Low back pain: the EASIEST method of treatment

Physical exercises to strengthen the muscles and reduce the appearance of the disease. When you remove the pain and start training, the effect will not keep itself waiting long.


Osteochondrosis is a frequent phenomenon among the population in developed countries. Today, the disease begins to manifest at an earlier age than for example 15 years ago. The disease can affect any joint, but most often it suffers from the human spine. One of the ways of treatment in this case is exercises for the lumbar spine and his cervical-thoracic spine region. Exercises with osteochondrosis this day is still one of the most simple and safe methods of treatment.

Why gymnastics are useful in osteochondrosis

Osteochondrosis is cartilage damage in the joint. With age, the nutrition of the cartilage of the joint deteriorates. Together with the lack in the diet of a sufficient number of key components, leading to early cartilage degeneration, its mineralization, Usually destruction. Mild atrophy of the cartilage has already affected the health and is called degenerative disc disease. The most dangerous lower back pain, localized in the spine. Through the spine runs the spinal cord which is the nervous connection of the head and other parts of the human body.

The destruction of the cartilage affect the safety of the nerve roots, which may be of the gripes in the end, the person will no longer feel the fingers, hands, feet, pain radiating to the legs, hips and other parts of the body. Osteochondrosis can also affect other parts of the body where there are joints, can occur disease. For older people it can be localized to the shoulder, forearm, ankle, hip. In the end, very limited hip movement, arm or leg does not move or moves very poorly, because of the pain.

It is strange that the move osteochondrosis pain, but it is movement in these situations and help. The movement is one based on treatment of problems with cartilage. Together with the ample intake of chondroitin and glucosamine, a complex of exercises for osteochondrosis to cope with its task. It should be remembered that the common static structure, he is in motion will not come. And move his muscles. And keep it in a stable state, also the muscles. Weak muscles are not able to maintain the optimal position of the joint. Eventually, he prematurely "broken".

It is particularly important to strengthen the muscles of the spine. Gymnastics gymnastics is the importance of a particular part of the spine, but with one change. If a sore lower back, you should do not only exercises for the lumbar-sacral spine, but also other units. It is important to do in order to prevent the development of degenerative disc disease in the neck, for example. After all, if injured the waist, so muscle tone to his district was inadequate. This suggests that the muscles are weak in other areas.

If a sore neck, then helps gymnastics in osteochondrosis of the cervical-thoracic spine. By the way, it helps not only with the disease, but the beginning of pain. Try it and see for yourself: at times stretch even a healthy neck is not only useful, but also pleasant.

Exercises for different parts of the spine

A lot of different physical therapy exercises with osteochondrosis of the spine, to bring them all is simply not possible, therefore, we consider the simplest and most important options. During acute pain loads do not need to give. It just makes it worse. If the movement brings a sharp pain – then we can work out.

The key to success is to give the class the right amount of time, do not rush to do everything on a regular basis. Then, the treatment helps to escape the pain.

Exercises for the spine – is an exercise that must be done at an early stage.


Let's start from the top, the bridge body and the head. Is the neck. His health is the key to our well-being.

Cervical-thoracic osteochondrosis can be combined. For example, when the problem is at the level of the first cervical vertebra, suffering from the joint between the last thoracic. In addition, degenerative disc disease rarely affects only one joint.

Gymnastics in osteochondrosis of the cervical-thoracic spine should preferably be applied when diseases of the research, but also prevention, even before it starts. Done sitting: at home, at the gym, at work or even traffic. In the latter case, consider shaking while driving, the roads are not always smooth.

gymnastics osteochondrosis
  • Gently and slowly roll the head clockwise and counterclockwise.
  • Hands to help tilt your head to the right shoulder and the left (exercise elements of stretching).
  • Understand your head in your hands and try to move the head all 4 sides, overcoming the resistance of hands. The goal is to feel resistance and to overcome it, straining the muscles.
  • Mash your hands on the neck from the occipital bone of the shoulders the muscles in a circular motion.

Repeat each exercise 5-10 times slowly. If you experience pain – stop running.


Some exercises for the neck and thoracic osteochondrosis is similar. Let's start:

  • Sitting just lift shoulders, lower them back. This movement strengthens the trapezius muscle – the upper forming the rear bottom of the neck, and the base is approximately the shoulder blades.
  • Squeeze and spread shoulders. Do this movement 10 times back and forth.
  • Raise first one shoulder, then lower it. Now lift one shoulder. Down.
  • Raise first one shoulder, then the other. Lower the shoulders in the reverse order.
  • Circular motion shoulders – slowly to do 10 circles clockwise and counterclockwise.
  • Lock the knees and hips, to turn the axis round the waist in one direction and another.

Gymnastics in osteochondrosis of the thoracic, like any other, is slow. Any sudden wrong move could aggravate the situation.


Exercises of the lumbar-sacral spine must also be done after the removal of the pain. The lower back harder in a chair exercises to strengthen the lumbar spine is not. Except that the chair may be bent, forming a natural curve in their lower back, and the whole right position to work.

Before you do the exercises, strengthen the muscles of the lower back and other lower back exercises with osteochondrosis, standing on the scales and look in the mirror. If the balance figure is greater than the height (cm) minus 100 and plus 10, most likely you should think about weight loss. After all, every extra pound is the extra load on the spine. And a big belly shifts the center of gravity of the body: it pulls the lower spine forward more than they should.

Often, osteochondrosis of the lumbar region of the person which are not related to professional sports, since the volume of the stomach. Exercises for lumbar osteochondrosis, at the same time should take care of in order to pull the figure and restore gravity to normal.

In order to combat lower back pain, you need to work out the lower back and abs. This is done in primary school at home, lying on the mat. Then you can have the gym to go to.

The most simple exercise in osteochondrosis of the lumbar spine:

  • Download press, lie down on the Mat, hands folded on his chest, feet on the floor. Slightly raise your head off the floor, lower back pressed. Do 15 times.
  • Lying on your back straighten your legs, keep your hands behind your head or down at your sides. In this position, alternately lift the legs. Repeat the movement on each leg 15 times.
  • Roll over on your stomach, extend your arms forward. From this position raise the upper part of the body, not to throw your head back. If there are power-ups, and even feet. The exercise is called "the boat". You can swing forward and backward support points. The goal is to do 10-15 repetitions.

Exercise for lower back pain, strengthen muscles and reduce the appearance of the disease. When you remove the pain and start training, the effect will not keep itself waiting long.

To strengthen the back muscles osteochondrosis it is necessary oka, and all the other parts back.

There are more serious exercises of the lumbar-sacral spine. They should do, when they are listed above. This:

  • lift the leg vis (the spine is not Usually the load is not anyone, stretching),
  • raise torso on incline bench press,
  • exercise simulator.

Although degenerative disc disease of the lumbar spine often makes the bond of varying hardness. Please contact your doctor.

We remove the aggravation

Exercises to strengthen the back muscles can be done only when the pain is gone. Pain in the back radiating to the foot or other body part, you should consult a neurologist. The doctor to determine the localization of jamming and prescribe the right treatment.

When the pain starts to go away, and gradually disappear – this is the moment to start class.And remember, do only that which will not cause discomfort!

What to do next?

The acute period has passed, you've worked hard to do all that is necessary to strengthen back muscles lower back pain.

Then scenario two:

  1. You can stop the exercises, go back to the old way of life and re-experience the charm of, for example, degenerative disc disease of the lumbar spine. You can do this you have to live like you lived before.
  2. Or you can get on the road to health is to keep an eye on nutrition, weight, do the same exercises for pain in the lower back and other units. At a minimum, so that the pain no longer existed.

You can also find some other systems to maintain the health of the spine. Exercise is the easiest way to take care of. The choice is yours.