What is exercise therapy in physical education. Therapeutic exercise (physical therapy)

When choosing a complex of physical therapy for the spine, pay attention to two factors.

1. General level of physical fitness of the body. There are three main levels: people who are actively involved in sports; people who only do exercises and people who lead a passive lifestyle with sedentary work. For each group it is necessary to use separate sets of therapeutic exercises for the spine.

2. Various stages of the condition of the spine after an exacerbation of pain. Experts distinguish three main stages of spinal restoration: the period immediately following an exacerbation (2 – 4 days), the period of spinal restoration (2 – 4 weeks after an exacerbation), the period of spinal healing and prevention (from 4 weeks and throughout life). For each stage of spinal restoration, you need to choose a separate exercise therapy complex.

This material describes a complex of therapeutic exercises for the spine, designed for people with different physical fitness. Simple exercises are immediately described, and then more complex ones that increase the load on the spine.

The proposed physical therapy exercises should be started as soon as the acute pain in the spine goes away.

With the help of physical therapy exercises, you can solve several problems:

1. Reduce pain by eliminating compression of the intervertebral discs.

2. Strengthen the muscles and ligaments that support the spine.

3. Accelerate the growth of healthy tissue (bone and cartilage).

4. Thanks to increased blood flow, tissues are cleansed of waste and toxins.

Exercise therapy for the spine - necessary theoretical information

The exercises are intended for prevention and recovery, and not for a one-time, quick treatment of the spine. Problems arise over years and cannot be solved within a few days.

Exercises are best done several times a day, at least in the morning and evening, some can be done at work - don’t be lazy.

When doing the exercises, take your time, avoid sudden, fast movements.

Gradually increase the load - number of repetitions and amplitude.

When performing exercises, try to feel the spine and back muscles, do not do exercise therapy simply mechanically.

The main task when performing physical therapy is to increase blood flow in the spine.

Therapeutic gymnastics for the lumbar spine - technique

In the image: gently arch your back up, and then bend down - without jerking, gradually increasing the amplitude

1. Contraction of the abdominal muscles, without moving the body, until slight fatigue appears in them.

2. Starting position: standing on all fours, resting on your knees and palms; raise your head and gently bend your back down, lower your head and arch your back up. Perform from 3 to 10 times.

3. Starting position: lying on your back, arms along your body, legs half-bent at the knees resting on the entire surface of the foot: place both legs to the right of the body, trying to reach your knees to the floor (perform the movement without jerking, do not straighten your legs), the shoulder blades do not come off surfaces. Then repeat the movement in the other direction. Perform up to 10 times in each direction.

In the image: smoothly lift the pelvis up (no need to bend) and lower it down

4. Starting position: lying on your back; pull your toes towards you at the same time, feel the tension in your back, hold the tension for 3 - 5 seconds, relax. Perform 3 – 5 times.

5. Starting position: lying on your back, legs bent at the knees and resting on the entire surface of the feet, arms along the body; leaning on your shoulder blades and feet, raise your pelvis and lower it. Perform 3 – 10 times.

In the image: Raise the leg to the body and gently press it to the stomach.

6. Starting position: lying on your back, arms along the body; bending your leg at the knee and hip joint, helping yourself with your hands to press your thigh to your stomach; hold your leg down for a few seconds. Perform 3 – 5 times with each leg.

7. Starting position: standing on all fours, leaning on your palms and knees; raise your slightly bent leg back; repeat with the other leg. Perform 5 – 10 times with each leg.

8. Starting position: sitting on your knees bent (buttocks resting on your heels), arms freely lowered; Take a kneeling position, sit on the floor to the left of your feet, and then to the right. Perform 10 – 12 times.

9. Starting position: lying on your back, arms along the body; clasp your legs with your hands and press them to your chest, roll on your back from your buttocks to your head; return to the starting position. Perform 5 – 7 times.

Exercise therapy for the thoracic spine - technique

1. Starting position: lying on your back, knees bent, legs as relaxed as possible; pull your knee towards you, trying to reach your nose with it, while simultaneously tilting your head and lifting your upper body to meet your knee; The exercise will be more effective if you support the bent leg with your hands under the knee. Perform 4 – 6 times with each leg.

2. Starting position: sitting on a chair, hands on your knees; bending down, reach the toe of the opposite leg with one hand, straighten up and repeat with the other hand. Perform bends on each leg 4 – 6 times.

3. Starting position: standing holding the back of a chair; squats with a straight back up to 20 times without lifting your heels from the floor.

Therapeutic gymnastics for the cervical spine - technique

Exercises for the upper spine must be performed especially carefully, since it is very mobile and excessive zeal can only cause harm.

1. Starting position lying on your back; gently press the back of your head into the pillow and hold the tension for 3 – 5 seconds then relax; then lightly pressing your palm on your temple, straining your neck muscles, hold your head in its original position; perform in both directions for 3 – 5 seconds; During breaks, completely relax the muscles of your neck and head. Perform 2 – 3 times.

2. Starting position: sitting on a chair, arms freely lowered along the body; gently move your head back while pressing your chin to your chest. Perform 3 – 5 times.

Additional articles with useful information
Therapeutic exercise for joints

In addition to the spine, our body also has a huge number of joints. Our mood and performance depend on their correct functioning. The method of treatment and restoration of joints should be determined by the doctor in each individual case individually, but we must remember that if therapeutic exercises are not prohibited, then they must be done.

Back massage for spinal health

It is difficult to find a person who has never had back pain in his life. Perhaps only preschool children can boast of this. At school, due to sitting at a desk for a long time, children first develop back problems. These are harbingers of future serious illnesses.

Medical and health association under the Council of Ministers of the USSR
CENTRAL CLINICAL HOSPITAL

REMINDER
for independent exercise therapy for osteochondrosis of the lumbar spine

Moscow -1991

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.

P O M N I T E!

