Exercises for relieving pain in the lower back, sacrum, back according to Bubnovsky, Dikul, Agapkin

Pain relief exercises in the sacrum and back, lower back, proposed by the well-known developers of their own therapeutic techniques Bubnovsky, Dikul and Agapkin, are popular and in demand at the present time.

When treating this part of the body, official medicine offers surgical or drug treatment and at the same time recommends complete rest for the body. On the one hand, patients are scared to agree to an operation with unknown consequences, on the other hand, the pain is unbearable. The founders of kinesitherapy offer an alternative effective approach to solving the problem.

According to Bubnovsky

WITH. N. Bubnovsky at the age of 22 was seriously injured. Clinical death, two weeks of coma and the prospect of staying in a wheelchair did not stop the young man. In 1986 g. he received a medical degree and began to work on the creation of a method for treating joints and spine.

He became the successor of the traditions of Russian and foreign doctors, combined various techniques into a single whole (kinesitherapy), which is a unique system. When using it, physical exercises are the basis for rehabilitation treatment and prevention of many diseases of the spine.

The credibility of this technique is also reinforced by the fact that the first person who recovered with its help was Bubnovsky himself.

Rules and features

With kinesitherapy (motion therapy), there is an active blood supply to the organs, which accelerates metabolic processes and restores the natural functions of the body.

This technique includes two areas: active and passive:

• Active, which includes physiotherapy exercises, consisting of complexes for adults and children, as well as outdoor games.
• Passive consists in mechanotherapy (several types of external influences on the body). The most famous: massage and work with simulators.

Both of these directions are harmoniously combined in the treatment. For passive kinesitherapy, in particular, the multifunctional Bubnovsky simulator (MFB) is used. It is indicated for children from 6 years old and adults with various concomitant diseases.

The benefits of this technique must be supported by diet.

Sergey Nikolaevich advises:

• eat lean meat and fish in boiled or stewed form,
• fresh and stewed vegetables,
• only fruits and honey are sweet,
• alternate cereals for breakfast,
• do not eat before going to bed.

Indications for use

The selection of exercises with this method of treatment is purely individual. The doctor developed myofascial diagnostics, that is, a manual examination of muscles, ligaments and joints, which is necessary to prescribe a course of kinesitherapy.

At the initial stages of the disease, with minor manifestations of pain, an adaptive-prophylactic approach is used to determine the indications. In this case, it is recommended to include kinesitherapy exercises in daily exercise and sports training.

At the stage of acute pain syndrome and the confirmed diagnosis of the disease that caused it, a therapeutic approach is used.

As a rule, this happens with the following problems:

• functional disorders in the spine, accompanied by pain;
• postoperative and post-traumatic conditions;
• paresis and paralysis;
• protrusion and hernia;
• posture disorder, scoliosis;
• osteochondrosis;
• instability of the vertebrae.

As a result of treatment, biochemical processes in muscles, joints and ligaments are normalized.

The exercises of the complex are also used to treat pain in the postpartum period on the second day, and in the case of a caesarean section, already in the first hours after the operation. Kinesitherapy is used as a preventive measure against possible complications, improves blood circulation and lymph drainage, restores respiratory functions, and improves mental state.

Contraindications

As with all types of therapy, in this case, there are a number of contraindications:

Contraindications	Use with caution
Oncological diseases	Injury, tissue damage (bones, muscles, internal organs)
Depletion of the body in the last stage (asthenia)	3-4 stages of osteoporosis
Circulatory disorders as a result of stroke, heart attack, embolism, thrombosis	Diseases of the blood
Acute inflammation caused by infection	Cerebral or cardiac circulatory disorders
Acute tuberculosis	Menstruation, pregnancy
Alcohol intoxication, mental disorders	Diabetes mellitus during decompensation

Main complex

Exercises for relieving pain in the sacrum, back, lower back have general principles of influence on the body. The Bubnovsky complex includes universal exercises for homework.

Warm up

Getting on all fours and resting on the floor with palms and knees, carefully walk around the room until the back pain begins to subside. Continue driving for about 5 to 7 minutes. When the right leg goes forward, the left arm moves and vice versa. The exercise is recommended to be performed slowly and smoothly. Breathing should be even.

It is recommended that you wrap an elastic bandage around your knees before doing this exercise (knee pads can also be used).

All subsequent exercises should be performed 10-15 times:

• Walking on the buttocks. Sit up straight, stretch your legs, straighten your back. Keep your arms parallel to your legs. An easier option: bend your arms at the elbows. Push the leg forward and, lifting the buttock, make an impromptu step with it. Repeat the movement with the other leg. In this way, go back and forth a distance of about 1 m.
• Cat. Get on all fours. The back should be straight and relaxed. Take a deep breath, exhaling, bend your back up as much as possible, freeze in this position, not breathing. On inhalation, return to the starting position. On exhalation, bend down as far as possible, fix the position.
• Bicycle. Lying on your back, bend your legs. Raise the hips perpendicular to the floor, keep the lower legs parallel to each other. Perform alternating forward rotational movements until you feel tired.
• Twisting bike. Lie on your back, palms on the back of your head. As you exhale with your knee, try to reach the opposite elbow while simultaneously moving the elbow and shoulder. Make the same movement with opposite limbs.
• Torsion deflection. Get on your knees, straighten your back, lower your arms. As you exhale, arching your back, try to touch your right ankle with your left hand, then your left ankle with your right hand. The exercise is done smoothly, without jerking.
• Lateral slopes. Feet shoulder-width apart, raise one hand, lower the other. The tilt towards the lowered hand, raised at this time, stretches towards the tilt. Change the position of the hands to the opposite and bend to the other side.
• Half-bridge. Lying on your back, put your hands down. Inhale deeply, simultaneously with exhalation, raise the pelvic part, try to bend without lifting the shoulder blades from the floor. Slowly while exhaling, lie down to the starting position.
• Raising the pelvis. Lie on the mat, pull your feet to the buttocks. Holding on to the ankles, raise the pelvis and arch your back.
• Raising the arm in a deflection. Lie on your stomach, stretch your arms forward, turn your head to the right. Raise the thoracic region and right arm, return to the starting position, turning your head to the left. Repeat with the other hand.

Exercises should be performed at a slow pace, smoothly, avoiding sudden movements. If something doesn't work out, you can do it at an accessible pace and with a small amplitude.

Week schedule

For the technique to help, it is important to observe the following rules:

• exercise at least 3 times a week. Ideally, the workout should be done every day;
• should be engaged on an empty stomach;
• be sure to do a warm-up, warm up the main joints and muscles;
• drink at least 2.5-3 liters of clean drinking water per day;
• breathe deeply and calmly;
• after physical exertion, you need to take a shower and rest for half an hour before other activities. Approximate workout routine:

Days of the week	Exercises	Aerobic exercise	Note
Monday	Warm up The main complex 2 times a day	You can make a fasting day - the diet consists of one product: rice / buckwheat / kefir.
Tuesday	Stretching exercises 10 min. after walking	Vigorous walking 1-2 hours at a speed of 6-8 km / h twice a day	Hardening: cold shower or bath
Wednesday	Warm-up, the main complex in the morning and evening or a workout in the gym	After the gym, a visit to the bathhouse or sauna is recommended.
Thursday	Stretching exercises from 5 to 10 min. after classes	Jogging for at least 20 minutes. or a bike, in winter - skis in the morning and in the evening	Hardening
Friday	Warm-up, main complex twice a day
Saturday	Stretching 10 min. after aerobic exercise	Active walking 2 hours for a distance of 6-8 km in the morning and in the evening	Hardening
Sunday	Swimming pool, water aerobics, sauna

When to expect an effect

In the case of using the methodology of Dr. Bubnovsky, relief is felt from the first lessons. At first it is short, and starting from the third lesson comes a longer one. A week later, a more or less stable remission occurs.

You should not delude yourself with success. Any sudden movement, lifting of not recommended weight will return sharp pains. Full achievement of remission and recovery will take 2-3 months. But, in any case, the exercises of the kinesitherapy complex return people to a healthy life.

According to Dikul

IN. AND. Dikul, at the age of 14, was seriously injured: he received a compression fracture of the spine in the sacral region, due to which his legs refused. He lifted weights, stretched a rubber band, worked with a block system that he invented and drew.

Official medicine recognized the effectiveness of his exercises, and in 1988. the first center of Dikul was opened, followed by 3 more.

Exercises for relieving low back, sacrum, and back pain have similar elements and goals. Therefore, Dikul's method is based on kinesitherapy created by S. M. Bubnovsky. The unique Dikul system removes excess stress from the spine. An important condition for building the right muscles and eliminating excess fat from the spine, in his opinion, is diet.

Lesson rules

Valentin Ivanovich is sure that everyone can achieve recovery with the help of his method.

But for this you need to follow the rules.

