Exercises for osteochondrosis of the lumbar spine

Exercises for lumbar osteochondrosis

The cause of lumbar osteochondrosis of the spine is the slowly developing internal dystrophic processes, which lead first to the primary changes, and then to a pronounced pathology.

Physical stress, hypodynamia, increased stress, increased weight noticeably accelerate these processes, replenishing the ranks of "veterans" of fighting this disease with more and more young fighters.

This pathology sometimes requires long-term treatment or even a surgical procedure. At an early stage of the disease, it is more reasonable to start the exercises with lumbar osteochondrosis right away.

Do not forget that the main problem of osteochondrosis is frequent exacerbation, which brings a lot of pain and suffering.

"Why should I be afraid of pain? - you ask. - I also have magic movalis and midokalms! I'll have a couple of days and everything will go away. It's better than doing some gymnastics for years! "

Yes, indeed: to cope today with pain help modern and strong drugs, which you in excess will write a doctor. But when the pain subsides, it does not at all mean a victory over the disease, and may even look like a retreat.

1. Analgesics, non-steroidal and anti-inflammatory drugs, antispasmodics, widely used during pain syndromes have a lot of contraindications and give many complications
2. Treatment of pain symptoms with harmful medications does not cure the osteochondrosis itself

Requirements for exercise therapy

Physiotherapy exercises should not be done blindly: they feel pain, and then they start charging. Before it, medical diagnosis is absolutely necessary.

And although, unlike chest osteochondrosis, back pain is most often caused by problems of the spine, we must not forget that there can be many such problems:

• intervertebral hernia, especially often occurring in the lumbosacral segment of M5-S1
• displacement of the joints of the spine, provoked by an unsuccessful sharp turn
• venous stasis syndrome
• blockage of one or both ileal bones
• feet of different lengths

To determine the mobility of the lumbar region and thereby understand whether everything is alright with it, watch this video.

Pay attention to the fact that the problems of the lumbar and sacrum and the spasmodic phenomena caused by them in the muscles are so serious that they can "hiccup" even in the cervical section.

This once again emphasizes the integrity and interrelation of all elements of the musculoskeletal system - the spine.

The older the osteochondrosis, the more time and labor it will take to eradicate all that it done in the lumbar spine: it is impossible within one or two months to defeat the long-term disease. You probably heard about this formula:

With the start of the stage, the fight will be long, but if you survive and do not stop doing gymnastics, then you must win.

Some immediately try to overcome the insidious disease with a snuff: they immediately undertake complicated exercises, increase the charging time and continue to do it, despite the pain and fatigue. This is wrong.

Classification exercises for lumbar osteochondrosis

Start at the beginning with light exercises, dividing them into groups, complicating them gradually.

The simplest exercises (the first group) are usually available.

• for the severe stage of osteochondrosis
• in the acute period of the disease (severe pain)
• for the elderly

Exercises of the second group of complexity are applicable.

• for moderate degree of osteochondrosis
• in subacute period (pain subsides)

Exercises of the third group of complexity:

• first degree of osteochondrosis
• recovery period (no pain, recovery is in progress)

Exercises of the fourth group of complexity.

• The first stage and prevention of osteochondrosis
• the period of remission (the time between the end of the recovery period and the onset of a new exacerbation)

The doctor will help you to find the appropriate complex.

Examples of exercise complexes with video

Here's about what can be the exercises for the lumbar region for osteochondrosis in three groups:

First group

Doing it by waking up on the couch in the morning:

1. To stretch, holding hands behind a back of a sofa and having extended носочки. Stay in this position for a few seconds. Repeat several times.
2. Bend your knees. Grabbing one knee with your hands, gently pull it a little on yourself and back, do it 10 times and repeat with the other knee.
3. The starting position is the same. We straighten one leg and slowly raise it, then lower it. We make 4 - 5 of these. We pass to the second leg.
4. Lying straight, bend the right leg in the knee and, lifting, bend her right hand a little to the left. After 10 movements go to the left leg
5. Lying, bending his knees, raise the pelvis and hold it for a few seconds and slowly lower it
6. Getting up from the couch, slowly stretching up, then relieve tension, bending and limping with lowered hands (arms limply dangling). This is an excellent exercise for relaxing

