exercise for osteochondrosis

Exercise is an effective treatment for osteochondrosis: it helps put muscles into tone, improving the function of the musculoskeletal system and joints. It is recommended to be used concurrently with other methods, such as massage, manual therapy.

Osteochondrosis is a disease of the spine characterized by degenerative changes in the intervertebral discs, resulting in a loss of density and integrity (cracks). Loading on the spine can cause the disc to move toward the spinal canal (disc herniation) or the nucleus pulposus to protrude from the surrounding annulus (herniation).

Often, a sedentary lifestyle, infrequent physical activity (decreased tension in the spinal muscular ligament apparatus) contributes to the development of the disease. Special exercise can slow the progression of osteochondrosis.

Regular exercise therapy aimed at stretching the vertebrae has a positive effect on the condition of the spine and the entire body:

• Back muscles are strengthened;
• Improved flow of oxygen and nutrients to the cartilage and bone tissue of the spine;
• normalizes blood circulation, cartilage metabolism;
• The process of detoxification and detoxification is accelerated.

A set of therapeutic exercises is used both to relieve the condition of osteochondrosis and to prevent the onset of the disease.

The image shows a portion of the spine, with the area where the discs sit (between the vertebrae) circled in black. The intervertebral disc acts as a shock absorber - it protects the vertebrae from rubbing against each other when walking, sitting and exercising. Due to an inactive lifestyle, the body's metabolism is disrupted, so the discs don't get the amount of nutrients they need - this is how degenerative changes begin, the nucleus loses water and the disc becomes less elastic. This, in turn, leads to an increased load on the vertebrae and, in fact, the entire spine and back muscles.

the effect of exercise

During the acute phase of the osteochondrosis process, therapeutic exercise is not used. To improve the patient's health, it is prescribed to stretch the spine along its axis. The increased distance between the vertebrae leads to muscle relaxation and less stimulation of the nerve roots (less pain). As the condition worsens, it is recommended to change the soft bed to a hard bed.

Therapeutic exercise has a positive effect in the early stages of osteochondrosis development. It stimulates biological and physiological processes in the body: improves blood circulation, improves muscle tone, restores the function of the motor segments of the spine.

In general, the regular use of therapeutic exercises can help:

• Strengthen hand muscles and muscle ligaments;
• Improve blood flow and lymphatic circulation;
• Enhances metabolic processes in the affected tissues of the spine;
• correct incorrect posture;
• Restores support and movement of the spine.

In the early stages of osteochondrosis, physical therapy aims to reduce irritation of the nerve roots that come into contact with the affected disc. Despite the positive results of using gymnastics, it is necessary to perform only those exercises that do not increase pain.

Indications for exercise therapy

The main purpose of exercise is to strengthen the muscles and cartilage tissue that supports the vertebrae. The exercise must be done slowly, with no sudden movements, and with complete relaxation.

It's not worth it to overwork in class: only moderate loads help recovery (improved metabolism, improved muscle condition, return to work in the spine, shock absorbing function of the intervertebral discs).

Severely painful exercise is not recommended without first consulting a doctor. Physical education is best done under the supervision of a qualified specialist (physiotherapist), but you can do it yourself.

In order to achieve positive results, training must be done on a daily basis. First, repeat all exercises no more than 5 times, then increase the number of closes to 10-12 (as the muscles strengthen).

Frequency of physical therapy exercises

All exercises your doctor prescribes to treat osteochondrosis should be done regularly. In addition, patients whose activities are related to sedentary work are advised to warm up directly at the workplace (if possible, but preferably hourly).

Muscles need to be strengthened at all times. Even light exercise and regular performance will help avoid recurrence of the acute phase of osteochondrosis and reduce the intensity of pain.

The effects of using physiotherapy exercises (with proper gymnastics) for spinal disorders are felt immediately after the course. The selection of a set of exercises should be carried out by the doctor according to the general situation of the disease (stage of development of osteochondrosis, type of damaged structures, form of disease).

You don't need to stop exercising. If you feel unwell and there is no relief, you should contact your doctor: he will prescribe a new set of exercises.

When is exercise banned?

Exercising for osteochondrosis can help improve health and prevent vertebral fusion during disc destruction. Basically, it is recommended for all patients, but there are exceptions.

