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A set of exercises for back pain. Bubnovsky exercises for acute back pain. Therapeutic exercises for the lower back: description of exercises, reviews

What exercises to do for the lower back, if you often suffer from pain? It makes no sense to strengthen the vertebrae for the spine, because we are not able to influence them.

If the lower back hurts, then the exercises only allow you to develop muscles, but do not remove the underlying disease.

If you have any disease of the spine (and, for example, osteochondrosis is diagnosed in most cases), then it is important to treat it on time.

It is of great importance as an adjunctive therapy that speeds up therapy and helps to get rid of pain.

How is it possible to get rid of lower back pain at home with the help of even the simplest exercise? Everything is quite simple, because exercise therapy allows you to:

  • relax overstressed muscle fibers;
  • remove spasm;
  • ensure blood flow in the diseased area, and hence accelerate regeneration;
  • strengthen the muscular corset around the spinal column;
  • stretch the muscles.

It is enough to allocate at least 10 minutes for exercise therapy per day to achieve such a result. And if you practice 2-3 times daily as an addition to physiotherapy and medication, then progress will be visible much earlier.

During the period of exacerbation, it is possible to perform exercises for the lumbosacral spine, but only with great care.

It is very important to know exactly what kind of disease caused an acute attack, since with some pathologies or, for example, with injuries, it is better not to disturb the diseased area once again.

Conversely, gymnastics lumbar is a great way to relieve pain from pinched nerves or osteochondrosis, as it can improve local blood circulation, and this will relieve spasm.

Many movements are also aimed at removing the pinching of the nerve root between the sections of the bone.

Even before an acute attack has developed, you need to try to eliminate pain so that they do not have time to progress, since exercises with pain of a strong nature cannot be performed.

At this stage, try very carefully to perform any of the tasks described below, and preferably all and 3-5 times:

  1. Lie down on a bed, couch, sofa that has a hard surface. At the same time, the legs should be in free space, that is, hanging down. Close your eyes and focus on your breath. Take five full breaths, as if filling the stomach first with breath, and then the chest. After that, gently stretch your whole body.
  2. Pose - knee-elbow. Take a breath, while exhaling strongly squeeze the buttocks and after 3-10 seconds relax and inhale. If the condition allows, then you can arch your back or bend in your back, while maintaining even breathing.
  3. If you are sure that you have negative symptoms due to a pinched back, you need to hang on the bar for a few tens of seconds. Can be done additional movements- leg raises or torso twists.

With acute pain, it is better to reduce the performance of any exercises to a minimum. Many doctors advise for this period to be completely less active and unload the spine as much as possible in order to avoid aggravating clinical symptoms.

Therefore, at this stage, pay attention to other methods of treatment - drug therapy, light massage or compresses based on therapeutic and analgesic ointments.

In the acute phase of exacerbation, the pain is unbearable. Try not to overload your lower back and maintain bed rest. If the work schedule does not allow this, try to limit movements as much as possible and wear a supporting corset. Exercise is contraindicated.

A reasonable approach is one of the most important rules in the classroom. The set of exercises should include different types gymnastics.

For example, it makes no sense to put too much stress on the lower back if it hurts, since relaxing tasks are more suitable in this situation.

And if you are doing gymnastics already for a long time, then you should definitely supplement it with more complex load variations.

It doesn't matter if you are treating pain in the sacral spine, in the lower back or in the thoracic region with exercise therapy, it is very important to always do it right. Excessive muscle tension will lead to increased pain.

That is why it is important not only to dose the load - each workout should begin with a warm-up, even the simplest one.

After performing simple warm-up movements for 5-10 minutes, you can almost completely protect yourself from additional muscle injury.

Each of the following exercises should be repeated for approximately one minute:

  1. Spread your legs wide and perform a circular rotation of the pelvis. For convenience, you can put your hands on the belt.
  2. Great help to prepare the lower back for further load tilts to the left and right sides. In this case, one hand should be held at the waist, and the other should be stretched in the direction of the slope in order to stretch and prepare the muscles more.
  3. Tilts back and forth are also desirable to do with a maximum deviation.
  4. Raising the legs to the stomach in turn.
  5. Circular abduction of the legs to the side.
  6. Running or walking in place.

It is advisable to stretch not only the lower back, but also other parts of the body. For example, by performing circular movements with your hands. Even a half-hour walk before doing the main exercises will be a good warm-up.

Stretching exercises for muscle fibers are very useful for lower back pain.

At the same time, exercises with such tasks can be either an independent training or a variant of a hitch after performing other exercises.

The latter option is even more preferable, since by the end of the time allotted for gymnastics, all the muscles are already quite well warmed up.

Many people are familiar with stretching the legs, but do not know exactly what to do if you need to stretch the lower back. Examples of exercises are:

  1. Side tilt. This task is suitable for both warm-up and stretching, the only difference is how long it takes and how far the person tries to reach with his palm.
  2. Tilt forward. You also need to do it slowly. It is advisable to clasp your hands in the lock and with your palms touch first the toes of one foot, then the other and the floor in the middle of them - this is the most low point tilt.
  3. Sit down, stretch your legs in front of you. At the beginning of the exercise, bend over and try to reach as far as possible with your fingertips. Care must be taken not to overload Bottom part legs, and the load fell on the lower surface of the back.
  4. Sit on your knees, place your palms in front of you. Without lifting them from the floor, slide them forward, slowly stretching. As soon as you touch the floor with your chest, linger in this position and begin to slowly return to the starting position.

It is very important to observe the smoothness of movements and try to take the most uncomfortable position for the current state of the muscles. The main thing is to stay in this position for 15-30 seconds, and then return to the starting position.

Many people imagine that doing exercises on a fitball is of value only for those who are losing weight. However, gymnastics for back pain through this ball can diversify tasks a lot, which means that you can work out muscle groups it will be much more.

For example, you can use the following complex:

  1. Place your feet on the fitball and perform a few push-ups.
  2. Lie down on the ball with your stomach, rest your hands on the floor, legs bent at the knees. On the count of "one" raise your legs, on the count of "two" - return to the IP. To complicate the task, you can not help yourself with your hands.
  3. Place your feet on the fitball, put your hands on the floor. Perform several times lifting the pelvis up.
  4. Again, lie down on the ball with your lower abdomen and hips, it is better to fix your legs somehow for better stability. We remove our hands behind the head and do several lifts of the torso up.
  5. This exercise is similar to what is described above, only you should rest against the fitball with your chest, and raise your legs up already.

Yoga helps to strengthen the back muscles. Measured movements and calm postures seem easy to perform only at first glance.

In fact, asanas heavily load the muscles, and the tasks before yoga gradually become more difficult.

If you want to do core strengthening through yoga, be sure to look for an experienced instructor.

The initial exercises are not particularly difficult, but then the master must follow the beginner's exercises, otherwise there is a high risk of harming himself.

It is advisable to do muscle relaxation exercises at the end of the complex, when the bulk of the forces have already been spent on more challenging tasks and there is a desire to relax.

With the help of such gymnastics, you can achieve this effect and contribute to a greater rush of blood to the lumbar region:

  1. Sit on your knees and stretch up, then take the IP.
  2. Lie on the floor and stretch well, as if you woke up in the morning.
  3. Get on all fours and do the "Cat" exercise: bend at the waist, leaning forward, as if you were diving under an obstacle.
  4. Perform the exercise "Birch".

Lower back pain can be relieved with relaxation exercises, but in the future, you should always try to complicate your task as much as possible. The basics are great for this. strength exercises- you can even do them at home.

Strengthening the lower back, for example, will help exercises such as:

  • hyperextension;
  • squats;
  • push-ups with weights on the lower back;
  • pull-ups.

Exercises for the lumbar region, which would help relieve pain, what should they be? First of all, low-amplitude, that is, they need to be done without sudden movements, without overloading yourself.

Exercises to relieve back pain that have arisen can be as follows:

  1. Lie on your back, relax, and then lift your pelvis and hold this position for a while.
  2. IP - lying on the stomach. From this provision it is necessary to raise the chest and legs as high as possible at once, linger for 3 seconds and relax again.
  3. Rise on your tiptoes and try to stretch your whole body up.
  4. Place your hands on the bar and, stretching, bend forward, trying to arch your back as much as possible.
  5. Sit on a chair and, clasping yourself with your arms, begin to smoothly deviate first forward, and after returning to the IP to the sides.

Exercises against back pain will not be able to fully get rid of this symptom if the attack is acute. In such a situation, it is better to engage in drug treatment.

Gymnastic exercises that are aimed at strengthening the muscular corset will be quite difficult to perform for an unprepared person.

If you are one of them, then exercises for the lumbosacral region are for you. fit better, and once you're ready, you can move on to more complex tasks:

  1. You need to lie down, but so that your back is on a hard surface. We pull our knees to the stomach and intercept them with our hands. From this position, you need to try to stretch your shoulders and chest forward to bent knees.
  2. We remain lying, but raise our legs up, for example, on a sofa, chair. We perform several pelvic lifts to the maximum possible height.
  3. includes regular push-ups. It is desirable to perform them as much as the body can withstand.
  4. Hanging on the crossbar. It is advisable to supplement it by lifting the legs up. When the exercise is easy to get, we complicate it, trying to keep the lower limbs in a raised position for 15-40 seconds.
  5. Not only hanging, but also pull-ups allow you to work out your back muscles.
  6. Plank. One of the simple yet effective exercises. The principle is to hold yourself in a position similar to push-ups, but only with support on the forearms, and not on the palms.

How is exercise different from exercise therapy for the lumbosacral region? The fact is that the first version of the classes takes a little less time and includes more lighter exercises for the lumbosacral part of the spine.

Here are some simple but effective tasks:

  1. Lie on the floor, relax. If you need more stability, place your arms along the body or spread them wide. Squeeze your legs together and, lifting them, press them to your stomach. Repeat 10 times.
  2. Get on all fours. Alternately raise one arm and the opposite leg. One of the variations of the exercise is to unbend the limbs, alternately 15 times.
  3. Just walk on all fours.
  4. Perform "Scissors" with your feet.
  5. Do the exercise "Bicycle" for about 5 minutes.
  6. Lie on your back, place your hands palms down along the body. Raise the pelvis to the maximum possible point 25 times, linger in it for 7-10 seconds and return to the PI.

When the pain is concentrated in the sacrum, it is worth consulting a doctor and choosing individual sessions. In some such cases, the load will be completely contraindicated.

If there is not much time, you can simply do warm-up exercises. They are also ideal, for example, in the morning, and in the evening it will be possible to perform a more complex complex.

You can easily recharge at home. Will tell you how to properly perform exercises for the lower back video instructions.

The time of physical training should always be chosen wisely, since exercises for back pain are not always appropriate. It is forbidden to do intensive gymnastics in the acute period.

Also, if it hurts often, and you decide to strengthen your back to get rid of these pains, then first make sure that you have no contraindications to exercise.

Physical therapy is prohibited when:

  • exacerbations of chronic diseases;
  • suffered in recent past traumas;
  • the presence of hernias or tumors;
  • if there are problems with the kidneys;
  • with SARS.

However, you should always consult a doctor about the advisability of doing gymnastics for pain, since there are a lot of reasons for this symptom.

Gymnastics from lower back pain helps only if performed regularly. If you constantly take breaks, then even the most intensive classes won't make sense. Better for 10-20 minutes, but load your back daily.

Undoubtedly, gymnastics plays a significant role in strengthening the lumbar muscles, especially if a person has changed his lifestyle.

However, one should not forget that in case of pinched intervertebral discs or in other equally serious cases, drug therapy and its timeliness play a significant role.

Therefore, therapeutic exercises for the lumbar spine of your spine should not replace the main treatment and medical care.

Video about exercises for the lower back

Physical therapy exercises are designed to strengthen muscles weakened for any reason. The most relevant today is exercise therapy for the back, since the spine is the most common site of occurrence pathological changes. And it is these changes that greatly spoil a person's life.

What is LFC

Therapeutic physical culture is large group special exercise, the purpose of which is to help restore the tone of any muscle groups. From the point of view of anatomy and physics, the most vulnerable spot in human body is the back and spinal column: from the sacrum itself to the neck. Therefore, the most relevant today is therapeutic exercises for the back.

There are a lot of exercises in physical therapy. You already know some of them, because for sure, at least once in your life you did exercises.

Neurological departments often admit people who cannot straighten up. One day their back was pinched and they couldn't straighten up on their own. This is due to pinching of some kind of nerve due to the fact that the muscular corset of the lower back cannot provide proper protection to the spine.

Why are back exercises so important? See for yourself:

  • Hands - they are always doing something, moving. Even eating - you hold a spoon in your hands. In general, the arm moves too much for the muscles to atrophy so much.
  • Legs - as a person walks, their muscles are also constantly trained.
  • The body remains. To maintain a straight body position, the muscles of the back and abs must be evenly developed, be in good shape and receive a good blood supply. If these conditions are violated (say, at sedentary manner life), the muscles weaken and can no longer perform their functions.

