The role of exercise therapy in the treatment of spinal osteochondrosis. The most effective exercises for thoracic osteochondrosis at home. Exercise therapy for osteochondrosis: which exercises for the spine are the most effective

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Osteochondrosis is one of the most common diseases of modern man, which does not directly threaten life, but significantly worsens its quality. The disease is multifactorial, characterized by a variety of clinical symptoms and is most often detected at the stage of active destruction of intervertebral discs. It can affect any part of the spine; the cervical and lumbar regions are most often affected.

Currently, medical specialists around the world are literally fighting osteochondrosis, starting from the early identification of risk factors and eliminating the causes of the disease to the development of effective treatment methods. Is it possible to get rid of osteochondrosis forever? Unfortunately, this is a chronic disease that the patient will have to learn to live with. And what this life will be like depends largely on the patients themselves. Only unconditional compliance with the doctor’s recommendations will allow you to stop the pathological process and live a normal, active life until old age.

In today's article we will talk about an affordable treatment method that does not require material costs: physical exercises that everyone can learn and perform at home. Such activity will not interfere with healthy people; it will help prevent this disease and improve health.

General rules for performing home gymnastics

Like other methods of therapy, exercises for osteochondrosis have their own characteristics, contraindications and limitations, which are combined into general rules that require unconditional compliance:

You cannot prescribe treatment yourself, without visiting a doctor! Symptoms that seem to indicate osteochondrosis may turn out to be a symptom of another disease in which physical activity can cause harm! Both the diagnosis and the prescription of treatment are within the competence of the doctor.
Other concomitant diseases should be taken into account, in which physical activity may be contraindicated.
It is strictly forbidden to conduct training during the acute period. The disease is cyclical and is characterized by periods of remission and exacerbation, and during the acute period the main goal of treatment is to eliminate pain and discomfort, which can be very significant, as quickly as possible. Gymnastics in this case will only worsen the patient’s condition. Physical activity is also prohibited in the terminal stages of the pathology, when the bone tissue of the vertebrae is destroyed. In this case, treatment can only be surgical.
You cannot train on days when you feel generally unwell, not associated with the underlying disease, with elevated temperature, colds, high blood pressure, etc.
For training, you should choose the same time (preferably in the morning), a free and comfortable place (optimally on the floor, on a special gymnastic mat), as well as comfortable clothes. The room should be well ventilated before classes. Training is carried out every day during the period of remission.
You can eat an hour before class.
Before training, you can take a warm shower: this will warm up the muscle tissue and prepare it for the upcoming load. An alternative is to place a warm towel over the affected area for a few minutes.
Be sure to do a light warm-up: swinging your arms, circular movements of your shoulders, active walking in place, bending to the sides and forward with a small amplitude, raising and lowering your shoulders in a standing position and hands on your belt, and others.
All exercises and techniques are performed at a calm pace, without sudden, jerky movements or interrupted breathing. Some doctors ask patients to imagine that they are doing exercises underwater: the movements should be so smooth.
Over time, you need to learn to breathe correctly: inhale through your nose, exhale through your mouth. It is very important not to hold your breath at the peak of the load - this happens in 100% of untrained people, so it takes time and practice.
There should be no pain during or after training! If there is pain, it means that the gymnastics is being performed incorrectly or the load allowed for a particular body is exceeded. Muscle fatigue and a surge of warmth in the muscles are normal sensations that can occur after exercise.
You should not immediately try to complete the entire complex; you need to listen very sensitively to the state of the body and internal sensations. The load and number of approaches should be increased gradually and only with the permission of the attending physician.
After classes, you need to rest and not leave the house for at least 1 hour. You can do a light self-massage, take a warm shower.

What do exercises do and do they really trigger the process of regeneration of cartilage tissue of the intervertebral discs?

Home exercises for osteochondrosis are part of the complex treatment of the disease, which contributes to the success of therapy. As for the regeneration of cartilage tissue, the ability to self-heal is preserved only in the early stages of the disease, and at the height of the disease, when the discs already have cracks and deformations, even the most powerful and expensive chondroprotectors cannot lead to a complete restoration of these anatomical structures, but they can stop their further destruction.

Regular exercise leads to the following positive effects:

Muscle tissue is strengthened (both superficial and deep back muscles), a strong muscle corset is formed that holds the spinal column in the correct position;
Congestion in tissues is eliminated, excess tissue fluid and lymph are removed;
Muscles become more elastic;
Posture improves, imbalance of load on different parts of the spinal column is eliminated;
Metabolism in the affected area of the spine improves due to the activation of blood circulation;
The mobility of the spinal column is restored;
Chronic pain and other unpleasant symptoms of the disease are eliminated or significantly weakened;
The period of remission increases.

In general, regular exercise has a positive effect on the condition, making the body more trained and resistant to adverse environmental factors. After just 1-2 months of regular exercise, your mood and overall well-being noticeably improve, and physical inactivity is eliminated.

Gymnastics for osteochondrosis of the cervical spine

Most often, osteochondrosis affects the cervical spine. Every year the disease becomes younger and occurs in almost every person after 25-30 years. There are many reasons for this. The pathological process in the cervical spine causes a lot of unpleasant symptoms that make it impossible to live and work normally.

Regular exercises for cervical osteochondrosis, even more than medications, help get rid of unpleasant symptoms. There are a lot of gymnastics complexes for osteochondrosis of the cervical spine and their combinations. Here are 10 effective basic exercises that should be performed every day for 15 minutes.

	Execution technique	Picture
1.	IP: standing/sitting, arms along the body, back straight. Perform smooth turns of the head to the extreme right and left positions alternately, so that the chin is located above the shoulder. Repeat 5-10 rubles. in each direction. If you cannot turn your head significantly or pain occurs when trying to do so, turns are performed only to a comfortable, pain-free position.
2.	IP: standing/sitting, arms along the body, back straight. Bend your head down until your chin touches the chest cavity, trying to relax the back muscles of your neck as much as possible. When your head is in the extreme position, try to lower it even lower with light springy movements. Repeat 5-10 rubles.
3.	IP: standing/sitting, arms along the body, back straight. Keeping your head level, pull your neck back, pulling your chin in. Repeat 5-10 rubles.
4.	IP: sitting on a chair, back straight. Place the palm of your hand on your forehead and press it on your head, while tilting your head forward. Opposition is created between the head and the palm. Repeat 10 rubles. 10 sec. for every appointment.
5.	IP: sitting on a chair, back straight. Place the palm of your right hand to your right temple and press it on your head, while tilting your head to the right. A counteraction of the palm and head similar to that described above is created. Repeat 10 rubles on each side, spending 10 seconds on each move.
After these exercises have been mastered, you can complicate the complex with other techniques that are also effective for osteochondrosis of the cervical spine. The exercises proposed below will also be useful for cervicothoracic osteochondrosis.
6.	IP: sitting on a chair, back straight. Place your left hand behind your back, and put your right hand on top of your head and use it to tilt your head to the right side, holding it in the extreme position for 3 seconds. We change hands and perform a similar technique in the other direction. Repeat 10 rubles. on each side.
7.	IP: sitting on a chair, back straight. Place the fingertips of your right hand on your right temple, turn your head to the right, trying to see the temple, while simultaneously offering resistance with your hand. Hold for 3 seconds in the extreme position. Do the same on the second side. Repeat 10 rubles on each side.
8.	IP: standing on the floor, arms relaxed and calmly hanging along the body. Raise your shoulders as high as possible and hold them in this position for 10 seconds. Relax your shoulders and take a deep breath until you feel like your hands are pulling your shoulders down. Repeat 5-10 rubles.
9.	IP: lying on the bed on your stomach, head hanging down. Hold your head suspended for 10 seconds, then relax your neck muscles. Turn onto your back with your head hanging and hold your head in this position for 10 seconds. Turn onto your right side, then your left side, and also for 10 seconds. hold your head on each side. Repeat 5 times. in every position.
10.	IP: lying on your back on a flat surface, arms along the body, legs bent at the knees. Raise your head and hold it in this position for 5-10 seconds, then relax. Repeat 5-10 rubles.

Exercises with sudden throwing of the head back, as well as sudden, intense rotational movements in the neck are strictly prohibited.

Gymnastics for osteochondrosis of the thoracic spine

Degenerative-dystrophic lesions of intervertebral discs in the thoracic region develop less frequently. This is due to the fact that the spine in this section is strengthened by the ribs. In most cases, a combined form is observed: changes affect both the cervical and thoracic regions. Let's consider the most effective exercises of the basic complex for osteochondrosis of the thoracic spine:

	Execution technique	Picture
1.	I.P.: T-shaped pose: stand straight and extend your arms to your sides. Lower your shoulders, bring your shoulder blades slightly closer to your spine. Try to relax your neck, abdominal muscles, hips and knees as much as possible. Maintain the position of the arms and gently twist the spine to the right at the waist, maintaining the original position of the pelvis and hips. Stay in this position for 25-30 seconds, take the starting position, rest for 10-20 seconds. and repeat the twist to the left.
2.	IP: standing. As you exhale, slowly lower your head down in a smooth movement until your chin touches the chest cavity. Fix the pose, try to relax the back muscles and at the same time tense and retract the abdominal muscles. Tilt your upper body forward and down, relaxing your arms, which should, by inertia, fall down with your body. It is advisable to touch your feet with your fingers, but not necessary. Stay in this position for 5-6 seconds, then slowly straighten up. The last thing you need to do is relax your neck. Repeat 5 times.
3.	Starting position: standing with your arms at your sides. Alternately, bend to the sides with completely relaxed arms. Next, clasp your hands and slowly raise them above your head and grab the wrist of your left hand with your right hand, stretching to the right side, trying to stretch yourself. Repeat the same on the other side, switching hands. At the end of the exercise, stretch up and lower your arms to your sides in a smooth movement.
4.	Variation of the boat exercise. IP: lying on your stomach, arms extended to your sides, at an angle of approximately 90 degrees to the body. As you exhale, slowly raise your arms and move them back, squeezing your shoulder blades. At the same time, bend your legs at the knees and try to clasp your ankles with your hands. Hold this position for a couple of seconds. Next, slowly and smoothly release your legs and lower them to the floor along with your hands. During the exercise, it is important to tense the muscles of your back, not your arms. Repeat 5 times.
5.	IP: standing on all fours. You should bend your back upward as much as possible while exhaling and stay in this position for up to 4 seconds. As you inhale, slowly return to the starting position, smoothly arching your back. Repeat 5 times.
After these techniques are mastered and performed lightly, you can supplement the complex with other exercises that are effective for thoracic osteochondrosis. But it is important to remember: stretching the vertebrae and straining the muscles as much as possible is prohibited!
6.	IP: lying on your back. You should place a small pillow or cushion under the thoracic spine (lower part). Place your hands behind your head. Try to slowly lift your upper body, tensing your back muscles and abs, but not your neck. Repeat 3-4 times, then move the roller a little higher and repeat the exercise.
7.	I.P.: lying on your stomach, spreading your arms in different directions. Try to simultaneously raise your head and arms and hold them suspended for at least 3 seconds. Repeat 5 times.
8.	I.P.: lying on your stomach, place your feet against the wall (or ask your family to press your legs to the floor with their hands), put your hands behind your head (as when doing abs pumps) and slowly lift your body, try to fix the position at the top point for a couple of seconds and slowly lower your body. Repeat 5 times.
9.	I.P.: standing, feet apart, holding a gymnastic stick (or a similar-shaped object). Hold it with straight arms and lift it as high as possible, and pull it back. Try to reach for your hands with your whole body, making sure that your posture remains straight. Repeat 3-4 times.
10.	IP: sitting on a chair, grab the chair with your hands. As you inhale, tilt your torso alternately to the right and left, and as you exhale, return to the starting position. Repeat 5 rubles on each side.

Gymnastics for osteochondrosis of the lumbar spine

The main therapeutic measure at home, which gives guaranteed success in the destruction of intervertebral discs in the lumbar and sacral parts of the spinal column, is strengthening the muscle tissue of the back, buttocks and legs. Let's consider the most effective exercises for osteochondrosis of the lumbar spine:

	Execution technique	Picture
1.	IP: lying on your back on a flat surface, arms slightly to the sides, legs raised and bent at the knees. You should imitate riding a bicycle with your legs: perform 8 rotations with your right leg, and another 8 rotations, starting with your left leg.
2.	IP: lying on your back on a flat surface, clasp your fingers and place your palms under your head. Place your feet on the floor, legs bent at the knees. Slowly raise your head and upper body above the floor as you exhale to create tension in the muscles in your lower back. As you inhale, lower your head and relax. Repeat 5 times.
3.	IP: lying on your back on a flat surface, clasp your fingers and place your palms under your head (elbows on the floor). Bend your knees, place your feet on the floor and move them as close to your pelvis as possible. Alternately turn and place your knees to the left and right of the body so that your hands and head do not leave the floor. Repeat 10 rubles.
4.	Starting position: lying on your back on a flat surface, feet shoulder-width apart, knees bent, resting on the floor. Hands along the body, freely. As you inhale, slowly raise your pelvis above the floor so that your stomach and hips form a straight line, tighten your lower back muscles. As you exhale, lower your pelvis. Repeat 5-10 rubles.
5.	IP: lying on your back, feet pressed to the floor, and legs bent at the knees. Slowly, while exhaling, lift both legs and pull your knees to your chest, if necessary, help yourself with your hands. Stay in this position for a couple of seconds, and while inhaling, return to the starting position. Repeat 5-10 rubles.
6.	IP: lying on your back on a flat surface, feet shoulder-width apart, knees bent and resting on the floor. As you inhale, raise your arms and stretch them upward, as if stretching the spine. As you exhale, raise the knee of one leg to your stomach and hug it with your arms. Perform 5 approaches with each leg.
7.	I.P.: on the stomach, hands resting on the palms. Raise your pelvis above the floor, first bend in the lumbar region, and then arch your back upward. Repeat 5-7 r.
8.	IP: on all fours. Raise your arm and leg, opposite each other, parallel to the floor, hold for a few seconds, and lower them to the floor. Change limbs and do the same. Repeat for each “arm/leg” pair for 10 rubles.
9.	IP: lying on your stomach, arms extended forward, legs together. Raise your arms and legs at the same time, hold the pose in this position for a couple of seconds, and lower yourself to the floor. Repeat 4-5 r.
10.	I.P.: lying on your stomach, rest your hands with your palms on the floor. Raise your upper body above the floor, trying to bend in the lumbar region, and stay in this position for a couple of seconds. and drop to the floor. Repeat 5 times.

Therapeutic gymnastics for osteochondrosis - original methods

In addition to those described above, there are many other complexes. Here is a brief description of the most popular proprietary techniques.

Shishonin neck gymnastics. Classes using the author’s unique method are recommended for people suffering from physical inactivity, leading a sedentary lifestyle, not following a daily routine, and with chronic pain in the neck. The complex includes 7 simple exercises that need to be done daily, and if pain decreases, switch to 3-4 repetitions per week. More indicated for the prevention of osteochondrosis.
Bubnovsky’s gymnastics for osteochondrosis. A unique treatment method is called kinesitherapy and is based on the mobilization of the body’s internal forces. Positioned by the author as the most effective even in the most serious cases. Eliminates the use of medications. In essence, this is a treatment with movements, which is indicated for many pathologies of the musculoskeletal system and not only. Gymnastics for osteochondrosis according to Bubnovsky are adapted for each patient individually: a personal complex is compiled in the kinesitherapy center, where the patient undergoes initial treatment under the supervision of specialists.
Norbekov's exercises for the spine. Another technique that is based on the body’s ability to heal itself. According to Academician Norbekov, 99% of gymnastics for spinal osteochondrosis consists of self-hypnosis and only 1% of exercises.
Exercises for osteochondrosis according to Gitt. An experienced chiropractor is the author of the theory of micromovements. He offers a special technique for performing accessible and simple techniques that are easy to perform at home.
A set of exercises for osteochondrosis according to Ignatiev. The specialist has developed effective exercises that will help eliminate the unpleasant symptoms of the disease in a short time. The main thing is to combine techniques with calm, balanced breathing, which will increase the effectiveness of treatment.
Gymnastics for osteochondrosis of the spine according to Bonina. The exercise therapy doctor has developed several sets of exercises, combining exercise therapy and fitness, aimed at treating different stages of osteochondrosis and intended for people with different levels of physical fitness. Exercise therapy exercises for osteochondrosis become more complex gradually, which allows you to strengthen muscle tissue gently and without stress for the body.

Is it worth combining general, basic exercises for the back with osteochondrosis with the method according to the author described above? No. There is no point in overloading the body or giving the muscles an unbearable load: not only can this lead to an exacerbation, but it is easy to lose the positive changes that were achieved during complex therapy of the disease.

To prevent the disease, it is recommended to select 4-5 exercises from each complex for different parts of the spine and combine them in a single lesson, which should be performed at least 2 times a week. Swimming, Nordic walking, breathing exercises and simply active walks are also effective ways to prevent the disease, which are available to everyone.

What exercises to do for osteochondrosis in the acute period

In the acute period, only breathing exercises are allowed, and only if it does not cause an increase in symptoms. To perform it, you should lie on your back on a hard, inclined surface so that your head is higher than your legs. The shins need to be raised a little by placing a small cushion under them. In this position, you need to breathe slowly but deeply using the diaphragm. This exercise helps relieve muscle spasms, and therefore reduce the severity of pain.

What else is useful for spinal osteochondrosis?

If the condition allows, there is time and desire to master new alternative methods of treatment, then the following have a good effect in all forms of osteochondrosis:

swimming;
fitball exercises;

In each case, you should agree with your doctor about the possibility of using one or another method. You should not try to use all possible methods at the same time: this can lead to an exacerbation of the disease. For example, in the morning you can perform a set of exercises, and in the evening take a walk using the Nordic walking method. This will be quite enough to keep the disease under control and prevent its progression.