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:

  1. do exercises daily;
  2. perform the exercises diligently, at a slow pace, without arbitrarily distorting the form, speed and intensity of the exercises performed;
  3. do not hold your breath when performing exercises;
  4. 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. lying down. Alternately raising your arms up.
I.p. lying down, 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. lying down. Alternately straighten your legs at the knees, resting your hips on the roller.
I.p. lying down, legs bent. Alternately bending the bent legs towards the stomach.
I.p. lying down. Bending your arms towards your shoulders combined with breathing.
I.p. lying down, legs bent. Alternately abducting the knees to the sides.
I.p. lying down, legs bent. Hands up - inhale, press your knee to your stomach - exhale. The same thing - with the other leg.
I.p. lying down, legs apart. Rotation of legs in and out"
I.p. lying down. 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 tensing 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. Alternately bending and straightening 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 your 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 the 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 seconds.
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 seconds.
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. The 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.

SPECIAL EXERCISES recommended for inclusion in the complex of therapeutic exercises used during the period of remission
Kyphosis of the lumbar spine with fixation of this position for 10-60 s.:
a) supported by a wall; feet at a distance of 40 cm from the wall;
b) in i.p. standing.
I.p. hanging while standing on the gymnastics wall, arms bent. Bend your legs and move into a mixed hang in a squat.
I.p. emphasis on the knees, legs apart. Stepping your arms to the left, bend your torso to the left. The same in the other direction.
I.p. kneeling stand. Sit on the thigh to the right, hands to the left. The same in the other direction.
I.p. lying down, legs bent forward. Bend your knees left and right.
I.p. lying down, legs bent, hands behind head. Sit down - lie down.
I.p. hanging from behind on the gymnastics wall. Simultaneously bend your legs forward.
I.p. hanging from the front on the gymnastics wall. With your pelvis turned to the left, bend your legs forward. The same in the other direction.
I.p. lying on your stomach on a gymnastic bench, hands behind your head, legs fixed. Extension of the torso back. Don't bend too much!
I.p. lying down, legs pressed to the stomach. Rolls forward and backward on your back
I.p. hanging while standing on the gymnastics wall, arms bent. Bend your right leg and straighten your arms, go into a mixed hang, squatting on your right leg. The same on the other leg.
I.p. lying on your stomach, hands under your head. Bending your torso to the left, simultaneously moving your legs to the left. The same in the other direction.
I.p. lying on your stomach on the edge of the couch, legs down, grabbing the couch from below with your hands. Leg extension back. Don't bend!
I.p. lying down. Bending forward, move to a sitting position, legs crossed. Perform with support from behind and without support with your hands.
I.p. crouching emphasis Straightening your legs, move to a standing position in a bent position.
I.p. lying position. Stepping your arms back, move to a standing position, bent over.
I.p. table, legs apart, hands to shoulders. Bend your left leg to the right and forward, touch your right elbow to your left thigh. Same with the other leg.
I.p. lying down, arms up. Raising your left leg forward, touch your left shin with your right hand. Same with the other leg.
I.p. lying down, legs bent forward, a rubber bandage is fixed with one end behind the shins, the other - behind the gymnastic wall. Leg extension back.
20) WALKING: on toes, on heels, on the outer edge of the feet, lunges with torso turns left and right, walking with high hips, walking with leg bends back, etc.

In the acute period in the presence of acute pain should be observed strict bed rest. Exercise therapy is used mainly for hygienic purposes and is restorative character. 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.

Methodological recommendations for motor mode in the second (subacute) period

As the pain syndrome decreases, the possibilities for 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 kyphose 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.

Once again it should be recalled: exercise should not cause pain!

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.

Orthopedic prevention of spinal osteochondrosis

In order to slow down degenerative processes in the spine, as well as to prevent relapses of exacerbation of pain, it is recommended maintain a specific posture with a kyphosis position of the lumbar spine in various situations when performing household, work and other activities. In the prevention of spinal osteochondrosis, an important role is played by reducing micro- and macrotrauma of the intervertebral discs, as well as static and dynamic overloads of the spine.

It should be recognized that bending the torso forward from a standing position is especially unfavorable. When straightening from this position, it is even possible to shift the degenerated vertebrae relative to each other. In this regard, forward bends (especially those performed with simultaneous rotation of the torso) should be excluded as an exercise from regular physical therapy classes.

When performing household work related to leaning the torso forward(washing clothes, rinsing, sweeping and whining floors), it is advisable to unload the spine by having some kind of support under your free hand. To clean an apartment using a vacuum cleaner, it is advisable to extend the length of the vacuum cleaner tube in such a way that the body does not bend forward, because otherwise, rhythmic movements in a half-tilt forward when working with a non-rearranged vacuum cleaner will cause overload of the spine.

Particular caution should be exercised against work involving intense same type of movements(especially when bending forward), for example: sawing and chopping wood, gardening with a shovel and hoe, jerking movements when throwing heavy objects, washing on a washboard, etc., because the load on the vertebrae, ligaments and muscles increases sharply.

It has a particularly unfavorable effect on correct body position and uncoordinated muscle function when lifting and carrying heavy objects. The best option is a straight back, when the spine rests firmly on the pelvis. In this case, the intervertebral discs are loaded evenly and are not deformed. Along with this, carrying and especially lifting even a not very heavy load with a bent back (for example, in front of you and with outstretched arms) often leads to aggravation.

The tables show pictures of the correct (black) and incorrect (shaded) position of the body when lifting and carrying heavy objects. As can be seen from the pictures, when carrying heavy objects, a straightened torso position is recommended. The load must be kept as close to the body as possible. When lifting weights from the ground, do not lean forward and lift the load by straightening your torso. You need to bend your knees, squat down, keeping your back straight, and lift the load by straightening your legs at the knees.

When driving in a car under the lumbar region a cushion is placed. And a headrest is required to avoid injury to the cervical spine during sudden jerks of the car.

When lacing your shoes, you need to stand on one knee, touch your torso to your thigh, and only then lace up your shoes.

However, a comfortable body position can cause undesirable changes in the spine if the professional posture remains unchanged. Therefore, periodic changes in body position during work are necessary. For example, in a standing position, periodically changing the support of one leg to a stool not only gives rest to the legs, but also promotes kyphosis of the lumbar spine in easier conditions.

When transporting in an elevator, it is advisable to take relieving posture to reduce the vertical load on degenerated discs during elevator acceleration and deceleration. It is recommended to take this pose several times during the day with a shutter speed of 10-60 s. and as a physical exercise.


