What you need to know about orthopedic corsets

An orthopedic corset is a medical product that can help with pain and other back problems. I will talk about the main types and features of this device, explain how it works and to whom it is prescribed.

A properly selected orthopedic corset fixes and supports the spine in a physiological position, reduces the load on the back, strengthens the tone of the back muscles and relieves tension. The corset can also have a warming effect and stimulate blood circulation.

In what cases is a corset needed and who prescribes it?

A corset is needed when your back hurts or there is a risk that pain will appear: it can be an indicator of insufficient support for the spine and can occur with heavy physical exertion and a weakened muscle corset. Pain is possible when the muscles are not working properly, for example, when there is too much tension on one side and not enough on the other.

If the problem persists for a long time, the load is transferred to the spine and more serious problems appear, such as vertebral displacement and intervertebral hernia. In all these cases, a corset is worn to reduce the load on the spine and compensate for the lack of work of the weakened muscles that support it. The correct corset fixes the spine, reduces stress and back pain

A corset can be prescribed for pain in a certain part of the spine, to prevent injuries and exacerbation of diseases during exercise. It can help recover from injuries and spinal surgeries and slow down the development of degenerative diseases. Corsets are not used for recovery after abdominal surgery and childbirth - bandages are needed for this.

Ideally, a corset should be recommended by a traumatologist, surgeon, orthopedist, vertebrologist or neurologist - only a specialist can understand the cause of the pain and prescribe effective treatment. A self-selected corset may not bring any benefit.

Important: orthopedic corsets that are registered with the Ministry of Health of the Russian Federation must have a Registration Certificate. Other comfortable and useful products for the back, such as warming belts made of wool, will not provide support and are not medical orthopedic products.

What you need to know about the muscular corset in order to work it effectively

Starting an exercise program and exercising regularly is not easy. We are distracted by various tasks and obligations, so even with the best intentions, it can be difficult for us to get in good physical shape and maintain it in the future.

In this chapter, you'll learn how to get the most out of your classes, prepare for success, and use your time wisely. Simply increasing the duration of your workouts will not bring success in the long run. The quality of the exercises matters more than their quantity. We will study the latest information about working out the muscular corset and the effect of breathing exercises on this process.

Modern methods of training this muscle group are far superior to simple twisting and exercises for developing the strength of the muscle corset. In fact, crunches are not the most effective exercise for this muscle group. Thanks to the mixed training method, you will learn how to effectively train your core muscles using varied and highly effective exercises, as well as use breathing exercises to achieve the best results.

Understanding the principles of muscle corset training

Before you begin mixed training, you need to understand how to effectively work the muscular corset and how breathing exercises increase the effectiveness of this process. Understanding the principles of the functioning of the muscle corset will help you achieve the best results in the shortest period of time.

Body position and muscle corset training are interconnected. Understanding the functions of the musculature and using this knowledge to train effectively affects everything you do and the way you look. Your movements and posture convey nonverbal messages to other people. Standing with a straight back makes you appear confident. The ability to maintain correct posture and move freely, without tension, is determined by the training of the muscle corset.

Good functional training of the muscles of this group makes it easier to cope with both everyday activities and physical exercises. However, to understand how your midsection muscles function, you must let go of outdated thinking about training. Indeed, crunches have long been the main exercise for working this muscle group, but now we know that it is one of the least effective.

First, you should understand that the muscle corset is not only the abdominal press.

This group includes all the muscles that support the torso, including the muscles of the shoulder girdle and hips.
To increase the functionality of the muscle corset, it is necessary to work it in all planes, using exercises for the upper, middle and lower parts of the body. To simplify the training of the muscular corset within the framework of mixed training, we will divide it into three parts: upper, central and lower
.

Upper part of the muscle corset

This group consists of the muscles of the chest and the front of the shoulder girdle ( see Fig. 2.1a

), muscles of the upper back and the back of the shoulder girdle (
see Fig. 2.1b
). The muscles of the upper back are often weakened, which leads to poor posture: the shoulders drop and shift forward, and the upper back rounds. This posture is not only unattractive, but also creates many muscle problems for the upper back, reducing the functionality of the muscular corset.