Exercises for back osteochondrosis at home are affordable, useful and effective. The main thing is the desire to improve your health, which accounts for at least half of successful treatment!

Bardukova Elena Anatolievna
neurologist, homeopath, work experience 22 years
✔ Article checked by a doctor

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Here are all the existing exercises for cervical osteochondrosis. Regular exercise for cervical osteochondrosis can completely remove the symptoms of the disease, even to the point of complete recovery! If you support the neck muscles with specially designed exercises for osteochondrosis of the cervical spine, then it will be much easier for the body to cope with exacerbations.

Have you ever thought that a sedentary or sedentary lifestyle can quietly lead to osteochondrosis of the cervical spine? The main cause of the disease is weakening of the muscles of the back, neck and shoulders. The vertebrae begin to suffer due to the increased load, the nerve roots and vertebral arteries become pinched, which ultimately leads to pain in the head and neck-shoulder region, which often radiates to the arm.

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First of all, you need to familiarize yourself with the basic rules to ensure that the exercises are performed correctly.

Important! When performing a set of exercises, do not ignore prescribed medication or traditional medicine methods. Only complex treatment will improve the condition of the cervical vertebrae and reduce the symptoms of the disease.

Efficiency and benefits of exercise therapy

JAPANESE RHEUMATOLOGIST : “Surprisingly, most people are ready to take any medications for osteochondrosis, arthrosis or arthritis without even thinking about the side effects. Most of these drugs (Movalis, Diclofenac, Ibuprofen and others) have many side effects such as: stomach ulcers, migraines, anemia, asthma, rash, soft tissue necrosis from constant injections and much more. In Japan these drugs were treated 10 years ago, now our most effective remedy is...” Read more"

Experts say that physical therapy will help reduce the development of osteochondrosis, especially after the acute phase and in the prevention of the disease.

Advantages of exercise therapy for osteochondrosis of the cervical spine:

Interesting! Some experts claim that constant exercise therapy reduces the occurrence of exacerbations of cervical osteochondrosis, until they disappear completely. The therapeutic effect of gymnastics appears differently for everyone: after 2 weeks - 4 months. It depends on the stage of osteochondrosis.

When not to do physical therapy

Real stories from site readers:“My name is Alexandra, I’m 38 years old. I want to tell my story about how I cured osteochondrosis and hernia. Finally, I was able to overcome this unbearable pain in my lower back. I lead an active lifestyle, live and enjoy every moment! A few months ago I got a cramp at the dacha; a sharp pain in my lower back didn’t allow me to move, I couldn’t even walk. The doctor at the hospital diagnosed osteochondrosis of the lumbar spine, herniated discs L3-L4. He prescribed some medications, but they did not help, the pain was unbearable. They called an ambulance, they put a blockade and hinted at an operation, I kept thinking about this, that I would turn out to be a burden for the family... Everything changed when my daughter gave me an article to read on the Internet. You can’t imagine how grateful I am to her for this! What I learned from the article literally pulled me out of my wheelchair! In recent months I have started to move more; in the spring and summer I go to the dacha every day. Who wants to live a long and energetic life without osteochondrosis, take 5 minutes and read this article.” Read the article»

It is prohibited to engage in therapeutic exercises for osteochondrosis in the following cases:

Important! Minor pain in acute cervical osteochondrosis is not a ban on exercise therapy, although some doctors have the opposite opinion. Only the attending physician can say for sure whether it is possible to engage in physical therapy for moderate pain.

Warm up before exercise

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Before performing a set of exercises, you need to do a little exercise:

Stand with your feet shoulder-width apart. Take three to four deep breaths in and out.
Perform a circular rotation in the wrist joint, but do not lower your elbows. Repeat 5 times.
Perform a circular rotation at the elbow joint. Keep your arms straight. Repeat 5 times.
Make a circular rotation in the shoulder joint. Your arms should be spread out to the sides. Repeat 5 times.
Bend your torso several times in each direction. When you bend backwards, do not allow pain to appear. If it appears, then stop bending.
Gently turn your head left and right. The rotation should be maximum, but pain should be avoided.
Stand up, while inhaling, bring your shoulder blades together, stick your chest forward. Next, as you exhale, bring your shoulders together, your back should round. Exhale and stretch your shoulders out to the sides. Do the exercise carefully and slowly.

Dikul gymnastics for cervical and lumbar osteochondrosis

Dikul Valentin Ivanovich, a folk healer, has developed a special set of exercises against osteochondrosis, which is aimed at improving the condition of muscles and intervertebral discs.

Dikul Valentin Ivanovich

Exercises should be done daily. It is advisable to conduct the first lessons with a trainer. Alternate exercises with tension and relaxation. This will allow you to achieve better results.

Sit down. Draw numbers from 0 to 9 in the air with your head. This exercise can be done either at work or in transport.
Stand up or sit down. Tilt your head towards each shoulder and freeze for 4-8 seconds. Then tense your neck muscles as if you were resisting the pressure of your shoulders. Then return to the starting position. Do 12-15 repetitions in total on each side.
From the same position, perform a similar exercise, but you must tilt your head down and up.
Perform a smooth turn of your head to the right, while pulling your chin towards your shoulder. Stay in this state for 8-12 seconds. Do the same on the left side. Repeat 8-12 times.
Lie on your side. Raise your head for 12-14 seconds, then take the starting position. Turn over to the other side and repeat the same steps. Repeat 4-6 times on each side.
Lie on your back. Pull your chin up. You should perform stretching actions 8-12 times, taking 5-second breaks between them.
Lie on the floor and perform ab crunches until you feel slightly tired. Get on all fours, arch your back, and then straighten it. Repeat steps 4-6 times.
Lie on your back and bend your knees. Smoothly raise and lower your pelvis, resting your feet on the floor. Repeat 4-6 times.
Sit on the floor. Your back is straight, place your hands on your knees. Bend your torso forward, while slightly tightening your abdominal muscles. In this state, freeze for 2-3 minutes and return to your previous state. Repeat 5 times.

Exercises on the Evminov board

What is Evminov’s board or prophylactic? This is a surface with a handrail, which is fixed to the wall at a certain angle. The prophylactic helps reduce pain, restore the previous range of movements, increase blood microcirculation, and relax muscles.

Evminov's board

When practicing on the Evminov board, a gentle stretching of the spine occurs under the weight of a person’s own body. This allows you to relieve excess stress on the vertebrae.

Exercises should be done carefully, without sudden movements. If you feel discomfort, classes can be rescheduled to another day.

Basically, the set of classes on Evminov’s board is aimed at eliminating pain in the spine and pinched nerve roots in various diseases of the musculoskeletal system, including cervical osteochondrosis.

Basic exercises on the Evminov board:

Lie down on the prophylactic, the angle of inclination should be 20 degrees. Wrap your hands around the handrail. Straighten your legs smoothly, feeling the relaxation of your back muscles. You must repeat 2-4 times. In this case, complete traction of the entire spine occurs.
Take the same position. The legs should be extended and perform pendulum-like movements to the left and right. Additionally, you can add leg raises. Do 2-4 repetitions. The lesson is aimed at relaxing the lumbosacral region.
Lie on your stomach on the board. Grab the Evminov board with your hands, rest your knees. Pull your chin towards your chest. Repeat the same, turning your back on the dispenser. Repeat 2-4 times. This exercise stretches the spine in the cervical and thoracic region.

The total duration of classes is no more than 30 minutes. In the first classes, you can do exercises for 10 minutes. Gymnastics for osteochondrosis should be done at least three times a week, and preferably every day.

If you have pinched nerve endings, the pain may intensify. After 3-4 sessions everything will return to normal.

If you do not have the opportunity to purchase an Evminov board, you can make it yourself.

Drawing of Evminov's board

Anna Kurkurina: a set of exercises for cervicothoracic osteochondrosis

These exercises were developed by the popular fitness trainer A. Kurkurina.

Anna Kurkurina

Exercise on a chair. Aimed at improving the mobility of the spine, in particular the thoracic region. When performing exercises, watch for pain. If severe pain occurs, you should stop the exercise and consult a doctor.
Sit on a chair with a firm and straight back. Join your hands in a lock at the back of your head. Bend your back back, resting your spinal column towards the upper area of the chair. Do this exercise 5 times.
Exercise with a roller. Make a tight roller. To do this, take a rolling pin and wrap a towel around it. The diameter of the roller should be 8-10 cm. Lie with your back on the roller, it should be in the thoracic area. Clasp your hands at the back of your head. Arch your back and lift your upper back 2-3 times. When arching your back, take a deep breath, and when lifting, exhale. Then roll the roller with your back along the entire spinal column. Repeat the exercise 5 times.
Exercise with a towel. Sit down with a towel in your hands. Wrap it around your lower chest. Hands should hold both ends of the towel. Take a deep breath, and as you exhale, pull the towel as much as possible. As you exhale, loosen the pressure, and as you exhale, tighten it again. Repeat 10 times. This will improve motor activity in the rib area.

