Back exercises for back pain. Physiotherapy

Physiotherapy exercises for the back is considered an effective therapeutic and prophylactic method for the treatment of complications of pathologies of the spine. Such gymnastics covers all the features of diseases in this area. To eliminate pathology and lower back pain, it is required to exercise correctly, and also take into account a number of existing contraindications.

The role of exercise therapy for the treatment of back pain

Most people experience pain in the dorsal region, which is uncomfortable and impairs performance. If the pathology has become chronic, some patients cannot return to their previous lifestyle after performing therapeutic treatment. As a result, this prevents the return of working capacity to its previous level or completely contributes to its termination.

Pain in the back is often manifested due to the presence of osteochondrosis, which is considered a common pathology. In this case, the disease can affect everyone. Pathology manifests itself in the form of a metabolic failure in the discs and cartilage between the vertebrae.

For this reason, the system of bones and muscles changes. The spine affects the organs, so they will also undergo pathological transformations. Strength training for osteochondrosis is considered the most effective therapeutic treatment, so most specialists prescribe exercise therapy for the lumbar region.

The spine consists of 33 to 35 vertebrae, between which flexible discs are placed. Thanks to them, the spine is elastic and flexible. The disc contains a nucleus that is completely protected by cartilage. A fibrous ring is located along its edging.

Osteochondrosis adversely affects the metabolism and blood circulation in the vertebral region, so the discs begin to dry, shrink in height, becoming not too elastic and elastic. The annulus fibrosus cannot fulfill the function of holding the spine, which provokes its protrusion. In this case, a rupture may occur, leading to an intervertebral hernia. As a result, the spinal column can become mobile and curved.

Moderate sports activities and an active lifestyle are the key to a healthy spine. Exercise therapy of the lumbar zone is considered an effective preventive and therapeutic method for treating vertebral pathologies.

Physiotherapy exercises have a beneficial effect on the trophism of flexible disks, which helps to improve joint mobility, saturation of the spine with blood and slow destruction of bone components. Such gymnastics strengthens the apparatus of the spinal muscles and makes it possible to recover from surgery.

Therapeutic gymnastics must be done:

• if you regularly stay in a non-standard position;
• people who have previously had vertebral injuries;
• To old people;
• with clubfoot, flat feet;
• in the presence of weak ligaments with muscles.

According to the area of ​​origin, the pathology is divided into osteochondrosis of the lumbosacral, thoracic and cervical spine.

When moving, the main pressure is experienced by the sacrum with the lower back. The vertebrae in zone 1 are more mobile than in the second zone. The zone 2 vertebrae are a static joint consisting of 5 vertebrae. Gymnastics of the lumbosacral zone allows you to strengthen the muscle corset, relieve muscle pain after pinching a nerve, and also cope with muscle spasm.

Exercise alternates muscle tension and relaxation, which helps improve blood flow. The tissue after the pathology is under pressure and becomes much stronger. Gymnastics consists of several exercises that train specific muscle groups. At the same time, exercise therapy is suitable for the treatment of lumbar hernia.

Back gymnastics for lower back pain allows you to:

• get rid of pain syndrome;
• train the back muscle tissue;
• normalize the motor activity of the joints and the movement of blood in them;
• relax the muscles that are constrained by spasm;
• strengthen the immune system and the general tone of the body;
• improve blood circulation in the pelvic organs.

If you do the exercises correctly, gymnastics will be of immense benefit.

In this case, you must adhere to the basic rules:

• When you first engage in physiotherapy exercises, you need to consult an instructor. The main goal is the correct execution of gymnastics, but not a quick effect.
• With an exacerbated stage of pathology, it is required to follow a special training program and be under the supervision of a trainer.
• Before training, it is necessary to warm up the ligaments with the muscles well. It is required to massage the sacrum, since the main pressure falls on it.
• The complexity needs to be increased gradually. The first lesson should consist of warm-up and simple movements. The duration of the workout should be no more than 20 minutes. In this case, in 60 minutes. it is undesirable to eat before the start of the class.

