Exacerbation of gastrointestinal tract diseases
- Spinal injuries
- Kidney diseases
- If back pain gives in the leg.
In addition, the therapeutic gymnast is not recommended for general exhaustion, high blood pressure, heart failure and diabetes, a tendency to bleeding.
Classes of curative physical culture - a thing tempting. After all, they can be carried out at home, without the need for special expensive equipment. And the patient from the performed exercises receives aesthetic pleasure and finds faith in healing. But in order not to get into trouble and not to harm yourself, you should always consult a doctor. The doctor will make the necessary studies. These studies need to go through to find out the cause of lumbar pain.
And still we advise reading the article as it is possible to relieve pain in the lower back.