• Exercise regularly, without interruption. If classes were missed, then start from the first stage, since muscle memory is short.
• Exercise 3-4 days a week no more than 45-60 minutes. To the final stage, bring the class time to 1.5 hours. Endurance training is one of the tasks of the complex.
• Increase the strength and amplitude of the exercises gradually, from easy to hard.
• Only with strict discipline, tough motivation and self-confidence can a person achieve complete recovery.

Features of classes at different stages

According to this methodology, classes are divided into 3 stages. The main task in the initial stage of treatment is to relieve the patient of pain, relieve muscle spasm and activate the muscles. Shown is a gentle training regimen with a small range and without weighting for 2-4 months.

Part 2 should be started only when the pain has disappeared. During the second stage, the muscle corset is strengthened and muscle strength increases. Strength training is introduced, in which the weight of one's own body or additional weights are used.

At the last stage, a healthy stereotype of movement is created, in which the loads are directed to the affected area of ​​the spine.

However, back pain can be caused by serious pathologies, and you should consult your doctor before exercising.

Indications for use

The main direction of Dikul's technique is the treatment of osteochondrosis, scoliosis, arthritis, arthrosis, polyarthritis, intervertebral hernias, and is based on the dynamic traction of the spine, as well as in the formation of a muscle corset, focused on problem zones.

Contraindications

Exercises for relieving pain in the lower back, sacrum, back according to Dikul have similar contraindications with the Bubnovsky and Agapkin complexes:

• inflammatory process with an increase in temperature;
• violation of cerebral circulation;
• compression syndrome;
• age under 11 years old.

In addition, this method is used with caution to treat elderly people suffering from osteochondrosis and rheumatism. This is not a contraindication. You just need to move slowly and carefully.

With an exacerbation of diseases, especially articular, the complex must be interrupted and gradually renewed from the very beginning, when the period of relapse is over.

Main complex

Warm up. Before doing the basic exercises, you need to warm up for 7-12 minutes, with the inclusion of exercises that stretch the back muscles. It can be as simple as stretching. Stand up straight, hands down. Stretch your arms up, standing on your toes and returning to the starting position.

We should not forget about breathing: at the highest tension, exhalation is made, with relaxation, a long deep breath is taken.

The main exercises need to be performed 10-12 times:

• Get on your knees (hips with the floor are 90º), lean on not wide apart straight arms, look forward, keep your back straight. Exhale, lower your buttocks to your heels, relax, touch your hands with your head. Inhale, transfer the weight of the body to your hands, bend over, lift your face up. Then gently sit back on your heels.
• Standing on all fours, legs together, raise the connected shins and feet. Swing them to the sides, moving the body only below the waist (imitating the wagging of the tail). The upper part remains stationary.
• In the same position, straighten your back, focus on the knee joints, lower legs and hands. Sit down slowly, now to the left, then to the right of the shins with the movement of the pendulum. Do not stop at the top point.
• Lie on your back, put your heels as close to the buttocks as possible and spread your knees as wide as possible to the sides (frog pose). Avoid jerks and accelerations. If pain appears, stop.
• In the previous position, bend your knees, lower your arms. Slowly turn your knees left and right, without separating, trying to touch the floor with them. At the same time, try to keep the upper body motionless. If it is difficult, you can do the exercise with only one leg, lowering it in the opposite direction. Then repeat in the other direction.
• Starting position as in the previous exercise. Place the heel of the right foot on the left knee. As you exhale, slowly raise your left leg. While inhaling, lower. Change position and repeat.

Week schedule

Exercises	Additional recommendations
Monday	Start any day with a 5-10 minute exercise-warm-up.	Don't forget about your diet.
Tuesday	The main set of exercises	Lower spine exercises are best done in the morning.
Wednesday	Charger	Use massage whenever possible. It can be self-massage, for example, with a towel.
Thursday	The main set of exercises
Friday	Charger
Saturday	The main set of exercises
Sunday	Swimming pool, water aerobics

You need to remember the sequence of exercises and not change it, do it regularly, but not daily. It is possible to achieve the elimination of pain using the Dikul technique within 4-8 weeks.

According to Agapkin

WITH. N. Agapkin was born in 1975. At the age of 11, he was diagnosed with scoliosis, which official medicine could not cope with. Yoga classes helped. This hobby, together with medical, psychological and physical education, became the foundation of his treatment methods, including diseases of the musculoskeletal system.

Dr. Agapkin shows a set of exercises in the studio of the program "On the most important"

The principle of its treatment, like that of previous authors, is movement therapy.

Exercises for relieving pain in the lower back, sacrum, back combine the same principles:

• Having motivation.
• An integrated approach to treatment.
• Systematic treatment.

