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Exercises for cervical and lumbar osteochondrosis at home

What is osteochondrosis: causes of osteochondrosis, symptoms. Effective exercises for the treatment of pain in the neck and lower back at home. Self-massage rules for the neck.

Osteochondrosis is a disease of the musculoskeletal system. The disease is characterized by changes in bone tissue in different parts of the spine. Bone tissue becomes loose, loses its strength. The causes of the disease are a lack of calcium in the body, age-related wear of the spine.

Other causes of impaired motor function of the spine are muscle weakening and wear of the cartilage tissue of the intervertebral discs. A decrease in muscle tone occurs due to a prolonged state of immobility of the back (with sedentary work). Symptoms are more noticeable during sharp turns of the body, are the result of a lift.

External symptoms become visible at home. Inspection of the body is carried out at home, in front of the mirror. In case of spinal disorders, an unequal level of the shoulders is detected - one shoulder stands out more than the other. The setting of the feet is not the same, one foot is turned inward on the side.

Osteochondrosis of the back is manifested by a shift of the axis of the spine to the right or left.

Curvature depends on the constancy of the load of the spinal muscles in one direction. This comes from a constant asymmetric posture - leg to foot.

Symptoms of cervical and lumbar osteochondrosis

Manifestations of lumbar osteochondrosis are pain symptoms localized in the lumbar curve (corresponds to the level of the navel). Deformation of a single vertebra in the lumbar region projects pain in the buttocks and legs. Neurological symptoms occur - numbness of the lower extremities due to a decrease in the thickness of the intervertebral disc. The two near vertebrae close together; the nerve root is pinched.

If treatment is not done, then there is a high probability of an intervertebral hernia. Surgical treatment of a hernia in a hospital.

Symptoms of cervical osteochondrosis are divided into neurological and motor. The motor are associated with a decrease in the flexibility of the cervical spine. The manifestation of sudden pain (the so-called cervical backache) with a sharp turn of the head. Stiff muscles of the cervical region after a stationary state of sleep. Dull, boring pains appear from tension in the muscles of the neck and head. Inflammation of the 5-6 vertebra is accompanied by numbness of the index and thumb. Pain projected into the radius, elbow.

Neurological symptoms of cervical osteochondrosis: the appearance of headaches, difficulty breathing, dizziness and nausea. Thoracic neuralgia, which has similar symptoms to heart disease. Treatment and prevention of osteochondrosis is carried out using therapeutic exercises.

Gymnastics for the back should be performed on a hard surface. The movements of the arms and legs are performed smoothly, without jerking. The occurrence of pain signals that the exercises are being done incorrectly, and symptoms of fatigue are manifested. Therapeutic exercises have a number of contraindications:

In acute diseases of the back.

Infectious diseases.

Heart Attacks.

High blood pressure.

Gymnastics for the lumbar spine

The first exercises are aimed at strengthening the muscles of the back, contributing to their relaxation. They are performed at home.

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It is necessary to lie on your stomach, arms stretched straight forward, legs joined together.

As you inhale, raise your arms and legs, stretch in both directions.

On the exhale we lower.

The lumbar spine gradually bends, relaxing the muscles around.

Exercise is continued using the muscles of the chest. Arms outstretched to the sides (airplane).

On inhalation, arms and legs rise above the surface, hold for a few seconds and slowly lower.

Next, bend your arms like wings, rise up, bring the shoulder blades together.

The second type of exercise is aimed at strengthening the muscles of the back, on the mobility of the spine in the lumbar:

It is necessary to lie on your back, arms extended up. The back is straight, the feet are bent, as when walking - with the toes up.

We start stretching while lying down, first pull the right heel forward, then the left.

Gradually, the vertebrae in the lumbar region begin to move..

Next, we raise our legs and bend at the knees, arms are spread out to the sides.

We begin to turn the body at the waist in one direction, bent legs in the other, maximally relaxing the back muscles.

We turn the head in the opposite direction.

The following gymnastics contributes to unloading in the cervical region:

Lying on your back, raise your legs bent at the knees.

We try to close our feet tightly together, we bend our knees to the sides.

On inspiration, we lift the pelvis, resting on the elbows.

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Hold a pause.

Then smoothly roll the back surface back to the floor, lowering the pelvis back.

Lifting the lower body reduces the load in the cervical spine. The back is curved.

Vertebral hernia pain relief exercises

Intervertebral hernia treatment can be performed at home. The following exercises are aimed at relieving symptoms of spinal osteochondrosis. The whole complex of exercises must be performed eight times each.

It is necessary to lie on the floor, the back is straight. We start moving our feet in different directions - towards ourselves, from ourselves. We create the mobility of the joints of the lower section - we begin to bend and unbend the legs at the knees.

The next element of the exercise is raising the legs: we raise the legs in turn at a right angle up, the knees are straight.

For the treatment of back pain, a twisting exercise is used while lying down: the legs are bent at the knees, we try to get the right knee with the left heel, the left knee with the right heel.

Gymnastics treatment of cervical osteochondrosis at home with isometric exercises

Exercise strengthens the muscles of the cervical spine, the axis of the cervical vertebra is immobilized. It is necessary to put a palm on the right side of the head (on the temple). The position of the hand should resemble an attempt to tilt your head to the left. Then we try to create a slight resistance to the right by the muscles of the neck. The muscles of the neck tighten, and the displacement of the vertebrae does not occur..

The following exercise can be carried out as a prophylaxis of osteochondrosis in the cervical region, and during its exacerbation. We connect the palms into the castle with our fingers and put them on our forehead. Next, hold the head with our palms so that it does not move, at the same time create resistance with the front group of neck muscles, as when trying to bend the neck forward. Chance collar is often used in exercises.

Head Turn Exercise. Turn your head as far as possible. This is done smoothly. We fix the head with our hands on the back of the head. In this position, the lateral muscles of the neck tighten. All action is performed with a pause of 10 seconds. Then turn your head straight - the muscles relax.

With osteochondrosis, a simple self-massage of the neck is also done at home:

Place your palms on your neck.

The first element of massage - stroking movements from top to bottom.

You can use two hands alternately, you can do at the same time.

Next, with the fingertips in a circular motion, we begin to rub the neck.

Finger movements on the skin should not be slippery, but jerky.

Then you can go to the pain points in the forearms.

This massage is suitable as a treatment for pain in the neck arising from long sitting work.