Exercise therapy is prohibited in this case:

• The acute phase of the osteochondrotic process;
• Post-operative period (first stage of spinal recovery);
• Nervous system disorders with impaired motor coordination;
• hypertension;
• Diseases of the vestibular organs;
• Blurred vision (severe myopia), high eye pressure;
• Cardiovascular dysfunction (eg, cardiac arrhythmias);
• Complications of serious illnesses cause the patient's condition to worsen due to chronic disease.

No physical education: on an empty stomach, after meals or with physical overwork.

The use of physical education may yield positive results through the implementation of therapeutic exercises through an integrated approach. In this case, only those exercises should be performed, after which the muscle condition will improve significantly (increase in work capacity, decrease in tone).

If you feel worse during or after gymnastics, it's best to stop them and make sure to see your doctor.

Cervical Osteochondrosis: What Exercises Work?

The disease manifests in different segments of the spine, but degenerative dystrophic changes are most commonly observed in the cartilage and bone structure in the cervical region. The main reason is being constantly in an uncomfortable tense state. Those most at risk of developing the disease are those over the age of 25.

In order to perform physiotherapy exercises for cervical osteochondrosis, no special physical training is required. Each patient can easily perform the following exercises:

1. We sit in chairs with our backs straight and our necks stretched. Then we do 5-10 slow head turns: to the left and right (we turn the neck as much as possible). The result of physical education is improved motor function of the cervical spine.
2. In a standing position, tilt your head down and try to stretch your chin to your chest. Repeat the ramp 10 times. (If the chest cannot be reached, we will try to keep the head close to it).
3. We sat down at the table with our elbows on the table. We place our palms on our temples and tilt our heads to one side while creating resistance with our hands (hold this position for about 10 seconds). We do this exercise no more than 10 times and rest for 8-10 seconds. The effect of doing this gymnastics is to strengthen the outer muscles of the neck.
4. We lie on our stomachs to make sure the muscles are completely relaxed. We put our hands on the body (palms up). Then, in slow motions, we turn our heads to the left, then to the right (up to 10 turns in each direction), constantly returning to the starting position: face down.
5. We sit, bend forward, and inhale deeply (heads toward chest). As we exhale, we return to the starting position and tilt our heads back. We repeat the exercise 10-15 times.

It is recommended that all exercises be combined with other types of therapeutic exercises. Doing this physical activity systematically in relation to cervical osteochondrosis strengthens muscles and helps relieve pain.

shoulder girdle muscles

The shoulder joint connects the clavicle, scapula, and arm bones to provide greater mobility of the upper body. Incorrect posture developed over the years leads to a decline in function: hunched and stiff shoulders. With chronic tension in the shoulder girdle, the mobility of the ribs deteriorates and breathing becomes difficult.

Exercises aimed at developing the muscles of the shoulder girdle are used to prevent the onset of spinal diseases: osteochondrosis and intervertebral hernia.

It is not recommended to start exercising after a shoulder injury or injury without consulting your doctor.

When doing gymnastics, pay attention to your posture, the correct position of your legs (should be shoulder-width apart) and your body (not leaning forward). Only then will the load on the muscles of the back, arms, neck and shoulders be evenly distributed.

Do the first exercise slowly, then gradually increase the speed of the movement. This technique of performing gymnastics can prevent muscle pain after exercise.

Shoulder girdle, shoulder development exercises include the following exercises:

1. We put our feet shoulder-width apart and put our hands on the belt. We turn, shoulders forward, and then in the opposite direction.
2. I put my injured hand on my healthy shoulder. We place our second hand on the elbow of the unhealthy limb and carefully pull the injured arm to the top.
3. We put our hands behind our backs and we connect them into a lock so the diseased limb is on it. Gently pull down the affected arm with the healthy limb.

This type of exercise improves blood circulation and accelerates metabolic processes in damaged tissues. Gymnastics in school physical education programs had a similar effect.

For osteochondrosis, power loads are undesirable because they increase pain. A mild warm-up on a regular basis can have a positive effect: a feeling of happiness appears and pain subsides.

In the case of cervical and shoulder disorders, in addition to exercise, the use of compressions based on Dimexide and Bishofit is allowed.