Gymnastics Norbekova

Mirzakarim Norbekov is an academician who was one of the first to comprehensively study osteochondrosis. Norbekov has developed simple exercises that can bring high positive results.

Mirzakarim Norbekov

Gymnastics can be done for both adults and children. If a child regularly performs these exercises, he will not have any problems with the spine.

The purpose of the set of exercises:

pain relief;
improving spinal mobility;
restoration of functions of ligaments, joints and muscles;
strengthening the muscle corset;
restoration of the nervous system;
improving the condition of the whole body.

If you do the exercises constantly, your sleep and brain activity will improve, your limbs will stop going numb, and your thyroid function will normalize.

The most important thing in Norbekov’s set of exercises is a good mood and faith in the healing effect.

Important rules for performing exercises:

Not only physical exercise is important, but also a positive mood, which must be maintained constantly. A smile is also a great medicine.
The exercises must be done every day.
There is no need to do the exercises automatically. This will not bring any positive effect. All movements must be felt.

Norbekov Gymnastics Complex

Sit or stand, straighten your back, tilt your head down. Place your chin on your chest. Lower your head as low as possible, and replace the tension in your muscles with relaxation. If it is difficult for you to do these actions, then simply stretch your head forward. Repeat 4-6 times.
Straighten your back, tilt your head slightly back. The chin should extend upward. Feel the tension in your muscles, freeze for a couple of seconds. Then reduce the tension and again stretch your chin up. There should be some pain! Do 3-4 approaches.
Sit with your back straight and your shoulders should be absolutely motionless. We tilt our heads to the right and left. Try to touch your ear to each shoulder.
Slowly roll your head in a circular motion. 3 times left and 3 times right. The neck muscles should be relaxed. If osteochondrosis is in advanced condition, then make an incomplete circle; you should not lean back. Do 3 sets.
Stand up, straighten your back. Raise your left hand and bring it to your left temple. Look to the left, turn your head and rest your hand on it. Press with your hand on the forehead and occipital area for several seconds. Tighten your neck muscles, and then relax as much as possible. Repeat on the other side. You can't throw your head back.
Keep your head level and your back straight. The gaze is directed straight. Gently tilt your head left and right. The nose should remain centered. We can observe such actions in puppies who are surprised by something. Use caution when performing this activity. This exercise must be performed in 3 different positions:
- keep your head level, your gaze directed straight ahead;
- the head is tilted down, the gaze is fixed on the floor;
- head slightly tilted back, looking at the ceiling.

If you experience acute pain while doing exercises, you should stop exercising and make an appointment with a neurologist. After spinal surgery, this gymnastics is prohibited.

In order for exercises according to the Norbekov system to bring the maximum positive effect, you need to tune in to a positive attitude and believe that recovery will come very soon.

Exercises by Professor Neumyvakin

Method of treatment of osteochondrosis according to the method of I.P. Neumyvakina is confirmed by numerous positive reviews.

Ivan Pavlovich Neumyvakin

Compresses with hydrogen peroxide should be applied daily to the neck and shoulder area. The duration of the procedure is 15 minutes. Compresses will help cope with pain.
Prepare a plastic bottle of water. Lay it on the floor. Sit with your tailbone on the bottle, extend your arms, keep your balance. Lie smoothly on the bottle, the bottle should roll under your back to your lower back. You can't bend your arms! When the container reaches your lower back, bend your elbows and lean on the back of your shoulders. The bottle slides further towards the shoulder blades and then you should raise your arms up. Do it 5 times.
Lie on your back. Pull your knee towards your stomach, and try to reach it with your chin. Perform with the other leg. Repeat 10-15 times.
Roll over onto your stomach. Stretch your legs and place your arms along your body. Stretch until your spine is as long as possible, like an elastic band. To improve the result, you can bend over and swing left and right, back and forth.
Massage with honey regularly. To do this, apply a little honey on your neck and shoulders. Using your fingertips, make patting movements for 10-15 minutes until the honey changes color and the skin becomes painful.
Sit on the floor with your arms extended forward. Leaning on your buttocks alone, walk on the floor back and forth 2-3 meters.

Video: gymnastics for dizziness

Exercise for dizziness and pain in the back of the head from Dr. Anton Alekseev.

Video: yoga for osteochondrosis

Yoga exercises for the prevention and treatment of spinal osteochondrosis.

Video: exercises on the horizontal bar

How to properly perform hangs and half-hangs on the horizontal bar.

Video: exercises in the pool

An approximate set of exercises in the pool that you can use to prevent cervical osteochondrosis, unload the spine and strengthen the back muscles. 7 useful exercises in the pool.

Videos of other proprietary techniques

Therapeutic exercises for cervical osteochondrosis according to Evdokimenko

Exercises for the treatment of cervical osteochondrosis. The doctor will tell you which activities you can do and which you cannot do.

Video: somatic exercises by Thomas Hanna and M. Feldenkrais

Exercises that will help remove constant tension in the neck and shoulders.

Gymnastics for cervical osteochondrosis from Tatyana Chekalova

Gymnastics by Alexandra Bonina for cervical osteochondrosis

Breathing exercises by Strelnikova for cervical osteochondrosis

This is a unique gymnastics that will help the body get rid of many diseases.

Natalia Vandebeek: exercises for cervical osteochondrosis

The exercises are aimed at restoring the cervical spine. These exercises helped Natalya a lot in her time, and she has been doing them for several years.

Qigong gymnastics

Qigong for cervical osteochondrosis is a simple daily exercise that will improve the mobility of the spine, reduce inflammation, and remove excess salts from the body. As a result, blood microcirculation in the soft tissues of the back and brain will improve. This technique belongs to non-traditional methods of treatment.

The main goal of the qigong technique is to help the body recover independently from cervical osteochondrosis.

Interesting! Many gymnastics methods of modern medicine are based on ancient proven methods of treatment. These include Chinese qigong exercises.

Exercises are done in a standing position. Your back should be straight, your arms resting on your waist, and your feet should be shoulder-width apart.

Keep your gaze straight. Take a deep breath and gently stretch your neck forward. You must clearly imagine that your nose tip is trying to reach something. You can only move your head and neck.
Exhale and tuck your chin deep into your neck. You should try to align your jawline with your neck. Repeat 10 times.
Keep your head straight, gaze directed forward. Take a deep breath. Gently turn your head towards your right shoulder. Keep your head straight, without tilting. When the line of sight and the line between the shoulders become parallel to each other, you need to stop turning and stretch your chin to your right shoulder. Smoothly return to the starting position. Repeat these steps on the other side. Perform 10 repetitions in each direction.
The starting position is the same. Inhale, gently tilt your head down. The chin should reach the chest and slide along it even lower. Gently return to the starting position. Look up without throwing your head back. Return to the reverse position. Repeat 10 times.
Straighten your back, look straight ahead. Take a deep breath and at the same time turn your head to the right as much as possible, trying to look behind you. Then carefully return to the reverse position. Repeat on the other side. Repeat 10 times.
The starting position is the same. Gently bend your head forward and hold this position for 2-3 seconds. Smoothly turn your head to the right, trying to look up. There is no need to straighten your neck. Return your head back to the tilted position and tilt your head to the left, also trying to look up. Repeat the exercise 10 times.
Straighten your back, look straight ahead. Inhale slowly and at the same time tilt your head to the left, trying to reach your ear with your shoulder. The body should be completely still. Return to the starting position and repeat the same, leaning to the right. You should perform 10 repetitions in each direction.
Take the same position. Retract your neck as much as possible and turn your head to the right. Maintain the retracted position, the body should be motionless. When you reach your right shoulder, stretch your neck as far as possible, trying to reach your chin to your shoulder. In the same position, turn your head to the left. When you reach the left shoulder, the action is considered complete. Repeat the action in a mirror manner, turning your head to the left. Perform 10 repetitions.

Perform a set of exercises 4-5 times a week to achieve maximum positive results.

Qigong for the neck is an absolutely safe technique for adults and children.

What exercises should not be done with cervical osteochondrosis?

Even if you do not have cervical osteochondrosis, it can be provoked by some exercises. Many are still convinced that these harmful actions can only bring benefits.

First exercise. This is a warm-up activity that includes:

sudden movements of arms and legs;
intensive turns of the head in different directions, circular movements.

This can lead to dizziness, compression of the vertebral arteries that supply the brain, and darkening of the eyes. Increases the risk of stroke.

Second exercise. If you do abdominal exercises, you need to do them correctly. Otherwise, you can harm your neck muscles. You cannot put your hands behind your head and reach for your knees. It is correct to place your elbows to the sides, and perform movements only with your body. The head should be one with the body.

Third exercise. It is performed in water. Many doctors say that swimming is very beneficial. It's true - swimming strengthens the muscles and relaxes the joints of the body. But there is one mistake you should be aware of.

When swimming crawl or breaststroke, many people do not put their head in the water, but try to keep it above the water. In this case, the cervical vertebrae suffer and the neck muscles are compressed.

