Exercises for the lower back in pain, hernia, osteochondrosis of Bubnovsky without overloading the back, for men, women

Acute low back pain is most often try to stop in a state of complete rest. However, some doctors in such cases to use simple, affordable, but highly effective exercises.

The essence and basic principles

The use of physical therapy in the acute phase, most considered it inappropriate, and in some cases, there is an opinion about its dangers. The bulk of these views is based either on the bare theory, or on the bad experience of application techniques.

However, practical experience has shown that with the right training process can achieve good results in the treatment of many diseases.

Exercises for the lower back in pain for a long time been used in all kinds of national folk medicine. The scientific basis for the creation of the Russian physical therapy system for the first time created when vertebral syndromes PF Lesgaft. Its development to date continues, many Russian scientists. In contrast to the widely advertised western techniques, domestic developments are more physiological and does not require expensive equipment.

Numerous works of Russian doctors systematized SM Bubnovsky. As a single methodology he developed and implemented the basics kinezeterapii.

This kind of treatment provides treatment of most diseases of the musculoskeletal system exclusively by means of a specially designed set of exercises. In this case, the system is defined as the movement of the main principle kinezeterapii.

The basic postulate Bubnovskaya is an indisputable fact that in the absence of load on the muscles reduces the level of blood supply of all organs, in particular - of pathological foci.

Accordingly, in case of insufficient motor activity of the patient's condition continues to deteriorate. According to the author kinezeterapii, the use of complex physical therapy speeds up the metabolic processes in the organism in the complex used in conjunction with physical therapy helps restore its functions.

The developer of the program is similar VI Dikul. Its development is one of the kinezeterapii sections. Unlike Dikulja program is only in the technical execution of exercises, the basis remains the same.

At the same positions he developed his technique and SN Agapkin, included in the system of physical therapy some principles of Indian yoga.

Efficiency kinezeterapii is confirmed by the fact that the three developer of all ages, with diverse backgrounds, based on centuries-old traditions of medicine of different nations came to a unanimous opinion.

These procedures in the presence of a deep theoretical basis and have a solid practical basis. The authors have tested their efficacy in the first place to himself. Each of these exercises with the help of the system has gone from a disability until full recovery. And only after that techniques have been admitted for clinical use.

The following fundamental principles form the basis kinezeterapii:

• the use of specially designed training systems;
• systematic repetition and alternation of exercises;
• highly motivated patients, and the use of meditation elements;
• integrated application of all existing elements of physical therapy;
• organization of continuity of the process of treatment due to the use of individual tasks;

The main results of applying the methods of treatment of the motor are:

• full restoration of ability to spatial orientation;
• improving coordination;
• increasing muscle functionality;
• stabilization of blood circulation;
• lymphodrain stable effect;
• decrease in muscle hypertonicity in the centers trigger zones and relief in their pain syndromes;
• improving the functions of the spinal column.

Indications for the application of the top

Exercises for the lower back for pain are appointed by the attending physician after the patient examination and diagnosis. By appointment gymnastics complexes can be divided into adaptive and preventive exercises and group medical complexes.

Workout appointed after full diagnostic examination, which reveals the absence of contraindications to the stress.

After setting the diagnosis is determined by a kind of necessary for the patient's exercise program:

• adaptive and preventive - recommended for the initial stages of development of pathology, with low levels of pain, it is used as the principal for the daily workouts;
• therapeutic - used for acute course of disease diagnosed.

In the second case, the complex is required in the presence of the following disorders of the musculoskeletal system:

• degenerative disc disease in the lumbar-sacral region;

  

• herniated discs and disc protrusion;
• paralysis and paresis;
• scoliosis;
• segmental spinal instability;
• after surgery, or experienced trauma.

Slow recovery seen in patients, permitting the following error:

• alternative medicine treatment means;
• fixing lesions in acute pain syndrome;
• ignoring the need for physical therapy after a weak effect on conducted medical therapy.

Errors lead to an increase in pain accompanied by:

• the limited movements of the spinal column;
• problems with coordination;
• atrophic changes in the muscles;
• the psychological trauma of the plan;
• pass the time of early rehabilitation.

Complex training should be included in treatment in the first days and keep them as a method of prevention in the remission stage. The exercises have been successfully used to recover from a caesarean section, postpartum rehabilitation. Gymnastics is assigned in the first day after surgery, or pulmonary delivery without complications.

Increased attention is required for the procedure and rules of its implementation. Classes take place without undue stress and jerks, in a smooth rhythm. Workouts are prohibited during the first 3 months after birth - in this period of rapid recovery figure is impossible.

Contraindications to perform

Exercises for the lower back are used in all pathologies that provoke discomfort in the lumbosacral region. Classes for pain selected by the attending physician individually for each patient, taking into account the contraindications and general health.

For relative prohibitions for training include:

• decompensated heart disease and blood vessels;
• the first days after the operation;
• breaks the musculo-ligamentous apparatus for injuries;
• cancerous lesions of the spine;
• kidney and liver with chronic.

Absolute contraindications include:

• oncological diseases;
• bleeding of any cause;
• bone fractures;
• state before a heart attack or stroke.

Useful advice for patients

For patients who have decided to undergo therapy for kinezeterapii method, there are some helpful tips:

• Before contacting a health facility must be checked for the presence of the license, giving the right to carry out activities;
• the passage of diagnostic testing can not be used analgesics and other pain relievers, including NSAIDs;
• visit to the clinic is to be held immediately after the onset of pain or injury;
• the patient must be ready for prolonged and continuous therapy;
• at employment should deal with painful feelings;
• to revise the schedule of work and rest, go on diet, a lot of attention paid to sleep;
• normalize bowel function.

Positive emotions and faith in victory - half the success in the fight against pain.

