Osteochondrosis is an unpleasant disease that can cause serious discomfort. It causes pain in the back, stiffness of movements, and does not allow you to calmly perform any work or rest. For prevention and treatment, doctors often recommend exercises for the spine for osteochondrosis of the thoracic region.. If you follow the algorithm and program and perform them regularly, you can significantly improve your back condition.
Exercises for the spine for osteochondrosis of the thoracic region
Features of osteochondrosis of the thoracic region
The human thoracic spinal column consists of 12 vertebrae. From the point of view of anatomy and physiology, this is the least mobile part of the spine, but is well protected due to the powerful muscle corset surrounding it. This is why osteochondrosis very, very rarely affects the thoracic region. Typically this disease is localized in the neck or lower back.
Structure of the thoracic spine
On a note! Now osteochondrosis in the thoracic region has become more common. This is due to low physical activity of a person.
Osteochondrosis of the thoracic spine
Osteochondrosis is a degenerative-dystrophic disease of the spine. It is associated with dysfunction of the intervertebral discs. The main reason for the development is disruptions in the processes of nutrition of spinal tissues, both bone and disc. An additional negative factor is excessive load on the spinal column and insufficient development of the back muscles. The most susceptible to osteochondrosis of the thoracic spine are drivers, office managers, freelancers, artists, etc.
Osteochondrosis
General principles and rules of exercise therapy for osteochondrosis
Before starting classes, you must consult a specialist so that he can select the most suitable set of exercises.
When performing exercise therapy, you must adhere to the following rules:
- perform gymnastics for osteochondrosis in a ventilated room;
- It is advisable to study in the morning, but if this is not possible, you can do it in the evening;
- it is necessary to gradually increase the load on the muscles, starting with light, gentle exercises;
- monitor your breathing while performing exercise therapy. So, you need to breathe evenly, deeply and smoothly;
- avoid overstrain in the lumbar and cervical regions;
- exercise regularly;
- do not rush, but try to fully concentrate on the exercises;
- do exercises at least three times a week, but preferably every day;
- Gradually increase the number of repetitions of exercises.
For osteochondrosis and its prevention, exercises are first prescribed to help tone the muscles, then the exercises gradually become more complicated and new elements are added to strengthen the spine.
Symptoms
This disease is characterized by the presence of such a symptom as palpable pain in the upper back. By nature, the syndrome is divided into two types - dorsago and dorsalgia.
Upper back pain
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Table. Types of pain in osteochondrosis of the thoracic part.
| View | Description |
| Dorsalgia | In this case, pain is felt in the area of the intervertebral discs. It is weakly expressed, but is felt for a long time. There are problems with mobility in the lumbar-thoracic and cervicothoracic spine. |
| Dorsago | With this nature, the pain is strong, pronounced, acute, often paroxysmal. The mobility of the back is severely limited, and there may be difficulty in inhaling and exhaling. |
In general, the symptoms of the development of pathology are pain in the chest, back, also felt in the heart and upper lateral abdomen. The syndrome intensifies during movements of almost any intensity, with deep breathing, at night. The patient may also complain of periodic numbness in the area of the shoulder blades or left arm.
Chest pain is one of the symptoms
On a note! Sometimes pain with such osteochondrosis can be confused with intercostal neuralgia, characterized by pain in the scapula area. In general, this disease is not difficult to confuse with a number of other pathologies, including gastritis, appendicitis, and renal colic. Only a specialist can make an accurate diagnosis.
In the thoracic region, the spinal cord canal is very narrow. And at the slightest disturbance in this part of the back, compression of the spinal substance and pinching of nerve endings can occur. The danger is that in this way you can easily get problems with a number of internal organs - heart, kidneys, pancreas, etc.
Anatomy of the spine
Contraindications and side effects
Exercise therapy for osteochondrosis is contraindicated in the following cases:
- postoperative period;
- inflammatory diseases;
- acute pain in the spine;
- the presence of malignant tumors;
- hypertension;
- increased intracranial pressure;
- hernia;
- diseases of the cardiovascular system.
It is also not recommended to perform exercises with osteochondrosis if you are in poor general health and weak. At the initial stage, there may be increased pain or increased temperature, but these are temporary phenomena.
Treatment
Only proper treatment will help you cope with pain and discomfort. Usually it is prescribed by a doctor only after a thorough diagnosis and an appropriate diagnosis has been made - it is important to make sure that it is osteochondrosis that is being dealt with.
Treatment of this pathology consists of using a number of medications, attending physiotherapeutic procedures and physical therapy classes. Acupuncture, which is often prescribed by doctors, will help restore back mobility and eliminate spasms. The circulatory system begins to work better, thereby improving the quality of nutrition of the spinal tissues.
The importance of physical therapy and gymnastics for osteochondrosis
There are tablets and ointments for the treatment of this disease, but gymnastics for osteochondrosis is the most effective option. It promotes:
- improving the trophism of the discs between the vertebrae;
- strengthening muscles;
- correction of posture;
- improving metabolism and blood circulation;
- reduction of pain syndrome;
- improving joint mobility;
- increasing immunity;
- general strengthening of the body.
Physical therapy for osteochondrosis is indicated for elderly patients and people with weak muscles, ligaments and diseases such as flat feet or clubfoot. And also for those who have had spinal injuries.
Exercise therapy as a treatment method
A special place in the treatment of osteochondrosis is occupied by physical therapy or exercise therapy, as it is commonly called in its abbreviated version. In itself, it is, rather, not a method of therapy, but a good addition to the main treatment program. It is aimed at training and forming a muscle corset, and strong and strong back muscles will help avoid relapses of the disease.
Exercise therapy improves the mobility of the thoracic part of the spinal column, pumps muscles, and improves the functioning of the respiratory system. It can also eliminate some of the main symptoms of the pathology and restore the correct curves of the spine.
Physiotherapy
Attention! Physical therapy exercises will help prevent the appearance of compression of nerve endings. The main thing is to do them correctly.
Breathing exercises
Training must be carried out with mandatory breathing control. Therefore, it is recommended to include elements of breathing exercises in the complex, which also stimulate muscle function and prevent the development of pathological processes (bronchitis, pneumonia). Classes by Strelnikova A.N. are effective:
- Stand up straight, bend your arms, lower your elbows.
- Turn your palms towards the ceiling.
- Take 4 short but rapid breaths through your nose, clenching your fists.
- Lower your hands and take a break of 4 seconds.
- Repeat the exercise 5 times.
Breathing exercises for thoracic osteochondrosis ensure the natural position of the spine, develop deep breathing, ventilate the lungs, and prevent the development of complications.
Training rules and preparation for them
Physical therapy is not a sport or even a regular physical activity. Exercises performed according to such programs have a special effect that improves the condition of the back. However, if they are done incorrectly, you can get quite serious complications of the condition. It is important to follow certain rules:
- a set of exercises should be selected only by the attending physician who is well acquainted with the medical history. He must take into account the stage of the disease, its severity and many other factors, including the physical fitness and general condition of the patient’s body;
Physical exercise - exercises are not recommended during exacerbations . First, the doctor must ensure that severe pain is eliminated, and only then can you begin training;
- You only need to do the exercises until discomfort appears . It is important to monitor how you feel and, if necessary, reduce the intensity of the load or not try to perform an exercise that causes pain.
Don't do exercises that hurt
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In order for exercise to bring maximum benefit, you need to prepare for the workout. To do this, you can take a warm shower to relax the muscles, then have a light massage of the back and limbs to also relax the muscle corset. Warm-up is no less important during exercise therapy than when performing a regular set of workouts. In the case of osteochondrosis, it consists of walking with full feet, alternately on toes and heels until a warm sensation appears.
If you want to learn in more detail how to perform adaptive gymnastics for beginners according to Bubnovsky, and also consider the indications and technique, you can read an article about this on our portal.
Contraindications for implementation
Acute, piercing pain in the back, radiating to the hips and shoulder blades, is an absolute contraindication for exercising. You should not perform exercises in the following pathological conditions:
- tachycardia, bradycardia;
- severe dizziness, loss of coordination of movements;
- high or low blood pressure;
- respiratory, intestinal infections;
- elevated body temperature.
Training should be postponed in case of exacerbation of other chronic diseases. If you have recently undergone surgery, then performing exercises is strictly prohibited.
Exercises recommended by experts
Let's look at what exercises doctors recommend doing for osteochondrosis of the thoracic region. They can be divided into two groups - those that are performed during an exacerbation, and those that are suitable during the remission stage. In the acute stage, most exercises are aimed at improving blood flow and increasing muscle tone. Basically, during an exacerbation, a person is prescribed bed rest. But even in this state, it is recommended to carefully contract the shoulder muscles, work with fists, slightly bring the shoulder blades together, tense the abs and legs.
During an exacerbation, a person is advised to go to bed
Advice! To make training more convenient, you can place a small soft cushion in the area of your shoulder blades.
Exercises are performed for 7-8 seconds each. If a feeling of warmth appears, then the patient is doing everything right.
Exercise in remission
Doctors recommend performing the following exercises during this period.
Step 1. Twisting in the chest area. You need to stand on a flat surface and straighten your back, stretch your arms to the sides so that your body together with them forms the letter “T”. There is no need to raise your shoulders, but you need to slightly squeeze your shoulder blades. In this position, several twists are performed to the left and right in the waist area, but the hips must remain in place. At the end point of each twist, you need to fixate for 20-30 seconds, then return to the primary position. It is important to ensure that the abdominal muscles, neck, knees and hips are not tense.
Alexandra Bonina complex
With the development of osteochondrosis of the thoracic region, many doctors recommend classes according to the author’s system of Alexandra Bonina. It allows you to reduce the manifestation of unpleasant symptoms and strengthen the muscle corset in a short time. The complex includes only 7 basic exercises:
- Sit straight on a chair, lean your back on it and place your arms along your body, relaxing them as much as possible. Gradually, the shoulders are pulled back to connect the shoulder blades together. You will need to stay in this position for 2-3 seconds, then relax your back and return to the original position. During the process, it is important to control the position of the ridge, since only the shoulders should work.
- Sit on a chair, use the back as support, relax your arms and place them along your body. One hand is gradually moved to the side, then up, returns to the side again and drops to the bottom. The same actions are repeated with the other hand. In the process of performing an action, control of body position is required. Only the upper limbs should be active, the remaining parts are fixed and motionless.
- Sitting on a chair, place your hands in front of you and relax. Connect your palms and press them against each other for 5-7 seconds. Then relax, take a break and repeat the action several more times.
- Sit on a chair, focus on the back, place your right hand just above your chest, place your left hand on your solar plexus. Take a full chest breath, filling the lungs through the nose, and gradually exhale through the mouth. During the process, the stomach is practically not involved, the lower arm should not change position.
- Sit up straight, relax your arms and hang them along your body. Raise your shoulders up and gradually move them back, trying to connect your shoulder blades. After this, the chest bends forward and the shoulders drop down. Such circular movements are made almost without stopping; if necessary, short breaks are acceptable.
- Lie on your back, bend your knees, and place emphasis on your feet. Place your hands behind your head and clasp them together. Twisting is gradually done, aimed at the upper section. Hold for a few seconds and gradually lower down.
- Get on all fours, stretch your left hand as far as possible to the right side, after which it returns to its original position. The same is done for the other side. During the process, you should feel a stretch in your back muscles.
You should start your classes by doing 5 exercises, gradually increasing their number. It is extremely important to pay attention to technique, since the effectiveness of training will directly depend on this.
A simple and effective complex for osteochondrosis
How to consolidate the result
The positive effect obtained as a result of charging will be even more pronounced if it is fixed. The techniques discussed in the table help eliminate residual tension and prevent the replacement of muscle fibers with connective or fatty tissue.
| A technique that promotes positive dynamics and recovery | Purpose of the technique | Features, important recommendations |
| Massage | By compressing the densified fiber area:
| Only a massage therapist or chiropractor can carry out the procedure correctly. Carrying out the action in question by a non-professional is dangerous due to multiple complications |
| Hardening the body | Prevention of expanding the spectrum of pathology. By improving the tone of blood vessels, patients are less susceptible to body hypothermia, a factor that contributes to the exacerbation of inflammatory processes. | You need to harden gradually, avoiding hypothermia and aggravating phenomena |
| Acupuncture | Effectively reduces muscle tension, helps reduce pain, and increase the volume of physical activity | Only a doctor who has certificates to carry out the relevant activities can carry out the procedure safely. |
| Static stretch | The protein complex of the metabolic environment located inside the disc is normalized, which helps prevent the destruction of the cartilaginous part of the vertebrae and prevents their drying out | The stretching procedure requires gradual implementation. Trying to restore the condition of the vertebrae in one procedure is impractical and dangerous |
For older patients, it is important to consider age as the muscles may be shortened or atrophied. The best adviser in this matter is a chiropractor, who will determine what exercises are needed to treat a particular patient and whether, in principle, exercises for the spine will help him with osteochondrosis.
Causes
- Involutional changes in the body are the most common cause of disc degeneration. As the body ages, the discs gradually lose fluid and become dehydrated. The discs begin to narrow and lose their height, impairing their ability to absorb shock and stress.
- The outer annular fibrous structures of the disc may begin to crack and rupture, weakening the walls of the disc.
- People who smoke, are obese, and participate in activities that require strenuous labor are more likely to develop disc degeneration.
- Injury to the spine or disc due to a fall or blow can trigger the degeneration process.
- A herniated disc can initiate the development of disc degeneration.
- Unlike muscles, discs have minimal blood supply, so they do not have reparative ability.