Exercises for the muscles of the lumbar spine. Exercises for the lumbar spine

The appearance of pain in the back of the back does not surprise almost anyone. But all write off the unpleasant symptoms for fatigue, incorrect posture or pose, in which we spend most of the time. But often these signs tell us that we have osteochondrosis, myalgia, hernia or pinching of the vertebrae. All these diseases require drug therapy, but do not forget about the exercises for the lumbosacral spine. They will speed up recovery and relieve pain.

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Features of treatment

The zone of the lumbar spine is experiencing serious loads. And they can enhance in sports, lifting weights and other loads. All these factors contribute to the rapid wear of intervertebral disks, the occurrence of hernia and other unpleasant diseases.

The gymnastics directed to the lumbosacral department has the following effect on the human body:

Reduced pain and uncomfortable sensations.
Restoration of immunity.
Increase endurance.
Strengthening the muscular corset of the back.

Exercises, affecting the focus of the defeat, relieve pain and discomfort. Also with the admission of medicines, you can remove the inflammatory process.

Therapeutic physical culture is shown to all patients with the problems of the musculoskeletal system, despite age or body. But before starting the complex, you must consult with your doctor. It is necessary so that he prescribes the right complex, picked up the optimal number of the necessary exercises and gave clear recommendations for their implementation.

Benefit from class

The appearance in the lumbar pathology and disorders may be due to a variety of factors - starting from genetic predisposition And ending with the wrong way of life. Therefore, the use of gymnastic exercises is recommended for everyone, given that they can be performed and as preventing the disease of the musculoskeletal system.

Therapeutic gymnastics is one of the most effective ways Combating diseases and degenerative changes in the joints, cartilage and muscles of the spinal column. It is also worth noting that if you begin to apply gymnastics in the early stages of the development of the disease, it can only be suspended in this way. In some cases, the LFC prevents tissue destruction.

Basic exercise purposes:

Strengthen the muscular tone of the back.
Return the vertebrae into place in hernia.
Stretch muscle back tissue.
To overcome the pinching of the nerves.
Restore the elasticity of the disks.
Eliminate pain.
Elimination of intervertebral hernia.
Accelerate the process of recovery.

Indications for holding

Be sure to perform exercises needed under the following diseases:

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

Contraindications

Despite the fact that therapeutic gymnastics is quite useful, there are some contraindications in which it is strictly prohibited:

Internal bleeding.
Heart disease in the acute phase - stroke, heart attack.
The acute phase of the disease of the back and the vertebral column.
Complications of chronic ailments.

LFK complex

Doctors and other specialists have developed special complex For the treatment of the spinal column, in particular, the lumbar department. The LFC strengthens the muscles of the lumbar-sacrive department and helps stretch them, make more elastic and elastic. But remember, in order to get the result, you need to make maximum strength and gain patience, because time must pass a lot.

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

You need to do the exercises constantly, you should not pass without a good reason for classes, as it is one step back in promotion to recovery.
Therapeutic physical education as a separate treatment method can only help if the disease has noticed its development in the first stages. In the rest, it is necessary to combine the exercises from medical gymnastics With the admission of medication drugs.
It is strictly forbidden to do exercises if the disease is in the acute phase, there is intensive pain and discomfort.
When performing gymnastics, you need to be moderate. Do not in the first stages do everything at the maximum. The body and body should get used to the loads, only so they will respond as a positive way to gymnastics.
If the painful syndrome is worn during pregnancy, then before starting execution you need to consult with the doctor. It is necessary to not harm or a woman nor a child.
During the exercise, you need to dress comfortably. Clothes should not shine movement, squeeze the organs.

Content

One of the main causes of the occurrence of intervertebral hernia is hypodynamine. For the treatment of pathology, doctors use specially designed adaptive gymnastics, which includes many exercises of different intensity. The essence of therapeutic technique is help in restoring the work of the spine, an increase in muscle tone, getting rid of pain.

What is the hernia of the spine

Modern man has a majority of time engaged in mental labor, moves little, sitting a lot. A low-wear lifestyle negatively affects the spine, provoking the development of intervertebral hernia. The disease is the most common ailment of the musculoskeletal system, which often becomes a cause of disabilities.

The mechanism for the development of vertebral hernia doctors is well known. The disease occurs when the intervertebral discs performing when walking the role of shock absorbers, go beyond the spine (inside or outward). The absorption of the pulp nucleus after the discontinuity of the dense shell of the vertebra takes several reasons:

hereditary predisposition;
violation of exchange processes;
excessive physical exertion;
unbalanced nutrition;
wrong posture.

Rules for performing exercise

Drug therapy will not save a person from diseases of the musculoskeletal system, and only for a while will remove pain. An integrated approach is to cure the disease: conservative treatment, stretching and special gymnastics for the spine with hernaya lumbar or other part of it. To achieve a positive result, it is necessary to approach the process seriously, not to be lazy, to do therapeutic physical education daily. Basic rules performing exercises for the back in the hernias of the spine, held at home:

start classes only in the absence of sharp pain;
in case of pain, it is necessary to stop gymnastics and do not try to repeat it again;
if the pain is growing, do not independently appoint an anesthetic drugs - consult a doctor;
you should not do sharp twisting, jumping, blows, shocks to avoid the displacement of the spine discs;
divide the complex for several short occupations during the day (from 2 to 6);
begin to engage with minimal loads, increasing the complexity gradually.

Complex for strengthening muscles back

The main purpose of conducting therapeutic gymnastics is to strengthen and stretch the muscles of the spine. Such treatment allows you to speed up the processes of regeneration, which lead to a decrease in the size and complete absorption of hernias. The LFC in the hernia of the lumbar spine helps not only to strengthen the muscular corset, but also to improve the nutrition, blood supply to the affected vertebral structures, remove the muscular voltage. In addition, regular physical activity leads to an increase in the total tone of the body and improved mood.

