Exercise therapy for osteochondrosis: effective exercises, principles and rules of implementation

2024 Author: Curtis Blomfield | [email protected]. Last modified: 2023-12-16 20:44

The term "osteochondrosis" refers to a pathological condition that is characterized by a violation of the structure of intervertebral discs and tissues of bone and / or cartilage elements. These changes lead to deformations and a decrease in elasticity. As a result, spinal stability is lost, nerve endings are pinched, and muscle fibers are constantly in a tense state.

Ignoring the pathology leads to complications of various kinds, which pose a serious threat to the he alth of the patient. Currently, there are many effective treatment regimens for osteochondrosis. Exercise therapy is one of the important stages of any of them. Regular exercise therapy significantly increases the effectiveness of treatment and prevents the development of negative consequences.

Osteochondrosis: concept

The disease is characterized by the occurrence of degenerative changes in the structures of the spine. The process of development of pathology is triggered under the influence of any provoking factor. As a rule, the role of the latter is uneven distribution of the load.

In addition, the following diseases and conditions are the causes of osteochondrosis:

1. Obesity.
2. High-intensity physical activity or, on the contrary, a lifestyle that does not imply physical activity.
3. Metabolic disorders.
4. All kinds of injuries.
5. Tobacco smoking.
6. Alcohol abuse.
7. Long exposure to stress.

At the initial stage of the development of the disease, a person feels slight discomfort in the back. Over time, severe pain appears, the sensitivity of the limbs decreases, stiffness occurs during motor activity. In addition, the general condition worsens. The person quickly gets tired, often irritated. With a timely visit to the doctor, the development of the pathological process can be stopped.

With osteochondrosis, exercise therapy can improve the condition of the musculoskeletal system. As a result, the spine and surrounding tissues are strengthened and perfectly endure stress.

Benefits of exercise therapy

With osteochondrosis of the spine, exercise therapy is prescribed in almost all cases. This is due to its enormous benefits:

1. The process of blood circulation is normalized. As a result, tissues receive the necessary amount of oxygen and nutrients.
2. The distance between the vertebrae increases, as a result of which the discs experience less stress.
3. The spine acquires physiological curves, posture is aligned.
4. Increases efficiency.
5. Painful sensations are stopped due to the release of previously clamped nerve endings.
6. Strengthens back muscles, making exercise easier.
7. Reduces the risk of various types of injuries.
8. Metabolism normalizes.

With osteochondrosis, exercise therapy can be practiced in any comfortable environment.

Contraindications

Despite the tremendous benefits, physiotherapy exercises are not prescribed in some cases. The following conditions are contraindications:

1. The period of exacerbation of osteochondrosis, accompanied by intense pain.
2. Compression of the spinal cord due to the formation of an intervertebral hernia.
3. The presence of inflammatory processes in nearby tissues.
4. Vertebral instability.
5. Presence of bacterial and viral infections.
6. Sudden jumps in blood pressure.
7. Presence of neoplasms in the spine (both benign and malignant).

People with serious pathologies of the cardiovascular system need to be engaged only in the clinic in the exercise therapy room. During the exercises, patients are under medical supervision.

General Principles

Exercise therapy for osteochondrosis of the spine is allowed only if all the following conditions are met:

1. The room should be well ventilated.
2. When there is paintraining is cancelled.
3. Clothes should not restrict movement. Ideal if it is made from fabrics of natural origin.
4. All movements must be smooth.
5. The number of repetitions should be increased gradually.
6. Immediately before the lesson and after its completion, it is necessary to measure the pulse and blood pressure. If they are significantly below or above the norm, the degree of load must be adjusted.

In addition, before starting independent training, you need to visit the exercise therapy room 1-2 times. Osteochondrosis can only recede if all exercises are performed correctly.

Exercise therapy for cervical osteochondrosis

This part of the spine contains a large number of blood vessels responsible for the nutrition of the brain. That is why patients suffer from frequent episodes of migraine and dizziness. According to reviews, with cervical osteochondrosis of the spine, exercise therapy in a short time helps to get rid of unpleasant symptoms.

Complex of recommended exercises:

1. Lie on your back. Legs should be straight. Stretch your arms along the body. Raise your head and legs slightly. Hold this position for at least three seconds. The number of repetitions is from one to three.
2. Starting position - the same. Extend your arms in front of you. Pull them up to the ceiling one by one. In this case, the shoulder blades should come off the floor. The number of repetitions is from six to eight.
3. Starting position - the same. Stretch your arms along the body. Without taking your shoulder blades offgender, bring them together. Hold the final position for four seconds. The number of repetitions is from four to six.
4. Lie on your right side. Stretch the left arm along the body. Inhale to lift it up. Lower as you exhale. The number of repetitions is from two to four.
5. Lie on your stomach. The surface must be level and firm. Place your hands on the back of your head. Raise your head slightly off the floor. Hold it in this position for about four seconds. The number of repetitions is from two to four.

