In the prevention and treatment of spinal osteochondrosis, systematic training in special therapeutic exercises is essential.
Before starting independent exercise therapy, you must consult with a specialist (neurologist, orthopedist-traumatologist, exercise therapy doctor).
You can do therapeutic exercises at any time of the day. It is very useful in the morning immediately after sleep to perform several exercises (for example: Ш 1,3,13,17,20 of the acute period), then do the morning toilet and continue doing the exercises according to the complex prescribed by the doctor and exercise therapy methodologist.
Clothing during exercise should be light, not restricting movement, but also not allowing hypothermia. The best option is a wool training suit.
Some of the exercises recommended to you are useful to perform during the working day (for example, exercise No. 1 of the training period - the period of remission).
REMINDER!
The appearance of pain during exercise is a signal to reduce the amplitude of the exercises, their intensity, or to completely stop doing them.
In order for therapeutic exercises to bring the greatest benefit, you should:
a) do exercises daily; b) perform the exercises diligently, at a slow pace, without arbitrarily distorting the form, speed and intensity of the exercises performed; c) do not hold your breath when performing exercises; d) periodically consult a doctor, without hiding your ailments from him.
An approximate complex of therapeutic exercises used in the acute period (initial stage)
| I.p. lying down. Flexion and extension of the feet and fingers into a fist |
| I.p. lying down, left leg bent at the knee. Flexion and extension of the right leg, sliding the heel along the bed. After 8-10 repetitions, do the same with the other leg |
| I.p. leka. Alternating hand raises |
| I.p. leka, left leg bent at the knee. Extending the right leg to the side. After 8 repetitions, do the same with the other leg. |
| I.p. lying down, hands to shoulders. Circles with bent arms back and forth |
| I.p. leka. Alternately straightening the legs at the knees, resting your hips on the roller |
| I.p. lek, legs bent. Alternating bending of the bent legs to the bow |
| I.p. leka. Bending your arms to your shoulders combined with breathing |
| I.p. lek, legs bent. Alternately abducting the knees to the sides |
| I.p. lek, legs bent. Hands up - inhale, press your knee to the bow - exhale. Same thing - with the other foot |
| I.p. Leka, legs apart. Rotation of legs in and out" |
| I.p. leka. Diaphragmatic breathing |
Special exercises used in the second stage of the acute period
| I.p. lying down, legs bent. Raising the sacrum with support on the lower thoracic spine and feet due to kyphosis of the lumbar spine. |
| I.p. lying down, legs bent. Raising the head while simultaneously tightening the abdominal muscles. |
| I.p. lying down. Static tension of the gluteus maximus muscles. 8-10 voltages each for 4-6 s. |
| I.p. lying down, legs bent apart. Left hand up - inhale. Lower your hand forward-down-inward, raise your head and shoulders, stretch your hand to your right knee - exhale. Same with the other hand. |
| I.p. lying down. Alternating leg bends. When straightening, press your foot onto the bed, while kyphosis of the lumbar spine. |
| I.p. lying down. The same exercise as No. 17, but performed with both legs at the same time. |
| I.p. lying down, a cushion under your feet, lifting the pelvis due to kyphosis of the lumbar spine. |
| I.p. emphasis on the knees. Sit on your heels without lifting your hands from the bed and return to the standing position. When returning to the IP don't bend! |
| I.p. emphasis on the knees. Flexion of the spine (without bending down when returning to IP!) |
An approximate complex of therapeutic gymnastics applicable in the SECOND (SUBDOSTROM) period
| I.p. lying down. Simultaneous flexion and extension of the feet |
| And about. lying down. Alternate bending and straightening of the legs at the knees |
| I. p. lying down. Alternately raising the arms up followed by passive stretching of them by the exercise therapy instructor |
| I. p. lying down, left leg bent. Extending the right leg to the side. After several repetitions, do the same with the left leg |
| I.p. lying down, hands to shoulders. Circles with bent arms |
| I.p. lying down, left leg pressed to the stomach. Raising the right leg forward. After several repetitions, do the same with your left leg. |
| I.p. lying down, legs bent. Raising the sacrum with simultaneous kyphosis of the lumbar spine. |
