Exercises for the back with osteochondrosis

There are many reasons for the appearance of osteochondrosis, especially in the summer when drafts are walking. But you do not have to endure the pain, it is better to do the prevention of this disease. For this, there are specially designed exercises for the back. They with osteochondrosis will certainly help the spine, as they contribute to its strengthening.

How to perform exercises for the back

In the prevention and treatment of osteochondrosis, special exercises should be performed only after the permission of the attending physician and only after the acute pain disappears. With pain, you need to wait a few days before you can start training. Lesson is better to start from a position lying on your back, lying on your stomach, or standing on all fours. Then, as the condition improves, you can perform special exercises for the back, standing and sitting on a chair. Before this, it is advisable to make a vis, or "poluvis" on a previously made crossbar. It should be located at the level of the shoulder of the patient so as to lightly touch the floor of the foot.

Exercises for the back muscles in this disease of the spine in the initial stage need to be done 4-6 times, and then they can be done 15 to 20 times and without any sudden movements. Depending on the state of health and on the person's fitness, exercises can be done 8-10 times to 20-25 times. After a while, performed exercises by you, with osteochondrosis will give a positive result, as they are designed specifically to strengthen the muscles of the back.

Exercises to strengthen the back muscles with osteochondrosis lying on the back

Lying in this position, hands should be placed palms up along the trunk. Then take a slow deep breath and, without taking your feet off the floor, bend your knees. Bracing your feet on the floor, try lifting your forearms. When exhaling, straighten your legs slowly and lower your arms. Completely you need to relax and turn your head smoothly into one, then the other way.

On the next exercise, lying on your back, place your feet shoulder width apart. After taking a breath, turn to the right, and head to the left. If it's not difficult, then you can touch the floor with your feet. When exhaling, turn the stops to the right, and head to the left. Exercise repeat, but at the same time, place the heel of one leg on the toe of the other, and vice versa.

The next exercise is performed in much the same way as the previous one, but the legs should be bent at the knees. When performing this exercise, the pelvis should be placed in one direction, with the knees as close as possible to reach the floor, head to the other. Then exercise in the opposite direction. Repeat several times.

Lie on your back, and place your hands behind your head. Bend your legs in your lap and grab them with your hands. Then try to group, pulling your head and shoulders to your knees bent. Try to stay in this position for a little longer( 5 seconds).Go back to the starting position and relax. Exercise several times. If it is difficult for you to do this exercise, then you can alternately bend one leg, then the other. This exercise to strengthen the muscles of the back with osteochondrosis with mild pains must be performed carefully, it is better to do it when the pain completely disappears.

Exercises for the back, lying on the stomach

In this initial position, bend your elbows and put your chin on the hands, while keeping your legs together. Next, bend your legs in turn and roll the pelvis. Bend the right leg - the pelvis to the right, bend the left - the pelvis to the left.

On the next exercise, place your arms along the trunk, and your legs together. Further head and shoulders slowly lift above the floor, lift your legs slightly, and take your hands back. A little bend and in this situation try to hold out a little. After you return to the starting position, relax.

Also perfectly strengthens the back exercise "swimming on land".To do this, you must simultaneously raise your left leg and right arm and stay in this position. Do the same exercise with the other leg and the other hand. Do not forget about the correct breathing.

In order to exercise for the back, suffering from osteochondrosis, benefit, you should perform them daily. All these exercises strengthen different parts of the spine.