Growing weakness(detraining) of the trunk muscles in patients who do not engage in therapeutic exercises is a fairly common phenomenon. A trained and well-developed muscular “corset” of the torso greatly facilitates and relieves the “spring” apparatus of the spine. Exercises that strengthen the abdominal muscles, gluteus maximus, spinal extensor muscles and lumbar kyphosis training (especially in a standing position) should become part of the patient’s motor regimen and be carried out throughout the day.

The portal contains information about Moscow medical centers that offer physical therapy classes: addresses and telephone numbers, cost of services and patient reviews.

When choosing a physical therapy doctor, it is important to pay attention to the location of the center - it should be convenient to get to it with minimal time. Therefore, we suggest using a filter by metro stations and areas, which will help you choose the most suitable geographical option.

Therapeutic physical education (PT) is a specially designed set of exercises with correctly positioned breathing, focused on the patient’s recovery, prevention and treatment of diseases of the musculoskeletal system, internal organs and nervous system.

Based on the individual characteristics of the patient, the doctor selects a suitable set of physical exercises, which will be performed under the supervision of a physical therapy instructor or a doctor in healthcare institutions or at home (only on the recommendation of a specialist). Exercise therapy is based on muscle movements and breathing, from which methodically developed exercises and entire programs are compiled.

What forms is physical therapy ready to offer in private clinics in Moscow?

Depending on the patient’s condition, the physical therapy instructor selects either general training aimed at general strengthening and healing of the body, or special training that helps eliminate disturbances in the functioning of certain organs or entire systems. There are the following forms of physical therapy:

  • Therapeutic gymnastics is aimed at general strengthening of the entire body and solving certain problems based on the patient’s disease and the stage of its development. Often, group classes are used for this, in which patients are combined into one group according to the nature of the disease. This option is presented in a game form, in which the participants do not have to get bored - they support each other and help to quickly achieve their goals. Sometimes such programs use sports equipment and equipment.
  • Morning hygienic exercises are performed daily in the morning, immediately after waking up, and are suitable for both medical institutions and home workouts. The exercises are aimed at strengthening the cardiovascular and respiratory systems, helping to improve the body's metabolism and increase its tone. The duration of classes is on average 10 - 20 minutes and depends on the condition of the patients.

Physical therapy classes use a special technique, strictly defined for each disease. Depending on the wishes and capabilities of the patient, they can take place in large groups, with two or three participants, or individually.

How are exercise therapy classes conducted?

Each training session is carried out according to a strictly defined plan and consists of three stages: introductory, implementation of the main program, and final. It is very important to correctly assess the dose of physical exercise - the doctor assesses the optimal duration, selects the correct starting positions, tempo and number of repetitions, rhythm and range of movements, alternating rest and load.

One of the types of exercise therapy is corrective gymnastics, aimed at correcting diseases of the musculoskeletal system and combating them in the initial stages of development. Such problems include stooping, poor posture, curvature of the spine and similar diseases. The most effective use of corrective gymnastics is during the period of growth and development of the body during childhood and adolescence. If you have a curvature of the spine, it helps strengthen the muscles around the spine. physical therapy is used with great restrictions, mainly in sanitary and resort institutions.

One of the most effective methods of treating scoliosis in the initial stages of the disease is exercise therapy (therapeutic physical education). Correcting the curvature of the spinal column with the help of a set of physical exercises is possible in the case of acquired scoliosis, when the disease is the result of a long stay of the body in an incorrect position. When diagnosing congenital scoliosis, caused by abnormal development of organs and structures of the body, you should be wary of this type of treatment, first consulting a doctor. In some situations, physical education may be completely contraindicated.

Experts consider exercise therapy for scoliosis to be a priority treatment method, which can be supplemented by massage procedures, physiotherapy, and wearing an orthopedic corset. The effectiveness of physical education largely depends on:

  • curvature shapes (C, S or Z)
  • degree of disease (4 in total)
  • patient's age

With degrees 1 and 2 of the disease, you can expect significant improvements and complete recovery; with degrees 3 and 4, exercises may not bring the desired effect. A scoliotic curve of more than 50 degrees is usually treated with surgical methods. Scoliosis, characterized by , has two arcs (Z - 3 arcs) and therefore, to correct it, special exercises are needed that differ from the standard ones. During the period of active development of a child, at the age of 10-15 years, it is much easier to correct the curvature, since the formation of the body is not yet fully completed, but this does not mean that older people should underestimate the possibilities of physical therapy. A lot depends on the person himself, his determination, will and determination to recover.

Main goals of exercise therapy

There are five main goals pursued by physical therapy for scoliosis:

  1. Eliminate muscle and ligament imbalances.
  2. Relieve excess stress on the spine.
  3. Correct your posture.
  4. Strengthen the muscular corset of the back.
  5. Provide a general health effect on the body.

Rules for the use of exercise therapy for scoliosis

Like most methods of treatment, exercise therapy requires the implementation of certain rules, compliance with which will allow the patient to get the maximum effect from physical education, as well as protect themselves from unwanted consequences and injuries. The following rules should be known to anyone who has seriously decided to start doing therapeutic exercises:

  • Before starting classes, do a warm-up to warm up and stretch your muscles and ligaments.
  • Exercises should be performed at a slow pace. There is no need to make sudden movements, perform jumps and various elements of acrobatics.
  • Increased physical activity should be avoided, so the use of barbells and dumbbells is not permissible.
  • Exercise therapy should be carried out as prescribed by a doctor who has all the information about your type of scoliosis and can select the most suitable exercises.

A set of exercises for scoliosis

The exercise therapy complex for scoliosis consists of a warm-up, basic exercises and a final part. All proposed exercises are basic and symmetrical. These types of exercises are best suited for performing physical therapy at home, since they have less impact on the deformed spine, which reduces the risk of injury if performed incorrectly. Asymmetrical types of exercises can have a greater therapeutic effect, but they should be selected exclusively by the attending physician.