The second group of exercises for lumbar osteochondrosis

1. We start the complex with the last exercise of the first group
2. Keeping the hands relaxed, we make turns with the body to the left and to the right so that the hands with the overlap go backwards
3. Put your hands on the waist, do a shallow slope left and right (5 times in each direction). Then do the same shallow inclinations forward and backward
4. We connect successively all the movements of the previous exercise: tilt left-forward-right-backward. Having made five circles clockwise, we now turn counterclockwise. Exercise very well develops the mobility of the lumbar region, but one must be careful of those who have dizziness, cervical osteochondrosis, intervertebral hernia of the cervical or lumbar region
5. In the same way, we rotate the lower part of the trunk. This breaks the blocks in the segment M5 - S1. Contraindication - lumbosacral hernia
6. We stand on half-bent, hands on hips or are lowered. We bend in the back, pulling the shoulder blades back, then arched, arching the shoulders
7. The same exercise "cat" - only on the floor in an emphasis on the knees
8. We lay down on the back and repeat the exercises from the first complex with pulling to the chest and turning each knee alternately to the left and to the right, but with a deeper already amplitude
9. Bending the legs in the knees, we put them on the floor to the left of the trunk and then to the right

Useful exercises for the lumbosacral department in osteochondrosis in this video:

If the first two complexes are actually designed for people with disabilities, then the third one already requires little physical effort. Here will be involved press - playing a huge role for the lumbar department.

The third group of exercises from lumbar osteochondrosis

1. Lying on his back, raise the elongated legs over the floor, holding them for 10 seconds. We lower, we rest.
2. The starting position is the same. We make smooth slow shifts of both feet to the left and to the right.
3. Now "semen" straight legs in the air - as if we go somewhere in small steps.
4. We make them cross-motions - "scissors". We lower our legs. We lay, we rest.
5. We turn over on the belly, hands along the trunk. Raise the body and swing left and right.
6. Lying on his stomach, we put his hands behind his head and raise and lower the upper part of his body. We do this 10 times
7. Standing on the knees in the stop, raise the right leg and the left hand, then change them
8. We sit down on the floor, spreading our legs, bend down one by one to each leg, trying to reach out to the toes
9. We'll do the same standing: make deep lean forward, pulling his hand to the toe of the opposite leg, taking the other hand up and back
10. We make deep slopes to the left and to the right: the hands on the side or slide: one - in the direction of the slope down the leg, the second from the opposite side up the side
11. We rotate the body, as in the fourth exercise of the second group, only more deeply
12. We finish the complex with a relaxing last exercise from the first group

The division of exercises into groups is, of course, conditional. To some, they may seem simple, but to someone complicated. Everything depends on the level of sports training and the stage of osteochondrosis in the patient

exercises for lumbar osteochondrosis:

(3, 0of 5)
Loading…

A source: https://ZaSpiny.ru/uprazhneniya/poyasnichniy-osteohondroz.html

What exercises to perform with lumbar osteochondrosis?

Back brings, hear a characteristic crunch, clicks are the first signs of osteochondrosis.

It's time to start strengthening the waist, start to practice lfk with osteochondrosis of the lumbar spine.

The disease is formed due to the deposition of salts in the entire vertebral part and brings unpleasant pains during bends and inclinations.

This indicates that the patient is rarely or completely not engaged in physical activity. It's time to change something, start to act - restore health, mobility of the spinal column. With lumbosacral osteochondrosis, do special physical exertion.

General requirements for LUK

Physiotherapy is an important part in the treatment process, as it strengthens the entire vertebral zone.Weak muscles affect the deformation of the spine.A strong muscle effectively keeps the weight of the whole body.

Among other things, the exercises with osteochondrosis of the lumbar spine relieve the salt deposits in the back, and by training the muscles, you fill the vacated voids.

A regular set of exercises, polish salt and painful sensations are reduced.

The first signs, the appearance of the disease:

• Disturbing constant pain in the lumbar region;
• Increases with load; is performed in the pelvic region;
• The body is made wooden, the movements cause pain.

To be sure to the end, go to the doctor who confirms the diagnosis and consults how to get rid of osteochondrosis and not cause complications during the exercises.

Useful nutrition and gymnastics, relieve of unnecessary weight, restore mobility of the waist.

Start with the lungs and gradually complicate the exercises, increase the number of repetitions, and the amplitude of the movements.

• Perhaps you like: how to remove the deposition of salts in the cervical section

Always prepare the heart system for the upcoming workloads, initially make a workout. Excellent effect gives hovering on the bar, turning back and forth. For the treatment of osteochondrosis, follow the recommendations, so that the training gives a good result.

Rules for the performance of LPC

Therapeutic exercises with osteochondrosis of the lumbar spine begin with a preparatory workout.

Initially, exercises are done lying, reducing tension in the lower back. The main thing is to do the exercises slowly, smoothly.

If there is a knee pain during LPC, to soften, put a roller.

Do the exercises for the sacral spine according to the following rules:

• Go to a consultation in the hospital;
• Physiotherapy with osteochondrosis is carried out constantly and daily - the best time in the morning hours;
• Engage in clothes made of natural cloth;
• There was a pain stop;
• Exercises for the lumbar department do not abruptly, in order to prevent complications;
• Doing physical exercises at home, teach yourself to exhale, do not allow delays;
• While engaged, draw in the stomach and buttocks.

Gymnastics LFK helps with lumbar osteochondrosis, does not allow the destruction of intervertebral discs.The vertebrae on the back are stretched, the nerve endings are not squeezed, the muscle spasm and pain disappear.

If the charge for osteochondrosis of the lumbar region is not performed in the morning, then take care that during another time of classes, with the meal took an hour. Positive recovery dynamics for the lumbar region, appears after 2 months.

The results from the exercises will please you, we will begin to perform

• Be sure to read: can I exercise with osteochondrosis?

Complex of therapeutic exercises

Physiotherapy with osteochondrosis, strengthen the muscles of the waist, hips and buttocks.

Remember, the backbone of a person begins with the fingers of the lower limbs, be sure to massage and take care of them.

Dancers, gymnasts and yogis have a flexible body, because they develop it from the tips of their legs to the very top of their heads. Flexibility of the back, a sign of youth for any age.

LPC stages

Initially, make an easy workout, prepare for physical exertion for the lumbosacral spine.

Use the exercises from the school to twist your neck, shoulders, spread your hands, make a mill.

Tilt the body in different directions, turn to the right and left, after raise the bent knees, turn the pelvis. Do this 10 times, warm up the whole body and start exercising.

LFK is done in three stages:

• Performing light loads in the acute period, when severe pain;
• Less difficult physical activity is done when the pain symptoms have decreased;
• In the last phase of the exercise are performed after full recovery, as prevention.

Each stage, trains the deep subcutaneous muscles of the back and abdomen.Find at home or purchase a rug for classes, so that the gymnastics passed painlessly and safely.

Make a roller from the towel, as in some exercises it will be used, it helps to relieve the load from the waist. In addition, wear a special belt that supports the back, in the cool season will warm.

Let's start to practice lfk with lumbar osteochondrosis.

• Perhaps, it will be interesting to you: than to treat backache

Effective Exercises

Consider the physical load separately for each type of disease.

The first stage is acute pain. It is done on the back of the lying:

• Bend your legs, place a roller under the lower leg. Start bending your fingers and toes;
• Spread the fingers on the legs, pass the fingers between them and pull them. Relieves tension;
• Right leg bend, and straighten your left leg. Slip the left heel on the rug, slowly bend to the level of the right foot and again straighten. Do 8 times and change your legs;
• Put your hands along the body. In turn, pull them up behind your head; bend both legs. Start the right leg to the side. Do 10 times and change to another;
• Pull in the stomach, so that the waist is tightly pressed and begin to pull one leg to the chest;
• Rotate your feet in a circle, and then in the opposite direction;
• Lie down on your back, bending your legs, take turns knees one by one;
• Breathe in the abdominal diaphragm, inhaling protrude the belly, exhaling.

Do each lesson 8-10 times.

In the second stage we swing the abdominal muscles and the gluteal muscles, applying physical exercises for lumbar osteochondrosis:

• Lie down on your back, bend your legs in your lap, breathing in, lift the area of ​​the coccyx, exhale down;
• The same starting position (IP). Take a deep breath, exhaling lift your head slowly, keep the muscles of the press in tension, going back exhale;
• Yip too, with your legs straight, hands stretch your body. Strain the buttocks, hold them, straining for 10 seconds, then relax and repeat;
• Arched in the back, raise your arms and legs, pressing your belly against the surface;
• Get up in the pose of the table and start moving your hands on the surface, sitting on the ass;
• In the pose of the table, do an exercise cat, lowering the chin flex in the back up, exhaling arch in the lower back down.

Do each lesson 8-10 times.

After recovery, to train hard, strengthen the frame of the trunk:

• We train the muscles of priests. Squat, buttocks take back to watch, so that the knees do not go beyond the feet;
• Lie down on your stomach, start to swim, raise your right arm, your left leg, then change;
• We train the lower back. Lie down on your back, bend your knees and tilt up your tailbone for every exhalation;
• Get up in the bar, climb up lying on your stomach, on your arms and legs, strengthens the entire muscle corset.

At the last stage you can actively engage in sports. Intensively perform tasks, run a race.Do asanas from yoga, they not only strengthen the back, but also make the spine flexible.Apply the specified exercises for the lumbar region with osteochondrosis as a prophylaxis.

• Be sure to read: asanas of yoga for the muscles of the back

Prevention

Start actively pulling the dorsal muscles, set the home horizontal bar, turn around. Performing physical activity, constantly draw in the stomach.

Swing the press, because strong, strong abdominal muscles - the guarantee of the health of the waist, this part of the body keeps it. Begin to swim, tempered.

After training, blood circulation is improved, metabolism is increased, which improves the supply of intervertebral discs with useful substances and reduces the burden on the spine.

A source: https://pozvonochnik.guru/uprazhneniya/lfk-pri-osteohondroze-poyasnichnogo-otdela.html

Proper effective exercises for osteochondrosis of the lumbar region

Did you get a low back? It's time to make friends with sports! Do not be surprised:physical exercises with lumbar osteochondrosis - the most real medicine that not only effectively removes pain, but also struggles with the underlying cause of the disease - the weakness of the near-vertebral muscles.

Read on: how to make physical exercise and movements truly healing? What is useful and what is harmful? How correctly to be engaged?

An example of a complex of exercises. Click on photo to enlarge

Important Warnings and Contraindications

Offer to make friends with the sport does not mean that you need to immediately start active training. First, it is important to make sure that you do not have contraindications to them.

For lumbar osteochondrosis, it is not recommended to engage in physical education:

• during exacerbations;
• with pain intensification in the lumbar region from any load on the spine;
• for acute diseases;
• with accompanying pathologies of the cardiovascular system in severe form;
• when physical exercises cause a deterioration in overall well-being (headaches, nausea, etc.).

Special care must be taken with hernias of the spine.

The complex of exercises and the frequency of training should be chosen for you by a specialist.

Where and how to conduct classes?

After deciding on the start of training, you need to decide where you will be engaged: at home alone or in a group under the guidance of an exercise physician.

For beginners, the second option is preferable, so that the first cycle of exercises is under the control of a specialist.

You can study at home at any time, but for maximum benefit, it is advisable to take the same watch for exercise. Part of the complex is useful to perform as a morning exercise. For gymnastics with osteochondrosis is not suitable only later in the evening and after lunch.

Proceed to the exercises

Preliminary briefing

• With osteochondrosis of the lumbar region, each exercise is performed smoothly and slowly. No sudden movements, especially flexion-extension and turning in the lower back!
• If, during the performance of an exercise, acute pains in the spine or numbness in the limbs occur, you need to stop taking up and see a doctor.
• During the training, the rhythm of breathing should not be lost and there should be a feeling of fatigue.
• Each of the exercises is performed in 3-10 approaches: the longer you are engaged (month, two, year), the more repetitions. The whole complex takes 10-30 minutes.