| I.p. lying down, legs bent, hands on stomach. Raising the head and shoulders. Fix this position for 2-4 s. |
| I.p. lying down. Static tension of the gluteus maximus muscles. Voltage time 6-8 s |
| I.p. lying down, legs bent. Simultaneously bending the legs towards the stomach |
| I.p. emphasis on the knees. Sit on your heels without taking your hands off the couch |
| I.p. emphasis on the knees, legs apart. Turn left, left hand to the side. Same to the right |
| I.p. emphasis on the knees. Flexion of the spine. When returning to the IP don't bend |
| I.p. emphasis on the knees. Straightening your left leg, place emphasis on your right knee. Do not raise your leg high. Same with the other leg |
| I.p. emphasis on the knees, legs apart. Bend your right leg to the left and up, touch your right knee to your left hand. Same with the other leg |
| I.p. emphasis on the knees. Taking your left leg back, sit on your right heel (half-split). Same with the other leg. Don't take your hands off the couch |
| I.p. lying on your stomach (there is a cushion under your stomach). Alternately raising the legs from the couch by 3-5 cm and holding them in this position for 4-6 s |
| I.p. lying on your stomach, arms to your sides. Raise your head and shoulders from the couch by 3-5 cm and hold in this position for 4-6 s |
| I.p. lying on your stomach. Alternately moving your legs to the sides. Do not raise your legs high from the couch |
| I.p. lying on your stomach. Alternate knee bends |
| I.p. emphasis on the right knee, left leg straightened forward (to the side of the couch). Taking the left leg to the side. Same with the other leg |
| I.p. lying on your side. Simultaneously bend your legs forward. Same on the other side |
| I.p. lying down, legs on a bolster. Raising the sacrum due to kyphosis of the lumbar spine |
| I.p. lying down. Alternately “pulling” the legs down |
| I.p. lying down. “One” - hands up. “Two” - bending your right leg forward, press your knee to your stomach |
| I.p. lying down, legs apart. Rotation of straight legs in and out |
Methodological recommendations for motor mode in the acute period
In the acute period, in the presence of acute pain, strict bed rest should be observed. Exercise therapy is used mainly for hygienic purposes and is of a general strengthening nature. When moving the lower extremities, do not allow the lumbar lordosis to increase, which can increase pain. In this regard, when performing physical exercises, you should place a soft cushion under your shins.
At the second stage of the acute period, with a slight decrease in pain intensity, isometric exercises should be carefully included to train the abdominal muscles and gluteus maximus muscles.
Exercises that cause pain should be limited in amplitude, degree of muscle tension, or eliminated altogether. Do not exercise through pain!
The number of repetitions of each exercise is 8-10 times. The pace of the exercises is slow.
Why do you need to train your back muscles?
A well-chosen set of exercises that allow you to work your back muscles will help you get rid of excess weight and make your body attractive and strong. In addition, by exercising regularly, you will be able to strengthen your spine and improve the condition of your body as a whole.
Thus, systematic training of the back muscles:
- Makes the spine strong and healthy, straightens posture. After all, problems in this area not only negatively affect external attractiveness, but are also the cause of many serious diseases.
- They increase the amount of energy consumed by our body, which contributes to weight loss.
- Helps form a beautiful V-shaped figure.
- Maintain muscle tone, which has a positive effect on the functioning of internal organs.
- They enhance the therapeutic effect during the treatment of various diseases.
- Increases flexibility and plasticity of the spinal column.
When planning to create your own training program, take note of the video exercises for the back at home:
Methodological recommendations for motor mode in the second (subacute) period
With a decrease in pain, the possibilities of using special and general developmental exercises increase. During this period, in addition to exercises that increase the strength of the abdominal muscles and hip extensor muscles, exercises that focus the lumbar spine (No. 7,8,10,11,13,15, 22,23) become important.
When choosing both special and general developmental exercises, it is important to ensure that they do not increase lumbar lordosis. Painful sensations are a signal to change the structure of the exercise (towards easier) or to eliminate it.