Warm-up

Each exercise must be performed 5-10 times:

  1. Lean your back against a wall or a flat vertical surface so that your heels, calf muscles and buttocks rest against it. Straighten your back, giving your posture an anatomically correct position. Take a couple of steps forward, keeping your posture in the correct position. Breathe evenly, without delay.
  2. Starting position: standing, arms along the body, feet shoulder-width apart. We begin to do squats, while stretching our arms forward, keeping our back straight. Perform the exercise slowly, inhale as you squat, and exhale as you rise up.
  3. Place your feet shoulder-width apart, arms in a free position. On the count of “1”, inhale and at the same time raise both arms up, on “2” stretch upward and on the count “3” - exhale, lowering your arms at this moment. Try to keep your back straight while performing the exercise.
  4. Place your feet shoulder-width apart, lower your arms freely along your body, and straighten your back. Make 4 circular movements with your shoulders, first back, then 4 of the same movements forward.
  5. In a standing position, raise the leg bent at the knee as high as possible and hold this stance for several seconds, then return to the starting position. We perform the same movements with the other leg. Repeat the steps 5 times with each leg.

Basic symmetrical exercises


Final part

  • Sit on a gymnastics mat or soft carpet. Bend your knees and clasp them with your arms. Lie in this position on your back and begin to roll from the neck to the sacral spine and back. This kind of massage will have a positive effect on the muscles and ligaments of the back. Repeat the steps no more than 8 times.
  • Starting position: standing, holding your hands behind your back. We begin to walk on our heels for 30 seconds.
  • In a standing position, stretch your arms up, stand on your toes and walk for about 30 seconds.
  • We walk in place, while trying to raise our hips as high as possible. Duration - 30 seconds.
  • Relax and restore your breathing. We raise our hands up and at the same time take a deep breath, wait a couple of seconds, slowly lower our hands and exhale.

After completing the lesson, take 10-15 minutes to rest. The above complex of exercise therapy should be performed every day. The effectiveness of training will directly depend on the regularity of the training and the correct execution of the exercises.

Preventive measures

A significant addition to exercise therapy will be preventive measures to help stop further progression of the disease. First of all, you should try to lead an active lifestyle and engage in non-traumatic sports. The ideal choice would be, which is used for the prevention and treatment of many spinal diseases. Swimming allows you to relax, strengthen your back muscles and improve coordination of movements. Cycling and skiing will also be beneficial, but only with moderate activity. In prevention, there are a number of recommendations to avoid asymmetrical load on the back muscles, which will help maintain the spine in an anatomically correct position. Let's highlight the most important of them:

  1. Always sit up straight, do not bend your torso excessively and tilt your head forward as little as possible.
  2. The height of chairs and armchairs should be selected according to the length of the lower leg, so when sitting, your leg should not hang, but rest on the floor.
  3. If you spend a lot of time sitting, it is recommended to get up every 20 minutes and, if possible, stretch a little.
  4. Periodically do slow backbends throughout the day to relieve tension in your back muscles.
  5. When you need to stand for a long time, try alternately leaning on one leg and then on the other. Change position every 10 minutes, this will reduce the load on the spine.
  6. Do not carry heavy weights in one hand, always distribute the load evenly on both hands.
  7. To relax, use a bed with a medium-hard mattress; choose a small pillow so that your neck is in line with the rest of the spine.

Finally, I would like to note that you should not independently develop a complex of exercise therapy for yourself, as well as use complex asymmetrical exercises without the consent of a qualified doctor. Remember that such actions can only aggravate the situation, lead to complications and accelerate the development of the disease.

Who does not have spinal osteochondrosis? It feels like everyone has it. In general, according to WHO statistics: 80% of people have various disorders of two systems - the musculoskeletal and motor systems. And what’s sad is that the majority of those suffering are of working age: from 29 to 49 years. That is, the majority of the population is diagnosed with certain pathologies of the spine and joints, and this is data only for Russia.

Back pain is felt by many people at different stages of life. When therapy for these pains has brought a successful outcome, most patients return to normal life and continue their professional activities. In some cases, the disease takes on a chronic form, leading to a decrease in performance, and for some, to its cessation altogether.

The widespread prevalence of back pain is the scourge of our century. And, perhaps, one of the most common pathologies associated with back pain is osteochondrosis.

Osteochondrosis affects the intervertebral cartilage and discs. Their metabolism is disrupted. This causes the development of changes in the skeletal and muscular systems of the spine. But this is not the only reason why osteochondrosis is dangerous.

Dystrophic changes in the spine can lead to pathological changes in the internal organs, since the relationship between the health of the spine and the internal organs of a person has been proven. By working with our spine, we heal the entire body. For this reason, it makes sense to take exercise therapy seriously for osteochondrosis, because many doctors claim: physical methods are the most basic therapy for osteochondrosis.

Mechanism of development of osteochondrosis

The spine has 33-35 vertebrae, between them there are elastic discs. They give the spine elasticity and flexibility. Each such disc contains a core framed by an annulus fibrosus and covered above and below with cartilage.

With osteochondrosis, blood circulation in the spine itself and metabolism in it suffer. The elastic discs that are located between the vertebrae begin to dry out, their elasticity and strength are lost, and their height decreases. Gradually, the fibrous ring loses its ability to support the loaded spine, and it protrudes. It happens that the fibrous ring ruptures, and this leads to an intervertebral hernia.

Due to such disorders, the mobility of the entire spinal column may be affected and its curvature may occur.

A favorable environment for spinal health is an active and sporty lifestyle with moderate load and without overexertion.

In our age of computerization, a person’s lifestyle is mainly sedentary. Prevention and treatment of problems with the spine is physical therapy (physical therapy), which improves the trophism of the discs between the vertebrae, because of this, joint mobility improves; blood saturation of the entire spine also improves, the muscular system of the back is strengthened, and the destruction of the bone components of the spine is slowed down.

Exercise therapy for osteochondrosis is especially useful for people with predisposing factors:

  1. Elderly age.
  2. People who are constantly in an unusual body position.
  3. People with weak muscles and ligaments.
  4. Who has flat feet and club feet.
  5. With existing vertebral injuries.

Osteochondrosis of the spine has different localization and is divided into osteochondrosis of the cervical spine, thoracic and lumbosacral spine.