The main complex

Training with discomfort in the lumbar spine are divided:

• classes for acute pain;
• adaptive exercises.

Acute pain allows small complex - with its help get rid of the dysfunction of the muscles during movement, cropped discomfort.

The list of activities includes:

Title	Performance	Features
curling	The patient lies down on a mat; bend at the knees; It turns hands behind his head and concatenates them into the lock; knees alternately tightens at the elbow; the motion pulls the stomach.	In the classroom under the waist is necessary to put a cooling compress of ice. It helps increase blood circulation, reduce swelling and inflammation in the area of ​​concern.
Getting around on all fours	The patient moves on all fours: at the same time using the left upper and right lower extremity, and vice versa; motion with an average length, smooth transitions; involved in the movement of the tips of the fingers, palms, fists - the constant change improves circulation; when patients are put on her knees on the remedy; the procedure takes from 5 to 10 minutes.	Coaching eliminates the stagnant phenomena in the problem area, redirects blood to the extremities. Classes suppress inflammation in the spinal muscles, reduce pain.
Stretching from the vertical position	feet shoulder width apart, arms down along the body; the inclination is performed to alternately stop and a second audio; while legs and back exercises will not bend; all movements - maximum smooth; a few days fingertips must touch the foot.	Classes are designed for gentle stretching and getting rid of stress. Correct implementation helps to increase the amplitude of movement of the spine in the lower back.
A partial bridge	The patient lies down on a mat; raises the pelvis on a deep outlet; It requires 5 to 10 repetitions.	Initially, there are unpleasant sensations in the lumbar region, sometimes pain goes into the groin and pelvic area.
Lifting knees at position Vis	holding the handrails horizontal bar to bend their knees to a right angle; the time of fixation in this position increases gradually - from 1 to 5 seconds.	Classes are prohibited after childbirth and caesarean section.

Exercises for the lower back for pain are encouraged to continue and after the relief of discomfort.

The program includes the basic complex which is used for treatment and prophylaxis, consisting of:

1. "Cats" - the patient gets up on all fours, straightens and relaxes the back. After the deep breath holds the maximum lift back up (exhalation), fixes the position for a few seconds. The return to the original position extends inspiratory deflect downward fixed position on exhalation back. Paired movements are repeated up to 10 times.
2. "Moveson the buttocks " - the patient is sitting on the floor with his hands folded on the chest. It moves to the buttocks at a distance of 1 m forwards and backwards. The total number of approaches - 10-15 units.
3. "Bicycle" - The patient lies down on the floor, arms extended along the body, legs bent. After lifting the hips performs motion simulating pedaling. Training ends with the feeling of fatigue in the legs.
4. "Bike with twisting" - palm raised to the head, reaches for a knee to the opposite elbow. Exercises are performed alternately, up to 15 times.
5. "Lifting the pelvis" - after the horizontal classes legs bent at the knees, feet pulled up to the buttocks. Adhering to the ankles hands (or arms stretched along the body) by a show of pelvic part with arching back. Repeat no more than 10 times.
6. "Raising a hand to the trough" - the patient lies on his stomach, hands pull ahead, palms facing down. Head turned to the floor of the left cheek. From the mat at the same time tear off the right upper limb and chest, after returning to the original position is performed changing hands. The exercise is performed up to 10 times.
7. "Leaned toward" - legs spread shoulder width apart patient lifts one hand up, the other is at the bottom. Leans to the opposite side of the raised limb, then changes position. Repeated dose up to 15 times for each arm.
8. "Back sagging with twisting" - in the vertical position, put his feet shoulder-width apart, hands to throw in hand. Back gradually sag back, trying to get his left hand to right heel. Then change the limbs.

Trainings are conducted in a smooth and slow pace, without sudden jerks. When fully complete the exercise does not work, it is permitted pursuant to the unfinished version. As the recovery problem will disappear.

If classes are held without extra effort, then over time the rules of the "movement on inspiration and out" shall be replaced by the principle of paradoxical method: input becomes exhalation and vice versa. This approach will help to increase the overall effect of exercise therapy.

Securing result

lumbar exercises for pain can be combined with any physiotherapy, massages, water aerobics.

you must follow the rules to get the best results:

• follow the schedule of work and rest - completely sleep, do a short warm-up in the workplace;
• in the presence of excess weight - go on a diet menu;
• to completely eliminate the use of alcohol and low-alcohol products and tobacco products.

When to expect the effect

Any patient waiting for his condition to improve, disappear excruciating pain. Specific answers to the question is not, every body is different and reacts differently to therapies. Execution of special facilities in the early stages gives temporary relief, allowing a rest from the constant pain.

Remission, according to statistics, occurs within 1-2 weeks of regular exercise. The resulting effect does not guarantee sufficient dramatic weight lifting, sudden movements, to discomfort in the lumbosacral region is back with the same force. After the disturbances caused by negligence of the patient, the treatment takes up to 3 months.

Specialists in doubt refer to the procedure Bubnovskaya, explaining that the author ignores the problem of damage to the intervertebral disc, shifting the responsibility on the muscular skeleton. If true compression of the nerve root, which arose due to a tumor or a hernia, the technique more likely to harm than help.

Dynamic loads provide temporary improvement in the condition, but often lead to instability of the spine segments. The method is good only when the trigger pain associated with muscle changes (due to incorrect posture). Past course of treatment, patients were divided in opinion. Someone he went for good, someone began to feel worse.

Effective exercises for the lower back are used in complex therapy of spinal column diseases. The technique allows to get back to normal after a while - depending on the complexity of the current pathology. When the pain is not necessary to wait for their self-extinction - the timely identification of the causes of deviations and adequate treatment will solve the problem.

Registration of the article: Vladimir the Great

Videos about exercises for low back pain

Exercises from low back pain: