Exercise therapy for the lumbar region: the most effective exercises

From this article you will learn:

What are the benefits of exercise therapy for the lumbar region?
The effectiveness of exercise therapy for the lumbar region and the main contraindications
10 principles of exercise therapy for the lumbar region
Features of exercise therapy for osteochondrosis of the lumbar spine
What you need to know about exercise therapy for the lumbar region
How to prepare for lumbar exercise therapy
Effective exercise therapy for the lumbar region depending on the stage of the disease
Gentle physical therapy exercises for osteochondrosis of the lumbar spine
Exercise therapy training exercises for osteochondrosis of the lumbar spine
5-minute exercise therapy for the lumbar region
Exercise therapy for the lumbar region with a fitball
Exercise therapy of the lumbar region according to the method of Bubnovsky and Evdokimenko

Exercise therapy for the lumbar region is one of the most effective methods of treatment and prevention of complications of spinal diseases.

Physical therapy exercises take into account all the features of the pathologies of this zone. But in order to defeat the disease, you need not only to ensure that they are performed correctly, but also to be aware of the existing contraindications.

What are the benefits of exercise therapy for the lumbar region?

Nowadays, almost everyone has heard about spinal osteochondrosis. According to the World Health Organization, 80% of the Russian population has pathologies of the musculoskeletal or musculoskeletal systems. This applies not only to older people, but also to the younger generation aged 29 to 49 years.

Many people feel back pain. It causes discomfort and reduces performance. After therapy, some patients never manage to return to their previous lives, because the disease becomes chronic. This significantly interferes with the return of performance to the previous level or even provokes its cessation.

Back pain is most often related to osteochondrosis. The pathology is very common and can affect anyone.

Osteochondrosis is accompanied by metabolic disorders in intervertebral cartilage and discs. As a result, the muscular and skeletal systems change. It has been proven that the spine has a significant impact on the internal organs, which means they are also subject to pathological transformations. Many doctors say that the most effective therapy for osteochondrosis is physical activity. Therefore, we advise you to pay special attention to exercise therapy for the lumbar spine.

How does osteochondrosis develop?

The spine contains from 33 to 35 vertebrae, and between them are elastic discs. Due to them, it has flexibility and elasticity. The disc has a core covered with cartilage above and below, and along its contour there is a fibrous ring.

Osteochondrosis negatively affects blood circulation and metabolism in the spine. In this regard, the discs dry out, decrease in height, and become less durable and elastic. The fibrous ring does not cope with its function of holding the spine, which leads to its protrusion. In addition, a rupture may occur, resulting in an intervertebral hernia. The consequence of these disorders can be mobility and curvature of the spinal column.

A healthy spine is a reality, but only with an active lifestyle and moderate sports activity. Considering that the age of modern technology forces us to spend most of our time sitting at a computer, do not forget about exercise therapy for the lumbar region. After all, this is the most effective method of treating spinal diseases, as well as their prevention.

Therapeutic exercise has a positive effect on the trophism of elastic discs. As a result, joint mobility improves, the spine is saturated with blood, and its bone components are destroyed more slowly. Exercise therapy for the lumbar region helps to recover after surgery and helps strengthen the back muscles.

Physical therapy is especially recommended for the following population groups:

Elderly people.
For those who have previously had vertebral injuries.
People diagnosed with flat feet and club feet.
For those who are constantly in a non-standard position.
People with weak muscles and ligaments.

Osteochondrosis according to the place of occurrence can be classified into osteochondrosis of the cervical, thoracic and lumbosacral spine.

Features of chondrosis

Chondrosis is a pathological process that occurs in certain parts of the spine, namely, in the intervertebral discs . The early stage of the disease passes without symptoms, the same is observed at later stages.

With chondrosis, there is a deterioration in the nutrition of the intervertebral disc, and therefore it becomes deformed

It is most common in older people 55 years of age and older, but there are cases of detection in young and middle age.

The effectiveness of exercise therapy for the lumbar region and the main contraindications

During movement, the lumbar and sacral regions of the spine receive the main load. The vertebrae of the first zone are very mobile, unlike the vertebrae of the second zone. The latter are a fixed articulation of five vertebrae. Exercise therapy for the lumbosacral region helps strengthen the muscle corset, helps muscles that are constrained by spasms, and relieves pain in them after a pinched nerve.

Gymnastics alternately relaxes and tenses the muscles, which leads to improved blood flow. After an illness, the tissue receives stress and becomes stronger. Classes involve performing various exercises to train specific muscle groups. Exercise therapy is used for hernia of the lumbar spine.

Carrying out physical therapy of the lumbar region on a regular basis contributes to:

Relief from lower back pain.
Training of spinal muscle tissues.
Normalization of joint mobility and blood flow in them.
Relaxation of spasming muscles.
Improving blood circulation in the pelvic organs.
Increasing immunity and general tone of the body.

Exercise therapy for the lumbar region will be effective only if the exercises are performed correctly. Let's look at the basic rules:

If you are doing physical therapy for the first time, be sure to contact an instructor. Your goal is the right exercises, not quick results.
In case of exacerbation of the disease, you need to adhere to a special training program and only under the supervision of a trainer.
Warm up your muscles and ligaments thoroughly before starting exercise. Massage the sacrum, because it bears the greatest load.
Increase the difficulty gradually. The first workout should include a warm-up and the simplest movements. Duration no more than 20 minutes.
It is not recommended to eat 1–1.5 hours before class.
Perform exercise therapy for the lumbar and sacral region on a regular basis. Avoid long breaks. Only in this case can the disease be overcome.

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Undoubtedly, physical therapy is very useful, but not for everyone. Exercise therapy for the lumbar region has a number of contraindications:

Any bleeding of the body, including uterine.
The presence of malignant tumors.
Increased body temperature.
The period of exacerbation of any chronic disease.
Swelling and cramps, poor circulation in the legs.
In the presence of an inflammatory process of any organ. May be accompanied by general malaise or fever.

If, while performing exercise therapy for the lumbosacral region, you notice at least one of the symptoms listed below, consult a doctor immediately. The lesson plan may need to be adjusted:

Sharp pain.
Receiving microtraumas and other damage.
Malaise and deterioration of health.
Exacerbation of a disease associated with the spine or lumbosacral region.

Gymnastics for chondrosis

Advantages of the method

With the help of special exercises, the patient gets rid of pain, restores blood circulation in the affected part of the spine and the healthy position of the vertebrae, and strengthens the muscles.

Check out the benefits of exercise therapy for chondrosis. Regular exercise has a positive effect on the body, which consists of:

reducing stress on the vertebrae;
increasing the space between the vertebrae, which prevents pinching of the nerve roots;
normalization of metabolic processes;
eliminating muscle spasm in the sore back;
restoring normal nutrition to the brain.

In addition to eliminating the symptoms of chondrosis, physical therapy can also:

correct posture;
strengthen the muscles of the whole body;
relieve the spine and the entire musculoskeletal system;
reduce weight if you have extra pounds.

When to do exercise therapy

Exercises are performed during the absence of symptoms, that is, during the period of remission of the pathology . During classes, all movements must be performed smoothly and slowly. You should be attentive to your well-being: if the exercises cause discomfort, you should stop training immediately. During an exacerbation of symptoms, you need to abandon exercise therapy, since this can not only increase the pain, but also harm your back.

Contraindications

Loads are abandoned when:

exacerbation of the disease;
pathologies of the vestibular apparatus;
high blood pressure;
cardiac arrhythmia;
early recovery period after surgery;
neurological abnormalities in which coordination of movements is impaired;
increased intraocular pressure;
myopia.

There is no need to exercise immediately after eating or on an empty stomach, if you are overtired. You should not expect an immediate effect, but long-term and correct movements performed regularly will bring significant improvement.

Features of exercise therapy for osteochondrosis of the lumbar spine

Most often, pain is felt in the lumbar spine, since it bears the main load. This is due to the anatomy of the human body structure.

Symptoms of osteochondrosis of the lumbosacral region include pain in the legs and lower back. Their cause lies in irritation of the spinal nerve roots. Swelling forms around the irritated area of the root, increasing the pain and causing it to spread to the muscles. The affected area is affected by the resulting spasm. The process is a vicious circle. But it can be interrupted by influencing the muscle system and strengthening the muscle corset.

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How to do this? Exercise therapy for the lumbar region, massage and useful habits in everyday life will help you here. If pain is observed in the lower back or legs, it is necessary to perform gymnastics in a lighter form.