General principles of exercise therapy for any osteochondrosis

  1. Physical education should take place in a room with good ventilation; an excellent option is outside.
  2. Classes are held only during the period of remission of the disease (when there are no symptoms).
  3. Clothes for exercise therapy classes are expected to be wide, not restrictive, and breathable.
  4. All movements are smooth, the amplitude and number of repetitions gradually increase.
  5. If painful sensations begin, you should stop exercising immediately.
  6. The classes are preceded and completed by measuring blood pressure and pulse. When these indicators differ from normal, the load should be reduced.
  7. It is advisable to listen to your breathing throughout the session, this will increase efficiency. All stretching exercises are performed while exhaling.
  8. It is very important to gradually increase the load and number of repetitions; this will reduce the risk of injury and prevent overwork.
  9. It is important to do the exercises regularly, so you can achieve the fastest results.
  10. Before starting independent exercises, you must consult your doctor and agree with him on a set of exercises.

It should be remembered that exercise therapy is not carried out when signs of exacerbation begin: pain. After a complex of exercise therapy, they can intensify and cause inconvenience.

Exercise therapy for osteochondrosis of the upper (cervical) spine

The cervical segment of the spine is intensely saturated with vessels that feed the brain. Therefore, to a greater extent, manifestations of osteochondrosis are caused by poor blood supply to the head.

There are some neurological syndromes associated with osteochondrosis:

  1. Scapulohumeral periarthritis syndrome.

In this case, the shoulder joint, shoulder and neck suffer the most. Often patients develop neurogenic restriction of movement of the shoulder joint; it protects the axillary nerve from irritation. That is, it manifests itself as pain in the back, arm, and the inability to use the arm on the affected side due to terrible pain.

  1. Radicular syndrome (cervicobrachial radiculitis).

The roots of the spinal nerves are compressed because the intervertebral foramina are reduced, since the height of the intervertebral discs also decreases.

Symptoms: intense pain, the condition worsens when moving the head. The neck muscles are tense.

  1. Cardiac syndrome.

It is similar to angina pectoris, since there is pain in the area of ​​the heart, but without changes in the heart itself. Other manifestations: tachycardia and extrasystole due to irritation of the spinal nerve roots.

  1. Vertebral artery syndrome.

Characterized by headaches, dizziness with staggering and loss of balance, nausea, vomiting; vision deteriorates, spots appear before the eyes; pain and sensitivity disturbances occur in the pharynx, hard palate, tongue, accompanied by a hoarse voice or it may disappear completely. It also manifests itself as pain or burning on the back of the neck and in the occipital region.

Characterized by sleep and memory disorders, mood swings and anxiety, irritability, resentment, weakness, lethargy and a feeling of heaviness in the head.

Treatment of cervical osteochondrosis should include both medicinal and physical treatments.

One of the physical methods for the treatment and prevention of osteochondrosis is therapeutic exercises.

Exercise therapy complex for cervical osteochondrosis

When working on the cervical spine, it is important not to overload the neck muscles, so we use a complex of exercise therapy with the participation of other muscle groups.
The complex uses both rest and switching actions. The exercise therapy complex has preparatory, main and final parts.
Preparatory work is a warm-up to get the blood flowing. The main one is exercises directly for the neck, the final one is relaxation and distraction.

Exercises while lying on your back

  1. IP - lie on your back, legs straight, arms along your body. Raise and hold your head in this position for 3-7 seconds. Repeat 1-3 times.
  2. Hands at the shoulders: circular movements with the elbows in one direction and the other 4 times, repeat 2-4 times.
  3. Arms along the body, legs bent at the knee joints. Walking lying down - 30 seconds. Repeat 2-4 times.
  4. Arms extended toward the ceiling, alternately stretch your arms toward the ceiling, lifting your shoulder blade off the floor. Repeat 6-8 times.
  5. Arms along the body, move your arms up to the sides - inhale, pull your knee to your chest - exhale, without lifting your head from the floor. Repeat 4-6 times.
  6. Hands along the body - press the back of the head onto the floor, hold for 4 counts. Repeat the exercise 4-6 times.
  7. Raise your head from the floor, turning it slightly to the right (at the level of the middle of the collarbone) and hold in this position for 4 counts, lower it, relax. Repeat the exercise 4-6 times, then do the same in the other direction.
  8. Hands on the belt. Bend your legs at the knee joints - inhale, straighten them with relaxation - exhale. Repeat 4-6 times.
  9. Hands along the body. Bring your shoulder blades together, pressing them to the floor, and hold this position for 4 counts. Relax. Repeat the exercise 4-6 times.

Physical therapy, lying on the right side

  1. The right arm is extended, the right ear rests on it, raise the right arm along with the head, hold the position for 4 counts, lower and relax. Repeat 2-4 times.
  2. The left hand rests on the floor in front of the chest, the left leg makes swinging movements back and forth. Repeat 6-8 times.
  3. Left arm along the body, raise your left arm up, inhale, lower, exhale. Repeat 2-4 times.
  4. Left hand on hip. Pull both knees to your chest as you exhale, straighten your legs as you inhale. Repeat the exercise 2-4 times.

Perform the same exercises while lying on your left side.

Exercise therapy for cervical osteochondrosis, lying on the stomach

  1. Head resting on the forehead, hands on the back of the head, elbows parallel to the floor. Raise your head with your hands from the floor, hold this position for 4 counts, lower it and relax. Repeat 2-4 times.
  2. Head resting on the chin, palms under the chin. Stretch your arms forward one time, spread your arms to the sides for two, stretch your arms forward three times, start position four. Repeat 2-4 times.
  3. Arms extended forward. Swimming crawl style, repeat 4-8 times.
  4. Palms under the chin, resting your forehead on your palms. Alternately reaching the buttocks with the heel. Repeat 4-8 times.

Exercise therapy for cervical osteochondrosis in the “sitting” position

All exercises are performed slowly until pain is felt.