The main task during exercise is not to overload the muscle fibers of the neck. A violation of this condition will be indicated by the pain that occurred during training.

Exercise therapy for cervicothoracic osteochondrosis

Most patients complain that with this form of the disease their sleep is significantly disturbed. This is due to the presence of pronounced painful sensations, the intensity of which remains the same when changing positions. According to reviews, after several sessions of exercise therapy for osteochondrosis of the cervical and thoracic region, the painful symptom practically disappears.

Complex of exercises:

1. Take a standing position. Place the hands at the shoulders. Make circular movements with your elbows in different directions alternately.
2. Lie on the floor. Straighten your legs, stretch your arms along the body. Slightly raise your head off the floor, turn it to the left. Hold it in this position for four seconds. Lower. The number of repetitions is from four to six for each side.
3. Lie on your right side. Place your left hand on your thigh. As you exhale, bend your knees andtry to hug them to your chest. On an inhale, straighten your limbs. The number of repetitions is from two to four.
4. Lie on your stomach. Place palms under the chin. Slowly try to touch your buttocks with your heels. The number of repetitions is from four to eight.
5. Sit on a chair. Tilt your head to the right, trying to reach your shoulder with your ear. Repeat on the other side.

To make the treatment as effective as possible, doctors do not recommend carrying bags by hanging them on the shoulder. It is advisable to purchase a backpack.

Exercise therapy for thoracic osteochondrosis

This form of the disease is the least diagnosed. This is due to the least mobility of the thoracic region.

Exercise therapy for osteochondrosis in this case helps to strengthen the muscular corset and normalize the process of pulmonary ventilation. Because of the pain, many patients cannot take a deep breath, resulting in various disorders.

Complex of exercises:

1. Lie on your back. Bend your legs, pull your knees to your chest with your hands. The lower back should be off the floor. It is allowed to resort to the help of third parties. Hold the position for four to five seconds. The number of repetitions is two.
2. Lie on your stomach. Extend your arms to the sides. At the same time, lift the head and upper limbs off the floor. Fix the position for three to four seconds. The number of repetitions is five.
3. Get on all fours. As you inhale, lower your head down, arching your back. Feel the tension in your back muscles. Raise your head up, arching your back. The number of repetitions is five.
4. Lie on your back. Draw out your handsbehind the head. Lift straight legs off the floor. Try to reach the floor behind your head with your fingers. Lock the position for two seconds. The number of repetitions is three.

It is important to avoid sudden movements. All exercises should be performed smoothly.

Exercise therapy for lumbar osteochondrosis

This part of the spine is most often affected. This is due to its anatomical features. In addition, he is experiencing an increased degree of stress.

Complex of exercises:

1. Lie on the floor. Raise your legs, bend them at the knees. Simulate riding a bike.



2. Lie on your back. Extend your arms to the sides. Reach out with the right to the left. The body can be rotated. Then reach out with your left hand to your right. Number of repetitions - 10-12.
3. Lie on your stomach. Lift your head and legs off the floor at the same time. The number of repetitions is from four to six.
4. Get on all fours. Alternately take your hands to the sides. The number of repetitions is 8-10 for each limb.
5. Lie on your stomach. Extend your arms in front of you. Raise your head. Take the left limb back. Repeat the same with the right hand. Number of repetitions - 10-12.

To increase the effectiveness of exercise therapy for lumbar osteochondrosis of the spine, it is recommended to regularly self-massage.

Simplified complex

Some people do not have the opportunity to exercise in comfortable conditions. But even without exercise therapy for osteochondrosis of the spine(lumbar, thoracic and cervical) is indispensable. In such cases, you can even practice at work.

Simplified complex:

1. Sitting on a chair, alternately raise and lower your arms. Number of repetitions - 10-12.
2. Slowly turn your head to the right, then to the left. The number of repetitions is 10 for each side.
3. Sitting on a chair, raise and lower your shoulders. The number of repetitions is from four to six.
4. Turn the body to the right, then to the left. Number of repetitions - 10.

These exercises are just as effective, but you can do them anywhere at your convenience.

Doctors' recommendations

Experts advise avoiding sudden movements. Even against the background of regular classes, it is very easy to provoke an exacerbation. If you need to bend down, it is recommended to squat with a straight back.

To achieve a stable period of remission, it is necessary to stop smoking and drinking alcohol.

In conclusion

Therapeutic exercise is one of the main points in the treatment of osteochondrosis of the spine. Against the background of regular classes, the process of development of dystrophic changes in soft tissues and bone structures stops. In addition, during the exercise of exercise therapy for osteochondrosis, the muscle corset is strengthened.