To prevent this, you need to raise your head only to inhale, do not pull your chin up high. At the same time, the natural position of the body will be maintained.

Real reviews

Mikhail, 45 years old

I am being treated for cervical and thoracic osteochondrosis like this. I lie down on the floor, pulling my knees as close to my chest as possible. It should turn out that the back becomes rounded. I start rolling on my back back and forth from the tailbone to the neck area.

Then I lie down and stretch my legs forward. I perform a stand on the shoulder blades (exercise “birch tree”).

Exercise Birch

Then I smoothly throw my legs behind my head and then carefully return to the reverse position.

This position also helps a lot: get on all fours and arch your back like a cat. Then extend your arms forward, buttocks should be motionless. The upper body must be stretched and pulled towards the floor.

When I'm at work, I knead my entire neck with my fingers. Then I turn my head as far as possible towards each of the shoulders. I don’t raise my shoulders. All these exercises help me very well. I also advise you to sign up for a course of massage of the cervical-collar area and manual therapy.

Maria, 36 years old

In the fall, I experienced an exacerbation of cervical osteochondrosis, as well as a pinched sciatic nerve. The neurologist prescribed all sorts of medications and underwent a course of physical therapy. It has become easier, but my head still can’t turn completely – it hurts. I signed up for yoga and go 3 times a week. The pain went away, the head began to turn in any direction. The lump on my neck has shrunk. I met some girls during classes—some of them couldn’t even put on shoes, but after yoga everything went away. Yoga works wonders!

Oleg, 45 years old

The following effective treatment helped me cope with cervical and lumbar osteochondrosis.

I drink clean water at least 2 liters a day.
I eat porridge, salads, and sprouted wheat every day. It's kind of like a diet.
I do yoga, exercises, pull-ups and plank exercises. Exercising with a fitball helps a lot - it improves the functioning of the muscles and blood vessels in the back.
You must always think positively and not allow negativity into your life.
Healthy lifestyle – don’t drink, don’t smoke.

All this gives a great effect. Believe me.

Alexandra, 28 years old

2 wonderful exercises help me in the fight against osteochondrosis.

Stand up, straighten your back. Stretch your arms out to the side at right angles to your body. Bend your elbows and place them on your shoulders. Smoothly turn your head and upper body to the right and left. The legs and pelvis should be motionless. Don't raise your shoulders. Let's breathe calmly. There should not be severe pain, but a slight crunch in the joints may occur. Do 20 repetitions in each direction.
The starting position is the same. You need to use your elbows to describe circles. First clockwise and then counterclockwise. Breathing should be calm. After the exercise, shake your hands to release the tension.

Also tilt your head in different directions, especially when working sedentary. Morning exercises are required for osteochondrosis. If possible, sign up for a gym and do exercises with a trainer.

Now you know all the effective therapeutic exercises aimed at combating osteochondrosis of the cervical spine. Almost all classes are aimed at strengthening muscles, stretching the spine, eliminating pain and spasms.

It is not at all necessary to do all the exercises in a row. You can perform only those movements that will not cause discomfort in the neck, arms and shoulders.

Therapeutic exercise will always help at any stage of the development of the disease. Daily exercises will improve the flexibility of the spinal column and prevent displacement of the vertebrae.

It is important that the course of treatment and exercise therapy complex is approved by the attending physician, so as not to provoke a worsening of the disease. Swimming in the pool, yoga, Pilates, and training in the gym with a trainer also have a lot of positive reviews. The choice is always yours.

Physical therapy for osteochondrosis helps improve blood circulation. The goal of physical therapy (physical therapy) is to strengthen the back muscles, reduce the load on the intervertebral discs, and generally restore the function of the spine. Before you begin to engage in physical therapy on your own, you must consult with your doctor or physical therapy specialist.

Physical therapy for cervical osteochondrosis should be gentle. The reason is that the cervical spine has high mobility, and any sudden movements can cause poor circulation in the arteries of the spinal column.

Improper exercise technique can lead to serious complications.

In the acute period of the disease, when the patient is in bed, short exercises (5 seconds) are performed - contraction and relaxation of the muscles of the trunk and limbs. Breathing exercises and leg movements (without lifting the feet) are required. As the pain decreases, walking is allowed, while the neck is fixed using a Shants collar. You can perform smooth head turns.

Do not hold your upper limbs suspended for a long time. While sitting at the table, your elbows should be supported.

As your condition improves, you can begin performing resistance exercises:

Lie on your back and carefully press the back of your head into the pillow. We stay in this position for 5 seconds, then relax.
We apply pressure with the palm of the hand on the temple (alternately), overcoming the neck muscles. The exercise is performed in both directions 3 times for 5 seconds. We end each exercise with relaxation.
We apply pressure with both palms on the forehead, overcoming the pressure with the neck muscles. At the same time, we do not raise our head from the pillow. This exercise is performed 3 times for 5 seconds.
We sit on a chair and lower our hands down. Slowly tilt your head back, then smoothly tilt it down, trying to press your chin to your chest.

To achieve an effect, a complex of physical therapy for neck osteochondrosis must be performed daily.

We bring to your attention a gymnastics complex:

Expert opinion

Over time, pain and crunching in the back and joints can lead to dire consequences - local or complete restriction of movements in the joint and spine, even to the point of disability. People, taught by bitter experience, use a natural remedy to heal joints, which is recommended by orthopedist Bubnovsky... Read more"

Exercise therapy for the thoracic spine

Therapeutic exercise for thoracic osteochondrosis helps to increase the range of motion in the intervertebral joints and helps relieve muscle spasms.

With the help of exercises you can stop the further development of thoracic osteochondrosis:

A little about secrets

Have you ever experienced constant back and joint pain? Judging by the fact that you are reading this article, you are already personally familiar with osteochondrosis, arthrosis and arthritis. Surely you have tried a bunch of medications, creams, ointments, injections, doctors and, apparently, none of the above has helped you... And there is an explanation for this: it is simply not profitable for pharmacists to sell a working product, since they will lose customers! Nevertheless, Chinese medicine has known the recipe for getting rid of these diseases for thousands of years, and it is simple and clear. Read more"

Raise each shoulder up (down) in turn, then raise (lower) your shoulders at the same time. This exercise is beneficial for the cervical and upper thoracic spine.
Perform circular movements of the arms - forward and backward. The exercise is effective for the thoracic spine.
Press your hands to your body, and in this position, perform lateral bends of the torso, trying to reach your knee with your hand.
Raise your arms above your head and perform lateral torso bends.
Sit on a chair, lean on its back. The upper edge of the back of the chair should reach the level of the shoulder blades. Bend your torso back.
Stand up straight, put your hands behind your back and lock them together at the level of your shoulder blades. Bend back, while resisting with your hands. After a few seconds, relax. Each exercise can be repeated 2-3 times.

When performing physical therapy for osteochondrosis, one should not forget about breathing. Breathing exercises should be included in every exercise therapy complex.

Exercise therapy for lumbar osteochondrosis

Osteochondrosis of the lumbar spine is a common reason for visiting a doctor. Often patients try to do exercises for the lower back on their own, which leads to an exacerbation of the disease. At first, the complex of physical therapy should be performed under the supervision of a specialist. All exercises are selected by the doctor, taking into account the patient’s condition and the presence of concomitant pathologies.

After relieving the inflammatory process and pain, you can perform the following exercises:

Those who suffer from pain in the lumbar spine are recommended to perform lumbar bends.

We bring to your attention a complex of physical therapy for osteochondrosis (video):

Therapeutic gymnastics classes can be carried out at any time of the day. During physical education, clothing should not restrict movement. It is important to prevent hypothermia; there should be no drafts in the room. Do not hold your breath while performing the exercises. If discomfort occurs, you should stop exercising and consult your doctor.

How to forget about back and joint pain?

We all know what pain and discomfort are. Arthrosis, arthritis, osteochondrosis and back pain seriously spoil life, limiting normal activities - it is impossible to raise an arm, step on a leg, or get out of bed.

Osteochondrosis is our price for enjoying the benefits of civilization. The replacement of physical labor with mental labor, the presence in every family of personal transport and household appliances, which do a lot for us, gives rise to physical inactivity. Despite the active promotion of a healthy lifestyle, not everyone plays sports and adheres to proper nutrition. A sedentary lifestyle, lack of physical activity, excess weight – all these are factors that actively influence the development of osteochondrosis. In the last 50 years it has become noticeably younger and has acquired a truly global scale.

What is osteochondrosis?

This is a degenerative process in the intervertebral discs. To maintain the vertical position of the body, the spine is constantly under tension. The muscle corset is designed to help the spine in its important mission. However, the above reasons lead to muscle atrophy. Weakened muscles cannot maintain the correct position of the spine and it begins to shrink, crushing the discs that are located between the vertebrae.

Next, there is a loss of elasticity of the discs and destruction of cartilage tissue. The nerve endings of the spinal cord also begin to tighten. The result is pain and limited mobility. Based on its location, osteochondrosis of the cervical, thoracic and lumbar spine can be distinguished.