In acute period

Eliminate the unpleasant sensations in the limbs, significantly improve the patient's condition will help exercises to strengthen the muscles of the back in the intervertebral hernia, which can be performed during the exacerbation of the disease. The gymnastics in the acute period is aimed at relaxing the muscles of the affected segment, but eliminates the direct load on the vertebral pole. In parallel, exercises with load on legs, arms and other parts of the body are carried out. This unique combination helps to achieve the maximum result in the treatment of the disease.

Some exercises for the back in the hernias of the spine in the acute stage of the disease:

Lie on the back, close your eyes, relax as much as possible. Perform deep breaths / exhalations for 5 minutes.
Lying on the back, slowly pull your leg socks. Feel the spine stretching, then return to the original position and relax.
In the same position, bend your knees, sliding movement tighten your legs to yourself without tearing off the floor from the floor. Grasp the legs of the tibia, press to yourself, the chin try to reach your knees. Start for a while, then return to the initial position.

In the remission stage

At the end of the acute period, charging in the hernia of the spine becomes more complex. It should be remembered that all the exercises should be performed after agreeing with the doctor, since in many cases the pulling of the spinal column leads to even greater muscle spa and severe pain. In the remission stage, the LFC is prescribed individually depending on the localization of the hernial protrusion.

Exercises are performed from 5 to 15 times in the position on all fours, lying on the back or abdomen. You can use phytball (big ball), small gymnastic ball or other devices. Allowed to visit the pool. The exercise on the horizontal bar should be carried out only after consulting with the doctor. The movements are aimed at stretching the spinal column by turning, flexions, extension.

For the lumbosacral spine

LFC with lumbar-sacral hernia helps strengthen the muscular corset, develop compensatory-adaptive mechanisms to restore physiological equilibrium, improve blood circulation, reduce disk protrusions, eliminate the blocking of nerve roots. It is important not to exceed the user-allowed load and stick to the gentle regime so as not to aggravate the situation. Approximate exercises With hernia lumbar spine:

Lie on the stomach, and your hands pull out. Raise slowly legs and arms, bending body. Hold the pose within 3-5 seconds, then drive even more, feeling the tension in the lower back. Sleep too slowly at the starting point.
Lying on the stomach, bend in the elbows of your hands, stand up the floor with the palms. Slowly raise your leg, in which he does not give pain, and beyond the back. Hold the position of 3 seconds, after which you go back.
Begin on all fours, when you breathe, hurt, and hold the deflection of 2-3 seconds. When you exhale, get back down and also hold back, then return back.

For chest

More often defeat in the chest department occurs after osteochondrosis or injury. The hernia develops slowly, so it is important to diagnose it at an early stage. The gymnastics during the damage to the thoracic spine provides the ability to breathe normally, improves the mobility of the spinal column. Exercises for strengthening muscles back:

Sit on the chair, put your hands behind your head, drive back so that the back is pressed to the back. After lean forward, delay and return back.
Lie on the back. Put the roller with a diameter of 10 cm under the region of the chest. Hands out the head, drive it in the back, breathe, after which lift up the body and exhale. Repeat the exercise by promoting the roller along the spine.
Lie on your back, bend your knees. Raise the lower back, supporting her hands to form a small bridge. Lock in this position, then drop back.

For cervical

If the cervical spinal column is affected, then all exercises are performed without power load and sharp movements. Ideally, the gymnastics should be started under the control of an experienced specialist who is aware of the diagnosis and manifestations of the disease. Outside the exacerbation of the disease exercise is more intense, the large amount of movements are allowed. LFC with hernia cervical department Spine:

Become on all fours, lower the head slowly down, so that the spine is pulled out under her weight. Stay in such a post about 2 minutes.
Lie on your back, hold the head on the weight. Slowly raise up straightened leg. Keep it at a distance of 15 cm from the floor for 3-4 seconds, then lower. Repeat the same with the other foot.
Lying on the back, twist the "bike" by the legs alternately (first right, then left). Start from 30 seconds, adding time gradually. As a result, each leg should be load up to 2.5 minutes.
Lie on the stomach, put your hands parallel to the body. Quickly bend the knees alternately, trying to reach the heels to the buttocks.
Begin on all fours, get back, raising up the chin. Then you argue the arc, lowering down my head. Repeat the exercise several times at a slow pace.

Sergey Bubnovsky exercise complex

Famous Russian professor, Candidate of Medical Sciences Sergey Mikhailovich Bubnovsky developed a unique technique to restore the spine. The essence of therapeutic gymnastics is the maximum inclusion of internal reserves of the body. The unique technique was developed by the doctor after the injury of the back, when the forecasts of the Bubnovsky specialists were guaranteed disabilities. Today, these exercises are used even in weight loss programs. The principles of therapeutic complex Sergey Bubnovsky:

full muscle relaxation, which gives an excellent opportunity to remove swelling and inflammation, to eliminate pinches that give severe pain;
deep teaching of muscles that are almost not involved in everyday life;
stretching the spinal column, which makes it more elastic;
strengthening muscle frames by study abdominal press, pelvis, back, legs and hands;
absence medical treatmentwhich gives many side Effects;
minimum of contraindications (pre-infrack state, oncology, hypertensive crisis, after surgery).

Basic exercises for the spine with hernia in the lower back of the Bubnovsky:

"Cat". Standing on all fours, hold on Rivne and relaxed. When inhaling, try to round the back very much, stay for a few seconds and return back. When you exhale, you swing up to the other side.
Walking buttocks. Sit with a straight back and elongated legs. With the help of the buttocks, pass the meter forward and go back.
Semicraft. Lie on your back, straighten your hands along the body. When you exhale, lift the pelvis up and pull the highest possible. When inhaling, return back.