As the upper back rounds, the abdominal muscles relax and the back muscles tighten to try to support the spine and shoulder girdle. To feel the difference, try the following:

: While sitting, hunch over and watch what happens to your abdominal muscles. The abdominal wall moves forward and the abdominal muscles become inactive. Now straighten your back and feel the difference. The abdominal muscles stretch and retract, making it easier for you to tense and retract your abdominal wall.

Mixed training strengthens and develops the upper part of the muscle corset. In order for this process to be more effective, it is necessary to pay special attention to the position of the body, which is specified in the descriptions of the exercises.

To find the correct position for your upper core, stand straight and focus on your upper back. Pull your shoulders back and turn your hands with your palms facing forward. Keeping your shoulders back, squeeze your shoulder blades together and gently lower them. You should feel the muscles in your upper back supporting your body in this position.

Central part of the muscle corset

The muscles of this group consist of several layers. The deepest layer consists of the diaphragm, transverse abdominis, obliques, back and pelvic floor muscles ( see Fig. 2.4a-d

). They stabilize the muscular corset and play an important role in supporting the spine. These deep muscles need to be trained to reduce stress on the lower back.

The central part of the muscle corset is your center of strength.
If it is strong, then the entire muscle corset is strong. Let's take the golf swing as an example. The ability to send the ball far is determined primarily by the power of the muscular corset, and not by the hands. However, incorrect posture, lack of training, and inactivity can weaken it. Prolonged sitting worsens the condition of the central part of the muscle corset. If it is not trained purposefully, it will lose strength and functionality.

Breathing exercise 3D

The diaphragm is considered a breathing muscle. However, due to its anatomical location and connection with the abdominal muscles, it is also considered one of the important muscles of the corset. Along with other muscles of this group, the diaphragm provides stability to the torso. Through effective breathing exercises, you can stimulate the contraction of the corset muscles and ultimately strengthen them.

To learn how to use the diaphragm to activate the deep muscles of the corset, you should master the following breathing exercise.

Take a comfortable sitting position.

Place one palm on your upper chest and the other on your stomach. Then take a deep breath through your nose and watch your chest rise and your stomach move forward. Exhale through your nose with concentration; exhalation should be long, slow and continuous.

Feel it

As the exhalation begins with the lifting of the pelvic floor muscles, notice how the abdomen retracts and rises towards the diaphragm. Notice how the exhalation creates tension. Inhale and exhale again, trying to associate the inhalation with the relaxation of the muscle corset, and the exhalation with the tension of the abdominal press. Try not to create tension in other parts of the body. Make sure your neck and facial muscles are relaxed. Inhalation and exhalation should be long, but done effortlessly.

As you begin your mixed workout routine, use this breathing exercise to engage the deep core muscles and stabilize your spine, pelvis, and chest. For each mixed exercise, performed in a sitting or standing position, a corresponding breathing pattern is suggested.

Lower part of the muscle corset

This group consists of the muscles of the pelvis and thighs ( see Fig. 2.7a and b

).
Bringing your pelvis into a neutral position will reduce pressure on your lower back and hips. Figure 2.8a-c
shows examples of the pelvis tilted forward, backward and in a neutral position.

In parallel with deep muscles, such as the pelvic floor muscles, you need to train the large muscles of the thighs. If you know how to use the deep muscles of the corset, such as the pelvic floor, transverse abdominis, and obliques, while working the large superficial muscles of the thighs, you strengthen the corset as a whole.

The weakest muscles in the corset are usually the gluteal muscles. If these muscles are weakened, the pelvis becomes misaligned, causing lower back tension. It is also important to reduce tension in the muscles at the front of the thigh, which is the hip flexor group. They are often stiff, which leads to tension in the lower back, increased discomfort and decreased functionality of the muscle corset. Exercises performed during mixed training reduce tension in the thigh muscles and strengthen the muscle corset.

