Gymnastics for the lumbar spine. How are lower back exercises performed? Possible consequences and complications of gymnastics for the lumbar and lumbosacral spine

The appearance of pain in the back is not surprising to almost anyone. But everyone attributes unpleasant symptoms to fatigue, poor posture, or the position in which we spend most of our time. But often these signs tell us that we are developing osteochondrosis, myalgia, hernia or pinching of the vertebrae. All these diseases require drug therapy, but do not forget about exercises for the lumbosacral spine. They will speed up recovery and relieve pain.

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Features of treatment

Zone lumbar the spine is under severe stress. And they can be aggravated by playing sports, lifting weights and other loads. All these factors contribute to the rapid wear of the intervertebral discs, the occurrence of hernia and other unpleasant diseases.

Gymnastics, aimed at the lumbosacral region, has the following effect on the human body:

• Reducing pain and discomfort.
• Restoration of immunity.
• Increase endurance.
• Strengthening the muscular corset of the back.

Exercises, acting on the lesion, relieve pain and discomfort. Also, along with taking medications, you can remove the inflammatory process.

Therapeutic exercise is indicated for all patients with problems of the musculoskeletal system, regardless of age or physique. But before starting the complex, you need to consult a doctor. This is necessary in order for him to prescribe the correct complex, select the optimal number of necessary exercises and give clear recommendations for their implementation.

Benefits of classes

The appearance of pathologies and disorders in the lumbar region can be due to many factors - from a genetic predisposition to an unhealthy lifestyle. Therefore, the use of gymnastic exercises is recommended for everyone, given that they can also be performed as a prevention of diseases of the musculoskeletal system.

Therapeutic gymnastics is one of the most effective ways to fight diseases and degenerative changes in the joints, cartilage and muscles of the spinal column. It is also worth noting that if you start using gymnastics in the early stages of the development of the disease, then it can only be stopped in this way. In some cases, exercise therapy prevents tissue destruction.

The main goals of the exercises:

1. Strengthen muscle tone back.
2. Return the fallen vertebrae to their place with a hernia.
3. Stretch muscle tissues back.
4. Deal with pinched nerves.
5. Restore disk elasticity.
6. Eliminate pain.
7. Elimination of intervertebral hernia.
8. Speed ​​up the healing process.

Indications for carrying out

Be sure to perform exercises for the following diseases:

• Osteochondrosis of all kinds.
• Cardiovascular diseases.
• Posture disorders - scoliosis, kyphosis, lordosis and others.
• Respiratory ailments.
• Diseases of the gastrointestinal tract.

Contraindications

Despite the fact that therapeutic exercises are quite useful, there are some contraindications in which it is strictly forbidden to practice:

• Internal bleeding.
• Acute heart disease - stroke, heart attack.
• Acute phase of diseases of the back and spinal column.
• Complications of chronic diseases.

Complex exercise therapy

Doctors and other specialists have developed a special complex for the treatment of the spinal column, in particular, the lumbar. Exercise therapy strengthens the muscles of the lumbosacral region and helps to stretch them, make them more elastic and elastic. But remember, in order to get the result you need to make every effort and be patient, because a lot of time must pass.

Before you begin to perform certain exercises, you need to familiarize yourself with the general recommendations:

1. You need to do the exercises constantly, you should not skip classes without a good reason, as this is one step back in moving towards recovery.
2. Physiotherapy exercises as a separate method of treatment can only help if the disease was noticed at the first stages of its development. In the rest, it is necessary to correctly combine exercises from therapeutic gymnastics with taking medications.
3. It is strictly forbidden to perform exercises if the disease is in the acute phase, there is intense pain and discomfort.
4. When doing gymnastics, you need to be moderate. It is not necessary to do everything to the maximum at the first stages. The body and the body must get used to the loads, only in this way they will react positively to gymnastics.
5. If the pain syndrome caught during pregnancy, then before starting the execution, you need to consult a doctor. This is necessary so as not to harm either the woman or the child.
6. While exercising, dress comfortably. Clothing should not hinder movement, squeeze organs.

Problems with the spine are rapidly getting younger. If earlier the lower back ached in people over thirty, today even schoolchildren complain of discomfort in this part of the spine. This is the retribution of mankind for bipedalism and a sedentary lifestyle. Exercises for the lumbar spine - the ability to prevent or slow down the development of degenerative-dystrophic processes in the intervertebral discs.

Varieties of exercises

Pain in the lumbosacral region indicates the onset of some kind of disease. It's not always a problem with the spine. Therefore, before you start exercising or gymnastics, consult your doctor and undergo an examination.