The objectives of exercise therapy for osteochondrosis of the lumbar spine are to:

relax and stretch tense back muscles;
strengthen lymph and blood circulation in the lumbar region.

Follow the principles of gymnastics described above. Clearly remember what not to do, and then exercise therapy for the lumbar region will be useful and effective.

Alternative techniques

Today there are many other options for strengthening the back muscles and eliminating the prerequisites for the development of pathological changes in the spine. This:

qigong;
Tibetan gymnastics;
V. Dikul's technique.

Qigong

The technique is taken from Chinese alternative medicine and is a holistic system that includes physical therapy, breathing exercises and meditation. Translated, “qigong” means energy flow and movement. Thus, the method represents a certain philosophy. It promises quick recovery from injuries, relief from back pain and increased flexibility.

Tibetan gymnastics

The method includes universal exercises that can be used for various diseases of the spine. They help strengthen the entire body and are based on muscle stretching techniques.

Usually it takes about 15 minutes to complete the entire set of exercises. As a result, joints are strengthened, blood circulation is improved and pain in the back goes away.

V. Dikul's technique

Its creator is Valentin Dikul, who, as an athlete, suffered a compression fracture of the spine in his youth and faced a long and difficult recovery period. During it, he tested many methods of exercise therapy and developed his own technique to eliminate spinal deformities and improve the patient’s condition in the presence of osteochondrosis and intervertebral hernias.

What you need to know about exercise therapy for the lumbar region

The basic requirements for physical therapy are as follows:

Classes can be started only after pronounced pain has been eliminated.
During an exacerbation of osteochondrosis, it is recommended to do only simple movements.
Training should be carried out on a regular basis during remission of the disease.
Increase the range of motion and number of repetitions gradually.
Watch your breathing, it should be measured and calm.
Movements should be smooth. If you feel pain, you should end the session.
The first training should be carried out strictly under the supervision of an instructor.
Before classes, contact a specialist for advice and a program.
Wear only breathable clothing.

If you have problems with the lumbar spine during exercise therapy, it is prohibited to:

Use maximum loads at the very beginning of your workout.
Make movements that lead to painful sensations.

If osteochondrosis worsens, perform exercises only in bed.

During exercise therapy for hernias and protrusions of the lumbar and sacral regions, it is contraindicated to lift weights while standing, do leg presses while lying down, jump and run.

Basic elimination methods

Conservative methods are used to treat the initial stage of chondrosis:

physiotherapy;
medicines;
products and means that fix the spine;
physiotherapeutic products.

At a later stage, when the structure of the spine is seriously damaged, surgical treatment is used.

Used as drugs:

analgesics;
antispasmodics;
chondroprotectors;
anti-inflammatory agents;
vitamins.

How to prepare for lumbar exercise therapy

Physical therapy may be prescribed by a doctor after the results of the examination. Don't forget about the rules that will help you make it effective:

The best time for classes is before lunch. The last meal should take place 1.5 hours before they start.
Every workout should start with a warm-up. It helps warm up muscles and ligaments, prepares the heart for stress.
During the exercise, use a roller under your knees at the correct height (the thigh and shin are perpendicular to each other).
Record the exercises you perform in your diary and monitor the results.

For osteochondrosis, there is a whole complex of gymnastics. Exercises vary in difficulty and stages. Follow the lesson plan without combining them with each other.

The lumbar exercise therapy program is divided into blocks that are intended for a specific stage.

The first stage is carrying out exercise therapy in the acute period . As simple and slow movements as possible.

The second stage is the subacute period . If the pain has decreased, you can increase the load, but gradually.

The third stage is remission . The pain has stopped, complex exercises are included.

Choose loose clothing that will not interfere with your workout. We recommend paying attention to a cotton T-shirt or tank top, shorts or sweatpants. If you exercise outside in cold weather, use woolen items.

Inventory you will need:

Gymnastic ball.
Swedish wall.
Pillow for the knees.
Fitness mat.

Rules

All therapeutic exercises for osteochondrosis are divided into three types.

Those that are performed in case of severe pain (the first acute stage).
Performed when pain subsides (second acute stage).
And those that are done regularly during the remission period, in the absence of pain.

A lesson plan is extremely important. You cannot mix the exercises of these complexes. If it becomes easy to perform the complex, you can ask the instructor how to complicate it.

Effective exercise therapy for the lumbar region depending on the stage of the disease

1. Acute period.

Exercise therapy for exacerbation of osteochondrosis of the lumbar spine should be carried out only under the supervision of a trainer. Make slow movements. If pain occurs, training should be stopped. The exercises are performed from a lying position.

It is necessary to develop the feet by performing movements of flexion and extension. First together, then after each other. Increase the pace whenever possible. Clench your fingers into a fist and then unclench them.
I. p. – bend your legs at the knee joint. Extend one leg, your heel should slide across the bed. Repeat for the other leg. Do eight reps.
Raise your hand up. Once you lower it, repeat for the other hand.
Bend your left leg and move your right leg to the side. Repeat, switching the position of your legs with each other. The exercise loads the lumbar region. Avoid sudden movements. They can put increased pressure on nerve cells and aggravate osteochondrosis.
I. p. – put your hands on your shoulders. Move in a circle. First clockwise and then counterclockwise.
Rest your thighs on the bolster. Straighten your legs at the knee joint one at a time.
As you exhale, bend your arms, trying to touch your shoulders. As you inhale, straighten, touching your thighs with your fingertips.
I. p. – bend your legs at the knee joint. Move one knee to the side and return to the starting position. Repeat the same with the other one.
Stretch your arms up. At the same time, pull your socks towards you. After lowering your arms, relax.
I. p. – bend your legs at the knee joint. Spread and bring your knees together. You can diversify the movements by moving your knees first to one side, then to the other.
Try to pull your bent knees one after the other towards your stomach. Help with your hands when doing this.

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2. Subacute period.

If there is an improvement in the course of the disease, the pain has subsided, you can diversify exercise therapy for the lumbar spine with more dynamic movements.

I. p. – bend your legs at the knee joint. Straighten your right one up. Repeat for the left, four times on each. Do not straighten your leg completely if you experience pain.
Lean on the bed with your arms bent. Try to arch your chest as much as possible. After completing the exercise, relax.
In a lying position, you need to bend your legs and raise your back area in the sacrum area. Try to lean on your lower spine.
Tighten and relax your buttocks.
Bend your legs one after the other. While straightening them, press down on the bed with your foot and try to arch your lower back a little.
Lie down and bend your legs. Raise your head while contracting your abdominals and buttocks. If the exercise is easy, try raising your pelvis a little.

3. Remission.

Exercise therapy for osteochondrosis of the lumbar spine in remission can be supplemented with complex movements. At the same time, the load increases, which means you need to carefully monitor your condition even without pain. Physical overexertion is dangerous and can lead to a sudden exacerbation of the pathology.

I. p. - lying on the side. Pull one thigh toward your stomach first, then the other. Try to do the exercise all the way, thereby stretching the lower back muscles as much as possible. Perform five to seven repetitions on each leg.
I. p. - on all fours. Imagine an obstacle and carefully crawl under it.
I. p. - sitting on a hard surface, hands on knees. The back is straight. Slowly lean back, tensing your abdominal muscles. Stay a while. Return to the starting position at the same pace.
I. p. - on all fours. Arch your back while lowering your head. Make reverse movements: arch your back, raising your head up.
Stand up straight. Bend forward, trying to reach your toes with your hands. The chest should be pressed against the hips as much as possible. The exercise is also effective from a sitting position.
I. p. - on all fours. Raise your legs bent at the knee joint and bend your lower back slightly. Movements help relieve symptoms of osteochondrosis.
The legs are bent at the knee joint. Sit on them, and your heels should be level with your buttocks. Reach up and interlock your fingers. Sit on the floor, changing direction: first left, then right.
I. p. - on all fours. Raise your arm and opposite leg. Stay in this position for a while. After returning to the starting position, repeat with the other limbs. Do five times for each side.

When can it be used?

The doctor prescribes exercise therapy for spinal osteochondrosis, taking into account the individual data about the patient’s disease. You can perform exercises only in the remission stage, that is, when there are no symptoms. Before starting, you need to measure your blood pressure and pulse, especially in elderly patients. If the indicators deviate from the norm, you should not engage in exercise therapy.