Exercises from the original "lying on the back" position

1. Spread your arms out to the sides. Bend the knees in the lap lift above the floor so that the angle between the trunk and the thighs is slightly less than 90 degrees. On the exhalation straighten one leg, unbending the knee, on inhaling - again bend. Repeat the movements with the other foot.
2. The legs are raised and bent at the knees, the arms are drawn to the sides. Simulate with your feet riding a bicycle: 8 "pedaling starting with the right foot - pause - 8 rotations from the left foot.
3. Fingers of hands are locked in the lock, palms under the head. The feet rest on the floor, legs are bent at the knees. When exhaling slowly lift the head and upper back above the floor to feel the muscle tension in the lumbar region. On inhaling, lower your head and relax.
4. Hands are slightly removed from the trunk, legs are divorced to the width of the shoulders. Perform rotational movements with brushes and feet in both directions.
5. Hands along the trunk, legs straightened. On inhalation, strain the muscles of the legs and arms as much as possible, bending the feet and squeezing the hands into fists. Relax when exhaling.
6. Spread your arms out to the sides. Raise the left leg and make it circular movements with the largest possible radius: 4 times in one direction, 4 in the other. Repeat with the right foot.
7. Put the brush under your head, locking your fingers in the lock. The elbows should lie on the floor. Bent at the knees feet rest on the floor. The feet should be moved as close as possible to the pelvis. Do not tear off your hands and head from the floor, alternately turn and lay your knees to the left and right of the body.
8. Legs on the width of the shoulders, rest on the floor. Hands freely lie along the trunk. On inspiration, slowly lift the pelvis over the floor, so that the hips and abdomen are in a straight line, and strain the muscles of the lumbar region. On exhalation - lower the pelvis.
9. Hands are relaxed and lie freely along the body, legs are straight. Raise one straight leg 80-90 degrees above the floor and lower it downwards - towards the opposite leg to touch the floor with your toe.

   Try not to bend the knee. After touching, raise the leg again and return to its original position. Repeat the motion with the other foot.

10. Inhale, raise your hands and stretch them upward, as if stretching your spine, on exhalation - pull the knee of one leg to the stomach and hug it with your hands. At the next exhalation, pull the other leg to the stomach.

On the next video - another set (from the position "lying on the back"):

Exercises from the position "lying on the stomach"

If your osteochondrosis is accompanied by a severe pain syndrome, perform this complex very carefully, as it gives a stronger load to the muscles of the lumbar spine.

1. Bend your arms in the elbows and lean your forearms (that is, your arms to the elbow) on the floor, raise your head and chest. On inspiration, tear the pelvis off the floor, hold it for a short while in this knee-elbow position, on the exhalation, drop to the floor.
2. Exercise "cat's back." The starting position - arms bent at the elbows rest on the forearms. At the expense of "one" lift the pelvis above the floor and stand in the knee-elbow position. At the expense of "two" bend in the lumbar region.

   At the expense of "three arched your lower back arch in an arc. At the expense of "four" again, lower the hose to the floor.

3. Hands rest on the floor with their hands. At the expense of "one-two" lift the upper part of the body above the floor, trying to bend more forcefully in the lumbar region. On the account of "three-four" again lie down on the floor.
4. Exercise "airplane". Spread your arms out to the sides. On the account of "once" lift the head, shoulders and hands above the floor, at the expense of "two or three" stay in this position, at the expense of "four" again lie down on the floor.
5. Pull your arms forward. At the expense of "one-two" as high as possible, lift the opposite arm and leg above the floor, reach for your hand with your head. On the account of "three-four" again lie down on the floor. Repeat the exercise by changing the limbs.

This complex, together with the lumbar muscles, strengthens the hips and pelvis, which also contributes to the removal of pain in osteochondrosis.

1. At the expense of "one-two" raise parallel to the floor opposite arm and leg. At the expense of "three-four lower them to the floor. Change your limbs and repeat the exercise.
2. Slowly lower the pelvis on the heels, take a pause for 3-6 seconds and raise the pelvis again. The palms should not be torn off the floor.
3. Having lifted the right right leg upwards (parallel to the floor) on the inspiration, move back and lower the pelvis on the heel of the left leg, ideally trying not to touch the right toe of the floor. On exhalation, return to the previous position. Change your foot and repeat the exercise.
4. Raising your head up, inhale slowly, bend backwards. On exhalation arched back arched and lower your head down.
5. Raise the right and left legs parallel to the floor.

Regular exercises in gymnastics with osteochondrosis promote the prolongation of remissions and easy recovery after exacerbations.

Even with this disease is very useful jogging, skiing and swimming.

Be friends with physical education - and your waist will be grateful to you for many, many more years.

A source: http://SustavZdorov.ru/osteohondroz/uprazhneniya-pri-poyasnichnom-179.html

Exercises for the back with osteochondrosis of the lumbar spine in the home

The waist is considered the most mobile part of the spine, so it is more stressed than others and is more often affected by osteochondrosis. One of the effective ways to eliminate osteochondrosis symptoms in the lower back are exercises.

This pathology is characterized by very unpleasant and painful manifestations such as stiffness and severe soreness in the sacrum and the zone of the waist.

Often, such signs deprive the patient of the ability to move normally, which significantly reduces the quality of life.

Positive effects of exercises with lumbar osteochondrosis

Gymnastic elements, appointed by a physiotherapist for osteochondrosis, are aimed at alleviating the vertebral state and reducing the characteristic symptomatology.

Gymnastic therapy makes it possible to achieve very impressive results.Thanks to this treatment:

1. Normalization of blood supply is achieved;
2. Increases the motor ability of the spine;
3. Eliminates spasm, which contributes to muscle relaxation;
4. There is strengthening of the lumbar-muscular corset;
5. Pain symptoms are relieved;
6. All metabolic processes are activated.

Such therapy is appointed individually and only after a thorough diagnostic examination.

Contraindications

It should be noted that gymnastic therapy has some pretty serious contraindications:

• One of the main requirements for implementation is remission. In other words, training is contraindicated in patients whose osteochondrosis is at an acute stage of development;
• Categorically it is impossible to be engaged at presence of an intensive painful syndrome. In such a situation, it is first necessary to carry out anesthesia measures (pills, injections or electrophoresis, etc.) and only then start medical and gymnastic training;
• It is inadmissible to proceed to gymnastic therapy at the final stages of pathological development, when only surgical treatment can remedy the situation.

Otherwise, there are no contraindications to therapeutic gymnastics.

Rules of implementation

Such rules must be observed in order to maximize the therapeutic effectiveness of therapeutic and gymnastic exercises, and the processes of recovery significantly reduced.

1. Gymnastic treatment of the lumbosacral spine is shown no earlier than 3 days after the extinction has died down;
2. The principle of regularity should become the life credo of the patient, as only everyday activities at one time will help stop further degeneration of the tissues, remove the inflammatory process and the painful attack, reduce recovery and recovery period;
3. First, therapeutic and gymnastics lessons should be taken away only a few minutes, gradually increasing their duration. A stable result, according to observations, appears after about 5-6 months of regular gymnastic procedures;
4. Execution of all elements smoothly and accurately will avoid any kind of pathological osteochondrosis complications;
5. To repeat each element at first is desirable no more than 3-5 times, after accustoming gradually increase the number of repetitions to 10, and even more;
6. In advance exclude the implementation of overly strained or harsh elements, as they are capable of provoking additional pain syndrome and complicating the disease;
7. You should perform the exercises constantly, picking up no more than 8 elements with a moderate load, you should not immediately begin classes with a large number of different movements. Later, when the condition of the vertebrae becomes more stable, it is possible to supplement the basic restorative elements with some special movements.

Exercises to be used

In the lumbar osteochondrosis pathology, the main goal of the exercise is stretching, shaping and strengthening the corset muscles of the press and back.

Then a complex of elements on the abdomen is performed, which is replaced by a position on all fours, then sitting. To finish the exercise you need exercises, performed standing.

Specialists in curative gymnastics recommend conducting classes with this sequence of performance, then the effectiveness and safety of gymnastics will be as high as possible.

Complexes for the treatment of the lumbar spine

We have already said above about the sequence of exercises, which involves starting training with movements performed in a recumbent position.

In the supine position

• Lying on the back perform slow alternate lifts of feet with fading at the top point;
• Bent at right angles, the legs should be tilted to the floor, while lying on the back, exercise to perform on the left and right side;
• The periodic stress of the press helps to reduce the lumbar load and strengthen the muscles;
• Perform slow lifting of the pelvis with a delay in the upper point, when performing it is necessary to maximize the use of the lumbar muscles, avoiding overloading the cervical region;
• Lying on the back to pull up the bent legs to the chest, when performing, you need to clasp your legs with your hands and for a few seconds to stop in a similar position, then slowly return to the starting position.

After completing such elements, you can start exercises on all fours.

In a pose "on all fours"

The complex in this position assumes the following elements:

• Perform movements that mimic attempts to crawl under some obstacle, resting their hands and knees on the floor;
• Slowly raise your head upwards, smoothly bending the spine downwards, then the head should be lowered, arched with the back like an arch;
• To perform lifts of legs with a pulling of a носочка, some seconds to hold a foot on weight, then again to put it on a knee. The same manipulations to hold with the second limb.