They are very effective and are prescribed for most diseases. It could be:

• Strengthening the muscles that support the lower back.
• Qigong.

exercise therapy

Gymnastics for the lumbar spine is rarely prescribed separately from drug treatment. Exercise therapy is prescribed to enhance the effect in combination with the main therapy. Classes are recommended to be continued at the end of the drug course in order to consolidate the result obtained during treatment.

Exercise therapy for the lower back consists of four stages. I and II include not very difficult exercises, you can do them yourself. III and IV stages - increased complexity. Such exercises should be performed only under the supervision of a specialist. Exercise examples:

1. Exercise exercise therapy "Lazy cat". In case of problems with the lower back at the initial stage of training, it is not recommended to do deep backbends in the lower back. The lazy cat is an exercise that allows you to slightly stretch your spine and increase its flexibility. Get on all fours, back straight. Gently move your head back and slightly arch your lower back. Return to initial position. Lower your head down while arching your back with a wheel. Return to starting position. Repeat 5-10 times.


2. Exercise exercise therapy "Twisting". It is performed lying on the back. Bend your knees so that an obtuse angle forms between your lower leg and thigh. Put your hands behind your head and clasp in the castle. Slowly tilt your legs to the right, trying to touch the floor with your right knee. Return from starting position. Repeat on the other side. You need to start with 3-5 repetitions. Depending on the condition, you can increase up to 10 or more times.
3. Exercise exercise therapy "Bridge on the shoulder blades". Lie on your back, bend your knees so that your thighs and shins touch. Stretch your arms along the body. Leaning on the shoulder blades and hands, lift the pelvis, do not arch your lower back much. Repeat 3-5 times. After about a month, you can increase the number of repetitions to 10.
4. Exercise exercise therapy "Crawling in a plastunsky way." The goal is simple - get on all fours, imagine that something dangerous is hanging over your head - you need to crawl under it. It is recommended to limit the distance, especially at the initial stage.

Stretching for the lower back

In the process of development in the intervertebral discs, the distance between the vertebrae decreases, the nerve roots are infringed, and pain occurs.

from the same process occurs during a hard day's work - a person's height decreases by several centimeters compared to the one he had when he woke up. To correct the situation a little, it is recommended to do a gentle stretching of the spine.

Never use homemade traction tables and extra weights. By doing this, you will finally damage even a healthy spine.

Stretching exercises

It is very important to choose a place to study. It can be either a hard surface or a regular sofa. The goal is to increase the distance between the intervertebral discs, to release the pinched roots:

1. Stretching the entire spine. Lie down on the sofa. Grab your hands behind the back, which is behind your head. Stretch your heels down, feeling how each section of the spine is stretched - first the cervical, then the thoracic, lumbar, sacral, and the muscles relax. The duration of the stretch is 30 seconds, then complete relaxation and repetition.
2. Curving cat. Get on all fours, arch your back with the wheel. Pull down the sacral spine (pelvis) and cervical (head). This exercise stretches the entire spine, including the lower back.
3. Ball. It is performed on a straight surface lying down. Bend your knees and pull them towards your chest. Wrap your arms around your legs in ball pose. Start reaching forward with the crown of your head, and with your tailbone (sacral spine) down. Feel how the distance between the vertebrae increases. Additionally, you can make several swinging movements back and forth. It is forbidden to do such rolling if you have been diagnosed with a spinal hernia.

Exercises to strengthen the back muscles

One of the reasons is the weakening of the muscles that support it. This is due to low physical activity and their gradual softening. The following muscles are responsible for the lumbar spine:

• broadest;
• straightening the spine;
• oblique muscles.

You can pump up the latissimus dorsi in or on a regular horizontal bar. Don't do difficult exercises. Three is quite enough - the pull of the block behind the head, the pull of the block in front of you in a sitting position and the classic pull-ups on the horizontal bar. The first two exercises are done on the corresponding ones. They develop well latissimus dorsi. Pull-ups on the horizontal bar are easier, however, the impact of such activities is weaker.

It is quite difficult to pump up the muscle that straightens the spine on your own. This is usually sent to Gym and start working with weights. If your spine is healthy and you need to strengthen your rectus muscle, find a qualified trainer and start working on deadlifts and barbell squats.

The oblique abdominal muscles also need to be strengthened. To do this, follow the following exercises:

• Pumping up the press. Sit on a chair (back from the side), hook your feet on the bottom of the sofa or bed, clasp your hands in a lock behind your head. Slowly lean back until your body is in a horizontal position. Also slowly come back. Repeat at least 5 times. Increase the number of repetitions gradually.
• Body lifts. Lie down on the floor. Have someone hold your ankles. Clasp your hands behind your head. Rise from this position, do not bend your knees, try to touch them with your forehead. The first couple of weeks you are unlikely to succeed. Over time, the oblique muscle will strengthen, the spine will become more flexible, so getting your forehead to your knees will be easier than ever.