Indications

Exercise therapy is prescribed as therapy and for the prevention of disease in patients:

Suffering from osteochondrosis of the thoracic, lumbosacral and cervical spine.
Elderly people.
Those with spinal injuries.
Working at a computer.
People with weakness of muscles and ligaments.
Having flat feet.

Contraindications

You cannot engage in exercise therapy for certain diseases, so as not to cause deterioration of the patient’s condition and complications. Such diseases include:

Malignant tumors and metastases.
Hypertension.
Thrombosis.
Increase in ESR.
Heat.
Bronchopulmonary diseases.
Threat of bleeding (internal or external).

Some patients may exercise with limited exercise . These are people suffering from diseases such as:

Mental disorders.
Physical disability.
Lesions leading to deformation of bone tissue.
Aortic aneurysm.

Pregnant women can perform physical therapy exercises depending on the duration of pregnancy, the characteristics of its course and the patient’s well-being.

You cannot engage in physical therapy if there is a threat of miscarriage, placenta previa or fetal growth retardation. In case of polyhydramnios and severe toxicosis, you should also refrain from doing exercises.

Gentle physical therapy exercises for osteochondrosis of the lumbar spine

1. Lying on your back.

Hands at your sides, legs together. As you inhale, pull your arms up, and as you exhale, lower them. Number of repetitions – 4-5.
Bend and straighten your feet while clenching and unclenching your fists. Do it 10 times.
Rotate your feet in a circle. In each direction 4-6 times.
Pull your knees to your chest one at a time. Do 6-8 reps.
Move your right arm and leg to the side, for example. Repeat in the same way for the left limbs. Do 4-6 repetitions.
Clasp your fingers in a “lock” at the back of your head. Raise your head while pulling your toes towards you. Number of repetitions – 8.
Hands at your sides. As you inhale, stretch your arms up, while simultaneously pulling your toes in the opposite direction from you.
Place your legs bent at the knee joint, shoulder-width apart. Use your knee to touch the opposite foot, and vice versa. Do 4-6 times.
Exercise “bicycle”, simulating pedaling. Repeat five circles back and forth.
Place your hand on your stomach. Take a deep breath into your belly and then exhale slowly. Number of repetitions – 3-4.
Stretch your left hand along your body, and stretch your right hand up. Repeat the exercise, changing the position of your hands. Do 10–12 times.
Spread your arms to the sides, feet shoulder-width apart. With your left hand, reach your right hand. Repeat the exercise for opposite limbs. Number of repetitions – 6–10.
Pull your knees towards your chest with your hands. First the left knee, then return to the starting position and repeat the exercise with the right. Do 6-8 times.

2. Exercise therapy lying on your side.

Swing your arm and leg upward. Repeat about five times.
Pull your knees to your chest: 6-8 reps.
Swing your leg forward and backward. Repeat 6-8 times.

Perform the exercises in the same way, lying on the other side.

3. Exercises while standing on all fours.

First move one hand to the side, then the other. Do 10–12 reps.
Swing your leg back, straightening it. Repeat with the other leg. The quantity for each is 8–10.
Pull your left knee towards your right hand. Repeat, switching sides of limbs. Do 6-8 times.
Pull one knee toward your chest. After this, take your leg back, the toe should slide along the floor. At the same time as this movement, you need to sit on the opposite heel. Perform the exercise in the same way with the other leg.
Swing your straight leg up and back. At the same time, pull your opposite hand up. Repeat similarly for the other leg and arm. Do 6-8 times.
The legs are fixed in one position, and move your hands to the right and left sides. Repeat five times in each direction.
Without lifting your hands from the floor, try to sit on your heels. The exercise is performed slowly. Do 6-8 times.
Without lifting your hands from the floor, sit first on your left buttock and then on your right. Repeat 6-8 times.
Place your hands on the floor and raise your head. Arms straight. Lower your head to your chest and arch your back, then arch it back. Make movements at a slow pace. Number of repetitions – 8–10.

What's the use?

Opinion of doctors and patients

Doctors unanimously say that movement is the most effective remedy in the fight against osteochondrosis. Many famous doctors speak about the benefits of exercise therapy in the treatment of osteochondrosis. For example, Dr. S. M. Bubnovsky speaks highly of this method, calling therapeutic exercises using a stick a simple but effective combination of exercises that gives maximum effect in the treatment of cervical osteochondrosis (read more about Dr. Bubnovsky’s exercises and exercises here).

Feedback from patients after completing a course of exercise therapy:

Elena, 30 years old: “I work at the computer.
One day I noticed that my shoulders began to hurt, and there was fatigue and tension in my neck. I went to the doctor, he ordered an x-ray. As a result of the examination, it turned out that I have cervicothoracic osteochondrosis. The doctor prescribed me a special diet and therapeutic exercises using a special stick (body bar). At first I did the exercises with difficulty, then they began to come to me easily and even with pleasure. After about two weeks of daily practice, I noticed that there was ease in my movements, my neck and back hurt less. I will continue to do physical therapy!”
Pavel, 40 years old: “Working as a driver caused me to have back problems. The doctor said that I need to do physical education, exercise therapy. I set aside time in the morning to exercise. I did special gymnastics for 20 minutes. Now it's much easier for me! It’s good that I was prescribed physical therapy on time, otherwise I would have had to take pills.”

What does Dr. Shubin say?

The famous neurologist and chiropractor, Dr. Dmitry Nikolaevich Shubin, is entirely in favor of physical education, and is himself a supporter of a healthy lifestyle. However, the doctor says that running and jumping negatively affect the spine. These exercises are contraindicated for people diagnosed with osteochondrosis, as they put a shock load on damaged vertebrae and discs, contributing to the destruction of damaged tissue.

But swimming and walking have a beneficial effect on the spine and help correct degenerative changes in it.

Therapeutic exercises for cervical and any other type of osteochondrosis are necessary. This is the best remedy for maintaining a healthy spine and beautiful posture for many years. Physical education maintains a high quality of life in old age. Gymnastics is very useful for children. If there are no contraindications to performing therapeutic exercises, do not neglect the exercises.

To treat osteochondrosis, Alexandra Bonina’s gymnastics, Butrimov’s exercises and yoga are used, which you can read about in more detail on our website.

Exercise therapy training exercises for osteochondrosis of the lumbar spine

For exercise therapy of the lumbar region, training exercises are indicated while the pain subsides. During the acute stage they are prohibited.

Tasks:

Completely form the muscle corset.
Normalize the range of motion in the leg joints.
Repeat the number of exercises that include movements in the lumbar region strictly in accordance with the training plan.

1. Lying on your back.

Bend your legs at the hip and knee joints. The shins should rest on the support. Join your fingers behind your head into a “lock.” Lift your head and shoulders off the floor. Do 6-8 times.
The shins rest on the support. Hold the ball between your feet. Move it to the left, then to the right. Do 6-8 reps.
Hold the heavy ball with your feet. The shins rest on the support. Your task is to pull your knees towards your chin, lifting your head off the floor. Perform 6–8 times.
Bend your legs at the hip joint. The shins should rest on the support. Take dumbbells in your hands and stretch them along your body. Try to sit down. Do 6-8 times.
Take dumbbells in your hands and move them to the right. At the same time, tilt your knees to the left. Repeat 6-8 times.
Bend your knees and hold the ball between your feet. Take dumbbells. Try to sit down and hold this position. Do 6-8 reps.

2. Lying on your stomach.

Stretch your hands in front of you. Raise your head and shoulders at the same time. Move your right arm behind your back, accompanying this movement by turning your torso to the right. Repeat the same with your left hand.
Place your arms straight behind your back. At the same time, lift your head, shoulders and upper body off the floor. Raise your legs with your knees bent. Repeat 6-8 times.
The legs need to be bent and then straightened at the knee joint in turn. Only 15–20 times.

Don't forget to take your heart rate before and after your workout. Its optimal value is 120–140 beats per minute. Exceeding the normal heart rate indicates that the load is high for you.

Additional recommendations

It is important to understand that exercise therapy for spinal diseases is only one of the components of treatment. It is impossible to get rid of osteochondrosis, scoliosis or other pathologies only through physical therapy. Therefore, classes must be supplemented with medication and manual therapy.

If the first helps eliminate pain, inflammation and muscle spasms, then the second allows you to return the spine to its correct position. This not only eliminates back pain, but also significantly improves the functioning of internal organs. After all, the preservation of the normal ability to transmit nerve impulses from the spinal cord to all parts of the body largely depends on its condition.