Set of exercises for thoracic osteochondrosis

Deformation of the spine in the thoracic area is the result of poor posture, weakening of the spinal muscles due to lack of regular training. Degenerative changes in this part of the spine often lead to disruption of the respiratory and cardiovascular systems: angina pectoris, cardiac arrhythmias, pulmonary and heart failure occur.

This is why physical therapy is so important. Performing a properly chosen exercise set will allow you to restore motor function in your spinal segment, free up blocked vertebrae, and reduce pain attacks.

Removing the main symptoms of thoracic osteochondrosis helps with physical education, including the following exercises:

1. To exercise, you will need to use a roller (rolled up towel) with a diameter of up to 10 cm. We lie on our backs and place a roller under the chest (lower part). Put your hands behind your head and slowly lift your back (repeated several times). Next, we move the wheel along the spine (up) and do the exercise again. A unified study of different parts of the chest stretches the spine and tone the muscles.
2. On all fours: Bend your back as much as possible and stay in this position for a few seconds (while keeping your head straight). After that, we take the starting position and repeat the exercise.
3. Lie on your side, bend your knees. We pull the right leg up (we tighten the muscle, we move the thigh to one side to the max), hold the leg in position for 5-10 seconds and lower it. We repeat the same steps on the second leg.
4. We lie on our stomachs on a flat surface with our hands under our heads. When we inhale, we lift our shoulders and body, and when we exhale, we return to the starting position. We do at least 3-4 exercises. As the muscles get stronger, we increase the number of methods.
5. We sat in chairs (with backrests) with our backs on the chairs. We bend back to feel how the muscles in the thoracic region are stretched. After that, we do a smooth forward bend. It is necessary to do 4-5 such methods.

Doctors do not recommend overloading the muscles during exercise therapy. Only a moderate amount of gymnastics can provide benefits and fun, helping to restore the spine after an illness.

lumbar osteochondrosis exercise

There is an opinion that back pain is the price of walking upright in humans. After all, it is this segment of the spine that bears the entire load and acts as a shock absorber when walking.

Practice has shown that people who neglect an active lifestyle are more likely to suffer from low back pain. Daily exercise not only helps to get rid of unpleasant pain, but also helps prevent the degenerative dystrophic process of bone and cartilage tissue of the musculoskeletal system.

Therapeutic exercises for lumbosacral osteochondrosis strengthen and stretch the back and abdominal muscles. In the first session, the exercises are performed lying down: in this position the load on the back is minimal and there is no increased risk of pain.

The positive effects of using gymnastics are shown in the following areas:

• Improve blood and lymph circulation;
• Normalization of metabolic processes in bone, spinal cartilage tissue;
• Decongestion of pelvic organs;
• muscle strengthening;
• traction spinal nerve root;
• Restores the function of the musculoskeletal system.

Gymnastics promotes the production of protein in muscle tissue. Once inside the body, they stimulate the work of major systems.

The following exercises can ease the condition of lumbar osteochondrosis:

1. We lie on our backs, press our lower back firmly to the floor, and bend our knees. We reach up to our legs and try to hug them (while we don't tear our lower back off the floor! ). We stay in this position for 5 seconds, lower and relax the muscles. Repeat the exercise 40 times (two sets).
2. We bring our legs together, pull them up to our stomach, and bend our knees. We cross our legs with our hands, secure the position, and slowly bring our heads to our knees. We sink (slowly) to the floor, back to the starting position.
3. Get on all fours and keep your back straight. We cross our hands to the left and bend the torso in the same direction, then to the right (while turning, we keep the body bent for a few seconds). Repeat the exercise (at least 10 times).
4. Starting position - on all fours. Raise your head while arching your back. Then we do everything in reverse order: we bow our heads and arch our spines smoothly.
5. We stand straight: we keep our legs straight, we put our hands on the belt. We lean forward and back as far as we can. You need 10 deep dips in each direction.
6. We sit on the floor: we raise our hands (palms "look forward"), we bend down and try to touch our toes with our hands. This gymnastics helps strengthen the spine and abdominal muscles: when leaning forward, the back works, and when moving backward, the pressure.

Treatment of osteochondrosis of the lumbar spine should aim to restore spinal function and eliminate pain in a complex manner. In addition to medication, massage procedures, traction, and physiotherapy exercises also have a positive effect. It strengthens the muscular corset and helps reduce the load on the spinal discs.