The topic of this article is not new, but topical: osteochondrosis of the lumbar spine and methods of its treatment with the help of physical exercises.
Most people with osteochondrosis know about it almost more than neurologists. And, nevertheless, here we will try to give answers to the questions that most often arise in patients of the neurological cabinet.
So, what is the prognosis of life with this disease? When to start treatment? Is it really necessary to exercise in the morning? What exercises can be done with osteochondrosis of the lumbar spine? Are there any contraindications for physical therapy?
Prognosis of the disease
Osteochondrosis is a disease of the spine, which is manifested by abrasion of the intervertebral discs and leads to the development of inflammatory processes in the tissues, displacement of the vertebrae and jamming of the nerves.
Usually, this process develops at the age of 40-60 years, but recently there has been a stable tendency to "rejuvenate" the disease - to lower the age threshold.
With proper and regular treatment, the prognosis is favorable: the progression of osteochondrosis slows down or completely stops.
In the case of an irresponsible attitude of a person to their health, serious complications can develop which will require long-term treatment:
- herniated intervertebral disc;
- vertebral artery syndrome;
- loss of operability.
Exercises exercise should be under the supervision of an instructor or a doctor
When to start treatment
The sooner, the better!
If the pathological process is "started", that is, the patient did not pay attention to the pain and limited movement, was not treated on time, just exercises for the loin with osteochondrosis are unlikely to help restore the spine function in full. In this case, rather, it will save medicinal, manual therapy and physiotherapy. In the complicated course of the disease, even surgical intervention is possible.
For effective treatment of lumbar osteochondrosis, it is necessary to consult a doctor for advice and appointments in time( at the first symptoms!), Among which LFK will be mandatory.
Role of morning exercises
Who has pets: cats, dogs? Watch how they behave after sleeping.
Usually during a dream in a monotonous pose, stagnation occurs in the bloodstream, numbness is felt followed by soreness in movements in the place that was "lying".To restore blood circulation and work capacity of muscle tissue, you need to stretch, work all the joints, massage the drifted area. That's what cats do - until they pull their back and legs well, they will not budge!
Morning exercise will not only "stir" and adjust the body for a long working day, but it will also support your body in a good sporting form. Physiotherapy exercises in the morning also prevent diseases that develop due to a sedentary lifestyle.
Morning exercise is useful to do in the open air and in good company
Memo for patients with back pain( morning exercises with osteochondrosis)
- Morning exercise should be done every day for 15-20 minutes.
- It is possible to perform the basic complex of exercises only after warm-up. Exercises should not overload your back and cause pain.
- It is necessary to monitor your breathing, it must be uniform and deep.
|Stand up straight, strain your back. Inhale - raise your hands up and stretch, exhale - relax your arms and back, let your hands fall freely down.||Depend on the crossbar( horizontal bar or Swedish wall) until there is weakness in the hands. Stand on your feet, put your hands down, rest. Repeat the "vis" 3-4 times more.||Lying on your stomach, simultaneously raise both hands and both feet up. Try to stay in this position for a while. Movements should be smooth, without jerks.|
|IP - feet shoulder width apart, hands on waist. On inhalation - take your elbows back( as far as possible), on exhalation - return to the FE.||IP - feet shoulder width apart, arms lowered along the trunk. Bend down and grasp your knees with your hands. Staying in this position, maximally curl back up, as do cats. Hands must remain immobile. Then, bend your back in the opposite direction, bending down and bending your arms at the elbows, your shoulders rising upward.||IP - see above. Now raise simultaneously crossed limbs( the left arm is the right leg and vice versa).Alternate movements and try to bend the waist as much as possible.|
|Relying on the back of the chair, rise to your toes and stretch upwards( on inspiration), descend into the FE( on exhalation).||Sitting on the floor, wrap your arms around your legs under your knees, and tilt your head, pressing your chin to your chest. In this position, make rolling movements on your back, back and forth, like a rocking chair.||Lying on your back, lift your legs, bent at an angle of 90? .Then pull your knees to your shoulders, tearing off the buttocks from the field. Perform 20 repetitions.|
|Easy walking on site. Try, as far as you can, to raise your knees high.|| Perform the exercise "gymnastic bridge".You can from any position( lying / standing), just not to get hurt. The rack needs to be fixed for 15 seconds, then go back to the IP. |
"Bridge" can also be executed with support.
|IP - standing, arms bent at the elbows. Turn left and right, pulling forward the opposite hand( turn left - right hand forward).The movements are not sharp, stretching.|
Tip: Beforehand( before the first session of morning exercises), consult your doctor!
Some of the exercises designed for morning exercises can be performed during the day, for example, at work. Choose suitable and do it at any time convenient for you.
exercise therapy. Exemplary set of exercises
Before starting the exercises, clearly understand that any pain or discomfort arising from movements is the first sign that it is necessary to reduce the load on the spine( amplitude,speed, etc.).
As well as morning exercises, exercise should be performed only after a warm-up.
At first they are performed slowly and smoothly, the number of repetitions is minimal. Later, when acute pain syndrome is removed, the amplitude and speed of movement increases, but gradually, under the supervision of the doctor and the instructor for exercise therapy.
1.Sidya on the floor with elongated legs in the slope( knees do not bend) we try to reach out with the tips of the fingers to the toes.
2.Sidya on the floor, take the pose of the Turkish sultan, hands to put on his knees. The muscles of the straightened back are strained as much as possible and hold this position until fatigue occurs.
3.Sidya on the floor, the legs are straightened and fixed( you can call someone to help, to hold your feet), swing the press. Movement slow, smooth.
4.Lying on the floor, on the back in the form of a cross - hands are spread out in the sides with the palms down, the legs are bent at the knees - slowly lowering the knees to the left, simultaneously turn the head to the right. Movements are performed alternately in either direction.
Exercise for lumbosacral osteochondrosis
5.Lying on the floor, on the back, hands on the back of the head, legs straightened and brought together. On inhalation, bend the legs in the knees and pull to the chest, on exhalation - unbend and lower to the floor.
6.Lezha on the back, legs are straightened, pull the socks of both feet and hold them in this position for 4-5 seconds, then you can relax.
7. Exercise on the bed: keeping your hands on the headboard of the bed above your head, pull your body up to the head, while the lower part of the body should be completely relaxed.
8.Lezha on the side( right / left - no difference), alternately press down to the stomach knees bent at the knees. Perform until the first signs of fatigue.
9. Moving on all fours, trying to creep under anything imaginary, the back at the same time bends down.
10.Exercise performed standing, hands on waist, thumbs pointing forward. Turn the body then to the right, then to the left in turn. Turns should be the maximum amplitude( by state).
Contraindications for exercise therapy
- ; Oncological diseases;
- General condition of the patient;
- Mental disorders in the patient;
- Hyperthermia( fever);
- Arterial hypertension or hypotension in the crisis phase;
- Cardiovascular diseases in acute period;
- Inflammatory diseases with a significant increase in leukocytes in the blood;
- Anemia and bleeding-threatening conditions.
Gymnastics, physical exercises, walking should firmly enter the everyday life of everyone who wants to keep working capacity, health, full and joyful life.
Well, that says it all, add nothing more, except. ..
Health to you, health and again - health!
- When to start treatment
- Role of morning exercise
- Memo for patients
- Exercise package