Pain in the lumbar spine is caused by diseases of the musculoskeletal system. Manifestations of lumbosacral sciatica disturb quite often. Degenerative-dystrophic processes of intervertebral discs lead to this pathological condition. And this, in turn, can cause osteochondrosis. The cartilaginous layer is displaced and thinner, the spinal nerves are infringed and reactively inflamed. All this provokes intense pain, which increases with movement and physical exertion. In this article, we will consider how effective gymnastics for the lower back is.
What can help?
Such pain is eliminated by an arsenal of available means - medicines, physiotherapy, massage, manual therapy. But not only the listed therapeutic methods can help. It is necessary to engage in special therapeutic exercises for the lower back. This is a mandatory element of therapy, otherwise you should not count on the effectiveness of treatment. If you follow the recommended physicalexercises, there will definitely be the following positive results:
- Pain will be eliminated.
- The muscular frame of the lower back will be strengthened.
- Intervertebral spaces will expand, pinched nerves will be released.
- The blood supply and metabolism in the vertebrae, nerves, cartilage, muscles of the lumbar region will increase.
Gymnastics for the lower back provides all this.
Recommendations for doing gymnastics
Physical exercises are considered quite a powerful weapon in the treatment of certain diseases of the spine. If you do not perform them too skillfully, then the pain will not only not go away, it can still intensify. It is necessary to follow a certain list of requirements so that the condition does not worsen:
- Movements should be smooth, without jerks and sharp attacks.
- Before classes, a large, bright room must be thoroughly ventilated. Clothing is selected as naturally as possible.
- You need to control your breathing: inhale - exercise, exhale - relaxation.
- One element requires at least ten repetitions to start, then you can increase the number of times and the number of sets as you adapt to the load.
- If pain and other negative symptoms appear (nausea, general weakness, headache), this requires the cessation of exercise.
Gymnastics for the lower back is performed regularly, at about the same time of day, convenient for the patient.
Where to start?
Painkillergymnastics can be performed from a sitting, lying, standing position. Exercise helps stretch and strengthen muscles. But the load on the intervertebral discs is not allowed. How easy and simple to stretch the spine? It is enough to hang on the crossbar, while the power elements can not be used. The spinal column as a result passively stretches under the influence of the gravity of the body. The spaces between the vertebrae are stretched, the pinched nerves are released. Gymnastics for the lower back is especially useful for osteochondrosis.
It is quite difficult for women to hang on the bar, and not everyone succeeds in doing it successfully for men. May interfere with he alth or age. Then you can take a position on all fours and perform exercises from it. This position is also called knee-elbow. It spares the spine as much as possible and prevents disc displacement.
It's enough just to walk on all fours, while slightly arching your back. And it is important to monitor your breathing - a deep breath should be alternated with a deep exhalation. Classes last no more than 20 minutes.
What is gymnastics for the lower back? More on that later.
What types of exercise are there?
Exercise from a standing position is also very effective. This creates an optimal balanced load on the muscles of the back, abs, buttocks and thighs. But it is imperative to lean on a hard surface with your back and sacrum. The wall for these purposes is ideal.
You need to take a breath, then raise the leg, bent at the knee and hip joint. The angle must bestraight. Maintain this position for 10 seconds, then exhale and lower your leg. To increase the load in the future, a small load (1-2 kg) is used. If you do not bend the leg, you can hurt your back, so you should not do this.
But the most commonly used therapeutic exercises for back pain from a prone position. This will require a flat, hard surface. The legs are spread shoulder-width apart, the arms are extended along the body. First you need to raise your head, with the help of the abdominal muscles, try to reach your knees with your hands. No more than ten seconds are allotted for each effort. Then the pelvis rises from the starting position, is held and lowered. After that, you can try to turn your legs, bent at the knees, in different directions, then your knees rise to your chest. All this alternates, each exercise is repeated at least ten times.
You can also sit on a chair that should have a high back. The back arches in the lower back and presses against the back of the chair. Then you can rest for a short time, after which you need to return to the exercise. You can sit on the floor, spread your knees wide, place your buttocks between your feet. With a straight back, bend forward, lifting the buttocks off the floor. Repeat ten times.
Let's figure out if gymnastics for the back is available to everyone for back pain.
What are the restrictions and contraindications?
Lumbar pain can occur not only because of sciatica and osteochondrosis. There is not always a benefit from therapeutic exercises, inin some cases it can be harmful. Under the following conditions, it is not recommended to practice the described exercises:
- When pregnant.
- Tuberculosis.
- Malignant neoplasms.
- Exacerbations of diseases of the gastrointestinal tract.
- Spine injuries.
- Kidney disease.
- For back pain radiating to the leg.
Bubnovsky gymnastics for the lower back
- You need to lie on your stomach. In turn, the left, then the right straight leg rises. Lingers in an elevated position for 1-2 seconds.
- Lie also on the stomach. Now, instead of legs, you need to raise your torso. Hold for a few seconds and return to the starting position.
- Sit on your knees. Take a breath, raise the body, spread the arms to the sides. Exhale - return to the starting position.
- Get on all fours. Swing with straight legs up and down in turn left and right.
- Lie on your back, bend your knees. Simulate cycling.
- Standing up, raise your straight leg and put it on any support - table, chair. Gently tilt the torso to the foot, as far as possible. Then the legs should be changed.
- Lie on your side. Raise the straight leg up, hold for a while and lower it into place. Then you need to switch sides.
Is everyone allowed to do this kind of gymnastics for back pain?
Contraindications
There are also contraindications for these exercises:
- Earlypostoperative period is not recommended therapeutic exercises. Stitches may come apart or other complications may occur..
- With malignant tumors in the spine. With these activities, cancer patients will only aggravate the situation.
- In violation of the blood supply to the heart muscle. Exercise can cause sudden myocardial infarction.
- In violations of the blood supply to the brain. In a pre-stroke state, any physical activity is contraindicated.
Heart attack and stroke are very often fatal, so these recommendations should not be abused.
General exhaustion of the body, high blood pressure, heart failure and diabetes mellitus, as well as a tendency to bleed are contraindications for this kind of exercise therapy.
Reviews
Reviews confirm that therapeutic exercises for the lower back are extremely important. For classes, you do not need to purchase expensive equipment, exercises can be performed without leaving home. Faith in healing is important, and it appears if you practice regularly. But in order to avoid negative consequences, it is better to consult a doctor before starting classes. He will prescribe an examination, the results of which can determine the cause of the pain in the lower back.