At the end of this stage of the training, you can proceed to the execution of the elements in a sitting posture.

In the sitting position

• Do inclined movements, trying to reach the toes with your hands. Such movements contribute to the formation of the corset muscles of the press and back;
• Sitting on the floor you need to put your hands on your stomach, legs bend and rest against the chest with your chin. It is necessary to perform slow lowering-ups of the trunk, holding your feet for an armchair, a sofa or a wardrobe.

Standing Gymnastics

The final part of the training involves the performance of therapeutic and gymnastic elements in a standing position:

• Carry out turns with your head, trying to see the heels over your shoulder, this movement provides a gentle stretching of the muscles of the lumbar region;
• Make corners of the body, hands on hips. Movements must be made to the maximum possible stop with a delay at the end point;
• Perform deflections back, simultaneously reach for the heels with hands. Such an exercise helps improve the clinical picture of osteochondrosis and provides sufficient nutrition to the affected tissues.

When these exercises are performed in accordance with this sequence, the vertebrae are not subjected to excessive loading, but the formation and strengthening of muscle tissue occurs.

Strengthening the back muscles at home

The simplest and most useful for osteochondrosis lesions in the way of spine training are usual pull-ups or vises.

The simplest horizontal bar can be built independently in the doorway. Hanging on the crossbar should last no more than a minute. This time is enough to make the spine gradually stretch.

In addition to the horizontal bar, it is useful to do strengthening movements, lying on the floor:

• Lying on my stomach to make up my body with arms spread apart;
• Lying like in the previous exercise, put your hands behind your head. Do simultaneous lifts of legs and body, caving in the lumbar region and trying to tear off the femoral part from the floor.

Good results are given by the regular execution of the "scissors" exercise: stretching their arms along the body to lie on their stomachs, perform ascents and cross legs.

gymnastic exercises for the back with osteochondrosis of the lumbar spine:

A source: http://OsteoHondroza.net/metody-lecheniya/uprazhneniya/pri-poyasnichnom-osteohondroze.html

Therapeutic exercises with osteochondrosis of the lumbar spine

Osteochondrosis is achanges in cartilage tissuedisks of a backbone. The disease can occur in any of the five departments and proceed in a weak or pronounced form.

The tissues of the intervertebral discs are destroyed and deformed, leading to irreversible consequences and complications. Diseases of the lumbar sacral region are much more common than cervical or thoracic.

The purpose of exercise therapy

LFK acts oncardiovascular system, muscles, respiratory system. Physical exercises saturate the tissues and cells of the body with oxygen, which positively affects the general condition of the patient.

The first stage, in the treatment of osteochondrosis, is the elimination of pain.

For this, the patient is prescribedbed rest and strict restriction of activity.

During this period, smooth stroking of the patient's place with massage movements, gymnastics of the cervical region and hands is recommended.

To avoid the appearance of acute pain and worsening of the general condition,You can not strain the spine and the press, raise your legs high. They are limited to raising their hands up, lowering down and incline the head.

When moving, the lumbar spine experiences the greatest possible load (dynamic and static). This leads toquick wearcartilage tissue.

Special sensitivity differs 4 and 5 vertebrae.

The second stagethere is an active use of therapeutic physical culture for the treatment of osteochondrosis.

The program of the complex should be approved by the attending physician.

Features of the implementation

Improper performance can lead to complications and acute manifestation of pain syndrome.To get the most benefit, remember a number of rules:

1. Produced Actionsshould not cause painand discomfort. At occurrence of any pains, it is necessary to lower amplitude or completely to stop.
2. To exacerbate the disease, special gymnastics is being developed,excluding complex actions, greater amplitude and greater load on muscles and joints.
3. Forbiddenengage in exercise therapy during a severe pain syndrome. This can lead to pinching and inflammation of the nerve endings and displacement of the vertebrae.
4. Requireddo it smoothly, without sudden movements.
5. Classes should be conductedregularly, because they have a cumulative effect. The best effect is achieved in the morning carrying out of charging (warming up the muscles) and the subsequent performance of exercises.
6. Anesthetics can be takenonly after graduationsession.
7. You can not hold your breath.
8. You can not greatly simplify the exercise, greatly distorting them. If possible, the speed, technique and intensity of performance should always be the same.
9. You can carry out the complexes being in bed, on any hard surface (floor, couch), on a special mat.