Also, to increase the effectiveness of treatment, it is recommended to engage in swimming and water aerobics. In addition, it is important to monitor your daily activities and lifestyle. To ensure that all your efforts are not wasted, you should:

refuse to lift heavy objects; if this is impossible, then to lift a heavy object you should bend your knees, grab the object and lift it using your legs, not your back;
minimize the amount of time spent in heels;
You should play sports in high-quality sneakers with good shock-absorbing properties;
avoid hypothermia and colds;
regularly take long walks;
Get up regularly, stretch, or at least walk for 5 minutes if your job involves sitting for long periods of time;
consult a doctor if your condition worsens.

Thus, exercise therapy is an effective means of preventing the development of spinal diseases and one of the mandatory components of the treatment of existing disorders.

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5-minute exercise therapy for the lumbar region

Lying on your stomach, legs straight, bend your arms at the elbows and press them to your body. Lean on your straight arms and lift your upper body off the floor. Turn your head first in one direction, then in the other. Return to the starting position and relax. Do 2-3 repetitions.
Lying on your stomach, stretch your arms forward. Legs remain straight. Raise your torso while simultaneously performing a crawl motion with your arms. Repeat 4-6 times.
Similar to the previous exercise, move your arms using the breaststroke technique. Do 4-6 reps on each arm.
I. p. - lying on your stomach, hands pressed to your chin. Crawl on your bellies. The movement involves pulling the knee towards the elbow. Repeat 4-6 times.
The situation is similar to that described above. Lift one of your straight legs up, point your toes down. Repeat the exercise with the other leg. Do 4-6 times.
Raise your arms and legs at the same time. Hold this position and after a few seconds return to the starting position. Relax. Do 3-4 repetitions.

What to do when you don’t have enough time for exercise therapy?

The complexes compiled above make it possible, when performed correctly, to guarantee improvement of the condition and prevent complications of osteochondrosis. Naturally, this requires a certain amount of time. In addition, most often, osteochondrosis is present in all parts of the spine at once. In a hospital setting, exercise therapy is performed only for the most affected part. However, it is completely logical that the entire spine needs to be treated.

If you perform all the specified complexes, then the patient will develop a muscular corset, and - attention - a bonus: a toned figure will appear. For people with a sedentary lifestyle, there is no need to invent additional stress on the body. Although these complexes will not replace the gym (there will be no muscle relief, of course), the deep muscles will be strengthened, which is very important for the healthy functioning of not only the musculoskeletal system, but also the internal organs.

When there is no time for a full complex, but you need to exercise to improve your condition and feel lightness in the spine, a five-minute exercise therapy complex consisting of the most important basic exercises is proposed.

Exercise therapy for the lumbar region with a fitball

"Locust". Lie on the fitball with your stomach and take turns lifting your arms and legs.
Hyperextension. The stomach and thighs lie on the ball. Hands behind your head, legs extended back. As you inhale, bend forward, and as you exhale, return to your starting position. The exercise affects the back, do it smoothly.
Half bridge. I. p. – lying on the floor on your back, put your feet on the fitball at an angle of 90 degrees. As you exhale, you need to straighten your legs and raise your pelvis. While inhaling, take the starting position.
I. p. similar to the previous paragraph. Grab the ball with your feet, clasp your hands behind your head. Pick up the exercise ball.
Twist/"flugel". Back on the floor, feet on a fitball. Hands are spread to the sides. Roll the ball with your legs in different directions. Your goal is to touch your knees to the floor.

Effective exercise therapy for the lumbar region involves repeating these exercises about 20 times.

Mechanism of development of osteochondrosis

The spine has 33–35 vertebrae, with elastic discs between them. They give the spine elasticity and flexibility. Each such disc contains a core framed by an annulus fibrosus and covered above and below with cartilage.

With osteochondrosis, blood circulation in the spine itself and metabolism in it suffer. The elastic discs that are located between the vertebrae begin to dry out, their elasticity and strength are lost, and their height decreases. Gradually, the fibrous ring loses its ability to support the loaded spine, and it protrudes. It happens that the fibrous ring ruptures, and this leads to an intervertebral hernia.

Due to such disorders, the mobility of the entire spinal column may be affected and its curvature may occur.

A favorable environment for spinal health is an active and sporty lifestyle with moderate load and without overexertion.

