Physiotherapy exercises for spinal osteochondrosis

Physical therapy for osteochondrosis of the spinal column is a set of exercises that helps to strengthen the back muscles, improves blood circulation, reduces the load on the intervertebral discs, that is, restores the health of the spine.

There are generally accepted sets of exercises that are prescribed by the attending doctor. As well as those developed by masters of alternative traditional medicine (the brightest representative is M. Norbekov and his systematic approach to the treatment of spinal diseases).

Both of these approaches in the segment of physiotherapy exercises - in the treatment of osteochondrosis of the cervical, thoracic and lumbar spine - will be considered in our article.

Description

What is osteochondrosis? This is a disorder that occurs in articular cartilage, most often in the intervertebral discs.

The origin of the disease can have one or more causes (injuries, overload, vibration, poor posture, flat feet and others).

Osteochondrosis can occur after 35 years (there are cases when this happens earlier or does not occur at all). Everything is individual, also depends on the genetics and lifestyle of a single person.

There is a system of preventive measures to prevent the onset of this disease.

But if the ailment nevertheless touched you, then you can correct the situation (support the spinal column or even cure the disease) using a number of methods, including physiotherapy exercises for spinal osteochondrosis.

Causes of the disease

The reasons are of two main directions: endogenous and exogenous (or internal and external).

The first group includes:

• congenital disorders in the development of the spine;
• hereditary predisposition;
• changes in the structure of cartilage, which sometimes occur with age.

The second group includes the following:

• weakened back muscles;
• uneven distribution of load on the spinal column;
• spinal injuries;
• a sharp cessation of physical activity by athletes;
• slouch;
• infectious diseases;
• metabolic disease;
• overweight;
• sedentary lifestyle or continuous sedentary work;
• smoking and other bad habits;
• stress and nerve stress.

Also, the reason may be a lack of vitamins and minerals: phosphorus, magnesium, calcium, zinc, manganese, vitamin D and so on.

How do they manifest

If one or several of the listed reasons systematically affects human health, then microtraumas gradually arise in the intervertebral discs, which entails a loss of elasticity, flattening and a reduction in the distance between the vertebrae. As a result of this, the nerve processes of the spinal cord are clamped, pain occurs. With the destruction of the intervertebral disc, its depreciation does not occur, which leads to a loss of flexibility of the spinal column. Pain can appear in several places:

• chest
• shoulder
• neck
• back
• hand.

This may be accompanied by pain in the heart, numbness or muscle strain, headache, vomiting, tinnitus, fainting.

Methods of treating osteochondrosis

The treatment is carried out using classic and alternative approaches. Each of them is aimed at eliminating disorders and pain in the spine.

An unconventional approach also eliminates the cause of the disease, which allows you to maintain a more sustainable effect (in terms of recovery) and even completely recover from the disease.

Traditional or classical methods include:

1. Surgery.
2. Physiotherapy exercises (with osteochondrosis).
3. Massage.
4. Physiotherapy.
5. Drug therapy.
6. Manual therapy.
7. Reflexology and so on.

Let us consider in more detail the complexes of exercises that are part of physiotherapy for the cervical, thoracic and lumbar.

Exercises for cervical osteochondrosis

They are gentle in nature, since any sudden movements will cause circulatory disorders in the spine.

At the stage of a severe exacerbation of the disease (the patient may be in bed), the simplest exercises are performed - relaxation and contraction of the muscles of the arms, legs, and the entire body for 5 seconds. It is also recommended that you practice breathing.

When walking, the neck should be fixed with a special collar. In this case, you can make neat turns of the head left and right.

When the state of health already allows you to perform physiotherapy exercises with cervical osteochondrosis of the spine , then the load can be increased. The following set of exercises is shown:

1. Lying on your back (with the head on the pillow), gently press the back of the head into the pillow for 5 seconds, then relax.
2. Standing or sitting position - when turning the head to the right side with the right hand in the temple area, resist this turn (5 seconds). Perform in each direction 3 times. Then relax.
3. Lying on a pillow with two palms simultaneously press on the forehead, as if overcoming the pressure exerted by the muscles of the neck on this action. Do 3 times.
4. From a sitting position on a chair moving his head back and forth (reaching the chins of the chest).

To achieve maximum efficiency, it is recommended to perform this complex every day.

Thoracic department

A set of exercises helps prevent the development of breast osteochondrosis. Physical therapy reduces muscle spasm in the spine, and also increases the range of motion in the intervertebral joints.

The list of exercises:

1. First raise and lower the left shoulder, then do the same with the right shoulder, and then simultaneously raise and lower both shoulders.
2. Hand rotation - clockwise and counterclockwise.
3. Hands are pressed to the body, the body alternately leans to the left, then to the right. The same, but with arms raised up.
4. Sitting position (recommended on a chair with a back, so that its height matches the level of the shoulder blades), bend the body back.
5. Standing position, hands laid back and gathered into the castle - bending back and relaxing.

For lumbar

The most common type of osteochondrosis. Physiotherapy exercises for the lumbar region also require accuracy of execution, as well as (first time) observation of a specialist:

1. The supine position, hands are located along the body, legs are bent at the knees. It is necessary to raise the pelvis, while the shoulders and feet, tightly pressed to the floor, serve as a support.
2. Twisting the body while lying on your back. Turn the bent legs in one direction, and the head and the whole body in the other. And vice versa.
3. Lying on your side. Bend the legs (left, then right), pressing the hip of each of them to the stomach.
4. The position lying on his stomach, then kneel and palm of his hands (all fours), do the deflection of the lower back and back.

This set of exercises can be done only after the pain and inflammation in the back are eliminated.

Physical therapy for cervical osteochondrosis of the spine, as well as thoracic and lumbar can be performed at any time of the day. Clothing should choose a loose fit so that movements are not constrained or pinched. It is necessary to breathe during exercises evenly and calmly, without delaying inhalation or exhalation. In case of the slightest discomfort in the vertebral section of the body, it is recommended to consult with your doctor.

Norbekov exercises

Academician Mirzakarim Norbekov is one of the first masters who offered the world an unconventional approach in the treatment of osteochondrosis (and other diseases of the spine).

This easy set of exercises, which is popular and known to many people, is based on awareness and a positive approach to its implementation. According to Norbekov, the disease must be treated from the inside, and then eliminate the consequences. The same thing with osteochondrosis of the spine, the cause of which is a failure in the whole body, which leads to this disease. This important organ is the channel that is connected to the central system, and it controls the health of the entire human body.

Gymnastics Norbekova normalizes not only the spinal column, but also the general condition of a person, establishing harmony of the body, soul and spirit.

General workout

Physical therapy for osteochondrosis of the cervical spine, as well as the thoracic and lumbar (according to the method of M. Norbekov) begins with a general warm-up:

1. Exercises for the ears. Massage of active points, which have a beneficial effect on the body as a whole, and also set up a positive mood.
2. Warm-up of the hands (squeezing and unclenching the fingers), elbows and shoulder joints (rotation, lowering and lifting).

The following are special sets of exercises for the cervical, thoracic and lumbar.

For the cervical

In addition to the consistent implementation of physiotherapy exercises, it is also necessary to imagine this part of the spine - as if from the inside. It also contributes to a more effective and faster recovery. Here are the exercises:

1. Mentally see the cervical region, touch the chin of the chest and turn the head to the left, and then to the right. In this case, muscle tension alternates with relaxation.
2. Turning the head up and down, relaxing and straining muscles.
3. From the normal position of the head, tilt left and right, touching the corresponding shoulder with the ear.
4. Lower your head down so that the chin touches the chest and make turns to the left and right shoulders.
5. Look in front of you, look right and turn your head, then left, with your head turning in the same direction.

For the thoracic region

Consists of several exercises:

1. Twisting the upper thoracic spine. Put outstretched arms at shoulder level, while with your left hand grasp the brush with your right and turn right to the stop. Repeat with the other hand.
2. Put your hands in front of you horizontally and fasten with a lock, gradually straining and relaxing the muscles, bring the shoulder joints closer to each other.
3. Take your hands back and close in the lock, through tension and relaxation to bring together and move the shoulder blades.

At the same time, try to perform each exercise with the maximum belief that healing will happen. And also with a positive mood and smile.

For lumbar

The complex consists of the following exercises:

1. Fix the body (to draw in the stomach and tighten the muscles), slightly bent legs set at shoulder width, arms - along the body. Move like a spring, trying to lift the tailbone up. Repeat the same, feeding the case forward and then back.
2. Tilt forward so that the spine arches into an arc, while evenly distributing body weight.
3. Circular rotation of the hips.
4. Make hips figure eight.
5. Tilts sequentially to the right and then to the left thigh.
6. With a raised hand, you must strive to get the chandelier, and then lean forward. Same thing with the other hand.

Prevention of osteochondrosis

In order for everything to be in order with the health of the spine, you need to follow a few simple recommendations:

1. From childhood, create favorable conditions for the child at the training place (comfortable chair and table) so that the back remains level. If there is a deviation from the norm, you must immediately consult a doctor for timely correction of the spine.
2. To engage in useful physical education starting from childhood and throughout life, so that the body is protected by a muscle corset.
3. Adhere to the correct diet, in which products with a content of calcium, magnesium, phosphorus and other useful vitamins are necessarily present.
4. Maintain moderate weight.
5. Properly distribute the load when carrying heavy objects.

Summary

If there is a sensation of pain in the back, neck or sternum, then you must consult a doctor to determine the cause of the condition. And only after that perform sets of exercises. Then recovery will be as quick and favorable for the body as possible.