Gymnastics of the sacral and lumbar regions must be carried out on an ongoing basis, avoiding long breaks. Due to this, you can cope with diseases.

Exercise therapy to eliminate pain in the back works as follows:

• in the lumbar region, blood circulation is normalized, which contributes to the rapid flow of useful elements to the spine;
• all zones of the muscles of the back become stronger, the intervertebral space expands, from where the pinched nerve comes out;
• the smooth muscle system begins to relax and stretch, which allows you to get rid of pain.

To improve the quality of life and general well-being, it is required to carry out therapeutic exercises on an ongoing basis, without long interruptions. The pain is caused by several serious factors, so it is necessary to consult a specialist before training in order to clarify the disease.

An appointment with a doctor should be mandatory if:

• pain syndrome is accompanied by numbness of the legs and arms, dizziness, nausea, weakness and headache;
• pain does not stop for several weeks;
• due to painful sensations, it is not possible to completely perform the movements;
• a crunch is heard in the lower back during movement of the body.

Are there any contraindications?

Back exercises for lower back pain are very beneficial for your health.

However, therapeutic exercise of the lumbar region may be contraindicated in:

• inflammatory process of the internal organ, which can be supplemented by high body temperature and general malaise;
• high body temperature;
• malignant neoplasms;
• the presence of bleeding, as well as uterine;
• exacerbation of any chronic disease;
• swelling, cramps and circulatory failure in the lower extremities.

If the following symptoms are felt during gymnastics, you need to consult a specialist:

• the occurrence of microtrauma and other deformations;
• exacerbation of pathology that is associated with the spine or lumbosacral region;
• sharp pains;
• deterioration of health with malaise.

In this case, the doctor can change the training plan.

Pain Relief Complex

Back gymnastics should initially begin with the warm-up part. This can warm up the muscles, preparing the joints for exercise, aimed at relieving low back pain:

• Rotation by the pelvis. It is necessary to take an upright position with your legs apart at the level of the shoulder area. The palms need to be fixed on the lower back. Circular movements are required to be performed to the left and right. It is advisable to do this activity several times.
• Side bends. This warm-up helps to stretch the muscle fibers. In an upright position, you need to close your palms and alternately perform inclinations to the right and left feet. In a bent position, it is required to leave your palms on a firm surface between the feet, holding the position for 5 seconds. Then you need to smoothly and slowly take the original position.
• Raising the upper part of the case. It is required to take a recumbent position on the chest, stretching out your arms and putting them behind your head. The upper body needs to be lifted by using the back muscles. Having fixed the maximum position, you should lie on your stomach. It is advisable to carry out the lesson slowly, in the amount of 8 times.

  

After warm-up, you can move on to the main set of exercises, which will relieve back pain. It is recommended to exercise slowly and calmly, breathing should be measured. At the same time, gymnastics should not deliver acute pain.

Glute bridge:

1. Sit on a firm surface and squeeze your knees.
2. Raise the pelvis, focusing on the occipital and shoulder areas.
3. Fix in position for 10 seconds, then slowly go down.
4. Complete the lesson 7 times.

Cat:

1. Get on all fours with your knees under your hips and your hands under your shoulders.
2. Bend your back up, trying to press your chin to your chest.
3. Return to original position. Perform the exercise 7 times.

Boat:

1. Turn on your stomach, stretching your arms along the body, palms up.
2. Raise your shoulders with your legs, trying to reach back with your hands.
3. Fix the position for 10 seconds, then relax and lower yourself to the floor.
4. Carry out the lesson 7 times.

Stretching the back muscles:

1. Sit on your back, squeezing your left leg at the knee and pulling it to your chest with your hands.
2. Freeze for 10 seconds, then perform similar movements with the right leg.
3. Pull two legs to your chest and fix for 10 seconds.
4. Complete the lesson 3 times.

