Osteochondrosis is a complex violation of the functioning of articular cartilage. The disease can develop in absolutely any joint, however, most often there is a lesion of the intervertebral discs. Such a pathology is quite common among the population and is expressed in the form of a severe thinning of the disk, as a result of which the nerves are infringed, and localized pain of various degrees of intensity occurs. In most cases, the disease covers the lumbar, because at this point there is a maximum load on the vertebrae. Unfortunately, modern medicine has not yet found ways to restore cartilage, so almost all exercises for the spine in osteochondrosis involve the removal of pain and discomfort.
The main cause of unpleasant sensations is a displacement of the disk, as a result of which the nearby nerves responsible for movement are compressed. Thus, soreness can be observed not only in the region of the vertebrae, but also spread to the limbs. The best fixative of the discs is the deep dorsal muscles, so the main physical exercises for osteochondrosis of the spine should be aimed at strengthening this particular area. Plus, strength training allows you to retain calcium in the bones of the skeleton, which prevents further destructive processes in the joints. If you have been diagnosed with osteochondrosis of the lumbar spine, exercises should only be performed after the pain disappears. In the acute stage of the disease, it is better to start classes in a supine position, and with physical improvements you can perform them while sitting on a chair or standing.
Exercises for the spine in osteochondrosis
1. Place your hands along the torso with your palms up, after which, bending your knees, take a slow breath without lifting your feet off the floor. Rest your elbows on both sides and try to raise your forearms. When exhaling, slowly straighten your legs and lower your hands at the same time. Relax, and then gently turn your head first to the left, then to the right. Perform such exercises for the spine with mild osteochondrosis.
2. Spread the legs shoulder-width apart, inhale and turn the head to the right, and the legs to the left, and lay them on the floor. When you exhale, turn your head to the left, and feet to the right and completely repeat the exercise, putting the right heel on the toe of the left leg.
3. Bend your knees, while inhaling, turn them to the left, and head to the right. After exhaling, do the same, only in the opposite direction.
4. Lying on your back, put your hands on your head, then bend your legs at the knees and pull them to your stomach. In this position, you need to fix for a few seconds, and then return to its original position. If it’s hard for you to perform such exercises for the spine with osteochondrosis in full, just try to bend your legs alternately.
5.Rip on your shoulder blades, nape and heels, raise the pelvic area above the floor and try to hold on in this position for about eight seconds, then relax and rest, and after a while repeat the previous steps again.
Please note that physical education for the spine with osteochondrosis of the back must be performed slowly, while monitoring breathing and not making sudden movements. Be sure to try to listen to your well-being, and getting used to doing light exercises, gradually move on to strength.