So, for example, the longest muscle of the back, which runs along the spine, is constantly under load. During a long and motionless sitting, blood flow to it is difficult, which reduces its capabilities.

So gradually, depending on our bad habits, the muscles of the body lose their ability to reduce the compression of the spine, the intervertebral cartilages are erased, and the spinal nerves are pinched. This causes pain and limited mobility.

Thus, the back requires training. If you don’t go to the gym, don’t exercise in the morning, you are overweight (even if you just have a stomach), one day you will have to perform therapeutic exercises to save your back from the progression of diseases.

Types of exercise therapy

Gymnastics to strengthen the muscles of the back is not the only type of exercise therapy. First of all, physical therapy is designed to restore muscle tone in any part of the body. For example, after prolonged wearing of a cast and forced immobility, muscle rehabilitation is required.

As for the back, this is a separate issue, since almost half of the entire earthly population needs exercise therapy for the spine.

The most vulnerable part of the spine is the neck, because the vertebrae here are the smallest and most fragile. She holds her head, the mass of which can reach 2 or more kg. Imagine - most days the neck muscles hold this weight. Titanic work that we do not notice. And add to this a long sitting, tilting your head to one side or stretching your neck forward. Under such conditions, not only is the blood supply difficult, but the load is distributed unevenly. Some muscles are loaded more than others and do not withstand. So therapeutic exercises for the neck are also necessary.

As a result, the classification of physical exercises can be based on the following:

  1. Training of target muscle groups: gymnastics for the muscles of the back, arms, legs, etc.
  2. Prevention or treatment various diseases: for example, for a sore back, etc.

These are all conditional classifications. Often, the same exercises are used to achieve several goals.

Three complexes for the back of varying complexity

Any disease has several periods. For example, the manifestation of osteochondrosis of the spine can be divided into 2 stages. The acute period, and then there is a decrease in the severity of symptoms and a rehabilitation stage. And at each stage, their exercises to strengthen the muscles of the back.

With exacerbation of osteochondrosis

Depending on the severity of back diseases, special exercises will be different. And they differ in their complexity and load.

Exercises should be started only after acute pain has been relieved.

For example, a primary set of exercises might look like this:

  1. We lay down on a soft and warm rug, throw our legs on a thick roller. We squeeze and unclench our hands and feet. We do 10 simultaneous compressions.
  2. They moved the roller, put their feet on the floor. The left leg was bent at the knee, placing the foot on the floor. The right leg remains straight. Take your right leg 10 times to the side (sideways).
  3. Put your feet on the roller again, starting position - arms along the body. Alternately raise each arm up, as if you are swimming on your back - 10 strokes for each arm.
  4. Now do exercise number 2, but for the other leg.
  5. And again, legs on the roller, bend your arms at the elbows, keep your palms at your shoulders. Describe a circle with your elbows in a horizontal plane. That is, draw simultaneously with both elbows 10 circles above you. Try to draw even circles.
  6. The legs are still on the roller, bent at the knees. Straighten each leg in turn. 10 times for each leg.
  7. Now over difficult exercise, which can cause pain in the acute period, be careful. The roller was removed, the legs were bent at the knees. Alternately pull each leg with your knee to your chest. 10 times.
  8. From the same starting position, turn your knees to the side, trying to touch the floor with each knee. Avoid sharp pain.
  9. At the end of the complex, breathe by inflating and deflating the abdomen - 10 breaths and exhalations.

These exercises are suitable for daily use. You see that a very light load is applied for the treatment. But it is enough to help a person.

When the acute period is over, you can do a more serious set of exercise therapy exercises.

When the symptoms began to subside

When the symptoms are no longer so strong, you can gradually increase the load. But listen to your body - if doing something hurts (acute pain) - reduce the range of motion. This will definitely help.

  1. Lying on your back with arms extended along the body, raise your head and at the same time strain your abs. This is a lightweight version of lifting the torso from a prone position. We repeat the movement 10 times.
  2. We lean on the shoulder blades, arms along the body, bend the legs at the knees. We raise the pelvis 10 times. You don’t need to strongly bend it towards the ceiling, it’s enough to raise it by 10-15 cm. A large amplitude can hurt you at this stage.
  3. Straighten up lying on your back, tense your buttocks and relax them. Try to reach maximum tension. This is a static exercise.
  4. We lie down, legs bent at the knees, alternately with our hands we touch the knees crosswise, slightly raising the head and body above the floor. 10 times for each hand.
  5. They put a large roller under the knees (you can have an ottoman). From this position, you need to raise the pelvis above the floor - again by 10-15 cm.
  6. We got on our knees and hands, back with a wheel (arched up). They sat down with such a back on their heels and stood back up. So 10 times.
  7. Now we stand in the same position as in exercise 6 - we arch our back up, lower it back to direct position. So 10 times. In this exercise, the longissimus muscle and other muscles of the spine work well.

Well done, more heavy exercises now that the pain has subsided!

Exercises for rehabilitation

At this stage, when there is no more pain, you need to gradually so that they can withstand the usual load for your life.

The main goals are the press, the longest muscle of the spine (all its parts), the muscles of the cortex.

The complex is as follows:

  1. Raising the body lying down. You have already done raising your head, now from the same position try to tear off upper part back off the floor. Knees need to be thrown on the ottoman.
  2. From a prone position, alternately raise straight legs. Over time, you can lift both legs. Press your lower back to the floor. At first, this can be painful, so first you need to work with each leg separately.
  3. Raising the legs from a vertical position. You need to hang on the gymnastic wall or use the horizontal bar or special stops. The legs do not need to be kept straight, in your case it is enough to raise your legs bent at the knees. Just try to touch your knees to your chest.
  4. Highly effective exercises in exercise therapy is rolling back and forth on a round back. Grab your knees with your hands and ride. But do it on a mat, as spinal riding is not the most pleasant experience on a hard surface. You can lean to the side a little to get a longer trajectory and wash more muscles.
  5. Hyperextension and - the most best exercises to strengthen your back. Regular hyperextension should be done in parallel with strengthening the press. This is the key to lower back health.
  6. Stretching exercises for the legs and lower back are also an indispensable part of exercise therapy. To do this, stand up straight, fix your lower back and try to reach the floor with your hands. If you are good at this, wrap your arms around your shins and stretch closer to your legs. When performing the exercise, try to maintain the curve in the lower back, which is characteristic of correct posture.

There are a lot of exercises, as already mentioned. You need to do them regularly and monitor your feelings.

