Diagnosed with osteochondrosis: symptoms, causes, what to do? Exercises from a fitness trainer and doctor's advice

The spine is the backbone of our body. That is why injuries and diseases related to it are always extremely unpleasant. Today, together with a fitness trainer and a doctor, we will understand what to do with osteochondrosis and what exercises can help.

Tabla de conținut

What is osteochondrosis?

Osteochondrosis is a disease of the musculoskeletal system. Most often it is manifested by the weakening of bones and cartilage, as a result of which the intervertebral discs are destroyed. There are three types of the disease – cervical, lumbar and thoracic osteochondrosis. Only a doctor will help with the exact definition of the diagnosis.

Orthopedic traumatologist of the First professional network of orthopedic salons “ORTEKA”

“Osteochondrosis is one of the most common pathologies. It is believed that this disease – the payment of mankind for uprightness. Osteochondrosis occurs in 80% of the adult population, so doctors pay considerable attention to the recommendations for patients to continue to lead their usual way of life.”

The reasons for the development of this disease are myriad. Among them:

spinal trauma;
overweight;
pregnancy;
lack of exercise;
bad habits.

Benefits of exercise for osteochondrosis

Before we tell you why preventive exercise is useful, we must warn you that all exercises should be coordinated with your doctor, otherwise the situation can only worsen.

Here are universal rules that should always be observed during such exercises.

Do not make sudden movements, do not turn jerkily.
Do not twist your head, do not tilt it back.
In no case, do not engage in pain, with any unpleasant sensations should stop doing the exercise.
Do not jump or lift anything heavy.

Personal trainer DDX Fitness Mitino

“Exercises for osteochondrosis help to reduce the load on the spinal column and strengthen the muscle corset, which supports the spine in an anatomically correct position. With regular performance of the complex improves blood supply and nutrition of tissues, accelerates the removal of inflammatory products and toxic substances from them”.

Exercises for osteochondrosis in the cervical region

Konstantin Gevurkov: “With osteochondrosis in the cervical region is not recommended to make rotational movements of the neck. But it is possible and even necessary to do exercises in different planes.”

Cervical osteochondrosis, like the others, is associated with deformation or damage to the intervertebral discs. Unfortunately, many people do not give it its due importance. This disease is accompanied by extremely unpleasant sensations that will torment you at any turn of the head or awkward movement. Even during sleep they will not leave you. Relieve the pain will help simple exercises that you will need to perform regularly.

Turning the head to the side with resistance

Tehnică

Stand up straight, feet shoulder width apart.
Place the palm of your right hand on your right cheek and try to tilt your head to the right side.
Use your palm as resistance and try to overcome it.
Then return to the starting position.
Repeat the same thing but use the other hand.
Breathe evenly and do not make any sudden movements.

Forward head tilts with resistance

Tehnică

Stand up straight with your feet shoulder width apart.
Support your head with your palms under your chin.
Try to tilt your head down, but use your hands to create resistance.
Do not try to do it abruptly, tilt your head with effort, but slowly.
Return to the starting position.

Backward head tilts with resistance

Tehnică

Stand up straight with your feet shoulder width apart.
Cross your hands on the back of your head and try to tilt your head, overcoming the resistance.
Return to the starting position.

Extension of the head

Tehnică

Sit down and straighten your back.
Try to pull your head upwards, stay in this position for a few seconds.
Then pull your head into your shoulders and hold this position again.
Repeat the movements alternately.

Exercises for thoracic osteochondrosis

Thoracic osteochondrosis is less common than cervical and lumbar. Coughing, difficulty breathing, pain in the esophagus, and this is an incomplete list of its symptoms. Often patients have sharp pains in the chest, which interfere with breathing. But there are also moderate pains in the area of damaged intervertebral discs.

Compression and separation of the shoulder blades

Tehnică

Sit on a chair, straighten your back.
Start to slowly turn your shoulders back and bring your shoulder blades together.
Then just as smoothly relax your shoulders and shoulder blades, bringing your shoulders slightly forward.
Breathe evenly and do not arch your back.

Raising arms from a sitting position

Tehnică

Sit on a chair, straighten your back.
Stretch your head upwards to keep your spine straight.
Raise your right arm up and out to a horizontal level.
Hold this position for a few seconds.
Then raise the same arm so that it is pointing vertically upward.
Then lower your arm to the previous position.
Return to the starting position.
Repeat the same exercise, but do everything with your left hand.

Exercises for lumbar osteochondrosis

Another very common form of spinal disease. Like all other varieties of the disease, it can lead to a significant deterioration of health and, as a consequence, to a decrease or complete loss of ability to work. But, unlike thoracic and cervical, this osteochondrosis at first proceeds relatively imperceptibly and almost painlessly. This is its main danger.

At first, you may only occasionally feel pain in the lower back during physical exertion or sudden movements. Gradually, the pain will spread throughout the body and, on top of everything else, becomes more frequent. It may move to the buttock and groin areas, and to the legs. And eventually it will end up with numbness and crunching in the lower back. You will not be able to run or bend, you will be practically immobilized. That is why it is very important to go to the doctor in time and do not postpone this case in a long box.

Raising the legs from a supine position

Tehnică

Lie on your back, stretch your arms along your body and relax.
Then slowly raise one leg 20-30 cm above the floor and stay in this position for 5-10 seconds.
Return to the starting position.
Perform the same movements with the other leg.

Pulling knees to the chest with separation

Tehnică

Lie on your back, bend your legs at the knees and pull them up to your chest.
Spread your legs apart as much as possible.
Then bring them together.
Return to the starting position.
Breathe evenly, perform all movements slowly and smoothly, without jerks.

Lifting the body from the supine position

Tehnică

Lie on your stomach, arms stretched along the body with palms down.
Raise your upper body without touching the floor.
Hold yourself in this position for about 5-10 seconds.
Then lower your body and lift your legs up.
Also hold yourself for 5-10 seconds.
While performing the exercise, alternate the top and legs.

Is it possible to exercise with an exacerbation of osteochondrosis?

We can not help but remind you that all treatment options must necessarily be coordinated with a doctor. Because with such a disease, the risk of harming yourself is quite high.

Konstantin Gevurkov: “In the acute stage of osteochondrosis exercises are prohibited. Because the blood actively flows to the working muscles, and they squeeze the damaged areas and increase pain sensations. On the recommendation of the attending physician you can do only light complexes for stretching”.

All exercises should be performed in remission. In addition to the above exercises, LFK, manual therapy and massage can also help.

Doctor’s advice

Daria Cheremisova: “What sports exercises can be performed with osteochondrosis? One of the most effective types of sports exercises in this diagnosis is swimming. During it, all the muscles of the body work, which improves blood circulation and strengthens the muscle corset while eliminating axial load on the joints. Swimming also helps to relax and reduce stress, which is very important in general for all of us!

Another beneficial sport is yoga. It helps improve flexibility and muscle stretching, which helps reduce back and neck pain. In addition, the practice helps improve the respiratory system, which is also good for the overall functioning of the body.

You can also recommend practicing on an elliptical trainer și Nordic walking. However, in this case, it is necessary to monitor the correct positioning of the foot and the technique of execution, so as not to aggravate the course of the disease. When working on an elliptical machine and walking, the muscles of the legs and back work, which strengthens the muscle corset and improves blood circulation.

But do not forget that with osteochondrosis not all exercises are suitable. For example, squats with weights or lifting weights can be harmful to health. Therefore, before starting sports it is necessary to consult with a doctor, determine the stage of the disease and choose a suitable complex. And, of course, it is important to exercise under the control of a trainer – only he knows how to do these or those twists, lunges and other elements correctly, so as not to harm the spine.