There are many reasons that contribute to the emergence of osteochondrosis, the greatest number of which are manifested in the summer, when some are moving out of town, closer to their summer cottages, while others are scornful about drafts. If you feel unpleasant changes in your health, a little pain in the area of the legs and back, start by changing your soft mattress to an orthopedic mattress, or at least to a medium-strength mattress. Do not lie down on old-fashioned sofas and shaky clamshells, replace the large soft pillow with a small and flat one.
Do not let things go by themselves and do not think that everything by itself will pass, be sure to see a doctor, only a specialist will be able to determine how much osteochondrosis is started in each specific case and to choose the optimal treatment that includes special gymnastics and massage. The problem of osteochondrosis is not new and has long been studied, one of the results of such studies is a specially designed complex of exercises, which is recommended for anyone who has encountered this ailment. Exercise should be approached with caution, do not overpower the unbearable pain of torturing yourself. Begin to perform them carefully and gradually, for more convenience, you can put a soft cushion or pillow under your knees.
If you are concerned about pain in the spine, it is recommended to perform the following exercises 2 to 3 times per day for 15 minutes.
- Lay down on your back, stretching your arms along the body, into the account of "one" - raise your hands so that they are at an angle of 90 ° to the trunk, while pulling the socks on yourself. At the expense of "two" - relax and lower your hands. Exercise is recommended to be performed 1 or 2 times.
- Lying on your back, raise your hands up (at an angle of 90 ° to the trunk), into the "one" tab, grab your left hand in the wrist area with your right hand and, as if pulling it higher simultaneously, tilt the trunk to the right side. At the expense of "two" you return to the original position, at the expense of "three" - repeat the exercise, but leaning back to the (left) side. Exercise is also recommended to perform 1 or 2 times.
- The next exercise is also performed lying on the back, but with arms stretched out along the head. The exercise consists in alternately bending the legs in the knees, it should be done by sliding on the surface of the bed or mat. Exercise is repeated for each leg, from 6 to 8 times.
- Lying on your back, do the following: at the expense of "one" - we pull the right knee to the stomach, clasping it with our hands and trying to reach his forehead, at the expense of "two" we return to the starting position. On account of "three" we do the same exercise, but with the left knee, finishing it by taking the starting position on the score "four". On the account of "five" we repeat the same exercise, but simultaneously with both knees, and on account of "six" we return to the original position. This exercise is recommended to be performed 1 or 2 times.
After this complex will bring relief in the form of retreating pain, it must be continued, adding a number of exercises.
- Lying on your back, bend your knees, hands while stretching along the head. At the expense of "one", grabbing the right hand left in the area of the wrist, pulling to the left side, while lowering the knees in the opposite. At the expense of "two" we return to the starting position, at the expense of "three" we repeat all the same, but in the opposite direction, then we return to the starting position on the account "four". Exercise should be repeated 6 to 8 times.
- Lie on your back, hands on top, at an angle of 90 ° to the trunk. At the expense of "one" - bend your legs, clasping your knees with your hands, at the expense of "two" - we lower them, returning to the original position. Exercise done at least 6 times.
- Lying on his back, stretching his arms up, along the head and placing his feet in different directions. At the expense of "one" - we strain the muscles of the legs with maximum effort for 5 seconds, at the expense of "two" - slowly relax. Exercise done from 5 to 7 times.
- Lie down on his back, stretching his arms along the body. At the expense of "one" - raise the pelvis, bending his knees, resting his feet and squeezing the buttocks for about 5 seconds, at the expense of "two" - relax and return to the starting position. Exercise do from 8 to 10 times.
- We lay down on the stomach, put our hands under the chin. At the expense of "one" - we lift the left leg, without bending it, at the expense of "two" - the right leg, also we try to keep it straight. At the expense of "three" we connect the legs and hold them in this position for 5 seconds. Exercise do from 6 to 8 times.
Most importantly, if you are really interested in achieving results, do these exercises with osteochondrosis on a regular basis.