Exercises for osteochondrosis of the lumbar spine: the best complexes

Therapeutic exercise for the spine is useful for any kind of osteochondrosis, including lumbar. Regular exercises help to slow or completely stop the process of abrasion of the intervertebral discs. Only at each stage of the disease you need to perform certain gymnastics. They will be discussed below.

How does gymnastics work for the spine

? In case of problems with the spine, the physical load has a huge impact. In combination with diet and rest, it gives good results, performing the following important functions:

• develops and strengthens the muscular corset that holds the spine;
• returns the intervertebral disks to their normal position;
• breaks salt in the joints and prevents their subsequent formation;
• slows the aging of intervertebral discs;
• promotes the development of interarticulate fluid;
• makes cartilage, intervertebral discs and articular bags more elastic, supplies them with blood.

Treatment of osteochondrosis of the lumbosacral spine

Charge in osteochondrosis stops the process of narrowing the distances between the spinal discs and helps to relieve spasms and relax the tensed muscles. In general, it eliminates all the changes that have been caused by osteochondrosis.

There are several general requirements for all exercises:

• should be performed regularly, not only when the pain becomes unbearable;
• before starting to ventilate the room;
• do not eat for half an hour after exercise;
• , when a painful syndrome appears, adjust the load or completely abolish the exercise;
• perform gymnastics slowly, following the breath;
• load is increased gradually.

How is the therapeutic gymnastics

classified? The main problem of any osteochondrosis, including lumbar injuries, is exacerbations that bring one torment. Physiotherapy is one of the main ways that improves the mobility of the waist and strengthens its muscles. There is a special classification, because every period of the disease shows a different load: it is recommended to start with the easiest exercises and gradually increase it. LFK with osteochondrosis of the lumbar spine is divided into the following groups:

1. First. It includes the simplest exercises, therefore it is used for osteochondrosis of a severe stage. Especially shown to the elderly.
2. The second. It is based on gymnastics, which is slightly more complicated than the previous group. It is recommended to perform in the subacute period, when the pains become weaker.
3. Third. Exercises of this group require already small physical exertion, which are shown in the first stage of osteochondrosis or during the recovery period for the final recovery. A person at this stage should not feel pain.

Exercises for osteochondrosis

Define a set of exercises for osteochondrosis of the spine only under the force of a doctor. With their independent selection at home, the condition of effectiveness is the absence of pain: when it appears, it is better to suspend the activity. Among the main exercises for osteochondrosis of the lumbar spine can do the following:

1. Dog sipping. Lean on your knees, spread your legs slightly. Begin to bend forward and rearrange your hands until the body becomes parallel to the floor, and the forehead does not touch the floor. Push the chest to the floor, raise it five accounts, and after ten take the original position.
2. Best skating. Lie comfortably on your back, pull your legs to your chest, and leave your arms free at shoulder level. Try to move the hips in one direction, gently moving them, and head to the other. There must be a feeling of spine stretching.

Simple exercises for the waist

In the first stage, gymnastics with lumbar osteochondrosis can include such exercises:

1. Lying on the couch, grasp the back, stretch and hold the pose. Repeat several cycles.
2. With bent legs, grasp one knee, pull it towards yourself and back. Do 10 repetitions, change your leg.
3. Without changing the position, straighten one leg and make 4-5 flops up and down. Repeat with the other leg.
4. Bending your knees again, lift the hips and hold for a couple of seconds.
5. Stand up, slowly reach up, and then bend down with your hands down, shake them.

Therapeutic exercises for the spine of the average

When the pain subsides, the following exercises for osteochondrosis of the lumbar department are indicated:

1. Complete the last exercise from the first group.
2. Do not change the position, make the body turns to the right and left so that the hands go back.
3. Straighten, put your hands on the waist, make 5 inclines to the sides and back and forth.
4. Make five circular rotations clockwise and back, but only the upper part of the trunk.
5. Repeat the rotation already with the bottom of the body.
6. Take emphasis on the knees, arch your back like a cat does.

Complicated gymnastics for the back

The most difficult exercises for osteochondrosis of the lumbar spine are as follows:

1. Position on the floor surface, assuming a lying position on the back. Raise and hold for about 10 seconds straight legs.
2. Keeping the position, alternately carry both legs to the sides.
3. Now simulate walking in small steps in the air.
4. Complete the exercise in this position by cross-leg movements, i.e."Scissors".
5. Lie on your stomach, lift the upper trunk, hands clasped behind your head. Repeat up to 10 times.
6. Sit down, legs spread on sides, bend one by one to each.
7. Complete gymnastics with a relaxing exercise that includes the first group.

Video: exercises for back pain

Reviews

Natalia, 35 years old : Exercises for osteochondrosis of the lumbar spine must be performed. I myself am saved only by them. Gymnastics has little difference from simple charging, which is recommended to perform in the morning, but the effect on the spine is enormous. The truth is not immediately apparent. I only had pains in the back half a year later.

Tatiana, 29 years old : Sitting work had a bad effect on my spine. The lower back became more frequent. I went to the reception, I was assigned an X-ray. The doctor determined osteochondrosis, said that the intervertebral discs began to deteriorate. Advised to treat diet and gymnastics. While I'm doing the first group exercises. I began to feel better after a month.

Constantine, 45 years old : I am a truck driver by profession, so I spend all my life driving, but my back does not hurt me. I know that sedentary work is uncomfortable for the spine, so even in the car I try to perform at least some warm-up, for which there is enough space. Sometimes the loin still hurts, but with a preventive examination, there were no abnormalities. The doctor praised the gym.