The main method of preventing osteochondrosis is to constantly maintain correct posture. You need to constantly monitor it, especially when you are in a sitting position.

Physical therapy (PT) can truly be a panacea for this disease. By strengthening the back and neck muscles, the so-called muscle corset, the main goal is achieved - relieving the load from the intervertebral joints. Many exercises have been developed to strengthen muscles and combat osteochondrosis. Depending on the structure of the movements performed, static and dynamic exercises can be distinguished.

Static exercises

Static exercises are those in which the muscles are significantly tense and there is virtually no movement. In this case, body movements are performed very slowly and with minimal amplitude. With a static load, the muscles only hold parts of the body in a certain position and are fixed. During exercise, it is absolutely normal to experience mild pain in the muscles. As a rule, body weight is enough to perform this type of exercise, but sometimes weights can be used to enhance the effect. Static exercises have the following benefits:

1. Static work increases muscle fiber strength, develops endurance and flexibility.

2. The amplitude of these exercises is minimal and does not require much space.

3. This type of exercise improves blood circulation. There is an accelerated saturation of blood with oxygen.

Dynamic exercises

In essence, dynamic exercises are intense movements of body parts in space, while muscle tension alternates with a relaxed state at a fairly fast pace. A person's pulse and breathing rate increase. This type of exercise also has its positive effects:

1. There is an intensive build-up of muscle mass.

2. Calories are burned at a faster rate. Body weight decreases.

3. The functioning of the respiratory and cardiovascular systems improves.

4. The work of the joints is facilitated. Important: Sometimes, with osteochondrosis, swimming is practiced as an alternative method, since the load on the spine is minimal and the muscles work quite efficiently.

In practice, many complexes have been developed for different localizations of the disease. They are all different and are aimed at strengthening the muscles of various parts of the spine. But to achieve the greatest therapeutic effect, it is recommended to follow several general provisions:

The selection of the complex is made by the doctor, based on the stage and location of the disease.
Physical exercise is prohibited during the acute period of illness.
If during the exercises or after finishing the complex the pain intensifies, you need to stop exercising and consult a specialist.
Regularity of classes is the key to success.
To achieve the best effect of exercise therapy, it is recommended to alternate static and dynamic exercises, as well as periods of stress and rest.

A set of exercises to strengthen the cervical spine

This complex is very important, since with cervical localization of the disease, not only the spine, but also the brain suffers. This complex consists mainly of static exercises. We do them very slowly and extremely carefully.

We sit on a stool. Keep your back straight, neck stretched, look forward. As you inhale, turn your head to the right. We fix it in this position, while strongly straining the neck muscles. As you exhale, relax and return to your original position. Next, we make a similar movement with a turn in the other direction. 8-12 turns.
We sit down on the table with our right side, leaning on it with our elbow. We press the right palm to the temporal region. We tilt our head to the right, trying to overcome the resistance created by the hand. We hold our head in this position for 10 seconds. We do no more than 10 times, then change sides and repeat everything.
We stand straight. As you inhale, tilt your head as much as possible, reaching your chin to your chest. As we exhale, we raise our head. Next, while inhaling, we throw our head back. As we exhale, we return. We perform bends 8-12 times.
We lie face down. The muscles are relaxed. Arms parallel to the body, palms facing the ceiling. With leisurely movements, we turn our heads and look alternately at opposite walls. We do 12-16 times.

A set of exercises to strengthen the thoracic spine

The most effective exercises for developing the thoracic region are backbends:

We stand on all fours, keeping our heads straight. We strongly bend our back upward like a camel and hold for several seconds. We accept the original position. Now we arch our back down, like a cat, and fix the pose again. We return to the straight position again, then repeat the exercise from the beginning. 10-15 times.
For this exercise you need a small roller. We lie on our backs. We put our hands behind our heads. We place a cushion under the lower part of the thoracic region. We slowly rise to our feet several times. Gradually, in several stages, we lift the device up and repeat the exercise. In this way we work the entire thoracic region.
We lie on our stomachs. Hands on the back of your head. Inhaling, we lift our shoulders and body up, and exhaling, we return to the starting position. We start with 5 times, gradually increasing the number of repetitions.
We sit on the floor. We focus our hands on the back. Raise your chest up until you feel the chest muscles stretch. After this, we smoothly lean forward. We repeat the exercise 12-16 times.

A set of exercises to strengthen the lumbar spine

This complex consists of a wide variety of exercises. They can be static and dynamic, simple and complex. It is important to remember here that during dynamic loads, the most preferable position for exercises aimed at treating the lower back is the lying position. In this position, the load on the back is minimal and there is no risk of increased pain.

Static exercises

We sit on the floor. Legs extended forward. Slowly bending towards our feet, we touch our fingertips with our hands. We stay in this position for a few seconds. Repeat 5 times.
Without changing the starting position, we spread our legs to the sides. We lean towards the right leg and pause. Then we perform the same movement, but to the other leg. Repeat 5 times in each direction.
We stand straight. Slowly bend forward and clasp your shins with your hands. We stay in this pose for 5 seconds. We repeat the exercise 5-7 times.
From a lying position, raise your straight legs up and hold them in the air for some time. Repeat up to 5 times.
From a lying position, we do a “birch tree”, lifting the legs, buttocks and back vertically up to the shoulder blades. We hold this pose for up to 10 seconds.

Dynamic exercises.

We lie on our backs. Legs are bent at the knees and slightly pulled towards the chest. We lower our legs alternately to the right and left until the thigh touches the floor. Repeat 20-30 times.
We remain in a lying position, straight legs raised up at an angle of 30 degrees. We move our legs up and down like “scissors” without lowering our legs to the floor. We do the movements 20-30 times.
Without changing the starting position, we make cross swings with our legs in the horizontal plane. We repeat the exercise 20-30 times.
We lie on our backs. Legs are relaxed, knees bent. We alternately bend and straighten our legs, as if we were pedaling a bicycle. Repeat 30-40 times.
We stand on all fours, back straight. Stepping your arms to the right, bend your torso in this direction. We hold this position for several seconds. We repeat this exercise in the opposite direction. Repeat at least 10 times.

Treatment of osteochondrosis of the lumbar spine is carried out in a complex manner. In addition to exercise therapy, medications, massage and spinal traction are used.

If the physical education complex is chosen correctly, many people feel the therapeutic effect of physical activity after the first sessions. But you should not count on too quick results. A lot depends on the course, form and stage of the disease. Therefore, if relief does not occur immediately, you do not need to give up, but you must continue training.

Back diseases, such as, require serious attention. Muscle development, posture correction together with medication and pain relief therapy - this set of targeted measures is widely used in the fight for spinal health. The meaning of therapeutic gymnastics itself is its individuality, clearly developed loads that have a common goal - recovery. Among the mass of tested and successfully applied methods, it is important to find your own, the most effective and suitable for a specific unique case of the disease. A set of exercises for the treatment of spinal osteochondrosis must be approved or prescribed by your attending physician.

Beneficial properties of gymnastics for osteochondrosis

Physical activity during the treatment of osteochondrosis is prescribed at a certain period of the disease, since there is a stage at which bed rest is prescribed, and it is practically immobilization. When the rest period ends, the stage of increasing activity begins, and in strict accordance with the patient’s well-being, his age characteristics, the presence of chronic diseases and the ability to perform certain exercises. The essence of health-improving physical education for osteochondrosis is, firstly, the need to relieve pain attacks, and secondly, to strengthen the muscles of a certain part of the spine. The latter is especially important because of some time of immobility, which was necessary to suppress the further development of pathology and stop the painful focus.

Osteochondrosis is a complex of dystrophic disorders that affect articular cartilage and intervertebral discs of the spine

Physical education classes for osteochondrosis are based on simple exercises, which are based on the basic, daily, regular and natural movements of a healthy person. By doing them, the body not only “remembers” the usual way of life, but the need for physical activity is consolidated, which is a necessity in the successful treatment of osteochondrosis.

Stretching, bending, toning individual muscle groups, in some cases, strength training and other training help to activate blood flow in the required direction, strengthen the adhesion of tendons to the bone frame, and form a muscle base that can withstand the volume of loads necessary for normal life activities. Thus, it becomes possible to weaken drug therapy, thereby shifting the emphasis towards the formation of the healing process in a natural way.

During physical therapy, normalization of blood flow, equalization of metabolism, and supply of oxygen and nutrients to the intervertebral discs are noted. At the same time, the intervertebral space expands, the frame of muscles grows, which, in turn, helps reduce the load on the corresponding department.

Indications, contraindications and side effects of physical therapy

The simplicity of the exercises and their strict dosage do not mean that loads are mandatory for osteochondrosis. In some cases there are contraindications. For example, if there are signs of exacerbation of the disease. In this case, you will need to return to previous methods without the use of physical education.

It is important to pay attention to the dynamics of your well-being: a feeling of nausea, vomiting, sudden exacerbation of pain in the back, neck, dizziness should be a signal to stop exercising. It is important to adhere to basic approaches to physical activity. So, you should not start them either with an empty stomach or immediately after eating, or in a state of severe physical fatigue.