Complex of exercises at the stage of exacerbation

The first stage of studies in an acute period

The entire complex is performed lying on the back. Repeat all exercises from 10 times to each leg and arm.

1. Bending / unbending (on and off) the feet of both feet and fingers (clench and relax) simultaneously.
2. One foot is put on the foot, parallel to the floor and bend at the knee. The other foot makes full flexion / extension.
3. Full raising / lowering of hands on a circular trajectory.
4. Both legs need to be raised and bent at the knees. Take each knee one by one.
5. Put the feet exactly, bend both legs in the knees. On inhaling, press the knee to the stomach with your hands, let go of it with an exhalation.

The second stage of the acute period

For warm-up, the previous exercises are used. Several more difficult exercises are added.

1. Lie on the floor. The legs are bent at 90 degrees in the knees. Raise / lower the pelvis.
2. Standing on all fours, slowly crouch in the back. Head down to the stop and up (chin parallel to the floor).
3. Lie on a hard surface (brushes are intertwined behind the head, knees bent). With swaying movements, touch the kneecaps on the left, then on the right. All repetitions are pulling, slow.
4. Lying on his right side, press his left knee (free) to his chest. Then turn over on the other side.
5. Standing on all fours, to sit down (sit down) on the heels and back. Not abruptly!
6. In the position on all fours, pull out both hands and do not bend. First, tear off the right arm from the support and raise it 180 degrees. Return to the starting position. Do the same with the second hand.

Stage three. State of remission

Charging in front of the complex consists of any 5-6 lessons from the previous stages. Exercises of the third stage are performed more quickly (but do not overdo it), the number of repetitions increases (by as much as the patient can).

1. The legs are slightly smaller than the width of the shoulders, hands slightly bent and put on the waist. Lean forward, without bending the back and return to the starting position. Lean back.
2. Sitting on the floor, stretch your legs in front of you. Very slowly sink back, feeling at the same time straining the muscles of the press and back. Hold in the lowest point for 3-5 seconds and go back.
3. Standing on the floor, raise the brush up and bend in the opposite direction. In this case, you should bend your back as far as possible. Do the same for the other hand.
4. Lie on your back, strain the muscles of the press. The back is maximally arched and pressed into the support.
5. And n - lying, arms bend and folded into the lock after the head, knees bent, feet stand parallel to the floor. Smoothly move the right leg and the left hand higher, pull them towards each other (the knee reaches the elbow) and return to the starting position. Then change your foot and arm.
6. Lying on the floor you need to stretch your arms above your head, parallel to the floor. Slowly, swaying from side to side and feeling the tension in the muscles, we begin to stretch.

Gymnastics on the ball for fitness

Exercises on fitbole allow you to do lying prone maximum back bending. The best is a medium or large (70-85cm) elastic ball.

1. Lean on top of the ball with your chest and stomach. Raise your right arm, then your left arm. Stand with your hands on the floor and lift your left leg, then the right one. Over time, both hands and both feet should be raised simultaneously.
2. In the same position, put your hands on the floor, go forward until the ball is at the hips. Back pass just below the chest.
3. Lean on the ball with your back. Slowly rolling, cross legs one way, then another.
4. Leaning on the ball, with the maximum effort to arch in his back. Roll backwards, straightening the legs and forward, bending them in the lap.

The process of treatment with exercises is virtually the same for all diseases of the back and spine. The healing effect is achieved by smooth movements, stretching, squeezing and stroking.

A selection of effective exercises in video format

Perform one of the complexesevery day, preferably several times. Results will be visible alreadyafter a month of regularlessons.

The elasticity and tone of muscles will increase significantly.

Gradually increasing load, improves blood circulation and strengthens the musculoskeletal skeleton responsible for maintaining the spine.

How to forget about joint and spinal pain?

• Does pain limit your movements and full life?
• Are you worried about discomfort, crunching and systematic pain?
• Perhaps you have tried a bunch of medicines, creams and ointments?

A source: http://zdorovya-spine.ru/uprazhneniya-i-gimnastiki/pri-osteohondroze/pri-poyasnichnom/lfk.html