The seated stretch is suitable for those with a sedentary lifestyle or working in an office:

1. Sit on a chair with a back, grasping the back with both hands and slowly leaning forward.
2. Return to original position.
3. Repeat the exercise 5 times.

The complex of the listed exercises is recommended to be carried out in the morning and evening to strengthen the muscles of the body with the back, as well as to get rid of pain in the lower back and spine.

If the back muscles are not too strong and weakened, sometimes severe, sharp lower back pain can occur. To eliminate pain, light but effective treatment sessions are suitable.

Slopes:

1. Sit on your knees, placing a chair in front of you as a support.
2. Lean on a piece of furniture with both hands, fully arching your back up and down.
3. The lesson consists of 10 approaches.

Cat:

1. The initial position should be on your knees. Lean your head with your hands on a chair, performing unhurried manipulations in different directions, flexing your back as much as possible.
2. Take a position on all fours, slowly arching your back.
3. Arch your back trying to make a hump.

Therapeutic complexes of classes, which are based on the rules of medical gymnastics, must be performed leisurely and smoothly, so as not to worsen the patient's condition and relieve pain in the spinal zone.

There are several training methods, the exercises of which are aimed at getting rid of pain in the lumbar and dorsal zones.

Initially, it is recommended to carry out walking on the arms and legs at the same time, which acts as a warm-up. Then you can move on to the main set of classes.

Raising legs from a horizontal position:

1. Take a prone position and completely relax your muscles.
2. Squeeze your legs at the knees, place your hands behind your head.
3. Place a cold compress under the lumbar zone.
4. While pressing the head against the thoracic region, tighten the lower limbs. Keep your elbows in contact with your knees.

Lateral slopes:

1. Take an upright position with your legs apart at shoulder level.
2. Go down to the right and left legs, keep your back straight and not bending.
3. Keep your knees straight.

Hanging Knee Raise:

1. Hang on the horizontal bar.
2. Bend your knees, raising them to the chest area.
3. For more trained people, you can lift your legs out in front.

With exacerbation

Gymnastics for the back with lower back pain will help to cope with the exacerbation of the syndrome, if the power load is correctly performed. The intensity of the training should be low, otherwise the patient's condition may worsen and the spinal muscles may be injured.

During exacerbations, it is permissible to perform a series of safe workouts that are approved by therapeutic exercises.

The lesson consists of a warm-up part and tension:

The exercise	Features of execution
Warm up	You want to sit on a hard surface, such as a couch or bed. The legs must be lowered down so that they take up a hanging position. You should take 5 deep breaths slowly, slowly and carefully lifting the body.
Voltage	To complete the lesson, you need to take a knee-elbow position. You need to take a long and measured inhalation, then exhale. The gluteal region must be kept in tension for a few seconds, then you can relax. It is desirable to perform this lesson 5 times.

Pinch Assist

Gymnastics for the back with low back pain can be prescribed for spinal pinching, accompanied by an acute pain character. In this case, it is recommended to use a therapeutic training complex, which is aimed at expanding the space between the vertebrae.

It is recommended to use the training bar or fixed door to hang on the bar.

Step-by-step instruction:

1. Fix on the horizontal bar, keeping the level position for 60 seconds.
2. Relax your muscles completely without moving.
3. Repeat the lesson in 10 minutes. The workout consists of 3 sets.

Step-by-step instructions for twisting to the sides in the hang:

1. With outstretched arms, fix on the crossbar.
2. Carry out turning movements in different directions.
3. During the execution of movements, the body should be relaxed.

With lumbar pain, especially if they were caused by pathological changes in the spinal column, often use conservative therapeutic methods based on the consumption of anti-inflammatory nonsteroidal funds. Also, the emphasis is on performing therapeutic exercises for the back, which allows you to cope with possible complications. However, before performing any activity, it is recommended to consult a specialist, since there are contraindications.

Video about gymnastics for back pain

The best complex for back pain: