Strength exercises with osteochondrosis
(Wikipedia)
Osteochondrosis of intervertebral discs is a very common phenomenon. It is expressed mainly in the form of thinning of the disk thickness, and, as a result, pinching of the nerves, which causes pain of various degrees and localization. Most often, this disease affects the lumbar region, since there is a maximum load on the vertebrae.
Unfortunately, the cartilage tissue is almost impossible to regenerate. This means that the main task of training is to remove the pain symptom and discomfort. The cause of pain is a shift in the position of the disk, which begins to squeeze the nearby motor nerves. Thus, the pain can occur not only near the spine, but also be transmitted to the extremities.
Medicine has long known that the best vertebral retainer is the deep back muscles that surround the vertebral column. Thus, we have come to the fact that the main task of training for osteochondrosis is to strengthen the deep back muscles through exercises with weights. In addition, strength training contributes to the retention of calcium in the bones, which prevents further destruction of the disk.
Training for osteochondrosis
1. Pay special attention to the back. Immediately include such exercises as hyperextension, upper block pull for the head and chest, horizontal blog pull to the stomach, pull-UPS on the crossbar (who can), side bends with a dumbbell in hand, lunges with dumbbells (low weight).
2. After each workout, you must stretch the spine. In General, stretching the spine is a very important element of exercises for osteochondrosis, and you should not neglect it.
3. Complete elimination of axial load on the spine for at least the first few months. That is, with squats and deadlift will have to wait for now. Vertical presses can only be performed sitting with your back on the bench and with small weights.
4. Elimination of excessive deflection in the back. This means that performing exercises that allow you to bend strongly in the lower back-do not do it. For example, when you press the bar lying down, lie flat on the bench without deflection. When performing hyperextension, do not bend back too much.
5. Exclude all exercises that cause pain.
6. Naturally, don't limit your training to just one back. Train your entire body and perform all the exercises except those listed in points 3 and 5.
7. After two or three months, you can try to include in your training exercises such as deadlift, squats with a barbell on your shoulders. But for now with small weights so that you can do 20 times with a margin. Keep in mind that when the projectile is in your hands, the load on the spine is not as hard as if the bar was lying on your shoulders.
8. Well, if it's been a long time since you started training, and you feel great, you can try to perform all the exercises in full. But remember that your osteochondrosis has not gone away. Therefore, no sudden movements and listen carefully to the sensations in your back.
At the initial stage, all the exercises must be performed in 3 sets 12-20 times. Usually, pain reduction occurs within 1 to 2 months after the start of training. Some, after working out for a couple of months and being glad that the pain has disappeared, quit training. In this case, the symptoms usually return again.
Train and feel good!