Here are a few simple tips to help you recover faster:

  • Don't do anything through the pain. But, do not immediately abandon the exercise if it causes pain. Reduce the range of motion and experiment. As a result, you will know exactly at what stage the pain occurs and where to stop.
  • Don't work with weights. Hyperextension and raising the torso to the press in your case cannot be done with additional weight.
  • With osteochondrosis, it is useful to simply hang on the horizontal bar, this stretches the spine.
  • Avoid drafts while exercising as you are exercising on the floor. Cold is an enemy for the back, not only with osteochondrosis, but also with other diseases.

Are you suffering from back pain? In this article, we will offer you some basic exercises that will help strengthen your back muscles, restore their elasticity and increase mobility, reduce back pain and associated discomfort.

Stretching and strengthening the back muscles will be useful not only for people suffering from pain in the spine. Stretching the soft tissues (muscles, ligaments and tendons) of the back, legs, buttocks and around the spine is an excellent prevention of problems in the future.

The main cause of many diseases of the spine is associated with spasms of deep short lateral and medial intertransverse muscles of the lower back and interspinous muscles. Moreover, in a state of spasm, these muscles can stay for years, causing muscle blockades of the intervertebral discs.

The primary pathological process is the excessive tension of these muscles (awkward rotation of the torso, excessive flexion of the spine, hypothermia of the back, transferred infection, prolonged static muscle tension , arising - when a person is improperly seated at a computer or on a sofa, when carrying a bag on one shoulder, etc.), exceeding their working voltages, which leads to prolonged, reflexively fixed tension, reflex spasm of these muscles.

During muscle spasm, lactic acid accumulates in them, which is a product of glucose oxidation in conditions of lack of oxygen. A high concentration of lactic acid in the muscles causes pain. When the muscle relaxes, the lumen of the vessels is restored, lactic acid is washed out of the muscles by the blood and the pain disappears. ()

Patients with persistent back pain will need several weeks or even months of regular exercise to mobilize the spine and soft tissues. But try to be patient, after a while you will feel a significant and lasting relief of back pain.

When stretching the spine:
  • relieves muscle tension
  • intervertebral spaces increase
  • nerve compression is reduced
  • blood circulation improves and metabolic processes in the vertebrae and adjacent tissues, in the articular bags and in the entire ligamentous apparatus of the joints.

Thus, spinal defects are corrected, joint stiffness is eliminated, pain is relieved, which contributes to the fastest restoration of full-fledged movements after injuries, joint diseases, nervous overstrain and stress.

How to stretch

  • Clothing should be comfortable and not restrict movement.
  • Before stretching, be sure to warm up for 5-10 minutes. Stretching can be done at home or in the gym, as long as there is enough space and the surface is even and not too hard. All movements should be performed slowly and smoothly. Avoid jerking, as such movements overstrain connective tissue and may result in injury.
  • Hold the stretched position for 20-30 seconds.
  • Repeat each exercise 5-10 times (over time, the number of approaches can be increased). During the first approach, the muscles being worked out should be tense, but in moderation, without pain. Try to relax well before the next sets to stretch even better.
  • Never bring the matter to pain. If you feel pain, ease the load. Stretching should not be painful.
  • Do not hold your breath while stretching. Exhale as you stretch and inhale as you return to the starting position. Breathe slowly and deeply.
  • Stretching before training and between sets will help increase the range of motion and avoid injury; stretching after workout speeds up recovery processes and takes off pain in the muscles.
  • If you have never stretched before, then at first it will be difficult for you to do it with maximum amplitude. Everything will get better with time.
  • Beginners may experience some muscle soreness the day after stretching, which usually resolves in a day or two.

If you have severe back pain, you should consult your doctor before starting exercise. Back pain can be the result of other serious conditions that can be aggravated by exercise.

A set of exercises for back pain to stretch and strengthen muscles

Exercise 1

Lie on your back with knees bent and feet flat on the floor (A). Using both hands, pull one knee up and try to bring it close to your chest (B). Hold for 15 - 30 seconds. Return to starting position (A) and repeat with the other leg (C).

Return to starting position and repeat with both legs at the same time (D).

In this position, perform a static-dynamic version: move the body forward and backward, swinging it like a swing, rolling on the spine. (This exercise should only be performed on a hard surface.)

This exercise increases the flexibility of the spine and is very useful for the back, as it allows you to perform preventive and therapeutic self-massage.

Exercise 2

The starting position is the same as in the previous exercise (A). The shoulder blades are firmly pressed to the floor. Bring your knees together, slowly tilt to the right, trying to touch the surface on which you lie (B). Hold this position for 5 to 10 seconds. Try not to tear your upper back off the surface.

Return to starting position (C). Now the same thing, only we bend our knees in left side(D).

Repeat each step 2-3 times. It is advisable to perform this exercise twice a day - once in the morning and once in the evening.

This is an excellent exercise for developing the flexibility of the spine, in addition, it allows you to quickly relieve pain in the lumbar region.

Exercise 3

The starting position is the same as in the previous exercise (A). Arch your lower back so that your tailbone is reaching towards your feet (B). Hold for 5 seconds and then relax.

Then try to arch your lower back so that your tailbone and lower back are pressed into the floor (C). Hold for 5 seconds and then relax. Repeat. Start with five repetitions 1 time per day, and gradually increase the number of repetitions to 30 times.

Exercise 4

The starting position is the same as in the previous exercise (A). The arms are extended along the body. Tighten your abdominal and gluteal muscles. Then lift your hips to form a straight line from your knees to your shoulders (B). Keep your shoulders and head on the floor. Try to hold the position for three deep breaths (or about 10 to 15 seconds). Return to starting position (C). Repeat. Start with five repetitions 1 time per day, and gradually increase the number of repetitions to 30 times.

Exercise 5

The starting position is the same as in the previous exercise. Stretch your arms to the sides, palms facing down. Place your right knee on top of your left, as if you were sitting in a chair, with your right foot off the floor. Move your hips to the right 5 cm, and bend your knees to the left. Your knees don't have to touch the floor, tilt them as far as you can. Your right shoulder will lift off the floor a little, which is normal, as long as your eyes are still looking at the ceiling. Now turn your right hand palm up and slowly move your straight hand slightly up and back (toward your head). This exercise opens the chest and completes the rotation of the spine. Hold this position for 30 seconds - 1 minute. Repeat with the other side.

Exercise 6

Sit on the floor, spread your legs apart as wide as possible. Try to lean forward (using your hips, not thoracic region spine) and stay in this position for 15 to 30 seconds. Breathe normally. Return to starting position. When performing this exercise, you will feel how the spine is stretched in the lumbar region. This exercise should be performed very smoothly and without jerking.