Acute pain in any of the spinal regions is a signal to stop physical therapy exercises

The main indication for exercise therapy for osteochondrosis is the need to restore and develop the connections of the vertebrae and intervertebral discs. If the latter wear out, then there is a danger of fusion of the vertebrae, which is fraught with limited mobility and other related systemic disorders. In this case, a concomitant indicator will be ongoing pain. Therefore, it is important to use the painful area of the spinal column in a certain way with well-chosen training in order to prevent a negative scenario for the course of the disease.

Therapeutic exercises are prescribed in the absence of obvious contraindications, which include:

worsening of any disease;
a recent operation, the recovery period after which has not expired;
neurological abnormalities associated with difficulties in coordinating movements;
pathologies of the vestibular apparatus;
any chronic diseases in an aggravated form;
increased blood pressure;
Heart arythmy;
ophthalmological contraindications - high intraocular pressure, myopia with a high degree of dioptres,.

Any recorded pathology is the basis for a serious adjustment of the entire complex, suspension of its implementation, or even abandonment of it altogether. But even if no contraindications are found, a patient with osteochondrosis must definitely monitor his well-being and listen to his body’s response. Incorrect or unlawful performance of at least part of the movements leads to complications of the disease: severe pain, constant discomfort, sleep disturbances, motor activity, and decreased vitality.

Preparation for performing exercise therapy for spinal osteochondrosis

The simplicity of the initial stage of using gymnastics does not mean that you can start it immediately, dreaming of getting yourself back into shape as quickly as possible. Each complex requires its own preparation. It should be taken into account that the load will increase, albeit with some pauses and rest breaks. In order for the effect of charging to be extremely positive, the muscle fibers of the back need to be warmed up and thus prepared for work.

take a warm shower. It will simultaneously relieve tension in muscle groups and tone relaxed ones. Thus, the systemic readiness of the body for gymnastics will increase;
give a light back massage. Has a similar effect. Moreover, the muscles on which the massage movements are emphasized are already included in the work;
do a warm-up warm-up. Light, springy walking in different variations - full foot, toes, heels, outer edge of the foot - all this will help enrich the involved organs and systems with oxygen.

Preparation for exercise therapy - photo gallery

Taking a shower before class helps to systematically prepare the body for gymnastics.
Massage helps tone the back muscles Walking as a preparation for a lesson is used in various forms - on toes, heels, on the full foot

Physical exercises for osteochondrosis: methods of implementation and stages

The methodology for performing therapeutic physical training is usually divided into several stages. Their number varies depending on the complexity and duration of the recommended classes. Each previous stage is at the same time preparatory for the next one. The last stage is the final one. Their sequence is determined by the need to use spinal muscle groups in a certain order in accordance with medical indications.

Alternating tension and relaxation of various muscle groups of the back and abdomen, changing load points, using simple gymnastic equipment (for example, a stick), using different starting body positions, connecting the limbs to active work, rhythm in accordance with the recommended breathing system - these are the general characteristics of the therapeutic system physical education for osteochondrosis.

Physical therapy for osteochondrosis of various segments of the spinal column differs in the degree of load, direction of movements, and distribution of tone. This allows you to influence painful areas in different directions and stimulate them to heal themselves. Thus, combinations of therapeutic and prophylactic gymnastics have been developed for each of the vertebral areas susceptible to osteochondrosis changes.

Video: exercises for spinal osteochondrosis

Gymnastics for the neck

Exercises for cervical osteochondrosis require care and caution. The connection between the base of the skull and the first cervical vertebra is very mobile and subject to heavy loads. Therefore, sudden head movements should be avoided. Also, when performing cervical gymnastics, it is recommended to hold your head with your hand for better fixation of the working muscles and in order to prevent injury during exercise.

In particular, for pinched nerves and for its prevention, the following exercises are recommended:

the body is located vertically. Press your head with your chin to your chest and smoothly lift it up and move it back as much as possible. Repeat several times after a minute pause;
the position is the same. Place the hands behind the head and apply pressure to the back of the head, generating active work on the neck to hold the head in its original position. You should start with several approaches, gradually increasing both the pressure and the number of exercises over 10–14 days.

Since the cervical region is susceptible to specific pathologies due to the functions assigned to it to hold the head, static postures, prolonged stay in uncomfortable and even harmful conditions have a negative impact on the condition of the cervical vertebrae. To prevent cervical osteochondrosis, special elements of health-improving gymnastics have been developed.

Pain in the neck area can also come as a surprise and cause difficulty in normal activities, sleep disturbances, and even lifestyle changes. In case of acute pain, complete immobility (if possible) of the cervical spine is most often prescribed, for which even special fixing collars are used. Cervical exercises prescribed by a doctor after drug therapy will help relieve residual pain, free the area from muscle spasms and return the vertebrae to their former freedom. To relieve discomfort in the cervical spine, so-called isometric exercises are recommended:

We place our hand on the temple, begin to apply pressure with it, as if we want to tilt our head, but at the same time we strain the lateral muscles of the neck, thereby providing resistance.
We hold this position for a little while, then gradually release the pressure with our hand and remove it.
We repeat the same on the opposite side with the other hand, trying to ensure symmetrical pressure.

To normalize the position of the cervical vertebrae relative to each other and the axis of the spinal column, articular gymnastics is used.

Six exercises to prevent cervical osteochondrosis - photo gallery

To prevent and treat osteochondrosis of the cervical spine, it is recommended to tilt your head forward while applying pressure with your palm The head should be turned smoothly in each direction as much as possible For osteochondrosis, it is useful to raise your shoulders and hold them in this position for up to 10 seconds. Massaging the neck in the area where it connects to the head will improve the condition To relieve neck pain, tilt your head to the side, applying pressure with your palm. A useful exercise for illness is to tilt your head to your chest, touching it with your chin.

Video: exercises for the cervical spine

Gymnastics for the cervicothoracic region

The cervical and thoracic regions are closely connected to each other and pain often “flows” between them. To relieve discomfort, exercises for the cervical spine, discussed above, are used, and exercises for the shoulders are also added. They help develop the upper vertebral joints, which are closest to the cervical ones, and those, in turn, are also involved in the work.

With your torso in a straight, vertical position, straighten your upper limbs to the sides at shoulder level. Make forward circular movements with your hands, working your shoulder joints, then repeat in the opposite direction.
In a comfortable vertical position of the body (standing or sitting on a bench), raise your shoulders with your arms relaxed down. In this case, at the top point, the shoulder joints should be fixed for a few seconds, then gradually relaxed, lowering down.
The body is in an upright position, move your arms behind your back at the same time, try to connect them at the elbows and hands. Slowly return it back.
With the body in a vertical position, place your palms on the shoulder joints, connect your elbows in front of you, and return them back.

Gymnastics for the chest

A feature of exercises for the treatment of osteochondrosis of the thoracic spine is their simplicity. It is enough to do several approaches under the supervision of a specialist and you can easily repeat them at home. So, they have proven themselves well:

chair exercises. They are suitable for different stages of the disease, excluding acute pain. The mobility of the vertebrae and their coordination with the corresponding muscle groups are developed. To do this, you need to choose a chair with a straight and strong back. Clasp your hands at the back of your head and, sitting on a chair, bend your back to the back, touching it. This exercise uses exactly that part of the spinal column that bends. You can add a certain breathing sequence - when bending, inhale, return back - exhale. This will help connect the lungs to restoration work;
exercises with a roller. A small diameter roller is used as a gymnastic apparatus. It is located under the thoracic spine in the supine position. The back is deflected, the upper part of the body is raised, the roller should be moved along the axis, providing various points of application of the load on the vertebrae. You can add the breathing sequence described in the previous paragraph;
exercises with a towel. You will need a long narrow towel, which should be wrapped around the chest at the bottom, holding the ends in your hands. Inhale, then contract your chest as you exhale. After this, as you inhale, loosen the compression and as you exhale, tighten the grip again. This training allows you to achieve the additional effect of strengthening the intercostal space in concert with the back muscles in the thoracic region.

While practicing at home, you can choose any convenient time for gymnastics, determine the frequency of repetitions, independently break the complex into parts that are feasible to perform, and exercise self-control over their implementation.

Breathing exercises require special consideration. Many training complexes for the treatment of osteochondrosis are based on proper breathing. The systemic relationship and interdependence of organs dictates the need to monitor the consistency of movements, the magnitude of the load, and the number of repetitions. Strelnikova’s breathing exercises promote the renewal of cartilage tissue, alignment of the spinal column and the prevention of osteochondrosis. Training should be regular and long-term.

A type of therapy such as swimming helps to cope with the manifestations of osteochondrosis of the thoracic spine. This type of physical training is known for reducing the load on the back with excellent opportunities to increase the work performed by other parts of the body. However, here you should also follow the recommendations of a specialist.

Breathing exercises by Strelnikova for spinal osteochondrosis - photo gallery

Exercise “Palms”: we take short, rhythmic, noisy breaths through our nose, while making grasping movements, that is, clenching our palms into fists, as if grabbing something Exercise “Epaulettes”: while inhaling, we sharply push our fists down, without straining our shoulders, straighten our arms to the end, as if trying to reach the floor with them Exercise “Pump (inflating a tire)”: bend down slightly while inhaling, trying to reach the floor with your hands without touching it Exercise “Turns of the head”: we turn the head to the right, while simultaneously taking a short, noisy breath in through the nose. Then, without stopping the head in the middle of the movement, we do the same in the other direction. Exercise “Ears”: tilt your head slightly to the right side while exhaling through your nose. Repeat the same on the left side Exercise “Pendulum with your head (forward and backward)”: lower your head down, looking at the floor, take a sharp short breath. We raise our heads up, tilting them back slightly, directing our gaze to the ceiling. Exhale through the mouth, between breaths Exercise “Rolls”: bend the right leg and place it on the toe, maintaining balance, but without leaning. We squat slightly on our left leg, while inhaling through our nose. Exercise “Steps”: raise the left leg, bent at the knee, to the level of the stomach, straighten it from the knee, pulling the toe, while squatting on the right leg

Video: how to improve your posture using a swimming pool

Evminov board, plank exercise

In the acute period, when the pain has intensified, but allows physical activity, a simple plank exercise is used. It consists of keeping your back straight, like a plank, focusing on 4 points on the floor. You need to be in the most even position for a minute, then take a break and do a few more approaches.

Plank exercise - a universal workout for the whole body

Another interesting method of combating osteochondrosis is the use of a gymnastic apparatus - the Evminov prophylactic. It is an inclined, strong board, which is installed at an angle and secured, for example, on a wall bars. What matters is the angle of inclination of the projectile, the location of the stop or grip using a special handle on the board. The exercises are performed in various poses. The need for training at a preventive clinic is determined by the attending physician.

Video: Evminov board, a set of exercises for the spine

Gymnastics for the lumbar and lumbosacral regions

The lumbar region is distinguished by massive vertebrae, the displacement of which, like other pathologies, can result in severe systemic pain and impact on other nearby vital organs. Therefore, to reduce the load and to combat pain, exercises are often performed while lying on the floor or couch. The lumbosacral region with osteochondrosis requires fastening and stable fixation. After all, the bulk of the body lies on it, so the task is to minimize the consequences of constant loads. To level out the every second pressure that is exerted by the upper part of the body on the lower vertebrae, a complex is used that is designed specifically to relieve tension. Repeat each exercise ten to fifteen times.

Stand on straight legs, feet hip-width apart, hands on your waist. Make smooth body tilts forward, then also smoothly return to the starting position, and then tilt back and back. Monitor the spinal column, it must remain straight.
Reproduce the position of the body as in the previous paragraph. Perform smooth tilts in each direction with a smooth return to the starting position.
Lie with your stomach up, bend your knees. Pull the elbow of one hand (for example, the right) to the knee of the opposite leg (the left). Repeat for each arm and leg.
Lie with your stomach up. Perform “stretches” - stretch the upper limbs and body, if possible, in the same plane.

Exercise therapy to strengthen back muscles with osteochondrosis

Muscles play a special role in the entire restoration process of the spine. They serve as a support if the bone frame fails, ensure the distribution of physical work between different parts of the body, and supply adjacent organ systems with increased blood flow. Strengthening the muscles responsible for the functioning of the main axis of the body is work that requires regularity and responsibility in execution. The main part of the exercises is aimed at alternately using different sets of muscles.

Exercises to strengthen the back muscles consist of alternately tensing and relaxing them using a variety of body positions, for example, sitting, lying down

Yoga for osteochondrosis

Yoga lovers are rarely susceptible to manifestations of osteochondrosis, however, the approaches developed by this popular trend are useful in the treatment of back diseases. In particular, a specific effect is exerted on the cervical spine when performing the following yoga exercise:

Sit straight on a chair, look in front of you, tilt your head to your chest, straighten up.
Bend your head back in the same position and back.

You can do neck yoga even at work, sitting on a chair.

Useful for other parts of the spine:

Morning exercises and its benefits for the spine

In addition to increasing overall tone, exercises performed in the morning have a number of benefits for a back that has rested overnight. Morning training will help the whole body get into a working mood and will have a healing effect on the back muscles and vertebrae:

exercise "Palm Tree". Feet hip-width apart, arms stretched upward, palms facing each other. Such rhythmically done “stretches” tone the rectus dorsi muscles, stretch the spinal column, increasing the distance between the discs, which promotes free blood flow and metabolism;
exercise "Boat". Performed in two variations depending on the level of physical fitness. If the fitness of the body allows, then from a position lying on your stomach, raise your arms straight in front of you and straight legs at the same time, as if forming the outline of a boat rocking on the waves. If you don’t have enough strength to fully perform it, it is enough to lift only the upper part of the body, lifting it off the floor;
stretching exercise. Sitting on the floor, straighten one leg forward, bend the other with your knee to the side. Bend to the straightened leg, then switch to the other leg, mirroring the position of the body from left to right.

Running and its benefits for back health

Is it possible to run with osteochondrosis? This is a question that even the most experienced runners should ask the doctor. People who cannot imagine life without the usual and therefore necessary jogging can easily replace it with more gentle types of physical therapy in the event of serious health problems.

Before starting jogging, you should consult your doctor.

Patients who have not practiced this type of physical activity on a daily basis in their lives can begin performing such exercises as prescribed by their doctor. You can start by running in place or light loads on a treadmill, simulating leisurely runs over short distances. Such training helps to actively engage almost all major systems and groups of organs, which is indicated when the recovery process is completed or if the symptoms of osteochondrosis have just begun to appear. In the latter case, running will serve as a preventive measure.

Of course, we are not talking about team games, tournaments and complex gymnastic somersaults. Many patients like exercises with a ball as a common exercise equipment because of its springy softness, light feedback when pressed and the pleasant sensation of relaxing the whole body on large equipment. Exercises with the ball are varied and are mainly aimed at relaxing the back muscles, stretching, and also focusing on certain areas.

Relaxation on a fitball is a favorite exercise for many.

Exercises on the horizontal bar: benefits or harm for the back

Of course, the horizontal bar is one of the most effective stretching equipment. Exercises on it allow you to develop endurance, agility, and coordination. Such training has an exceptional effect on the spinal column and related systems. And this statement is true for a healthy back and in general for an organism characterized by training and hardening.

But such exercises can also be useful for the treatment of osteochondrosis. For example, such a basic exercise as hanging on a horizontal bar, lovingly called “sausage” by the people, has a beneficial effect on all parts of the spine and nearby muscles. Several approaches for a minute a day will already provide an incentive for further work of the back, which has reached a new level of its condition. You can build a regular horizontal bar at home - install a strong bar at arm's length in a convenient place in the room.

It must be kept in mind that even the simplest pull-up on a horizontal bar, not to mention more complex ones, should be agreed upon with your doctor.

Exercises according to Bubnovsky

Dr. Bubnovsky’s original method is aimed, first of all, at combating back pain. It is based on regrouping, alternating tension and relaxation of certain parts of the muscles, changing posture and methodical execution of movements.

Relaxation of the spinal muscles with emphasis on 4 points. An exercise to relax the back muscles helps prepare the body for exercise.
Back bend in the same position. Inhaling, arch your back up, exhaling - down. It is important not to make sudden movements when bending
Stretch step in the same position. Squat down on one leg and straighten the other behind your back. Pull the bent leg forward and swing forward with straight arms. Change the position of your legs as when walking. The sequence of changing limbs ensures an even load
Pumping in the same position with emphasis on 4 points. Keep your back parallel to the floor, move your body back and forth. The pumping exercise is aimed at fixing and strengthening the muscles of the lower back
Stretching the lower back in the same position. Using only your hands, bring your body closer to the floor and back. Then touch your heels with your pelvis. Go back. It is necessary to pay attention specifically to the increased work of the muscles of the lower back when stretching the lower back
Stretching the abdominal muscles while lying on the floor with your back down. Legs bent at the knees, hands placed behind the back of the head. Make movements like building up your abs, while trying to touch your knees with your elbows and press your head to your chest. To enhance the effect of the abdominal stretching exercise, an ice compress under the lower back is allowed
Raising the pelvis in the same position on the floor. Upper limbs along the body, straighten the lower ones. Make movements like a half-bridge, lifting the lumbar region off the floor as high as possible. Lifting the pelvis allows you to engage additional muscle groups

Video: Doctor Bubnovsky, for neck and back pain

Use of exercise equipment for spinal osteochondrosis

Modern simulators are distinguished by a huge variety, while many of them are complex and quite compact. This allows you to use them at home. Nevertheless, approaches to training on simulators in the presence of known back problems should be strictly verified and dosed according to medical indications. Strength techniques, the use of weights, rigid fixations of body position and many other simulators that are useful in certain areas can work against them in the case of diagnosed pathologies of the spinal column. Therefore, self-prescription of such activities as exercise therapy is fraught with irreparable consequences and is unacceptable.

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