At the end of the second period, you should gradually include exercises that increase the strength of the back muscles. Exercises No. 7,6,9 and 10 can be performed in a circular system 2-3 times. They are the most important. Increase the number of repetitions of special exercises to 15-50 times. The pace of the exercises can be gradually increased. We should remind you once again: exercise should not cause pain!
Types of exercise therapy
Back exercises are not the only physical therapy option. Today, experts offer complexes aimed at restoring the health of the cervical, thoracic, and lower back. Each of them will have its own characteristic features, and is recommended for the development of pathology in this particular area. But many subtypes exist in exercise therapy for the spine. Depending on the nature of the disease, the specialist prescribes one of the following types of exercises:
- Complex for osteochondrosis.
- Exercises for back pain.
- Exercises for lower back hernia.
- To correct posture (scoliosis).
- Qigong.
- Tibetan gymnastics.
- Bubnovsky's exercises.
- Chinese joint exercise.
- Restoration according to V. Dikul.
If you experience back pain, you should not engage in physical therapy without a doctor’s recommendation. Each type of therapy is selected individually, depending on the goal and desired result. Some types of exercise therapy are aimed at strengthening the muscle corset, others at correcting deformities, and others are indicated for the development of serious pathologies of bone tissue. Each type of physical therapy has its own characteristics. Let's look at some of them.
Guidelines for the third period (remission)
In this period, the task of increasing the mobility of the spinal column is added to the tasks and methodological features of the second period. However, exercises aimed at solving this problem should be carried out carefully and in lighter starting positions. It is necessary to achieve automaticity in maintaining a specific posture in a standing position and while walking when the lumbar spine is kyphotic.
The number of repetitions of special exercises of the second period increases to 50-100 times (can be broken down throughout the day). Among other means of exercise therapy, it should be considered advisable to use those that will not have a negative effect on degenerated discs: swimming, health path, skiing, treadmill, bicycle ergometer, exercises with a rubber band. Use such means as volleyball, tennis (big and small), road cycling, cross-country running, fast dancing, rhythmic gymnastics should be extremely careful, because sudden, often uncoordinated movements and turns can provoke an exacerbation of osteochondrosis. Exercises with dumbbells are preferably performed in the IP position. lying down (on your back, stomach) to eliminate vertical loads on the spine.
It should be considered inappropriate to use pure hanging to supposedly stretch the lumbar spine. An obstacle to this is the powerful tension of the stretched muscles of the torso. Depth jumps from elevated positions, exercises on a rowing machine, and throwing are also undesirable. In any case, when practicing exercise therapy, you should remember that constant microtrauma and overload of the spine, uncoordinated movements, shocks along the spinal axis prepare the appropriate background for rupture of the degenerated disc and exacerbation of the pain syndrome. These recommendations must be taken into account when choosing means and forms of physical exercise at the sanatorium and outpatient stages of rehabilitation.
In the third period, the use of therapeutic exercises in the pool is recommended. It should be noted that therapeutic exercises in the pool do not replace, but complement the main “dry” exercises with therapeutic exercises.
How to train properly
Training at home is no less effective than training in equipped gyms. By adhering to a number of basic rules, you will be able to achieve equally impressive results:
- Perform exercises to work your back muscles no more than 2 times a week. Intense daily training will not give your muscles time to recover. There simply won’t be the desired effect from such training.
- At the initial stage, until you learn to feel the tension in the loaded areas of the body, perform the movements in 3 sets of 10-12 repetitions. No need to overdo it. Only experienced athletes with good physical fitness can exercise to failure. Video exercises for the back will help you quickly understand the rules:
- Do not include strength loads in the initial phase of training. Insufficient muscle warming can lead to injury.
- Remember that muscles can adapt to a certain level of impact. Therefore, training programs must be alternated. In addition, the variety will not let you get bored during classes.
- Do the basic exercises first.
- Increase the load gradually. Don't try to lift heavy weights or do as many reps as quickly as possible.
- Watch the technique of performing movements. Remember - it’s better to do fewer (repetitions, approaches), but correctly. Otherwise, you will not achieve the desired result. And what’s even worse is that you get injured during class.