Also in this position, you can alternately stretch first to right leg, and then to the left, holding in each position for 15 - 30 seconds. Thus, you alternately stretch the lateral muscles of the spine.

This exercise stretches the muscles near your spine and you can feel it in your hamstrings and calf muscles. It is recommended to do it twice a day.

Exercise 7

This exercise is also called Cat - Camel. Get on all fours (A). Slowly arch your back as if you are trying to touch the floor with your belly (B). Then slowly arch your back up as if you were pulling your belly up towards the ceiling (C), arching your back (like a camel's hump). Return to starting position (A). Repeat 3-5 times. This exercise should be done twice a day.

Exercise 8

Sit on a stool or chair without armrests. Place your right foot over your left. Take the left arm, not bent at the elbow, behind the right leg. The left elbow should be on the outside of the right knee. This way your body will be turned to the right (A). Hold for 10 seconds. Repeat for opposite side (B). Repeat 3-5 times for each side. This exercise should be done twice a day.

As a variation, this exercise can also be performed on the floor.

Exercise 9

Sit on a stool or chair without arms (A). Keeping correct posture, try to bring the shoulder blades together (B). Do not stretch your neck and head forward. Hold for 5 seconds and then relax. Repeat this exercise 3-5 times twice a day.

The most common type of pain is back pain. These unpleasant sensations limit the daily activities of about eight percent of the adult population of our planet.

Sergey Mikhailovich Bubnovsky is the creator of alternative orthopedics and neurology methods, who developed special exercises for relieving back pain. They help to get rid of chronic diseases of the musculoskeletal system due to the internal reserves of the human body.

Alternative Method

S. M. Bubnovsky can be called a kind of pioneer in medicine. The methods proposed by him allow to save the patient from pain and discomfort in the joints and muscles. This, in turn, returns a person to a full life without surgery and the use of drugs.

The basis of many years of work of Professor Bubnovsky is the principle of using movement as an alternative to third-party intervention, activating the internal potential of the body. This path allows you to achieve recovery in the main on your own patient.

The impetus for the development of such a technique was Bubnovsky's own experience. After the most severe injuries received in the accident, doctors predicted a lifelong disability for him. However, the young man did not give up and years later he recovered on his own.

The essence of the alternative methodology

When a patient complains of back pain, doctors usually recommend avoidance of exertion and rest. However, it is unlikely to lead a person to recovery.

Dr. Bubnovsky suggests a different path. The basis of his therapy is movement and exercises for back pain, performed on special strength training equipment. With the help of devices developed by Professor Bubnovsky himself, the patient gets rid of muscle edema, which is the main cause of pain. Also, during classes on special simulators, blood supply in the problem area returns to normal.

Not only for back pain, Bubnovsky's exercises are recommended for people. They also help as a preventive measure for those who do not have a diagnosis. Using this technique is a reasonable choice for any person. After all, for his patients, Bubnovsky selects an individual complex that is most suitable for them, which allows you to cure diseases of the joints and spine.

The popularity of the methodology of the famous doctor led to the creation by him a large number health programs. They do not require a special level to complete. physical training. On the contrary, most of its treatment systems take into account the problems of the elderly.

You can also perform exercises so that your back does not hurt according to the books of the professor. The author paints all the movements in an easy and understandable language, pointing out the need for self-discipline and regularity of execution.

Application area

The treatment technique of Bubnovsky helps with:

Osteochondrosis;
- arthrosis;
- intervertebral hernia;
- radiculitis;
- coxarthrosis;
- asthma;
- chronic bronchitis;
- colds;
- migraine.

Also, the technique of the famous doctor helps to quickly restore health during the post-traumatic rehabilitation period.

Spine treatment

Pain in the back contributes to everyday life a lot of discomfort. To eliminate this phenomenon, Dr. Bubnovsky recommends a set of exercises developed by him. With back pain, they are aimed at recovery and further improvement. musculoskeletal functions spine.

How does the exercise of the alternative method help to eliminate discomfort? To understand this, you need to know what causes back pain.
In case of damage cartilage tissue or ligaments, the affected area begin to protect the muscles. They tighten up and cause pain. Time passes, and the person recovers. But if the muscles in the region of the focus of pathology are not involved, then they weaken and cease to withstand the previous, even if insignificant, loads. At the same time, there are sensations that bring discomfort.

The theory of Dr. Bubnovsky is based on the principle of strengthening and relaxing muscles, as well as the development of joints. Strong tissues will not only protect the cartilage and spine from damage, but also significantly strengthen them.

For back pain, exercises are performed in a complex manner. At the same time, they are quite simple and contain elements of yoga, aerobics and Pilates. Bubnovsky's simulators are necessary for those who suffer from impaired functioning of the ODA. These special projectiles allow patients to get the necessary physical exercise.
If you have back pain, what exercises to do at home? Let's consider them in more detail.

Arching and relaxing the back

This exercise starts from the starting position, standing on all fours. At the same time, you should feel and relax them. Next is a breath. At the same time, the back arches. Then the exhalation follows. The back is arched. This exercise is performed at a moderate pace at least twenty times.

Muscle stretching

If your back hurts, what exercises still need to be done? To relieve discomfort, it is necessary to stretch the muscles. The patient begins the exercises, standing on all fours, squatting on left leg and pushing back the right one. In this position, the muscles are stretched. The left leg should be pulled forward, and the body should be lowered as low as possible. Exercise must be performed twenty times. Next, the supporting leg changes. It also performs at least 20 exercises.

slopes

To perform these exercises, the patient should get on all fours, stretching the body forward and not using the muscles of the belt.

These movements are performed at a slow pace. It is important to maintain balance and monitor breathing.

Stretching the back muscles

These exercises also need to be performed on all fours. The first movement is done on the exhale. For its execution, the patient tilts the body to the floor, while bending the arms. On exhalation, the body returns to its original position. At the same time, the arms are straightened, emphasis is placed on the heels. This exercise, which perfectly stretches the muscles of the back, is repeated at least six times.

Press

Begin this exercise by lying on your back with your hands behind your head. Next, the body lifts are made. The elbows should touch the bent knees. The number of such exercises will vary depending on the physical fitness of the patient. If they are performed for the first time, then the painful sensations in the abdominal muscles will serve as a guide. In the future, it is recommended to increase the load and increase the duration of its impact.

half bridge

These exercises for pain in the back and lower back begin to be performed from a prone position. The patient should raise the pelvis as much as possible, and then slowly lower it. The arms should be extended along the body. It should be borne in mind that the rises must be performed on inspiration in an amount of at least thirty times.

Adaptive gymnastics

Bubnovsky has exercises for back pain, designed for those who are just starting to practice kinesitherapy. The movements of adaptive gymnastics allow patients to stretch and strengthen their muscles. In the future, this will allow you to perform more complex complexes.

Before starting classes, every beginner should read Bubnovsky's advice. The famous doctor recommends that you exercise only on an empty stomach at any time. However, the most preferred is the morning or the period after work.

Exercises must be performed for at least twenty minutes. A sign of their effectiveness is the release of sweat. After completing the classes, water procedures in the form of a contrast shower are required. You can also just wipe yourself with a wet cold towel.

Exercises for pain in the back and lower back of the adaptive complex are closely interconnected. Each of them is a complement to the other. Do not despair if the exercises do not work right away from back pain. Skills will improve with practice. And only after mastering adaptive gymnastics, the patient will be able to easily move on to the profile complex.

1. The patient sits on his heels. When inhaling, he should rise and spread his arms to the sides. Next, he should lower himself on the exhale and take his starting position.
2. To perform a cleansing breath, place your hands on your stomach. Next, exhale through tightly clenched teeth. In this case, the sound "pf" should be obtained.
3. Abdominal exercises begin from a supine position with knees bent. Lifting the body should be done while exhaling. Next, one leg must be thrown over the knee of the other and swing the press diagonally. At the same time, the elbows begin to work. The left should reach the knee of the right leg and vice versa.
4. The next exercise for back pain must be performed on the side with emphasis on the arm. In this starting position, you need to exhale and raise the pelvis. After that, the side is changed.
5. Further, the complex of adaptive gymnastics provides for the rotation of the pelvis. They should be done on your knees.
6. Without changing the previous position, the patient must tilt the body forward and backward.
7. Next, lie on your stomach and lift your legs off the floor. These movements alternate with
8. For the next exercise, the patient should lie on his side. This is followed by a leg raise with a pause in the middle of the swing. Similar movements are performed on the other side.
9. Further, the complex of adaptive gymnastics recommends push-ups from the floor.
10. When performing the following exercise, you must sit down and try to move only on the gluteal muscles.
11. The next exercise for back pain is swinging the leg forward and backward. They are performed on all fours.

Kinesitherapy for acute lumbalgia

Patients suffering from severe back pain, practicing according to the Bubnovsky method, get rid, first of all, of the walking stereotype formed by the disease. This happens as a result of strengthening the muscular corset. The famous doctor developed exercises for acute back pain, which are performed on the crossover simulator.

1. Move around the room on your knees, while focusing on your hands.
2. Lie on your back, holding the support with your arms extended upwards. Then, as you exhale, bring your legs to your stomach. If there is mild pain, the exercise does not need to be stopped, but if there is severe discomfort, classes are canceled.
3. Lie on your back with your hands clasped behind your head in a lock. The legs should be bent at the knees. Without lifting your socks off the floor, you should raise your upper body.

Each of the above exercises should be repeated at least twenty times. After the disappearance of the pain effect, the result is fixed by stretching on the horizontal bar.

If severe pain occurs during exercise, Dr. Bubnovsky advises putting a cold towel under your back. This will allow for some time to eliminate discomfort.

Clinical practice of the kinesitherapy technique has shown its good analgesic effect. It manifests itself through the contraction and relaxation of muscles.

Do not be afraid of uncomfortable sensations at the beginning of the Bubnovsky medical complex. After all, the therapeutic effect of the procedure will be obtained only when the brain gets used to the contraction of muscle tissue. Overcoming pain will improve the mobility of the spine and form a strong natural back corset.

But at the same time, it should be borne in mind that too strong discomfort sensations make the application of the kinesitherapy method impossible. In this case, the person must eliminate severe pain with the help of medications, and only then proceed to the implementation of therapeutic exercises.

Dr. Bubnovsky claims that each person should approach the improvement of his body in a comprehensive manner.

In his life should be present not only training and physical activity. The effectiveness of exercise will be much higher if:
- conduct outdoor activities;
- ensure sleep in a ventilated room;
- do morning exercises every day;
- walk barefoot;
- drink up to three liters of fluid per day;
- visit the sauna and take a contrast shower;
- give up smoking and alcohol;
- eat healthy food.

You need to help your back in bed too. After all, a person spends almost a third of his life in a dream. In order for the bed not to be a prerequisite for the occurrence of pain, it is necessary to choose the right mattress. It should also be a comfortable position during sleep. It is not recommended to sleep on your stomach. Then you have to bend your neck, which will put excessive stress on the joints. It is best to sleep on your side or on your back, supporting your body with a pillow.

After a night's sleep, you should not quickly get out of bed. You need to stretch and let the body wake up. Such a rise will be a good prevention of injury. Increased back pain provokes an incorrect position behind the wheel of a car. To avoid discomfort, you should optimally position the chair, without pushing it far back.

You also need to protect your back at work. This is especially true for those who spend the whole day at the table. A tense posture in the same position becomes the first cause of pain in the back. You need to sit straight. After all, bending forward increases pressure on the spine. In addition, it is important to get up from the table after every 45-50 minutes of work. This will be a great workout for the spine.

Therapeutic Association under the Council of Ministers of the USSR
CENTRAL CLINICAL HOSPITAL

REMINDER
for self-study physical therapy with osteochondrosis of the lumbar spine

Moscow -1991

In the prevention and treatment of osteochondrosis of the spine, systematic classes in special therapeutic exercises are essential.

Before teas start independent exercises in therapeutic exercises, it is necessary to consult with a specialist (neuropathologist, orthopedist-traumatologist, exercise therapy doctor).

You can do therapeutic exercises at any time of the day. It is very useful in the morning immediately after sleep to perform several exercises (for example: W 1,3,13,17,20 of the acute period), then take a morning toilet and continue performing the exercises according to the complex prescribed by the doctor and methodologist of exercise therapy.

Clothing during exercise should be light, not restricting movement, but not allowing hypothermia. Best of all - a woolen training suit.

P O M N I T E!

The appearance of pain during exercise is a signal to reduce the amplitude of exercise, their intensity, or to completely stop their performance.

In order for therapeutic exercises to bring the greatest benefit, follows:

  1. exercise daily;
  2. perform the exercises diligently, at a slow pace, without arbitrarily distorting the form, speed and intensity of the exercises performed;
  3. do not hold your breath when doing exercises;
  4. periodically consult a doctor, not hiding your ailments from him.