Video: Cat Exercise Technique

Power training according to the method of dicul

Effective therapeutic exercises for the back in the hernia of the lumbar department developed both Dr. Dikul. The technique connects in itself respiratory gymnastics, yoga elements, positive psychological setting. An important condition is permanent classes at least three times a week. Approximate complex Exercises in the hernia spine:

Lie back on the floor, attach to your feet rubber ribbon. For training (you can a towel that is stretched). Turn to the maximum angle to the right left thigh with a slow amplitude. Shoulders and headings remain motionless. Hold for 2-3 seconds, then return back. Repeat the exercise by the second thigh.
Lying on the back, spread your arms to the sides, closer legs by pulling socks on yourself. To fix the lower limbs, tie them with rubber bandages. Send your legs to the left, sliding footsteps on the floor, stay, then repeat the movement to the right.
Lie on the stomach, heels are silent into any item, your hands pull forward. Raise the torso slowly up to the maximum height, bending your back. Hold down, then lower the case back.

Classes on the blackboard Evmenova

Excellent proven charging in the hernia of the lumbar spine according to the Emminov method. Treatment includes a set of exercises on the board (a profilaterator), on which spine muscles are effectively developed. The set of the simulator includes a loop for training the cervical spine. Evminov's board is a wooden, well-tailed tool that is attached at a certain angle to the wall. The angle of inclination and movable handles are adjusted depending on the exercise performed. Exemplary movements in the hernia of the spine on the Evminov chalkboard:

Lie back on the board, legs come together together. Steps turn right and left alternately.
The position of the body is the same. Stop pulling to yourself, tilting the head at the same time, pressing his chin to chest.
Lying on the back, bend smoothly right leg In the knee, promoting slowly stop on the board. Then remove the knee to the right, hold back and return back. Repeat the exercise for the left leg.

Video

Attention! The information presented in the article is familiarized. Article materials do not call for independent treatment. Only a qualified doctor may diagnose and give recommendations on treatment, based on the individual characteristics of a particular patient.

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Back pain - a rather unpleasant phenomenon that you can endure for a long time. But in one not the most beautiful day, such discomfort may lead to some violations of the motor function, the numbness of the legs, the inability to move or even get out of bed. If you are seriously thinking about the fact that in the near future you will have to cancel most of the plans due to the patient's back, you should pay attention to the medicinal gymnastics. This is a very simple and affordable way to get rid of unpleasant sensations for a long time. Training at home, you can achieve large success With regular and high-quality classes with complete dedication.

What is the goal of gymnastics for the lumbar and sacral spine

Throughout life, our spine is regularly subjected to negative environmental impact. Various pressure factors, jumps, blows, falls and other injuries destroy the structure of the spinal column. Walking on two legs in the vertical plane also has a devastating effect on the lumbar portion of the spine, which is forced to keep the frame of the whole torso.

Back Pain - Payback for Strying Man

How the spine changes throughout the life:

stabilizes the inner substance of the disk;
reduced elasticity of connective tissue;
the mobility of the parts of the spine and individual vertebrae relative to each other is reduced;
reduced the volume of intervertebral discs;
bone-cartilage protrusions on vertebrae, referred to as osteophytes;
the degree of functional bends of the spine - lordosis and kyphosis increases;
the length of the spine decreases, in old age it can be up to ten centimeters from the original.

Basic effects from exercise

Each exercise in the rehabilitation course of therapeutic gymnastics wears its definite goal. It is unacceptable to use them without knowledge and ability to correctly perform, as this can greatly harm the process of regeneration and restoration of the body tissues. If you observe all the features and do not rush with the process of training, you can achieve stalking results for a short time interval.

The short-term effect is achieved in the first few classes. In order for the changes to be saved for a long time, it is necessary to strictly adhere to the schedule.

Table: Effects from the use of exercise

Short-term effects	Long-term effects
stimulation of venous and arterial blood circulation in amazed tissues	activation of metabolic processes in the connecting substance, improved cell power in the molecular level
reducing the intensity and power of the load, daily acting on the vertebral pillar	formation of healthy I. smooth posturethat will continue throughout life
stimulation of the synthesis and activation of the body's immune cells: your immunity reacts much faster to infection	increase muscular fabric, increase the mobility of the joints
formation of resistance to external influences (blows, pushes)	prevention of apato-depressive states, figures, psychosis
inhibition of inflammatory processes in the tissues	stabilization of hormonal background
slow degeneration and destruction of cells	improving the mood and general tone of the body
normalization of lymphatic outflow	reducing waste and pain in the damage zone

Important principles of gymnastics

Therapeutic gymnastics in the hands of a skilled specialist - a truly magic tool, with which you can return yourself to the usual rhythm of life. But it is not necessary to break your head to throw in the omut of physical activity: to begin with, it is necessary to understand some rules and restrictions for yourself, as well as to consider the fundamental principles on which therapy is based on. Without their observance, any course of exercise will not bring desired resultor it will be short-term.

Table: The principles of therapeutic gymnastics

Name	The essence of the principle
Principle of individuality	each patient is assigned its own mode of classes, a specific view and number of exercises.
Principle of innovation	it is recommended to add new tasks every week of classes to develop all muscle groups.
Principle of regularity	if every day is given training from fifteen to forty minutes a day, you can achieve good results
Principle of gradual transition	it is necessary to strictly observe the sequence "from simple to complex, from more to less": first the small muscle groups are trained, and then large
Cyclic principle	it is impossible to continuously redistribute the body: timely pauses to normalize the breath will help cope with the load and easier to carry it
Principle of connection	therapeutic physical gymnastics is not assigned isolated: a combination of exercises with medicines, alternative medicine, folk techniques and massage will give the best result

Who should not do the exercise

Unfortunately, with all weightful advantages Medical physical gymnastics, it can not be appointed to all people without exception. The goal of the exercise is to adapt the body to life in conditions of a changed body, restore the mobility of the spine and joints. When using some groups of exercises in people who have a long time have chronic recurrent diseases, you can provoke an aggravation of the ailment.

