Pain in the lumbar spine causes diseases of the musculoskeletal system. Manifestations of lumbosacral radiculitis are quite often disturbing. The degenerative-dystrophic processes of the intervertebral discs lead to this pathological condition. And this, in turn, can cause osteochondrosis. The cartilaginous layer is displaced and thinned, spinal nerves are infringed and reactively inflamed. All this provokes intense pain, which increases with movement and physical exertion. In this article, we consider how effective gymnastics for the lower back.
What can help?
Such pain is eliminated by an arsenal of available funds - medicines, physiotherapy, massage, manual therapy. But not only the listed therapeutic methods can help. It is necessary to engage in special therapeutic exercises for the lower back. This is a mandatory element of therapy, otherwise you should not count on the effectiveness of treatment. If you perform the recommended physical exercises, the following positive results will be sure:
- The pain will be eliminated.
- The muscular frame of the lower back will be strengthened.
- The intervertebral spaces will expand, the restrained nerves will be released.
- Blood circulation and metabolism in the vertebrae, nerves, cartilage, muscles of the lumbar region will increase.
All this provides gymnastics for the lower back.
Gymnastics recommendations
Exercise is considered a fairly powerful weapon in the treatment of certain diseases of the spine. If you are not too skillful in performing them, then the pain will not only not go away, it can still intensify. A certain list of requirements must be observed so that the deterioration does not occur:
- The movements should be smooth, without jerking and sharp lunges.
- Before class, a large, bright room must be carefully ventilated. Natural clothes are selected if possible.
- It is necessary to control breathing: inhalation - exercise, exhalation - relaxation.
- One element requires at least ten repetitions to start, then you can increase the number of times and the number of approaches as you adapt to the load.
- If there is pain and other negative symptoms (nausea, general weakness, headache), this requires the cessation of exercise.
Gymnastics for the lower back is performed regularly, at about the same time of the day, convenient for the patient.
Where to begin?
Anesthetic gymnastics can be performed from a sitting, lying, standing position. Exercise helps stretch and strengthen muscles. But the load on the intervertebral discs is not allowed. How easy and simple to stretch your spine? It is enough to hang on the crossbar, while the power elements can be omitted. The spinal column as a result is passively extended under the influence of body gravity. The gaps between the vertebrae are extended, the pinched nerves are released. Especially useful gymnastics for the lower back with osteochondrosis.
It’s quite difficult for women to hang on the crossbar, and not everyone succeeds in men. Health or age may interfere. Then you can take a position on all fours and perform exercises from it. This position is also called knee-elbow. It spares the spine as much as possible and prevents displacement of the discs.
Simply walk on all fours, while slightly bending your back. And it is important to monitor breathing - a deep breath must be alternated with a deep exhalation. Classes last no more than 20 minutes.
What is gymnastics for the lower back? About it further.
What types of exercises are there?
Standing exercises are also very effective. This creates an optimal balanced load on the muscles of the back, abs, buttocks and thighs. But it is imperative to rely on a hard surface with your back and sacrum. A wall for these purposes is ideal.
You need to take a breath, then raise the leg, bent at the knee and hip joint. The angle should be straight. Maintain this position for 10 seconds, then exhale and lower the leg. To strengthen the load, a small load (1-2 kg) is subsequently used. If you don’t bend your leg, you can damage your back, so you should not do this.
But the most commonly used therapeutic exercises for lower back pain from a prone position. This will require a flat, hard surface. Legs are spread apart shoulder width apart, arms are extended along the body. First you need to raise your head, using the muscles of the press to try to reach the knees with your hands. Each effort takes no more than ten seconds. Then the pelvis rises from the starting position, is held and lowered. Then you can try to turn the legs bent at the knees in different directions, then the knees rise to the chest. All this alternates, each exercise is repeated at least ten times.
You can also sit on a chair that should have a high back. The back bends in the lower back and is pressed against the back of the chair. Then you can relax for a short time, after which you need to return to the exercise. You can sit on the floor, spread your knees wide, place your buttocks between your feet. With a straight back, they bend forward, lifting the buttocks from the floor. Repeat ten times.
We will see if everyone can use gymnastics for the back with back pain.
What are the limitations and contraindications?
Lumbar pain can occur not only due to radiculitis and osteochondrosis. There is not always a benefit from therapeutic exercises, in some cases it can do much harm. In the following conditions, it is not recommended to engage in the described exercises:
- During pregnancy.
- Tuberculosis.
- Malignant neoplasms.
- Exacerbations of the gastrointestinal tract.
- Spinal injuries.
- Kidney disease.
- With pain in the back, extending to the leg.
Bubnovsky gymnastics for the lower back
- You need to lie on your stomach. In turn, the left or right straight leg rises. It is delayed in the raised position for 1-2 seconds.
- Lie also on your stomach. Now, instead of legs, you need to raise the body. Hold for a few seconds and return to the starting position.
- Sit on your knees. Take a breath, raise your body, spread your arms to the sides. Exhale - return to the starting position.
- Get on all fours. Make swings straight legs up and down in turn left and right.
- Lie on your back, bend your knees. Imitate their cycling.
- Standing, raise a straight leg and put on any support - table, chair. Gently tilt the torso to the foot, as far as possible. Then the legs should be changed.
- Lie on your side. Raise a straight leg up, hold for a while and lower it into place. Then you need to change sides.
Is everyone allowed such gymnastics for back pain?
Contraindications
There are contraindications for these exercises:
- In the early postoperative period, therapeutic exercises are not recommended. Sutures may break or other complications may occur.
- With malignant tumors in the spine. With these exercises, cancer patients will only aggravate the situation.
- With violations of the blood supply to the heart muscle. Exercise can cause sudden myocardial infarction.
- With violations of the blood supply to the brain. In the pre-stroke state, any physical activity is contraindicated.
A heart attack and stroke very often result in death, therefore, these recommendations should not be abused.
General depletion of the body, high blood pressure, heart failure and diabetes mellitus, as well as a tendency to bleeding are contraindications to this kind of physiotherapy exercises.
Reviews
Reviews confirm that therapeutic exercises for the lower back are extremely important. For classes, you do not need to purchase expensive equipment, exercises can be performed without leaving your home. Faith in healing is important, and it appears if you practice regularly. But in order to avoid negative consequences, it is better to consult a doctor before starting classes. He will appoint an examination, according to the results of which you can determine the cause of back pain.