  1. With the right palm we press on the right knee, holding 4 counts. Same with the other hand. Then do the same with both hands. Repeat with each hand 4-6 times.
  2. We pull the right shoulder to the right ear, then the left shoulder to the left ear. Repeat the exercise 4-6 times.
  3. We pull both shoulders towards the ears, repeat 4-6 times.
  4. Circular movements first with the right shoulder, then with the left, then with both. Repeat 8 times in each direction.
  5. Extend your right leg, resting on your heel. Press your heel into the floor and hold for 4 counts. Then with the other leg, repeat with each leg 2-4 times.
  6. "Bicycle" while sitting.
  7. Hands to the sides - inhale, hug your shoulders - exhale. Repeat 3-4 times.
  8. We sit on the right side of the chair:
    1. - Hand up and down
    2. - “cutting wood” - hand back and forth,
    3. - hand up - we describe circles clockwise and counterclockwise,
    4. - raise your hand up and down and shake.
  9. We sit on the left side of the chair and repeat the same exercises.
  10. We sit up straight - arms up - inhale, clasp your knees - exhale.

Lifestyle with cervical osteochondrosis

In order to live fully and without pain, and to have long periods of remission, and to experience exacerbations less frequently, it is necessary to follow the general principles of exercise therapy, which were described above.

It is important to remember that it is better not to make circular rotational movements with your head, as this can lead to neck injury.

Prevention of the development of cervical osteochondrosis

  • Regular visits to an orthopedist from early school age. If necessary, correct spinal curvatures and postural abnormalities.
  • Play sports, primarily swimming, to form a muscle corset.
  • Eat foods that bring calcium and magnesium into the body (fish and seafood, spinach, beans, nuts, seeds, peas, wholemeal bread, dairy products, cheeses).
  • Avoid accumulating excess weight.
  • You cannot hang bags on your shoulder; it is advisable to wear backpacks.

Exercise therapy for thoracic osteochondrosis

Thoracic osteochondrosis is less common than other types of disease - cervical and lumbar osteochondrosis due to the least mobility and the greatest protection due to muscles and ribs.

Signs of thoracic osteochondrosis:

  1. chest pain, worsening at night, when staying in one position for a long time, from hypothermia, when bending to the side and turning, during heavy physical activity;
  2. interscapular pain when raising the right or left arms;
  3. pain intensifies with deep breathing;
  4. pain between the ribs while walking;
  5. a feeling of constriction in the chest and back.

Pain during exacerbation of the disease can last several weeks.

There are additional symptoms of thoracic osteochondrosis:

- certain areas of the skin become numb;

- coldness in the legs, sometimes burning and itching;

- skin peels, nails break;

- pain in the pharynx and esophagus;

- the digestive organs do not work well.

Thoracic osteochondrosis has two symptoms - dorsago and dorsalgia.

Dorsago is a sharp, sharp pain in the chest. Occurs after monotonous work in the same position. When an attack occurs, it becomes difficult to breathe, and if the upper body rotates, the pain intensifies.

Dorsalgia is not severe pain in the area of ​​the affected intervertebral discs; it begins gradually and lasts up to 2-3 weeks. The sensation of pain intensifies when breathing deeply, at night, and there may be shortness of breath. Goes away after a short walk.

Causes of thoracic osteochondrosis:

- computer work;

- frequent driving;

- received spinal injuries;

- weak back muscles;

- scoliosis and other postural disorders.

Why is thoracic osteochondrosis dangerous?

If treatment is not timely and incorrect, then osteochondrosis of the thoracic region can cause the following diseases:

- protrusion and hernia of the thoracic spine;

- compression of the spinal cord;

- problems with the heart, intestines, liver, kidneys and pancreas;

- disturbances in the duodenum, intestinal motility, gallbladder dyskinesia;

- intercostal neuralgia - compression or irritation of the intercostal nerves.

What can be confused with osteochondrosis of the chest?

Due to the variety of symptoms, it can easily be confused with the following diseases:

- angina pectoris, heart attack. Difference: after taking heart medications, chest pain does not go away, the patient’s cardiogram is normal;

- appendicitis, cholecystitis, renal colic;

- gastritis, ulcers, colitis;

— pathology of the mammary glands;

- pneumonia. Pneumonia is distinguished from osteochondrosis by cough, shortness of breath and fever.

Prevention of thoracic osteochondrosis

- lie down for 40-50 minutes during the day - relieves stress from the spine;

- change your position every 2 hours, get up from the chair, bend 2-4 in different directions, stretch, straighten your shoulders if the work is sedentary;

— it is advisable to engage in water sports: swimming, diving, water aerobics;

- try not to get too cold, keep your back warm;

- regularly do physical therapy exercises.

The importance of exercise therapy for thoracic osteochondrosis

Exercise therapy is an effective way to form a strong muscle corset, thanks to which you can avoid relapses of the disease in the future. You can increase the mobility of the thoracic spine, increase the range of motion in the joints: both in the intervertebral and costovertebral;

ensure proper deep breathing; develop and strengthen the muscles of the shoulder girdle; strengthen the back muscles, restore physiological curves and form correct posture, thereby reducing the load on the spine and intervertebral discs; eliminate stiffness of the deep back muscles; strengthen the respiratory muscles; improve lung ventilation; prevent possible complications.

Exercise therapy affects the improvement of pulmonary ventilation - this is very important for patients who are afraid to take a deep breath, since a deep breath provokes severe back pain. The presence of such a connection forces patients to gradually reduce the depth of entry, resulting in hypoventilation (insufficient ventilation) of the lower parts of the lungs, which can provoke the development of pneumonia and a number of other pulmonary pathologies.

Exercise therapy has an extremely positive effect on the course of the disease. To prevent undesirable consequences, you should follow the general principles of exercise described above.

