Osteochondrosis is a flattening, stratification, deformation of the intervertebral disc. The intervertebral disc is a vitreous body, nourished by many small vessels and capillaries. With reduced mobility or the constant stay of a person in one position, the vitreous body flattens over time, and the vertebrae begin to come together and even touch each other, causing severe pain. This usually occurs during sedentary work, for example in front of a computer, which is common for office workers, operators and programmers.
Osteochondrosis also affects drivers who spend a lot of time behind the wheel.
Previously, osteochondrosis was considered an age-related disease. However, this evil is very recent, since with the arrival of new technologies, people spend more time at a desk, often in an uncomfortable position.
Suitability for osteochondrosis
The easiest way is to prevent the disease, but during remissions, already in the presence of a disease, physical fitness is not only possible, but necessary. There are exercises aimed at rehabilitation and lengthening the periods when pain in the spine and joints is not disturbed.
With osteochondrosis, like any other problem with the spine, you can train only when the pain subsides. During classes, exercises with an axial load on the spine, as well as jumps, jumps, squats and weightlifting, are contraindicated. Many experts recommend hanging on the crossbar, but sometimes it gives the opposite results, so the instructor should choose a complex that is as gentle on the spine as possible. The movement should be smooth and not cause severe pain, although slight discomfort may occur. Before performing the exercises, it is necessary to warm up the muscles, so you start by warming up the neck, legs, arms, etc. To warm up, experts suggest exercises with a wide stick.
The most common option for treating osteochondrosis is yoga, which allows you to strengthen muscles and sufficiently stretch discs and ligaments. In addition to yoga, doctors advise Pilates and fitball. Pilates exercises help stretch the muscles, they become elastic without negative effects. From fitness dancing you need to choose flowing dances, where there are no jumps and sudden movements of the head.
With cervical osteochondrosis, running on loose soil, swimming, cycling and skiing in winter are allowed. However, someone with back problems reacts poorly to running, so doctors are more likely to recommend walking rather than running. Movement is important, and walking is indicated for any type of osteochondrosis.
Exercises that can be performed with osteochondrosis depend on the severity of the disease. Usually the doctor recommends a certain set of simple exercises and instructs the person according to the proposed program. You need to do it regularly, without missing a single day, then there will be an effect.
Exercises in the gym with osteochondrosis.
Classes in the gym for osteochondrosis consist of exercises for each part of the body on simulators and on a fitball. With each type of osteochondrosis, only certain types of exercises can be performed. Classes should not exceed 30 minutes. You may need to rest more in the beginning, especially for those who have never done fitness before. You also need to increase the pace gradually.
During the course, it is recommended:
- evenly train the muscle groups not only of the back, but of the whole body;
- vertical bench press to perform sitting, lying on the bench and only with light weight;
- pushing the bar, lie down with your lower back against the bench, performing hyperextension, do not raise the shoulder girdle above the pelvis;
- Avoid excessive weights, twisting of the spine, excessive lower back deflection with dumbbells, and vertical loading.
If you train regularly, not forgetting about elementary precautions, then after 2-3 months you can feel positive changes in the body.