Never assign yourself exercises yourself: it can bring harm.

Pathology under which it is worth refraining from physical exertion:

shock condition (allergic, septic, toxic shock);
acute period of any injury;
early postoperative stage of recovery;
disturbability of blood and recurrent bleeding;
diseases of the respiratory, digestion, vessels and hearts in the aggravation stage;
neuropsychiatric diseases (schizophasia, delirium, dusk personality disorder);
acute infectious diseases;
some genetic diseases associated with a serious coordination disorder;
oncological diseases in the period after chemotreage;
open wounds and bleeding;
recently transferred brain concussion;
rheumatic heart and joint diseases in the aggravation stage.

Indications and contraindications to perform exercises on the bottom of the back

Not all diseases of the lumbosacral spine need a mandatory exercise. Like any means of treatment, gymnastics requires its justifications for appointment.

Indications for exercise:

lagnical in the latent phase;
muscle tension and spasms;
late post-trap or postoperative period;
long immobilization;
not complicated spine hernia;
violation of the stability of the spinal column;
formation of osteophytes;
increased fatigue and muscle weakness;

Contraindications for exercises:

osteochondrosis in the aggravation stage;
recently transferred surgery on the spine (less than a week);
hypertensive crisis;
violation of coordinating movements;
complicated hernia;
pinching of vascular-nerve beams;
the presence of internal hematoma.

If you still doubt whether you can do the medical gymnastics at home, be sure to consult your doctor. Perhaps for optimal solution Your problem will have to significantly change some techniques.

How to prepare yourself for lessons at home

Attend classes B. sports Hall It can afford not every person. Often it is absolutely not enough time to get to workout because of work and home affairs. To restore your spine at home, you will not need to buy complicated simulators.

Required exercise inventory:

dumbbells weighing one to three kilograms;
gymnastic rug or mat;
wooden or plastic stick;
leggings or sports pants and comfortable T-shirt;
socks or light sports shoes;
small rod.

Requirements for the area for classes:

free room in which you can stretch into full growth on the floor without damaging furniture;
the presence of sources of natural and artificial lighting;
availability of ventilation or windows indoors;
if possible, a large mirror and a tape recorder.

Open window - Excellent ventilation system in summer

Therapeutic and preventive complexes of classes in various diseases and injuries

For each pathological condition, it is important to choose a unique set of exercises, which will make the most to work the damage zone. You can not engage in the first video that fell on the Internet: it can aggravate the pain or cause irreversible damage. Consultation with a medical rehabilitologist is a mandatory event before the start of any training.

Observing these simple rulesYou will provide a quick and painless recovery period. Currently, there is a huge selection of exercises for all organs and systems. So as not to get confused in this set and commit right choice, carefully examine the literature on your disease and consult your attending physician.

Gymnastics after the operations and injuries of the spinal column

The recovery period after the injuries of the spine and the spinal cord is traditionally considered the most difficult. Rehabilitation lasts from six months to two years. The lumbar and sacral spine sections are more often subjected to fractures, bruises and dislocation. That is why it should be paid to their development with gymnastics.

Doctors prescribe gymnastics after the acute period of injury goes

Maintenance gymnastic exercisesused to recover after injury:

From the position of lying on the back, put both drawn hands on the honey. Try to slowly and smoothly deploy the pelvis to the side, while not changing the position of the chest. Repeat at least twenty times.
With the help of a hung over the bed, make lifting and lowering the pelvis. The legs should be straightened. It is recommended to repeat thirty times before reaching the desired effect.
From the position of lying on the stomach, try to reach my ankles, having rushing my back. Try to hold out one or two minutes.
Stand up opposite the wall or stable solid surface, go on her palms, squeezing the legs on the width of the shoulders in such a way that your figure formed with the surface of the sharp angle. Make bending and extension of hands at least thirty times, keeping your back smooth. When performing, you can feel the lung tension, which is associated with the activation of the muscle lens groups.

Video: Gymnastics after injury and operations

Pilates for the back

Pilates is a completely unique technique of exercises, which will make it possible to return to the spine former mobility. Each exercise must be repeated from ten to fifteen times. If your strength is already on the outcome, start with a fivefold repetition, adding one day each day.

Course of Pilates for Lannumb:

Install the feet on the width of the pelvis, lower the shoulders and blades. Inhale and tilt the housing forward. Return to the original position on the exhalation.
From the initial position on all fours, when inhaling, the backs of the back and delay for fifteen seconds, in parallel, straining the muscles of the press. On the exhale, relax your back and stomach.
From the same initial position slowly pull the right leg back, then lift it up. The weight of the whole body is concentrated on his hands and the second leg.
From the position of lying on the stomach, try without the help of hands and legs, straining only muscular groups Back, roll over on any side. If you have done it from the first time, you can only envy your flexibility. In other cases, continue to train hard.

Video: Pilates with lower back pain

Exercises for strengthening muscles

If the cause of the back pain lies in the weakness of the muscular corset, which may occur after a long motor rest (complex fractures, paralysis and paresis, coma), it is necessary to refer to the methods of therapeutic physical culture. Grow out muscular weight You can only comply with the mode of sleep and rest, stabilize training and proper nutrition.

Healthy nutrition will help strengthen the muscles

Exercises for strengthening the muscles of the lumbar-sacrive department:

Take in the hands of the weight weighing no more than two kilograms each. Press them to your chest and begin to squat. Having dropped as deep as much as possible, dig up. When climbing up again bring hands to the chest. Repeat twenty or twenty five times.
Raise your hands with squeezed dumbbells above your head and slowly push the leg bent into the knee forward. Your task is to evenly distribute the weight of your own body and linger in a steady position for at least one minute, performing spring movements by foot.
From the position standing as much as possible to spread the legs. Hollowing the dumbbells in the hands, take the slopes alternately in both directions, making a break between approaches for thirty seconds. The number of executions in one approach should not exceed six slopes.

Video: Strengthening muscles of the lower back exercise

Yoga course

Yoga has gained popularity in our country in the distant eighties. Now this is a widely developed direction of alternative medicine, with which you can get rid of many ailments. Most of the yoga exercises are based on circulation internal energy Human spirit on his cure. It is believed that at the same time it is necessary to occupy a certain position called asana. Each of them stimulates its muscle groups, forcing your biological energy to work for you.

Which asans are used for the treatment of the lower back and the sacrum:

Asana dog muzzle down: From the position on all fours, raise the pelvis up, straighten your legs and arms, slightly increasing the distance between them. Your body, bent back and straightened limbs must form an even angle relative to each other. So the blood sticks to the desired parts of the body, stimulating the regeneration of tissues.
Asana Dog Morked Down - With this exercise, blood supply is improved
Snake Pose: From the position of Löj on the stomach, make the chest, straighten your hands and strain the spine. You can bring elbows.
Hissing snake - the perfect pose for back relaxation
Asana Petal: Place a pillow under the buttocks, make a tilt forward and delay in this position for two minutes.
Asana Petal helps stretch back
Asana Floating boat is also performed on a gymnastic rug. Throw back, go on the elbows and lift the legs bent up. This will help remove the tension from the loin and relax the bottom of the body.
Asana boats - With this exercise, you train also neck muscles
Heroic Asana is performed, at first glance, it is very simple: Pretty yourself both legs, put your hands on the hips and straighten your back. Keep the posture as long as possible. You can perform parallel breathing exercises With a small breathing amplitude.
Keep posture - truly heroic lesson

Video: yoga for spine

Technique Bubnovsky

Dr. Bubnovsky for many years has been studying the problems that people arise from loading image Life. They developed a variety of techniques, each of which is aimed at solving certain health problems. A set of exercises to eliminate pain at the bottom of the back is popular for five years.

Exercises are recommended to be performed under the control of the coach

Exercises from Bubnovsky:

Make the shoulders and the population onto the smooth wall. Relax your hands and palms. Place exactly over the surface. Slowly lift one leg on the most distant distance from the floor. With a properly distributed body weight, you can feel how the muscles of the back are strained. Make at least ten times.
From the position of the lying on the back slowly lift the pelvis, keeping the legs bent in the knees. The bottom of the back is very well used in this exercise. As a bonus you get strengthened jagged muscles. Repeat twelve times.
Take weight weighing up to four kilograms in one hand. Make squats, shifting at the lowest point of the weight of one hand to another, at least two approaches of six or eight exercises. If it gets hard, alleviate weight weights or while squats, keep it with two hands.
Take the position with the end of the knees and elbows. Roll back to lowering the bottom of the body to your ankles, gradually straightening the elbows.
From the previous position, raise alternately right hand and left foot, pulling them as far away. The back at the same time should maintain complete immobility.

Video: Exercises from Dr. Bubnovsky

Methods of rehabilitation of the back in Shishonin

The clinic of Professor Shishonin is a medical institution, the main orientation of the therapy and disorders of the musculoskeletal system. Dr. Shishonin has been in front of the clinic of Bubnovsky for a long time before opening its own center. The exercise technique developed by them to restore the lumbar spine is adapted for people with various cardiovascular diseases.

Take into the hands of a flat wooden or plastic stick: it will serve as a guideline. Holding it at the level of shoulders, make rotational movements by the bottom of the body, tightly fixing the top. It is worth repeating at least eighteen times.
Keep a stick at the level of the eye, make squats, trying to get back to the back. It is recommended to repeat such a movement twenty or thirty times.
Make a support on a flat vertical surface with your back. Set the hands above the head, put the palm on the wall. Slowly straighten the hands, entering the position of the semimility: the legs are steadily standing on the ground, while the hands and the upper part of the body form a rounded arch. Strain the lower back and buttocks for a minute.
Build your fingers into the castle on the chest. Bend forward (it is better that you have a support in the form of a table, a window sill or high chair) and pull out your hands, trying to save a straight corner between chest and legs. Hold for two minutes and repeat ten more times.

Video: Dr. Shishonin technique

Isometric exercises

Isometric gymnastics - a unique set of exercises, the purpose of which is the alternate tension and relaxation of the muscles of the back. The alternation of peace and recreation allows the muscles to give certain energy potential and time for recovery. Such technique is used professional athletes For their workouts to prepare for more intensive loads. It is recommended to repeat each exercise from eight to twenty times, depending on your capabilities.

Isometric gymnastics helps to relax muscles

Isometric gymnastics for the back:

Take dumbbells weighing up to three kilograms. Hands place along the body lower dumbbells down. Turn top Torso, at the same time raising dumbbells on the chest level.
Sit on a chair with a solid back, lean and hold the posture. Chin lift up and pull it for one minute. After that, let the body fabric on the chair, relaxing the muscles - this period should not exceed thirty seconds. Repeat at least fifteen times.
Lower on the left side on your gymnastic rug. Maximize the spine forward and up, thus forming the "boat lying on the side". Repeat the exercise on the right side.
Take the rod weighing a half kilogram, lift it up. Make the slopes in both directions, trying not to deviate a lobby by more than thirty degrees.

Video: Isometric Recovery Technique

Technique Stretching Lumbar Department and Sleep

Stretching before start intensive training Used both experienced athletes and children in the lessons of physical culture. Do not underestimate this type of exercise, which not only prepares muscles, bundles and tendons to further loads, but also helps to increase the mobility of the vertebrae and ensures reliable prevention of the back injuries.