Excerpt from Helen Vanderburgh's book "Blended Workouts: Fitness, Yoga, Pilates and Barre", Potpourri Publishing.

What types of orthopedic corsets are there?

The location of the problem area is the first parameter that distinguishes corsets. According to its purpose, the corset can be upper thoracic, thoracolumbar - these are sometimes called orthopedic systems - lumbar and sacrolumbar.

The degree of fixation is the second characteristic: the more serious the problem and the stronger the pain syndrome, the better the fixation should be. Corsets are soft - with medium fixation, semi-rigid - with strong fixation, and hard - with full fixation. There is also a so-called adjustable fixation, when flexible stiffening ribs in the back of the corset are replaced with inflexible metal ones.

Upper thoracic and thoracolumbar corsets are sometimes prescribed to correct posture. The thoracolumbar variety also includes hyperextension models - they are used when it is necessary to transfer the load from the vertebrae and in cases of injuries associated with the vertebrae. They are prescribed only by a doctor. You can choose only soft or semi-rigid corsets yourself. Corsets differ in the areas they fix and the degree of fixation rigidity

This is what three types of corsets look like based on the location of the problem area and the degree of fixation

How to put on a corset: instructions

After treatment of an injury, before exercise therapy, after a massage, you should know how to properly put on an orthopedic corset. This is done in the following sequence:

Unfasten the ties from the transverse belt and place it on a couch or a hard stand;
lie down on it with your back;
tighten the belt just above the lower back to the navel so that it is located between the rigid inserts;
fasten the clasp in front so that the belt is fixed, but does not dangle;
slowly rise up and adjust the corset along its entire length.

The fit of the corset to the body should be the same over the entire area. After wearing the bandage for three hours, it must be removed and the body allowed to rest for an hour. Then it can be put on again at the same intervals.

What categories are corsets divided into according to the degree of support?

The first category of soft corsets is suitable for preventing pain during exercise - for example, if you have to lift weights or work in the garden. Back muscles that are not specifically trained are not adapted to such types of work.

A soft corset with flexible stiffening ribs will limit sharp turns that can cause pain and support the back muscles.

A semi-rigid corset with metal ribs will be uncomfortable - it interferes with bending and turning. It is needed in cases where the problem is obvious and pain has already occurred.

Another separate category of corsets are models with a warming effect, which are most often made of neoprene. Thermal effects stimulate blood circulation and tissue nutrition, however, it has contraindications, such as acute inflammatory processes and tumors.

The diagram shows details for support and comfort in the sacrolumbar corset

Why do we need stiffening ribs and fixing straps?

Stiffening ribs are an important detail of many corsets. They enhance support and maintain the shape of the corset so that it does not roll or wrinkle. Provide an anatomical fit: the product should correctly follow the curves of the spine and provide comfort. Can be flexible or rigid - flexible ribs are used in soft models.

The degree of its fixation depends on the number and location of rigid ribs in the corset model. If there are many of them, and they are located on the back, on the sides and even in front, the corset will be stiffer. If only on the back it’s softer.

Often, fixing belts are added to the design of corsets - they allow you to achieve a better fit of the corset, adjust the degree of impact and limit movements in the spine to prevent severe back pain. Velcro fasteners also help to adjust the corset to individual features and sizes.

How to test your muscle corset

There are great ways to test your core muscles. Anyone can do this at home.

Test 1. Lie on your stomach and at the same time lift your arms and legs off the floor, tighten your core muscles (pull your belly button in), lift your chest off the floor and arch your back. If you cannot maintain this position for at least a minute, your muscle corset is in danger.

Test 2.

Kneel with emphasis on your hands, knees and hip joints at right angles. While looking at the floor in front of you and lengthening your neck, try simultaneously extending your right leg back and left arm forward. If your balance is not ideal, it means you have weak stabilizer muscles. And this is another signal to start classes.

A strong muscle corset is the first thing any person needs, from a professional athlete to a simple amateur fitness enthusiast. Don't neglect working on it.