In our age of computerization, a person’s lifestyle is mainly sedentary. Prevention and treatment of problems with the spine is physical therapy (physical therapy), which improves the trophism of the discs between the vertebrae, because of this, joint mobility improves; blood saturation of the entire spine also improves, the muscular system of the back is strengthened, and the destruction of the bone components of the spine is slowed down.

Exercise therapy for osteochondrosis is especially useful for people with predisposing factors:

Elderly age.
People who are constantly in an unusual body position.
People with weak muscles and ligaments.
Who has flat feet and club feet.
With existing vertebral injuries.

Osteochondrosis of the spine has different localization and is divided into osteochondrosis of the cervical spine, thoracic and lumbosacral spine.

Exercise therapy of the lumbar region according to the method of Bubnovsky and Evdokimenko

Sergey Bubnovsky is a rehabilitation specialist by profession, the author of a large number of exercise therapy complexes for joints, recognized by official medicine.

Pavel Evdokimenko is a rheumatologist, a member of the highest level of the Academy of Medical Sciences of the Russian Federation. Among his works are a huge number of books that describe recommendations for the treatment of arthritis and arthrosis.

Doctors Bubnovsky and Evdokimenko developed an effective set of exercises. You can familiarize yourself with the technique of their implementation, which will make physical therapy of the lumbar spine more effective, in the video.

Lying on your stomach, reach your buttocks with your heel, bending your legs one at a time. The head is turned in the opposite direction. Hold the position for 10 seconds. After this, relax for a few seconds and repeat the movement again.
I. p. - on all fours. Arch your back and hold this for five seconds. After that, relax. Performing the exercise from the side resembles the behavior of a cat on its hind legs, which is why it has a similar name.
I. p. - lying on your back. First pull one leg towards your stomach, then the other. Help with your hands. Tighten your muscles for seven seconds and then relax.
I. p. - lying on your back. Wrap your arms around your legs and pull them towards your stomach. Tighten the muscle tissue for 10 seconds, then relax.
I. p. - sitting on a chair. Bend over slowly. Your task is to thoroughly stretch your back. As you inhale, tighten your lower back muscles for six to seven seconds, and as you exhale, relax.

Video instructions for exercise therapy of the lumbar spine:

Nowadays, you no longer have to spend a lot of time performing complex and unpleasant procedures at home. It is much easier to seek help from real professionals - the Veronika Herba beauty and health center, equipped with effective and modern equipment.

Why clients choose Veronika Herba beauty and health center:

This is a beauty center where you can take a course of exercise therapy for the lumbar region at a reasonable cost, and you will be treated not by an ordinary cosmetologist, but by one of the best specialists in Moscow. This is a completely different, higher level of service!
You can receive qualified help at any time convenient for you. The beauty center is open from 9:00 to 21:00, seven days a week. The main thing is to agree with your doctor in advance on the date and time of your appointment.

Possible complications

If the exercises are performed incorrectly, the effect of physical therapy will be negative. This is due to the fact that the training takes place under heavy load, at an inappropriate pace, or the muscles were not warmed up and were not ready for exercise.

Complications may be the following:

Increased pain . Causes: excessive effort when performing exercises, injury as a result of sudden movements.
Muscle spasms can also be the result of overexerting yourself or due to a lack of proper stretching at the end of a workout.
Sprained ligaments: the reasons are the same - too much effort and training with tense muscles.
Spinal instability, blockages, fractures are the consequences of incorrect exercises and repeated repetitions.

Ambiguous forms of physical activity

If before the development of osteochondrosis a person regularly jogged or rode a bicycle, then it is difficult for him to give up his favorite sport. But doctors often insist on stopping training due to the high risk of progression of the destructive process.

Run

During running, vertebral structures are subjected to static and dynamic loads - the vertebral bodies shift relative to each other, further injuring damaged intervertebral discs. For osteochondrosis of the first or second severity, the doctor may allow short runs, which must alternate with walking.

Running for osteochondrosis.

Bike

When riding a bicycle, the spine is in an anatomically incorrect position for a long time. This provokes circulatory disorders, deterioration of trophism and excessive tension in the skeletal muscles. It is allowed to ride a bicycle with cervical or thoracic pathology using orthopedic devices - Shants collars, elastic bandages with rigid inserts. This sport is prohibited for osteochondrosis of the lumbosacral localization.

A ride on the bicycle.