Complex of therapeutic exercises for thoracic osteochondrosis

  1. IP - lying on your back with your knees bent. Press your legs to your chest with your hands, pull them towards you, slightly lifting your lower back, tighten your abdominal muscles. Hold the position for 5 seconds. Slowly return to the IP. Repeat 2 times.
  2. IP – arms extended behind the head, legs straightened. Stretch your left arm and right leg, stretching the spine, hold for a few seconds. Same with the other hand. The pace is slow. Repeat 3 times on each side.
  3. IP - lying on your stomach, arms to the sides. Raise your head and hands. Maintain the state of muscle tension for 3 seconds. Relax with your head and hands down. Repeat 5 times.
  4. IP - lying on your back. Raise your hands behind your head and stretch. Raise your legs and try to touch the floor behind your head with your toes. Do not bend your legs at the knee joints. Remain in this position for 2 seconds. Calmly lower your feet to the floor, arms along your body.
  5. IP - lying on the right side, legs bent at the knees. Raise your left leg up. Fix, IP. Do the same with the other leg, lying on your left side. Repeat 4 times with each leg. The pace is slow. Try to abduct your hip as much as possible. Do the exercise with muscle tension.
  6. IP - standing on all fours. Raise your head, bend over, inhale, lower your head, round your back, feel the tension in the muscles of your back and chest, exhale. The pace is slow. Repeat 5 times.
  7. IP - kneeling, hands down. Hands up - inhale. Moving forward, lower and move your arms back to the limit, bend forward slightly and sit on your heels - exhale, IP. The pace is average. Repeat 3 times.
  8. IP - standing on all fours. Raise your head up and carefully bend your spine, IP. Slowly lower your head to your chest and arch your spine. Repeat 3 times.

Exercise therapy for osteochondrosis of the lumbar spine

Most often, due to the characteristics of the anatomical structure and functional load, the lumbar spine is affected.

Neurological manifestations of lumbosacral osteochondrosis: pain of various types in the lower back and lower extremities. Pain occurs as a result of irritation of the spinal nerve roots. Swelling appears around the affected area of ​​the root, which increases the pain; the surrounding muscle tissue is involved in the painful process. A muscle spasm occurs, which puts pressure on the affected root, resulting in a vicious circle. To stop this, it is necessary to influence the muscular system, prevent or reduce spasms of the deep back muscles, and strengthen the muscle corset.

To do this, it is necessary to conduct physical therapy classes, self-massage, and behave correctly in everyday life.

In case of severe pain in the lumbar spine and lower extremities, a gentle exercise therapy complex is recommended (in easier positions).

Objectives of exercise therapy during this period:

- stretching and relaxing pathologically tense back muscles;

- increased blood and lymph circulation in the lumbar spine.

When performing exercises, you should follow the general principles of the exercises described above.

Complex of therapeutic exercises for lumbar osteochondrosis

Gentle mode.

Lying on your back

  1. Arms along the body, legs together. Raise your hands up - inhale, lower - exhale. Repeat 4-5 times.
  2. Circular rotations of the feet 4-6 times in each direction. Repeats 2.
  3. Alternately pulling your knees to your chest. 6-8 times.
  4. Alternate abduction to the side of the right hand - right leg, left hand - left leg. 4-6 times.
  5. Hands in a “lock” behind your head. Raising your head, pull your toes towards you. Repeat 8 times.
  6. Hands along the body. Raise your arms up, at the same time pull your toes away from you - inhale, return to IP - exhale. Repeat 8 times.
  7. Bend your legs at the knees, place them shoulder-width apart. Use your right knee to touch your left foot, then touch your right foot with your left knee. Repeat 4-6 times.
  8. Simulation of riding a “bicycle”. 5 laps in each direction.
  9. Place your hand on your stomach. Take a deep breath into your belly, then exhale slowly. Repeat 3-4 times.
  10. Left hand along the body, right at the top. Alternately changing the position of the hands. Repeat 10-12 times.
  11. Feet shoulder-width apart, arms spread to the sides. With your right hand, reach for your left hand, return to the position, then with your left hand reach for your right hand. Repeat 6-8 times.
  12. Alternately pulling your knees to your chest using your hands. 6-8 hands.
  13. Bend and straighten your feet while squeezing and unclenching your fingers. 10 times.

Physical therapy, lying on your side

  1. On the left side. Swinging movements of the arm and leg upward. 4-6 times.
  2. Pulling the knee to the chest. 6-8 times.
  3. Swing your leg back and forth. 6-8 times.

On the right side repeat all the exercises you did on your left side.

Exercises on all fours

  1. Alternately abducting straight arms to the sides. 10-12 times.
  2. alternate swinging movements with a straight leg backwards. 8-10 times.
  3. Alternately pulling the right knee to the left hand, then the left knee to the right hand. 6-8 times.
  4. Pull your left knee to your chest, take your leg back, sliding your toe along the floor and sitting on your right heel. Then perform this exercise with your right leg. 6-8 times.
  5. Alternate swinging movement with the straight leg up and back and the opposite arm up. Then repeat with the other arm and leg. 6-8 times.
  6. “Step over” with your hands to the right and left, your legs remain in place. 5 times in each direction.
  7. Sit on your heels without lifting your hands off the floor (at a slow pace). 6-8 times.
  8. Transition to a sitting position on the right and then on the left buttock, without lifting your hands from the floor. 6-8 times.
  9. Place your straight arms on the floor and raise your head. Lowering your head to your chest (without bending your arms), arch your back (especially at the waist), then bend over. Perform slowly, 8-10 times.

Training mode

(in addition to the exercises of the gentle training regime).

For minor pain and beyond the acute stage, therapeutic exercises according to a training regimen are recommended.

— complete the formation of the muscle corset;

— normalize the range of motion in the joints of the lower extremities;

- perform strictly dosed exercises related to movements in the lumbar spine.

Lying on your back.

  1. Starting position - legs bent at the hip and knee joints, shins resting on the support. Hands in a “lock” behind your head. Raising your head and shoulders off the floor. 6-8 times.
  2. IP - shins rest on a support, a heavy ball is clamped between the feet. Carrying the ball right and left. 6-8 times.
  3. The shins rest on a support, and there is a heavy ball between the feet. Pulling your knees to your chin, lifting your head off the floor. 6-8 times.
  4. The legs are bent at the hip joints, the shins rest against the support. Arms along the body, dumbbells in hands. Transition from the “lying” position to the “sitting” position. 6-8 times.
  5. Hands with dumbbells are moved to the left side, knees tilt to the right, and vice versa. 6-8 times.
  6. Legs bent at the knees, a ball held between the feet, and dumbbells in the hands. Take a balanced sitting position. 6-8 times.

Lying on your stomach

  1. Arms extended forward. Raise your head and shoulders, move your left arm back to the side, turning your torso to the left. Repeat the same with your right hand.
  2. Moving your straight arms back, lifting your upper body, raise your legs bent at the knees. 6-8 times.
  3. Alternate flexion and extension of the legs at the knee joints. 15-20 times.