Qigong for the lower back

The healing practices of the East have a beneficial effect on the body as a whole. It treats a person, not a specific disease. In practice, there is one exercise that is useful for the lumbosacral spine. It is called the Shaolin pillar, it is a combination of different movements. Its implementation is divided into two parts:

Part one:

1. Squat as low as possible, lowering and spreading your hips wider. Place your feet parallel to each other.
2. Bend your knees, your hips should be in a position parallel to the ground.
3. With your toes, “hook” on the ground (the position of the feet is “straight”).
4. At the same time, slightly spread your knees outward.
5. Watch the position of the rest of the body (keep your neck straight, lower your shoulders, bend your arms at the elbows and, holding them at chest level, point your middle fingers towards each other and palms down).
6. Spread the rest of your fingers slightly apart.
7. Look at the middle fingers.

To begin with, in this position, you need to try to hold out for at least a few minutes.

Part two is only 3 minutes long. The initial pose is the one in which the first part is completed. Take your hands back and forth several times in a row, as if you are swimming. Watch your breath. When the hands go back - inhale, hands forward - exhale. Consciousness at this moment is free from all thoughts, except for focusing on your body.

In order for the spine to remain healthy, it is necessary to load it regularly. It is not necessary to go to the gym, but it is necessary to do gymnastics daily for 30-40 minutes. If you are concerned about pain in the spine, do not self-medicate. Contact your doctor.

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Low back pain is one of the most common problems that, according to statistics, every third adult faces. If time does not address the elimination of pain in the back and lower back, then you can subsequently earn a serious disease of the spine.

We offer you a selection of effective exercises for lower back pain to relax and strengthen muscles, as well as to increase the flexibility and mobility of the spine.

Lower back pain: what causes it and what to do?

Most common cause the occurrence of lower back pain is a sedentary lifestyle and poor development of the corset muscles, which are not able to support the spine. In addition, various pathologies, excessive loads, or just a sharp awkward movement that provoked pain can become the cause. Most of these problems can be neutralized with lower back exercises.

What can cause back pain:

• long stay in one position;
• weak back muscles and core;
• excessive loads or non-compliance with the technique of performing exercises;
• hypothermia of the body;
• rachiocampsis;
• osteochondrosis;
• large excess weight;
• improper diet and vitamin deficiency.

In order to prevent lower back pain from causing serious problems with the spine, it is necessary to perform special exercises for the lower back, which will help relieve discomfort, reduce pain, improve the body and serve as a good preventive measure. It is not for nothing that the basis of rehabilitation after back injuries is physiotherapy exercises and gymnastics for the spine.

Why is it useful to do exercises for the lower back:

• pain in the lower back is reduced due to stretching and relaxation of the muscles
• strengthens the spine and increases its flexibility
• blood circulation increases, which saturates the joints and vertebrae with nutrients
• the corset muscles that support the spine are strengthened
• posture improves
• facilitates the work of the heart and lungs
• the hormonal background is normalized
• reduces the risk of hernia, osteochondrosis and other pathologies
• improves the functioning of the pelvic and abdominal organs

A set of exercises for lower back pain should include: muscle stretching exercises muscle strengthening exercises. During exacerbations, tension in the muscles is observed, therefore, first of all, they need to be relaxed - for this, a complex for stretching (stretching) the muscles is performed. To prevent back pain, you need to strengthen your muscles. When the back muscles are strengthened, the load on the spine decreases, since a significant part of the load is taken by the muscular corset.

Rules for performing exercises for the lower back

1. Do not force the load and overload the lower back with exercises in order to achieve the goal faster. Start with small loads, gradually increasing the duration of classes.
2. Exercises for the lower back should be done with the load and amplitude that you are comfortable with. Do not make sudden jerks and movements during the exercises for the lower back, so as not to aggravate the problem.
3. One or two workouts will not help solve the problem, try to perform a set of exercises for the lower back on an ongoing basis. It will be enough to train 3 times a week for 15-20 minutes.
4. If you have a cold floor or cold weather outside, then dress warmly and lay a rug or blanket on the floor so as not to catch a cold in the lower back.
5. Perform exercises on a hard surface: a bed or a soft mat will not work. During exercises lying on your back, the lower back should be pressed to the floor.
6. Do not forget about breathing while doing a set of exercises for lower back pain. Training should be accompanied by deep even breathing, each static exercise perform for 7-10 respiratory cycles.
7. If during the performance of some exercises you feel discomfort in the lower back or spine, then it is better to skip such exercises. If during the exercise you feel a sharp pain, then in this case it is better to stop the workout altogether.
8. You should not perform the proposed set of exercises for the lower back during pregnancy, after a spinal injury or with chronic diseases. In this case, a doctor's consultation is required.
9. Remember that if you have some kind of chronic disease, then a set of exercises for the lower back must be selected individually. For example, with scoliosis, exercises are shown to straighten the spine, and for osteochondrosis and hernia - to stretch it.
10. If the discomfort in the lumbar region does not go away within a few weeks, consult a doctor. Lower back pain can be a sign of a serious illness. The sooner you start the treatment process, the easier it will be to avoid irreversible consequences.

Lower back pain exercises: stretching

We offer you exercises for stretching the muscles of the lower back, which are suitable for eliminating painful spasms and as a preventive measure. Hold each position for 20-40 seconds, you can use a timer. Remember to do exercises on both sides, right and left. If any exercise gives you discomfort or pain, then interrupt it, training should not bring discomfort.

1. Downward facing dog

From a position on all fours, take your buttocks back and up, stretch your arms, neck and back in one line. Imagine that your body has formed a hill: try to make the top higher and the slopes steeper. You can simplify the position a little by bending your knees and lifting your heels off the floor.

Take a lunge position, lower the knee of one leg to the floor and take it as far back as possible. The second leg forms a right angle between the thigh and lower leg. Stretch your arms up, feel a pleasant stretch in your spine. Hold this position and then move into dove pose.

From a lunge position, descend into dove pose. Cover the left heel with the right pelvic bone. You can deepen the position if you move the left lower leg slightly forward. Pull your pelvis towards the floor. Place your forearms on a surface or lower your torso to the floor or a pillow - get into a comfortable position, focusing on your flexibility.

After dove pose, return to a low lunge and repeat these 2 exercises for the other leg. You can use yoga blocks or books:

To perform this very effective exercise for the lower back, take a sitting position with your legs extended in front of you. Cross your leg over your hip and twist your torso in the opposite direction. This exercise not only allows you to stretch the muscles of the back and lower back, but also the gluteal muscles.

5. Sitting bends

Remaining in the same position, gently lower your back towards your legs. It is not necessary to make a full fold, it is enough just to round the back a little for stretching in the spine. In this case, it is desirable to lower your head on some kind of support. You can bend your knees or spread your legs slightly to the side - choose a position that is comfortable for you.

6. Tilts in the lotus position

Another very useful exercise for lower back pain is tilting in the lotus position. Cross your legs on the floor and lean first to one side, holding for 20-40 seconds, then to the other side. Try to keep your body straight, shoulders and body should not go forward.

7. Leg lift with strap (towel)

Now let's move on to a series of exercises for the lower back in the supine position on the floor. Use a strap, band, or towel to pull your straight leg towards you. During this exercise, the back remains pressed to the floor, the lower back does not bend. The other leg remains straight and lies on the floor. If you can't keep your leg extended and pressed to the floor, you can bend it at the knee. Hold this position for a while and switch to the other leg.

By analogy, do one more effective exercise for the waist. Lying on your back, bend your leg and pull your knee towards your chest. When performing this simple exercise, the lumbar muscles are very well stretched and pain spasms are reduced.

9. Bent Leg Raise

This exercise in fitness is very often used to stretch the muscles of the buttocks, but it is best suited for stretching the lumbar muscles. Lying on your back, bend your knees and raise them so that your hips and torso form a right angle. Grasp the thigh of one leg with your hands, and place the foot of the other leg on your knee. Stay in this position. Make sure that the lower back is firmly pressed to the floor.

Another nice relaxation exercise for the lower back is the happy baby pose. Raise your legs up, bending them at the knees, and grab the outside of the foot with your hands. Relax and stay in this position. You can wiggle a little from side to side.

Now let's move on to an exercise for the lower back, in which twisting of the spine is performed. Lying on your back, turn your arms and crossed legs to one side. The body seems to form an arc. In this exercise, a large amplitude is not important, you should feel a slight stretch in the lumbar spine. Hold this position for 30-60 seconds and turn to the other side.

12. Lying back twist

Another very useful important exercise for the lower back, which will help relieve pain in the sacrum. Lying on your back, slowly turn your pelvis and take your leg to the side, throwing it over the thigh of the other leg. The lower back comes off the floor, but the shoulders remain on the floor.

Another simple exercise for lower back pain. Lie on your stomach and take your leg bent at the knee to the side. The other leg remains extended, both legs pressed to the floor.

Get on your knees and spread your legs to the side or close them. As you exhale, slowly bend forward between your thighs and lower your head to the floor. With this relaxation exercise for the lower back, you will feel lightness throughout the body, especially in the back area. This is a resting position, you can stay in it even for a few minutes.

You can also turn first in one direction, then in the other direction, this will help to better stretch the lumbar muscles.

Lie on your back again and place a small pillow under your hips and knees, while keeping your feet touching the floor. Relax in this position for a few minutes.

Lower Back Pain Exercises: Muscle Strengthening

Thanks to the proposed exercises, you can improve the mobility of the spine and get rid of uncomfortable sensations in the lumbosacral region. In addition, you will strengthen the muscular corset, which will be an excellent prevention of pain in the lower back and back. Therefore, if you are often worried about lower back pain, then be sure to take note of these exercises. Please note that it is not recommended to perform muscle strengthening exercises during exacerbations.

1. Cat

The cat is one of the most useful exercises for the lower back and back in general. As you exhale, round your back, push your shoulder blades as high as possible and retract chest. While inhaling, bend well in the lumbar region, directing the crown to the coccyx, and open the chest. Perform 15-20 repetitions.

In a standing position on all fours, on an inhale, we stretch the leg back, on the exhale we group, pulling the forehead to the knee. Try not to touch the floor with your foot. Perform 10-15 repetitions on each side.

3. Raising the arm and leg on all fours

Remaining in a standing position on all fours, grasp the opposite leg with your hand and bend in the lumbar region. The abdomen is tucked up, the muscles of the buttocks and legs are tense, the neck is free. Stay in this position for 30 seconds while maintaining balance.

Get down on your stomach and take a prone position. Bend your elbows and spread them out to the sides. Raise your body up, lifting your chest off the floor. Try to rise with the body, the neck remains neutral. Hold the top position for 5-10 seconds and return to the starting position. Do 10 reps.

A similar exercise to strengthen the lumbar, only in this version the hands are behind the head, which complicates the position. Both of these exercises for the lower back are a variant of hyperextension, only without the use of additional simulators. Also do 10 reps.

Remaining in a prone position, raise opposite arms and legs alternately up. The movements of the arms and legs should be as synchronized as possible. Hold in the extreme position for a few seconds, try to perform the exercise efficiently. Do not mechanically swing your arms and legs. Repeat the exercise on each side 10 times.

Take your hands back and connect them to the lock. At the same time, lift your shoulders, chest, shins and knees off the floor, forming an oblong boat with your body. The exercise is not easy, so first try to stay in this position for at least 10-15 seconds. You can do several short sets.

While lying on your stomach, take your hands back and grab your feet with your hands. Hips, abdomen, chest and forehead remain on the floor. Take your shoulders away from your ears, do not strain your neck. Hold this position for 20 seconds.

You can also perform this version of this exercise for the lower back while lying on your side:

While lying on your stomach, lift your shins up and lift your knees off the floor. Grab the ankles from the outside with the same hands. Bend as much as possible, tearing your hips and chest off the floor, body weight on your stomach. Imagine that the legs and torso are the body of the bow, and the arms are the stretched string. This exercise to strengthen the lower back is quite difficult, so you can gradually increase its amplitude and execution time (you can start with 10 seconds).

From a position lying on your stomach, lift the body, leaning on your forearms and bending in the lower back and thoracic region back. Stretch your neck, lower your shoulders, relax your neck and aim your crown up. Hold the position for 20-30 seconds. Sphinx pose also helps improve posture.

If you are uncomfortable with this exercise or are worried about lower back pain, you can perform an alternative option with pillows:

From a position lying on your stomach, lift the body, leaning on your hands and bending in the lower back and thoracic back. Straighten your arms, stretch your neck, aim with the top of your head up. Stay in the cobra for 20-30 seconds. You can spread your arms wide, so it will be easier to maintain the position. If you feel discomfort or pain in your lower back, do not do this exercise.

Take a position lying on your back, legs bent at the knees. Raise the pelvis up, straining the stomach and buttocks. Hold the top position for 5-10 seconds and return to the starting position. This exercise is useful not only for the lower back, but also for strengthening the buttocks and abs. Repeat the bridge 15-20 times.

13. Table posture

The table pose is another effective lower back exercise. Take a table position and stay in this position for 20-30 seconds, repeat in 2 sets. Please note that the hips, abdomen, shoulders, head should be in the same line. Legs and arms are perpendicular to the body. This exercise also opens up the shoulder joints well.

An excellent strengthening exercise for the muscular corset is the plank. Take a push-up position, the body should form one straight line. Hands are located strictly under the shoulders, the stomach and buttocks are tightened. Hold this position for 20-30 seconds. You can repeat the exercise in 2-3 sets.

From the plank position, take the position of the “lower bar” - relying on the forearms. The body maintains a straight line, the buttocks do not rise up, the back remains straight without bends and deflections. Hold this position for 20-30 seconds. You can also repeat the exercise in 2-3 sets. After completing the planks, lower yourself into child's pose and relax for 1-2 minutes.

Thanks again to youtube for the images. Allie The Journey Junkie.

7 videos from lower back pain in Russian

We offer you a selection of videos for the back in Russian, which will help you get rid of lower back pain at home, strengthen your back muscles, and restore lost mobility of the spine. Workouts last from 7 to 40 minutes, so everyone can choose the right video for low back pain.

1. For the lumbosacral spine (20 minutes)

2. Exercises for the lower back (7 minutes)

3. For lower back pain and strengthening (14 minutes)

4. Improvement of the lumbosacral region (17 minutes)

5. Yoga based lower back exercises (40 minutes)

Exercises 17-19 are appropriate for most individuals with chronic lumbar and sacral conditions.

Purpose: training the muscles of the body, strengthening the spine and developing its functionality.

Exercise 17 Starting position: lying on your back, arms along the body, legs slightly bent.

Tighten the abdominal muscles, without holding your breath and without straining, so that they become hard, put your hand on your stomach to control (Fig. 123). Repeat the exercise 10-15 times.

When performing this exercise, the lumbar spine curves slightly upward. In addition, the tension of the abdominal muscles allows you to “find” them, which is important for further exercises.

Lite version . If there are painful sensations, the exercise can be modified: put your feet on the floor to the right or left. After this exercise is fully mastered, you can move on to the next one.

Rice. 123. Exercise 17

Rice. 124. Exercise 18

Exercise 18 Starting position: lying on your back, arms along the body, legs extended.

Raise your upper body while holdingfeet all the time on the floor. Maintain this position for 10 sthen slowly return to the starting position. Rest 5-10 s. Repeat 10-15 times.

The exercise is easier to perform with arms extended forward (Fig. 124), you can complicate it by placing your hands on the back of your head.

Purpose: This exercise develops the abdominal muscles well. The number of repetitions is determined by the state of the person: execution should not cause pain in the muscles of the abdomen or back.

Rice. 125 a, b. Exercise 19

Exercise 19 Starting position: lying on your back, legs slightly bent. Stretch your right hand forward, while resting your hand on your left knee.

Bend the left leg, while resting on the knee with the right hand and preventing it from approaching the head (Fig. 125, a). Do the exercise with effort for 10 s. Rest 10-15 s. Repeat 5-10 times. Then change the position in the starting position so that the left hand rests on the right knee (Fig. 125, b). Repeat 5-10 times. In the pauses between exercises, lying on your back, relax the muscles of the arms, torso and legs. This state is easier to achieve if you first tighten the muscles.

Purpose: trains the oblique muscles of the trunk and back. The pain in the muscles that appeared after the first classes disappears after a few days.

Exercises 20-22 can be used for chronic diseases of the lumbar and sacral spine, as well as for acute forms of diseases of the lumbar spine.

Purpose: development of flexibility of the spine and muscle training.

Exercise 20 Starting position: lying on your back, hands on the floor, legs slightly bent.

Place both feet on the floor to the right of the body, while turning the head and upper body to the left. In this case, the spine is strongly bent in the lumbar region. In this position, it is also recommended to make a series of small "swinging" turns, provided that this does not cause pain. Remain in this position for about 5 s (Fig. 126, a). Then put your legs to the left of the body, while turning your head and upper body to the right. Remain in this position for 5 s, simultaneously making small, “swinging” turns (Fig. 126, b). Repeat all exercises 10 times. Breathing: inhale - when changing postures, exhale - when turning.

Rice. 126 a, b, c. Exercise 20

Rice. 127 . Exercise 21 Rice. 128 . Exercise 22

If it is difficult to perform the exercise in the above variant, you can make it easier: shift your legs to the sides without lifting your shoulder blades off the floor and without turning your head and upperparts of the body in the opposite direction (Fig. 126, c). This is enough to train the flexibility of the spine.

Exercise 21 Starting position: kneeling in front of the support, put your head and hands on it. Bend your back as high as possible (Fig. 127, a). Stay in this position for a few seconds, then bend your back as far down as possible (Fig. 127, b).

Repeat 5-10 times, avoiding back pain.

Exercise 22. Initial position:as in exercise 21 or on all fours.

Arch your back first to the right, then to the left (Fig. 128). Bend as much as possible, but avoid painful sensations. Repeat 5-10 times.

Exercise should be performed slowly so that it is easier to control your movements and sensations. Such control is also useful in everyday life, for example, when walking.

Exercises 23-25 ​​are recommended for acute pain in the lumbar spine, but may also be used in acute and chronic forms of diseases of the lumbar and sacral spine.

Purpose: by stretching the spine, to separate the vertebrae in order to relieve pressure onpain sensitive tissues.

Exercise 23 . Starting position: standing in front of the open door, fixed with a wedge, grab hands on its upper edge (if necessary, stand on a bench or chair).

Bending your knees, hang on straight arms (Fig. 129). The resulting stretch reduces pressure on discs, spinal nerve roots, joints, and other sensitive tissues. Remain in this position for at least 1 minute, then rest for 10 minutes (see Fig. 59). Do the exercise 2-3 times a day.

Exercise 24 Reinforce the crossbar, for example in a doorway. Starting position: "hanging" on straight arms.

Carefully turn the body alternately to the right and left (Fig. 130). At the same time, try not to strain your neck, shoulder girdle and back - the body should be as relaxed as possible. (Tight back muscles prevent the effect of stretching under the influence of body weight and thereby reduce the benefit of the exercise.) The duration of each "hanging" is 1-3 minutes. Exercise is recommended to be done several times a day.

Rice. 129. Exercise 23

Rice. 130. Exercise 24

Exercise 25 . A more effective way to stretch the spine with a special homemade device (Fig. 131, a). On the one hand, a strong cord clings to a special fastening on the back of the corset, on the other hand, to the headboard. Initial position: lying on the back, stomach or side (depending on which position is the least painful), the corset is tightened. Legs extended towards the back of the bed where the cord is tied. Grab the back of the bed with your hands and pull yourself up so so that the cord is taut (Fig. 131, b).

Rice. 131 a, b. Exercise 25

In this position, unlike sagging on the arms, it is very easy to control the applied force: the greater it is, the greater the effect of stretching. If pain or discomfort occurs, it is enough to open your hands to stop the effect. In addition, relaxing in this position is much more convenient and easier than in the "sagging" position on the hands. The force applied should be no more than you can feel a stretch in your back. Duration of exercise 15-30 s, rest 30 - 60 s. Total training time (sipping-rest) 15–20 minutes (or until the pain is significantly reduced).

After completing the exercises, you should rest in a comfortable lying position for 30-60 minutes.

Purpose: to give elasticity to muscles and strengthen their .

Exercise 26 Starting position: sitting on a flat place, stretch one leg in front of you, the other, bending at the knee, set aside.

Lean forward to the outstretched leg, trying to reach the wall with your hands (Fig. 132). If this exercise is done vigorously enough, you can feel how the muscles on the back of the thigh of the outstretched leg “stretch”, attaching to the bones of the pelvis. Repeat 10 times.

Change the position of the legs and repeat the exercise 10 times in a new position.

Exercise 27 . Starting position: standing at the table, lean on it with your hand. Put one leg far back, the other forward, knees slightly bent. Bend the forward leg even more and at the same time tilt the upper body back. Remaining in this position, “pull” the muscles about 10 times (Fig. 133).

In this position, the muscles of the front side of the thigh of the leg set back are “stretched”. Repeat the exercise 10 times and switch legs. “Pull” the muscles 10 times in the new position.

Rice. 132. Exercise 26

Rice. 133. Exercise 27

Exercise 28 . Starting position: lying on your stomach, straight arms and legs slightly apart.

Raise one leg as high as possible. Hold it in this position for 5-10 seconds, then lower it (Fig. 134) Do the same with the other leg. Repeat 10 times.

Purpose: the exercise strengthens the gluteal muscles, which are weakened in most cases, which in turn corrects the posture.

The exercise is most effective when performed with straight legs, however, if this is difficult, you can initially bend them a little at the knees.

Exercise 29 Massage of the large muscles of the back, passing along the spine, is useful and pleasant. At the same time, the muscles soften, acquire elasticity, and there is also a psychological effect: a feeling of relaxation and improved well-being. Starting position: lying on your stomach on a soft base.

Article publication date: 03.12.2014

Date of article update: 02.12.2018

The main therapeutic measure that gives guaranteed success in case of damage (destruction) of the intervertebral discs is the strengthening of the muscles of the back, buttocks and thighs. That is why doctors and patients should pay special attention to the mandatory implementation of exercise therapy for osteochondrosis of the lumbar spine.

You can start classes only after consulting a neurologist. With some complications of osteochondrosis, therapeutic exercises may be strictly contraindicated, or only some exercises may be allowed.

Lower back exercises at home. Click on the picture to enlarge

Lesson plan, general rules

All are divided into three groups:

performed at the first stage of the acute period (with severe pain);

performed at the second stage of the acute period (with the weakening of pain);

performed during the period of remission (pain is minimal or even absent).

It is important to strictly adhere to the lesson plan and not mix exercises from different blocks.

You can do physiotherapy exercises at any time of the day, the main thing is that an hour or more passes after eating.

When performing a complex, movements should not cause pain. Otherwise, this is a signal to abandon a particular exercise or reduce its amplitude.

To achieve the maximum effect from therapeutic exercises for osteochondrosis of the lumbar spine, it is necessary:

• practice daily;
• exercise at a slow pace concentrating on the work of the muscles;
• remember to breathe properly;
• tell your doctor about all the results and questions that arise.

Getting Ready: Clothing and Equipment

Basic clothing requirements:

• It should not restrict movement, but not be too spacious.
• Clothing should be light, made of natural materials, but warm enough so that the lumbar spine does not get cold. The best option- dense cotton fabric (it is possible with the addition of wool).

For physiotherapy exercises, you will need a thick roller, which is placed under the shins while exercising in a prone position - this removes excessive load from the lumbar spine. The height of the roller should be such that it can maintain a right angle between the thigh and lower leg.

Well, let's move on to practice.

A set of exercises in the acute period

Since in the acute period of osteochondrosis, patients observe bed rest, the set of exercise therapy exercises is aimed at improving breathing and is of a general strengthening character. It is performed in the supine position on the bed (if it has a hard orthopedic mattress) or on a thick carpet (on top of which a gymnastic rug is laid). The number of repetitions of exercises is 8–10, but less is possible (depending on how you feel).

Ten exercises for the first stage of the acute period

Lie on your back, bend your legs at the knees, put a roller under your shins so that there is a right angle between your thigh and lower leg. Alternately bend your fingers into a fist and unbend. Alternately bend and unbend the legs in ankle joint.

Lie on your back left leg bent at the knee, the foot rests on the surface of the bed, the angle between the lower leg and thigh should be sharp, the right leg is straightened and lies on the bed. Slowly, sliding the heel along the surface of the bed, bend the right leg to the position of the left, then also slowly unbend. Repeat 8 times. Change the position of the legs, perform the exercise for the other leg.

IP exercise number 2 of this block. Slowly move your right leg to the side. Repeat 8 times. Change the position of the legs and repeat the exercise for the left leg.

IP number 1. Alternately straighten your legs at the knees. The loin remains firmly pressed to the bed, movements are made only in the knees.

Lie on your back, both legs bent at the knees, feet resting on the surface of the bed. Alternately pull the bent legs to the stomach. The range of motion depends entirely on pain.

IP is the same (No. 6). Alternately take your knees to the sides - "frog".

IP number 1. Alternately rotate the feet in the ankle joint clockwise.

Lie on your back, legs straight, extended, arms along the body, palms up. Bend both arms at the elbow joint - take a deep breath, unbend - exhale.

IP number 1. Diaphragmatic breathing within 1–2 minutes: while inhaling, stick out your stomach as much as possible, while exhaling, pull it into yourself.

This complex of physiotherapy exercises can be performed 2-3 times a day, depending on how you feel.

Seven exercises for the second stage of the acute period

We turn to exercises to train the muscles of the press and buttocks. Before proceeding to this block, complete the previous complex.

Lie on your back, both legs bent at the knees, feet resting on the surface of the bed. While inhaling, slowly lift the sacrum up, leaning on the lower thoracic spine, linger for 1 second at the highest point, and slowly lower while exhaling.

IP is the same. Inhale deeply, while exhaling, slowly raise your head, tensing your abdominal muscles. Return to starting position while inhaling.

Lie on your back, legs straight, extended, arms along the body, palms down. Inhale, exhale and tighten the gluteal muscles, hold the tension for 8-10 seconds. Relax, take a deep breath.

IP is the same. Sliding the heel on the bed, slowly pull it as close to the buttock as possible, stay in this position for a few seconds, slowly straighten the leg. Repeat for the other leg. Do 8 repetitions. Then repeat the exercise, but with both legs at the same time.

Lie on your back, arms extended along the body, legs bent at the knees, placed under the shins so that a right angle remains between the thigh and the lower leg. While inhaling, leaning your feet on the roller, slowly raise the pelvis up, stay in this position for a few seconds, while exhaling slowly return to the starting position.

Get on all fours on the bed. Slowly, sliding the brushes on the bed, sit on your heels with your buttocks. Return to starting position.

Get on all fours on the bed cervical region the spine is relaxed, the chin is close to the chest, the gaze is directed downward. Take a deep breath and slowly bend in the lumbar spine ("cat"), linger for a few seconds in this position, exhale to return to the starting position. Do not bend your back down, do not raise your head!

Thirteen exercise therapy exercises during remission

Therapeutic gymnastics in the subacute period of lumbar osteochondrosis gradually includes an increasing number of muscles in the work. Exercises for the subacute period are best done on the floor, on the carpet.

Any complex of physiotherapy exercises should be completed with 2-3 minutes of diaphragmatic breathing.

This main exercise therapy exercises when the lower back is affected by osteochondrosis, which are guaranteed to give an effect. Exercise regularly and be healthy!

Owner and responsible for the site and content: Afinogenov Alexey.

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