Rules and features

The doctor advises paying attention to your health before your back gets sick and following simple rules:

• sit correctly: straight, not leaning forward, changing the position every 15 minutes;
• stand straight, transferring body weight from one leg to the other and changing position;
• sleep in a hard enough place in the right positions;
• if possible, do not lift weights, and if necessary - in parts, as close to the body as possible, bending the legs, and not the lower back.

If pain occurs in the lumbosacral region, the doctor recommends seeing a doctor.

If there is pain, the most productive method of treatment, in his opinion, is physiotherapy exercises, the occupation of which activates blood circulation, stabilizes the metabolism in the intervertebral discs, pushes the intervertebral space, builds a muscle corset, resulting in a load on the spine becomes smaller.

An integrated approach to treatment involves a combination of exercises to relieve pain, classes in the pool, massage.

Diet is mandatory not only for overweight people who have additional pressure, but also to any person after 45 years old, when metabolic processes slow down and nutrition is disturbed fabrics. Agapkin advises to eat fractionally, the last meal no later than 4 hours. before sleep.

The menu should be dominated by:

• lean meat;
• fish;
• non-starchy vegetables;
• unsweetened fruits;
• legumes;
• cereals;
• cereals;
• fermented milk products to normalize bowel function.

He tests his technique in medical yoga centers, the first of which opened in Ryazan.

Indications

Exercises for relieving back pain according to Bubnovsky, Dikul and Agapkin are prescribed for the same indications. Agapkin includes in them improper posture and hypodynamia, which lead to the fact that nutrition is disturbed intervertebral discs, which leads to protrusion or herniation, which press on the nerve endings.

Conservative treatment does not help because it only affects the symptoms. When performing physical exercises suggested by the doctor, painful sensations go away, as the nutrition of the vertebrae improves, the spine is stretched, the vertebrae take a normal position, the swelling of the tissues decreases, which cease to press on the nerve endings.

Contraindications

Contraindications, as in previous cases, are typical:

• high body temperature:
• intoxication:
• aortic or cardiac aneurysm:
• malignant formations:
• hemorrhages of various etiologies;
• mental disorders.

Restrictions are imposed when:

• osteoporosis:
• intense pain syndrome;
• postoperative conditions.

The main set of exercises

The basic exercises include the simplest:

• Lie on your back with support on the back of your head, hands and heels, feet shoulder-width apart. Raise the pelvis by 3-5 cm and hold for 5 seconds. Do it 8 times.
• In the same starting position, bend the legs at an angle of 90 degrees at the knee and hip joints. Raising your head, at the same time stretch your arms, try to touch your toes. Hold for 5 seconds. Repeat 8 times.
• In a prone position, bend your legs at the knees with an emphasis on the floor. Raise the buttocks from the floor by 20-30 cm and make circular movements with them 3 times in one direction, 3 times in the other. Complete 8 sets.
• Lie on your side, tear both legs off the floor by 10-15 cm and hold them in place for 3-5 seconds. If pain occurs, lift only one upper leg. Run 8-10 times. Repeat on the other side.
• Lie on your stomach, put a roller under it. Raise your head and upper body off the floor, put your hands behind your head and hold this position for 5 seconds. When the exercise will be obtained without much effort, complicate: at the same time tear off the floor and legs.
• Get on all fours. Raise your left leg and straight right arm at the same time. Maintain balance for 3-5 seconds. Reverse the position. Repeat 4-6 times.

It is not recommended to sit for an hour after class.

Week schedule

The main principle of Agapkin's technique requires avoiding stress in the body, but at the same time living actively.

Combine daily exercise with jogging, water aerobics and proper nutrition:

Physical training	Additional recommendations
Monday	Basic daily exercise routine that is best done in the evening	Swimming pool, water aerobics if possible
Tuesday	If possible, massage with a relaxation mat. You can use rollers under the lower back and shoulder blades.
Wednesday	Morning running
Thursday	Massage
Friday	Morning running
Saturday	Massage
Sunday	Pool

When to expect the effect

Dr. Agapkin does not give a precise answer to this question, how quickly results should be expected. It all depends on the psychological state of the person, the neglect of the disease, the efforts made. The pain may go away by the end of the first week of class. Full recovery is possible in 2-3 months.

Exercises for relieving pain in the sacrum, back, lower back, which were developed by Bubnovsky, Dikul and Agapkin, have already helped more than one thousand people to improve the quality of their lives and, most importantly, to believe in their possibilities.

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