Why material and details are important

A high-quality modern corset is a complex design that should work for several months: provide a given level of support and at the same time be comfortable for the person wearing it. Otherwise there will be no therapeutic effect.

Completely natural materials, such as cotton, are not suitable for such tasks, so corsets are created from technologically blended fabrics. Ideally, the materials should be hypoallergenic and breathable so that the skin underneath does not sweat or become irritated.

The details are important: the breathable properties of the material, edging of the edges, Velcro fasteners that do not injure the skin. The stiffening ribs must be covered with a protective material so that they do not put pressure on the body and do not rub the fabric.

This is what the details for support and comfort in a lumbar corset look like

How to determine the comfort of a corset

It is impossible to say unequivocally which corset is better - the main thing is that you feel comfortable in it.

If you can’t move at all in a corset, there is a risk of muscle atrophy, because the corset will work instead of them. This is bad: the purpose of the corset is to support the muscles during a difficult period, but not to completely replace them. Therefore, a properly selected corset needs a balance between the ability to move and protection from pain - it signals that something has gone wrong.

Sometimes it makes sense to purchase two corsets - a semi-rigid one in case of exacerbation and a soft one - to prevent pain during exercise. A soft corset will help you exercise moderately and pump up your muscles to strengthen your back and avoid problems.

The size of the corset is of great importance: usually you need to study the recommendations for a specific model and, if possible, try on the product.

Important: you cannot select orthopedic corsets for children on your own. They grow, and their body and figure are formed, so any children's orthopedic products should be purchased only as prescribed by a doctor.

The principle of operation of the corset

Orthopedic corsets

They are classified as medical supplies, as they are most often used for the treatment and prevention of pain in the back and lower back. Essentially, it is a rigid or semi-rigid belt that tightly fits the back of the body from the cervical to lumbar vertebrae. With its help you can form a beautiful, stately posture.

Corsets are made from natural materials that fit the body and external synthetic composites. Some rigid bandages have metal plates inserted, while semi-rigid ones have elastic plastic ones. Using these corsets:

maintain anatomically correct posture;
relieve tension from the lower back and sacrum;
prevent muscle spasms;
eliminate spinal misalignment;
restore the proper functioning of internal organs;
prevent excessive compression of intervertebral nerve endings.

This is the principle of operation of a back corset. But in order to achieve the desired effect after treatment and subsequent physical activity, bandages should be selected in accordance with the recommendations of a medical specialist after examination for contraindications. There are cases when a person is diagnosed with a complex pathology, and he needs a custom-made corset

The most important things about orthopedic corsets

An orthopedic corset can reduce pain in diseases and injuries of the spine and promote recovery. Only a doctor can determine the cause of back pain and prescribe treatment.
According to the effect on the back area, corsets are classified as upper thoracic, thoracolumbar, lumbar and sacrolumbar.
There are different degrees of fixation and support: corsets can be soft, semi-rigid and hard. The more serious the problem and the stronger the pain, the stronger the fixation should be.
Products for full fixation and hyperextension corsets are used for individual cases and only as prescribed by a doctor.
The number and type of stiffeners determine the degree of support and load for the back muscles. Fixing straps additionally regulate the degree of impact and fit of the corset.
The details are important: the breathable properties of the material, the edging of the edges, the type and number of stiffeners, their position and protection from damage to the fabric.
When choosing corsets, you need to take into account comfort, quality of materials and the ability to maintain mobility, and choose the right size.
An orthopedic corset for a child should be selected only as prescribed by a doctor.

How to wear it correctly: general rules and recommendations

It would be wrong to assume that by putting on a corset, all problems with the spine will immediately disappear. But, if you decide to purchase it, then we will give a few general rules on how to wear an orthopedic corset correctly:

do not use for more than three hours;
do not over-tighten the fasteners;
take it off before going to bed.

Tightened fastenings impede blood flow, which may result in bluish skin. With constant use of the belt, the muscles get used to it and atrophy from lack of mobility. A sign of improper wearing is pulsation in the lower abdomen if the fastenings are tightly tightened, and abrasion of the skin when the bandage moves freely.