Stretching back will prepare you for upcoming training

How to stretch with the lumbar:

Do not make sharp or rippled movements. Slow and smooth action are optimal.
Take a stretch for at least five minutes before the start of your main classes.

Stretching exercises:

Sit on your gymnastic rug and adjust both legs for yourself. Raise the alternately right and left hand up, as if trying to grab something from a height.
From the position sitting with the legs bent in the knees, move your hands on the ankles. Start the chin to put pressure on your feet, straightening them until they find yourself on the mat completely. This stretching exercise will require certain flexibility.
From the position of lying on the stomach, lift the alternately right and left leg bent into the knees to the ceiling. So you can use long muscles Back and make them work.

Video: how to stretch back

Classes for the instability of the lumbar back

The instability of the vertebrae is a rather dangerous phenomenon that can cause compression or pinching of intervertebral nerves, which will lead to loss of sensitive and motor functions.

The instability of the vertebrae is frequent cause back pain

People with such a diagnosis are extremely neatly approaching the choice of a set of gymnastics. Usually medical rehabilitists prohibit use power exerciseSince weight lifting can significantly aggravate the existing situation.

What exercises can be done when instabilities:

Sit on your knees, placing the buttocks on the ankles. Inhale the air into the lungs and bend your back with the wheel, representing yourself an ancient old woman. On the exhale, straighten again. Repeat to ten times.
Go on your hands, reject your head back, and try socks to tighten to your head. If you managed to take this posture, hold it for thirty seconds.
The next exercise must be performed on the side face to the wall. Turn the body to the side, resting his free foot in the wall and not allowing himself to make a complete turn. It is recommended to perform at least fifteen times to secure the effect.

It is useful to regularly lie at least fifteen minutes on a solid and smooth surface: the spine straightens, pathological bends disappear, and the body "remembers" proper position vertebrae.

Video: LFK with rapist instability

Exercises for the treatment and restoration of the lower

To restore and cure the lumbar spine, pay your attention to the aquaaerobics and swimming. It has long been proven that water exercises perfectly train all muscle groups and help develop the respiratory system. The only limitation is - you must have at least minimal swimming skills or be able to stay on the water. Classes in the pool are recommended to visit three times a week.

Hold your hands over the edge of the pool, relaxing the legs and back. Let the water keep you on the surface. Exercise can be performed at a small depth.
Take the position in the pool at which the water will reach the shoulders. Take a special ball and lift it above your head. Make turns around your axis, overcoming water resistance, not less than thirty times.
Put the swimming board under the stomach and relax your back. Laying in this position a few minutes, try to roll over to your back so that the board will be in front of you. Twenty repetitions will be enough.
Swim the pool at least twenty times in both directions. This exercise will only suit those who confidently feel in water and can swim.

Video: Water exercises for back restoration

Possible negative consequences from classes

If you break the workout mode, the sequence of exercise and their technique, there is a risk of occurrence unpleasant consequences. For the treatment of some of them, even surgical intervention may be needed. That is why it is worth special attention Safety techniques at the beginning of their studies both in the gym and at home.

Complications OT. incorrect execution Different groups of exercises:

Formation of dislocation, bruises or even a fracture due to injury: violation of condition and safety conditions can be expensive to you.
Rales and stretching ligaments are waiting for those who begin to perform exercises without prior stretching.
Strengthening the instability of the lumbar spine.
Displacement along the vertebral axis relative to each other.
Development of convulsive syndrome and strong spasms in various muscle groups.
Formation of pain syndrome.
Pumping the spinal nerves, blood and lymphatic vessels.
Transition of chronic disease in the active phase.
Dizziness, nausea and vomiting.
Formation of a psychological barrier caused by fear before the upcoming pain.

The vertebral pillar serves one of the main roles in the life of the body. The quality of human life depends on his health. The gymnastics for the lumbar spine will help to develop and strengthen the musculoskeletal functions of the torso. Exercises proposed in the complex secure the ability of the lumbar bend and spring, holding the body in the right position without risk to fall.

The lumbar spine is of great importance for the entire skeleton. In his "responsibilities" enters the main functions of the musculoskeletal system:

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hold the body in the literal position
the amortization of the spinal column,
ensure body bending almost in half
torso twisting
control for equilibrium in a bent position
endurance with additional cargo in hand and back.

A healthy lumbar department provides a person hardy, elastic torso with good depreciation data. Over time, the biological tissues of the spinal apparatus wear out, the blood circulation in the lumbar part is worsened, bone and cartilage systems become more fragile. Back pain, dizziness, the forces in the body becomes less. Extend the youth of the bone island are capable of exercise.

Specialists have developed many options medical exercisesaimed at strengthening the bone apparatus and the muscular corset of the lower back. Efficiency of classes has been proven many times with doctors and patients. Regular classes Physical education is capable of not only to strengthen the belt, but also to rid some of the soased diseases of the spine.

However, it should be remembered that the physical exertion should be dosed. Before you start charging, you need to consult with a specialist in therapeutic physical education. The doctor will appreciate the individual ability of the patient and only after that will recommend the optimal mode of classes.

The main indicators for the selection effective complex Exercises will be:

patient age
extract from the medical history,
the presence of chronic diseases
suffered injuries
the overall condition of the patient at the time of treatment.

To take into account all the nuances before appointing gymnastics can only be an experienced specialist. The level of blood pressure, pulse in calm state, endurance and temperament. The incorrectly chosen complex can lead to uneven work of the heart and unwanted overloads.

Preheating exercises

Complex exercise, Described below, is submitted with the maximum consideration of all physiological parameters of the person. It will fit almost every person with average health.

Stand straight, hands on the belt. Perform torso turn to the left and right, trying to align the shoulder line perpendicular to the thigh lines.
From the same position, lean forward and back alternately.
Holding hands on the belt, perform circular motions On both sides alternately.
Standing right as much as possible pelvis ahead, trying to reach the nose to the puberty, then ride back, striving to the head.
Bend the legs in the knees, collect them on the sides, shake the basin to the left and right.
Grasp the palms behind the elbows, lean forward, lower the linked hands to the floor, perform several spring sching movements.

These exercises will "dismiss" the spine after a long seating. They will lack the vertebra of the lumbar department, they will accelerate blood on them and prepare the lower back to the next stage of classes. Important! Bring out the following steps of exercises without a warming complex strictly undesirable.

Stretching exercises

The second stage of occupation is carried out using the floor rug. Source to the original position, relax and proceed to execution.

Sitting on a rug, spread the legs to the sides. Alternately, lean to each of the legs, trying to touch the sock. Hold for a few seconds, straighten up.
Sitting on the floor, bend the legs in the knees, hand over to the floor behind the back. Lower the knees to the side as possible, then come back to the original position.
Standing on his knees, closer to socks. Love the pelvis on the floor to the right and left from the folded legs. For complication, you can make hands on the back of the head.
Stand on all fours. Watch your back as close as possible, then burn it as you can down.
From the same position pull one leg back, and the opposite hand forward. Lock for a few seconds, then change the limbs.
Also on all fours, go down on my elbows. Several times with springtime movements raise the straight leg up, then also the second.

With this complex, you spread the links of the lumbar department, we will crush the possible samplers of the spine, the light physical stress will expand the vessels, increasing the space for blood flow.

Firming complex

The next step will be exercises aimed at strengthening the muscular corset around the lumbar department. They will teach muscles to stay in tension, stretch the tendons and strengthen the blood vessels. Exercises are performed lying on the rug.

Important! To go to the floor and get up from the lying position only through the side. Otherwise, you risk throwing the spine.

Bend the legs in the knees, bringing them to the shoulder level. Hands along the body. Raise and lower the pelvis as high as possible, but without strong tension.
Two bent legs together. Lower the knees to the sides, trying to get them floor. Lock for 10 seconds, then return to its original position.
Pull legs. Hands along the body. Raise the torso stretched with your hands, lensing the lower back to the floor. Close to dozen seconds, then go down. 3 times.
Perform the same thing only after lifting the torsa slightly lift straight legs. Attention! Exercise is prohibited by sick herrigeum.
Lying on the floor, pull the hands forward. Slowly rise from the lying position in the sedentary. Then also slowly go down. Feet from the floor do not break off.
Lying on the side, lift your head, hand and leg, delay ten seconds, then go down. Three times.
The same exercise on the other side.

After the completed complex, lie directly, relax, good and happy with pleasure. Then turn the side and get up.

Contraindications

It is important to remember that gymnastics for the belt is not shown to everyone. Patients with some ailments should refuse charging:

osteochondrosis during the period of exacerbation,
hypertension,
hyperthermia
cancer tumors
large vertebrate hernia
tumor processes in groin,
anemia,
vegeta dystonia in the aggravation stage,
acute cardiovascular diseases.

Any physical education class gives a common positive effect. Gymnastics warms the body, making plastic frozen solid tissues. She accelerates blood, forcing it to reach the most remote areas. The overall effect of daily classes rejuvenates the body and increases the memory.

So that physical culture was a pleasant occupation for you, we give some useful tips.

For physical education, it should be worn in cotton sportswear. It does not argue movements and absorbs sweat sections well. Engage in a well-ventilated room, but watch there are no drafts. It is noticed that it is more pleasant to do when light pleasant music sounds. Perform gym smoothly, not allowing jerks. The main thing is not the power, but plastic. Regular gymnastics will strengthen the lumbar spine and will give many healthy days your body.

The appearance of pain in the back area may indicate various symptoms of diseases of the musculoskeletal system. Quite often, the cause of unpleasant sensations becomes osteochondrosis, protrusions, intervertebral hernias. As a rule, such symptoms requires drug treatment, however, for maximum strengthening and restoring muscles, a positive impact is provided. special exercises For the lumbosacral spine.

ROLE OF LFK

The lower back area is experiencing the strongest loads that are enhanced several times when lifting weights, which is explained by the wear of the vertebral discs and high pressure, which leads to the breaking of the fibrous ring with the loss of the pulp area beyond the disk.

The gymnastics performed in the lumbosacral spine includes a complex of therapeutic exercises that have the following effect on the body:

reducing pain symptom;
restoration of the state of the immune system;
increasing endurance;

Due to the action that has a medical gymnastic complex, the disease retreats. However, for receipt maximum effect It is recommended to comply with certain rules. The pre-heating of muscles is especially important.

Therapeutic physical culture is shown for patients of different age groups, but before the start of each lesson, it is recommended to prepare an organism to gradually increase the load. The main movements fall on the area of \u200b\u200bthe back, but in general the physical consumption combines all organs and systems.

Beginning moves with easy rotations of your head and smooth slopes back and forth. In some cases, these uncomplicated movements are accompanied by severe pain, therefore, a preliminary warm-up is carried out, which can be used in articular gymnastics. Strong loads fall on the crushes, so this area must be pulled slowly and massage.

For preliminary preparations for a complex of healing exercises, a massage of a sacrum is used

Approximate LFC complex for lumbar department

For patients suffering from diseases of the spinal column, doctors have developed a special gymnastic set of exercises to train the muscles of the lower back, which provides for the strengthening and maximum stretching of the muscles of the back.

It is important to take into account that it will take a certain period of time depending on the individual characteristics of the organism and the severity of painful manifestations.

Gymnastics most effective in the restorative period After osteochondrosis and rheumatism and includes 4 stages:

First stage

The patient falls on his back, straightening his hands. Performing rhythmic breaths and exhalations, you need to strain and relax the abdominal muscles. Exercise is done at least 20 times. In the case when there is a small soreness in lumbar regionTo facilitate the state, it is recommended to bend two legs and put their side.

Lying on the back it is necessary to pull out your hands and get back up for 15 seconds with subsequent relaxation. Exercise is performed at least 20-25 times.

Lying on his back, slightly bent in the knees of legs, right hand you need to put on the left knee, and left hand With some effort should be reinforced on the knee of the right leg for 10 seconds, after which it should be relaxed to repaid the exercise, but on the other side.

Second phase

In the lying position it is necessary to be slightly bend in the knees of the legs, turn them into left, and head and torso - right. Fix this position and make several shacking. Similar actions are performed on the opposite side, but at least 15 approaches.

The starting position is standing on the knees in front of a small hill (table, cabinet, etc.) on which you can pull out your arms and put your head. The back will be up as deeply as possible (15 to 20 seconds), and then down at the same time. Exercise should be repeated 10-15 times.

Standing on all fours, the back turns to the left left and right (10-15 times each side). When pain appears, the amplitude of the movement decreases and is added gradually.

Deep back deflection in the lumbar stretch stretch the back muscles

Third stage

Standing in front of the gymnastic wall, it is necessary to hang on it at least 1 minute, keeping on her hands and fading legs, after which a small break is made, and the exercise is repeated (at least 4 times).

Having mowed on the gymnastic wall or the horizontal bar. It is necessary to try to turn the body first into the right, and then on the left side. Exercise is performed for 5 minutes, after which a small rest is made and the action is repeated.

Proper execution Exercises on the horizontal bar with body turns contribute to the restoration and strengthening of muscles and ligaments

Fourth stage

The patient sits on the floor, stretching forward one leg, and recalling the other to the side, begging a little in the knee. There should be slopes (at least 15 times) towards straight leg, trying to reach the fingertips. Similar actions are performed with the other foot.

Standing on a flat surface, you need to turn sideways to the table, rubbed into it with your right hand and retreative foot (left) back. Right leg should stand a little ahead. With a slight voltage, it is necessary to flex the right leg, with the deviation of the body back. At the same time, the muscles are slightly stretched before the appearance of light pain. Movement is performed 15 times on each side.

Comprehensive video exercises can be viewed on popular video hosting. Such gymnastics allows you to get rid of pain, contributes to the maximum stretching of the muscular department, strengthens the ligaments and makes the body more resistant to physical Loads.

LFK lumbling-sacral region

Exercises for the lumbosacral spine provides for strengthening muscles and corset ligaments. This complex is based on weight lifting (self-regulation in accordance with common state).

Physical Complex Provides the following exercises:

The patient stands, spreading his legs wide, after which a rod or dumbbell is taken (with extremely permissible weight) and slow slopes are made in 2 stages (at first no more than 45 degrees, then up to 60). During slopes, it is recommended to stop (10 seconds), then the following exercise is performed. It is important that the back will be straightened, and the actions were performed until the moment would not feel easy fatigue.
The patient falls on his back, crosses his hands on his chest and lightly bends both legs in her knees. Alternately raising the torso up, you need to fix this position for 5 seconds. At the same time, there is a gradual relaxation and tension of the sacrats muscles, which contributes to their better stretching and strengthening.
The next action is very similar to pumping the press, but in this case the emphasis is placed on the lumbar-sacral division. The patient lies on his back, pulls straight legs and puts his hands under the head. It is necessary to lift (without bending) legs to the maximum height, fixing such a position for 5 seconds. The amplitude of lifting legs should be increased gradually.
A man falls on his stomach, while simultaneously lifting his right leg with his left hand, holding them 5 seconds. Next, the action is repeated on the opposite side before the appearance of light fatigue (5-6 times).

Extension of amplitude when picked up the legs should be gradual to eliminate muscle overvoltage

It should be noted that this complex of therapeutic gymnastics is suitable for almost all patients suffering from the diseases of the lumbar department, including post-traumatic states, but not earlier than 2 months after the therapy.

When performing gymnastics, it is necessary to take into account special recommendations, the execution of which will only strengthen the positive effect:

all exercises should be done with the most acceptable frequency and load, which is determined by the coach individually. The patient should not feel strong fatigue, otherwise it can cause the aggravation of symptoms and the return of pain syndrome;
physical culture is not an independent way to get rid of the disease, it is used only as an auxiliary technique after full-fledged integrated therapy;
conditions are strictly prohibited by physical education in the acute period of development of the disease, as well as during peripheral and spastic pains during the exercise, however, the appearance of a light-pulling pain during or after occupation is not dangerous. This indicates a good load on the muscles;
moderation is needed when performing exercises, the load should increase gradually, otherwise you can easily break the back, having achieved a completely opposite result;
during pregnancy lFK complex It is developed individually, with minimal loads, so as not to harm the woman and the child. In addition, children are treated in the same criteria;
all gymnastic complexes for the restoration of the muscular corset of the spine departments are compiled after specific diseases, therefore they take into account the therapy, the result obtained and the required period for rehabilitation;
in addition, the regularity of exercises, convenience and comfort is taken into account. The patient's clothing should be free to not constrain the movement, and is made of natural materials, for better moisture and air exchange.

It must be remembered that painful symptoms in the spine can occur in people of different ages. Recently, such manifestations are increasingly found in young people under 30 years. Do not neglect by appealing for help in a medical institution, since only a highly qualified specialist can find out the cause of uncomfortable sensations.

This problem should be solved at the initial stage of its development. This will avoid many unpleasant moments, including serious complications, due to the lack of timely diagnosis and treatment in the future.