An exemplary complex of therapeutic exercises. used in the acute period (initial stage)
I.p. lying. Flexion and extension of the feet and fingers into a fist.
I.p. lying down, left leg bent at the knee. Flexion and extension of the right leg, sliding the heel along the bed. After 8-10 repetitions - the same with the other leg.
I.p. lying. Alternately raising your hands up.
I.p. lying down, left leg bent at the knee. Taking the right leg to the side. After 8 repetitions - the same with the other leg.
I.p. lying down, hands on shoulders. Circles with bent arms back and forth.
I.p. lying. Alternate straightening of the legs at the knees, leaning the hips on the roller.
I.p. lying down, legs bent. Alternately bending the bent legs to the stomach.
I.p. lying. Bending the arms to the shoulders in combination with breathing.
I.p. lying down, legs bent. Alternate abduction of the knees to the sides.
I.p. lying down, legs bent. Hands up - inhale, press the knee to the stomach - exhale. The same with the other leg.
I.p. lying down, legs apart. Leg rotation in and out
I.p. lying. Diaphragmatic breathing.

Special exercises used in the second stage of the acute period
I.p. lying down, legs bent. Elevation of the sacrum with support on the lower thoracic spine and feet due to kyphosis of the lumbar spine.
I.p. lying down, legs bent. Lifting the head with simultaneous tension of the abdominal muscles.
I.p. lying. Static tension of the gluteus maximus muscles. 8-10 voltages each for 4-6 s.
I.p. lying down, legs bent apart. Left hand up - inhale. Lower your hand forward-down-inward, raise your head and shoulders, stretch your hand to your right knee - exhale. The same with the other hand.
I.p. lying. Alternate leg curls. When straightening, press the foot on the bed, while kyphosis of the lumbar spine.
I.p. lying. The same exercise as number 17, but performed with two legs at the same time.
I.p. lying down, a roller under the feet, Elevation of the pelvis due to kyphosis of the lumbar spine.
I.p. emphasis on the knees. Sit on your heels without taking your hands off the bed and return to I.P. Upon returning to the i.p. don't bend!
I.p. emphasis on the knees. Flexion of the spine (without bending down when returning to I.p.!)

An exemplary complex of therapeutic exercises applicable in the SECOND (SUBSTRATE) period
I.p. lying. Simultaneous flexion and foot extension.
And about. lying. Alternate flexion and extension of the legs at the knees.
I. p. lying. Alternately raising the arms up, followed by passive stretching of their exercise therapy instructor.
I. p. lying down, left leg bent. Taking the right leg to the side. After several repetitions, the same with the left leg.
I.p. lying down, hands on shoulders. Circles with bent arms.
I.p. lying down, left leg pressed to the stomach. Raising the right leg forward. After several repetitions - the same with the left foot.
I.p. lying down, legs bent. Elevation of the sacrum with simultaneous kyphosis of the lumbar spine.
I.p. lying down, legs bent, hands on the stomach. Elevation of the head and shoulders. Fixing this position 2-4 s.
I.p. lying. Static tension of the gluteus maximus muscles. Voltage time 6-8 s.
I.p. lying down, legs bent. Simultaneous bending of the legs to the stomach.
I.p. emphasis on the knees. Sit on your heels without taking your hands off the couch.
I.p. emphasis on the knees, legs apart. Left turn, left hand to the side. The same to the right.
I.p. emphasis on the knees. Spinal flexion. Upon returning to the i.p. don't bend.
I.p. emphasis on the knees. Straightening the left leg, focus on the right knee. Do not lift your leg high. The same with the other leg.
I.p. emphasis on the knees, legs apart. Bending the right leg to the left-up, touch the right knee of the left hand. The same with the other leg.
I.p. emphasis on the knees. Taking the left leg back, sit on the right heel (half split). The same with the other leg. Do not take your hands off the couch.
I.p. lying on the stomach (roller under the stomach). Alternately lifting the legs from the couch by 3-5 cm while holding them in this position for 4-6 s.
I.p. lying on the stomach, arms to the sides. Raise the head and shoulders from the couch by 3-5 cm and hold in this position for 4-6 s.
I.p. lying on the stomach. Alternate abduction of the legs to the sides. Do not raise your legs high from the couch.
I.p. lying on the stomach. Alternate bending of the legs at the knees.
I.p. emphasis on the right knee, the left leg is straightened forward, (on the side of the couch). Taking the left leg to the side. The same with the other leg.
I.p. lying on your side. Simultaneous bending of the legs forward. The same on the other side.
I.p. lying down, feet on the cushion. Elevation of the sacrum due to kyphosis of the lumbar spine.
I.p. lying. Alternately "stretching" the legs down.
I.p. lying. "One" - hands up. "Two" - bending the right leg forward, press the knee to the stomach.
I.p. lying down, legs apart. Rotation of straight legs in and out.

SPECIAL EXERCISES recommended for inclusion in the complex of therapeutic exercises used during remission
Kyphosis of the lumbar spine with fixation of this position 10-60 s.:
a) with support against the wall; feet at a distance of 40 cm from the wall;
b) in i.p. standing.
I.p. hanging standing on the gymnastic wall, arms bent. Bending your legs, go into a mixed hang in a squat.
I.p. emphasis on the knees, legs apart. Stepping hands to the left, bend the torso to the left. The same on the other side.
I.p. knee stand. Sit on the thigh on the right, hands to the left. The same on the other side.
I.p. lying down, legs bent forward. Knee bends left and right.
I.p. lying down, legs bent, hands behind the head. Sit down - lie down.
I.p. hanging from behind on the gymnastic wall. Simultaneous bending of the legs forward.
I.p. hanging from the front on the gymnastic wall. With a turn of the pelvis to the left, bend the legs forward. The same on the other side.
I.p. lying on the stomach gymnastic bench, hands behind the head, legs fixed. Back extension of the body. Don't bend too hard!
I.p. lying down, legs pressed to the stomach. Rolling back and forth
I.p. hanging standing on the gymnastic wall, arms bent. Bending the right leg and straightening the arms, go into a mixed hang crouching on the right leg. The same on the other leg.
I.p. lying on your stomach, hands under your head. Bending the torso to the left, simultaneous abduction of the legs to the left. The same on the other side.
I.p. lying on the stomach on the edge of the couch, legs down, gripping the couch from below. Leg extension back. Don't bend!
I.p. lying. Bending forward, move to a sitting position, legs with a cross. Perform with support from behind and without support.
I.p. crouching emphasis. Straightening your legs, go to the stop position while standing bent over.
I.p. emphasis lying. Stepping your hands back, go to the stop position while standing bent over.
I.p. table legs apart, hands to the shoulders. Bending the left leg to the right and forward, touch the left thigh with the right elbow. The same with the other leg.
I.p. lying down, hands up. Raising your left leg forward, touch right hand left shin. The same with the other leg.
I.p. lying down, legs bent forward, the rubber bandage is fixed at one end behind the shins, the second - behind gymnastic wall. Leg extension back.
20) WALKING: on toes, on heels, on the outer edge of the feet, lunges with turns of the body to the left and right, walking with high hips, walking with bending the legs back, etc.

In the acute period with acute pain should be respected strict bed rest. Exercise therapy is used mainly for hygienic purposes and is restorative character. When moving the lower limbs, do not allow an increase in lumbar lordosis, which can increase pain. In this regard, when performing physical exercises, a soft roller should be placed under the shins.

At the second stage of the acute period, with a slight decrease in the intensity of pain, isometric exercises should be carefully included to train the abdominal muscles and gluteus maximus muscles.

Exercises that cause pain should be limited in amplitude, degree muscle tension or excluded altogether. Do not exercise through pain!

The number of repetitions of each exercise is 8-10 times. The pace of the exercises is slow.

Guidelines for motor mode in the second (subacute) period

With a decrease in pain syndrome, the possibilities of using special and general developmental exercises increase. In this period, in addition to exercises that increase the strength of the abdominal muscles and hip extensor muscles, exercises that kyphosis the lumbar spine (No. 7,8,10,11,13,15, 22,23,) become important.

When choosing both special and general developmental exercises, it is important to ensure that they do not increase the lumbar lordosis. Pain is a signal to change the structure of the exercise (in the direction of easing) or to exclude it.

At the end of the second period, you should gradually include exercises that increase the strength of the back muscles.

Exercises No. 7,6,9 and 10 can be performed in a circular system 2-3 times. They are the most important.

Increase the number of repetitions of special exercises to 15-50 times. The pace of the exercises can be gradually increased.

It should be reminded again: Exercise doesn't have to be painful!

In this period, the task of increasing the mobility of the spinal column is added to the tasks and methodological features of the second period. However, exercises aimed at solving this problem should be carried out carefully and in lightweight starting positions. It is necessary to achieve automatic maintenance of a specific posture in a standing position and in walking, when the lumbar spine is kyphotic.

The number of repetitions of special exercises of the second period is increased to 50-100 times (it can be broken down during the day). From others means of exercise therapy it should be recognized as appropriate to use those that will not negatively affect degenerated discs: swimming, health path, skiing, treadmill, bicycle ergometer, exercises with a rubber bandage.

Use such means as volleyball, tennis (large and small), road bike, cross-country running, fast dancing, rhythmic gymnastics should be extremely careful, because. sharp, often uncoordinated movements and turns can provoke an exacerbation of osteochondrosis. Exercises with dumbbells are preferably performed in I.P. lying down (on the back, stomach) to eliminate vertical loads on the spine.

It should be recognized as inappropriate to use a pure hang for supposedly stretching the lumbar spine.

An obstacle to this is the powerful tension of the stretched muscles of the body. It is also undesirable to jump into the depths from an elevation, exercises on a rowing machine, throwing. In any case, when doing exercise therapy, it should be remembered that constant microtrauma and overload of the spine, uncoordinated movements, pushes along the axis of the spine prepare the appropriate background for rupture of a degenerated disc and exacerbation of pain.

Orthopedic prevention of osteochondrosis of the spine

In order to slow down degenerative processes in the spine, as well as to prevent recurrence of pain exacerbation, it is recommended observe a specific posture with a kyphotic position of the lumbar spine in different situations when performing household, labor and other types of activities. In the prevention of osteochondrosis of the spine, an important role is played by the reduction of micro- and macrotraumatization of the intervertebral discs, as well as static and dynamic overloads of the spine.

It should be recognized as particularly unfavorable torso forward from a standing position. When straightening from this position, even a shift of degenerated vertebrae relative to each other is possible. In this regard, forward bends (especially those performed with simultaneous rotation of the body) should be excluded as an exercise from regular physical therapy exercises.

While doing domestic work associated with body tilt forward(washing clothes, rinsing, sweeping and nagging floors), it is desirable to unload the spine, having some kind of support under the free hand. To clean the apartment with a vacuum cleaner, it is advisable to build up the vacuum cleaner tube in such a way that the body does not bend forward, because. otherwise, rhythmic movements in a half-tilt forward when working with a vacuum cleaner that has not been reconfigured will cause an overload of the spine.

Particular caution should be exercised against work involving strenuous similar movements(especially in the floor forward bend), for example: sawing and chopping wood, gardening with a shovel and chopper, jerky movements when throwing heavy objects, washing on a washboard, etc., because the load on the vertebrae, ligaments and muscles increases dramatically.

Particularly adversely affected by incorrect body position and uncoordinated muscle work when lifting and carrying heavy loads. Best Option- straightened back, when the spine firmly rests on the pelvis. In this case, the intervertebral discs are loaded evenly and are not deformed. Along with this, carrying and especially lifting even a not very heavy load with a bent back (for example, in front of you and on outstretched arms) often leads to an aggravation.

The tables give pictures of the correct (black) and incorrect (shaded) body position when lifting and carrying weights. As can be seen from the figures, when carrying heavy loads, a straightened position of the torso is recommended. The load must be kept as close to the body as possible. When lifting weights from the ground, do not lean forward and lift the load by straightening the torso. It is necessary to bend your knees, sit down, leaving your back straight and lift the load by straightening your legs at the knees.

When driving in a car under the lumbar a roller is placed. And a head restraint is required to avoid trauma to the cervical spine during sharp jerks of the car.

When lacing shoes, you need to get on one knee, touch your thigh with your torso and only after that lace up your shoes.

However, a comfortable body position can cause undesirable changes in the spine if the professional posture remains unchanged. Therefore, it is necessary to periodically change the position of the body during work. For example, in a standing position - a periodic change in the support of one leg to a bench not only gives rest to the legs, but also contributes to kyphosis of the lumbar spine in light conditions.

When transporting in an elevator, it is advisable to take relief posture to reduce the vertical load on degenerated discs during lift accelerations and decelerations. This pose is recommended to be taken during the day as many times with an exposure of 10-60 s. and as a physical exercise.


Growing weakness(detraining) of the muscles of the body in patients who are not involved in therapeutic exercises is a fairly common occurrence. A trained and well-developed muscular "corset" of the body greatly facilitates and unloads the "spring" apparatus of the spine. Exercises that strengthen the abdominal muscles, gluteus maximus muscles, back extensor muscles and lumbar kyphosis training (especially in the standing position) should become part of the patient's motor regimen and be carried out throughout the day.

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