When performing exercises, you need to monitor your heart rate. For the intensity of the load to be optimal, the pulse should not exceed 120-140 beats per minute. Heart rate measurement is carried out at the beginning and at the end of the lesson.

Rules of conduct in everyday life for lumbar osteochondrosis

To prevent osteochondrosis from worsening, you need to avoid physical actions and back positions that lead to a sharp contraction of the lower back muscles.

The lying position reduces the load on the lumbar region (it reduces the pressure inside the disc by 50%), but sitting with such osteochondrosis is important as little as possible. In a standing position, it is necessary to change your position more often and transfer the load from one leg to the other.

You should also avoid a prolonged semi-inclined position of the body - in this position the discs experience maximum load. To do this, every quarter of an hour we straighten up, make several movements in the lower back and very smoothly several turns of the body, as well as a little bending back and forth (3-5 minutes; without tension or effort).

When walking, it is important to avoid sudden movements and steps. It is better to ride while standing in public transport.

When working sedentarily, the patient needs to monitor his posture and control it with volitional effort - straighten his back, do not forget about regular straightening and smooth bends.

It is important for drivers to consider how to position their seat to provide maximum lumbar support. It is mandatory to take a 5-minute break after 2-3 hours of constant driving, during which you do a warm-up.

Standing work requires optimization of the workplace to avoid bending towards it. To do this, you can increase, for example, the height of the table or lengthen the mop. If you need to reach down, it is important do not bend over, but squat with a straight back.

What to do when you don’t have enough time for exercise therapy?

The complexes compiled above make it possible, when performed correctly, to guarantee improvement of the condition and prevent complications of osteochondrosis. Naturally, this requires a certain amount of time. In addition, most often, osteochondrosis is present in all parts of the spine at once. In a hospital setting, exercise therapy is performed only for the most affected part. However, it is completely logical that the entire spine needs to be treated.

If you perform all the specified complexes, then the patient will develop a muscular corset, and - attention - a bonus: a toned figure will appear. For people with a sedentary lifestyle, there is no need to invent additional stress on the body.
Although these complexes will not replace the gym (there will be no muscle relief, of course), the deep muscles will be strengthened, which is very important for the healthy functioning of not only the musculoskeletal system, but also the internal organs.

When there is no time for a full complex, but you need to exercise to improve your condition and feel lightness in the spine, a five-minute exercise therapy complex consisting of the most important basic exercises is proposed.

Exercise therapy complex - FIVE MINUTES FOR CERVICAL OSTEOCHONDROSIS

All exercises are performed sitting, preferably in front of a mirror to control your body, head straight, chin parallel to the floor; hands on the belt, knees together, emphasis on the feet.

  1. Slow turns of the head to the right and left, with a delay in the final positions as you exhale. When you inhale, return to the starting position - head straight, chin parallel to the floor. Repeat 3-4 times.
  2. Slowly tilt your head to the right and left shoulders (do not raise your shoulders!) with a delay in the final positions as you exhale. While inhaling, return to the starting position. Repeat 3-4 times.
  3. Slowly tilt your head down, reach your chin towards your chest (teeth are closed, mouth does not open), stretch as low as possible while exhaling. Return to IP - inhale. Don't throw your head back! Repeat 3-4 times.
  4. Slowly pull your chin to the middle of the right collarbone, then straight ahead to the middle of the left collarbone. Repeat 4 times.
  5. Slowly tilt your head down and “draw” a semicircle with your chin from one shoulder to the other and back (teeth closed, mouth does not open). Repeat 4 times.
  6. Pull your head up, hold for a few seconds and relax your neck. Repeat 2-3 times.
  7. Place your fists on your chin and press down on your fists for a few seconds. Repeat 2-3 times.
  8. Counter-resistance exercise: hands in a “lock” position, placed on the forehead. Press with your palms on your forehead and your forehead on your palms, hold for a few seconds. Repeat 2-3 times.
  9. Same with palms on the back of the head.
  10. Likewise, placing your palm on the side of your head. Tilt your head to the side, offering resistance with your hand.
  11. Also, palm on the temple area. Turn your head to the side, offering resistance with your hand.
  12. IP - arms bent at the elbows, palm over palm, at chin level. Reach your palms alternately with your forehead, chin, right ear, left ear. Repeat 1 time.

Exercise therapy-FIVE MINUTES FOR THORACIC OSTEOCHONDROSIS

  1. I.P. - sitting, arms along the body. Raising your hands up - inhale, lowering your hands - exhale. Repeat 2-3 times.
  2. I.P. - the same. Raising and lowering the shoulders with tension. Repeat 4-6 times.
  3. Sitting, palms to shoulders. Circular movements in the shoulder joints. 5 times in each direction.
  4. Sitting, palms to shoulders, elbows to the sides. Bring your elbows in front of you, tilt your head forward, round your back - exhale; move your elbows back, bend in the chest, head straight - inhale. Repeat 3-4 times.
  5. Standing, arms along the body. Tilt your torso to the right, sliding your palm down your leg as you exhale. Then in the other direction. Repeat 2-4 times in each direction. This exercise can be done while sitting.

Exercise therapy-FIVE MINUTES FOR LUMBAR OSTEOCHONDROSIS

  1. I.P. - lying on his stomach. Arms are bent at the elbows and pressed to the body, legs are straight. Raise your upper body with straight arms, look to the right - to the left, turning your head. Return to IP, relax. Repeat 2-3 times.
  2. Arms extended forward, legs straight. “Crawl” with your hands, lifting your body. Repeat 4-6 times.
  3. I.P. - also, “Breaststroke” with hands. Repeat with each hand 4-6 times.
  4. Hands under the chin, we crawl “on our bellies”, alternately pulling the knee to the elbow. Repeat 4-6 times in each direction.
  5. Same thing, legs straight. Alternately raising your legs up, the toe “looking” at the floor. Repeat 4-6 times with each leg.
  6. Arms and legs are straightened. At the same time, raise your straight arms and legs up, hold for a few seconds, lower and relax. Repeat 3-4 times.

Adaptive physical education specialist Ekaterina Shishulina