9 best exercises for osteoarthritis of the lumbar spine
Diseases Of The Spine / / May 01, 2016
Osteoarthritis of the lumbar spine is extremely common in older people because the human aging has a considerable influence on bone degeneration.If a patient is concerned about the alarming symptoms of osteoarthritis, then this article can serve as a perfect guide for its healthy and pain-free lifestyle.
If a patient for more than forty years, and he is experiencing excruciating pain in the back, there is a high probability that the patient is suffering from osteoarthritis (arthritis, arthrosis).Osteoarthritis is a degenerative joint disorder, wherein the protective layer of them, known as the cartilage is subject to wear, resulting in joint mobility, weakening and inflammation are observed.This may be due to friction from injury that may cause complications and pain in the joints when moving.
anatomy of the spine joints
Osteoarthritis usually affects people over the age of 50 years.Statistics show that it is a degenerative condition is more common in men younger than 45 and women older than 45
lower back can be divided into three main parts:
- lumbar spine;
structure of the lumbar spine, in turn, can be divided into five lumbar vertebrae and five intervertebral discs.These vertebrae of the lumbar spine vertebrae are the largest in the human body.They bear the greatest load on the entire body weight.This is the main reason why the vertebrae of the lumbar spine can cause the most back pain.
What is osteoarthritis of the lumbar spine
With age, the protective cartilage in human joints around it begins to break down.In ordinary cases, the cartilage is smooth and translucent white color.However, if the patient is suffering from osteoarthritis, the cartilage structure becomes roughness, it becomes opaque and yellow.After the surface of cartilage becomes rough, the end joints, on the bone surface, begin to form abnormal bone growths misconfiguration - osteophytes.These new small bones further increase mechanical wear, preventing the restoration work cartilage cells.When the bones are subject to wear, the force of friction on the surface begins to increase.In severe cases, cartilage erosion in the process puts pressure on the spinal nerves.This restricts smooth flow of blood to the hands and feet.For this reason, patients suffering from osteoarthritis, often complain of numbness in the feet and hands.
Causes of osteoarthritis
back pain, mainly is caused by osteoarthritis of the lumbar spine.This degenerative joint disease, lumbar joints are inflamed, resulting in severe pain, limited mobility and, in extreme cases, can lead to permanent paralysis.If the patient is experiencing these symptoms, it is of paramount importance his address to the doctor.
- Degeneration or wear and tear of the joints due to the natural aging process
- Damage or injury (eg, in a car accident) cause the erosion of the cartilage or irritation.
- Repeated trauma, stress, sedentary work, including typing on the computer for long hours without a break, heavy lifting, large daily load - all these are the most common causes of osteoarthritis.
- Heredity may also contribute to osteoarthritis.
- also can cause osteoarthritis degeneration of intervertebral discs.These discs that support the lumbar vertebrae, may degenerate due to stress and the aging of the human body.This can lead to the lumbar joint pain and feeling of heaviness and difficulty in moving.
- Injuries caused by exercise - is the most common among active people, especially athletes, because the increased level of activity increases bone friction in the joints together.This causes wear of cartilage and other joints in load-bearing structures that ensure their stability.
Symptoms of osteoarthritis
symptoms of osteoarthritis of the lumbar spine can vary on a scale from mild to severe.Osteoarthritis of the lumbar spine has similar symptoms to the problem of the intervertebral discs.If a patient is concerned about any of the following symptoms, then it means that he may be suffering from osteoarthritis is the lumbar spine.
Pain in the lower back extends to the buttocks, calves and the backs of the knees.Under this condition, the pain will in front of the feet and lower legs.
Symptoms of osteoarthritis in the affected joints:
- numbness and fragility;
- muscle spasm;
- back pain is reduced in a sitting position compared with the position of standing;
- swelling of the affected joint;
- pain is aggravated by strenuous exercise;
- inflammation increases after a period of rest;
- in extreme cases - loss of joint mobility.
Exercise for osteoarthritis of the lumbar spine
order to choose the best exercise for your condition, the patient need to study bone mineral density.Measure mineral density substantially is calcium, which is present in the bones.If bone mineral density (amount of calcium in the bones) below normal, the patient must be active and must take all necessary measures to its density bones come back to normal.
With age, a man of his goal should be - not to increase bone mineral density, but instead - its support is normal.Along with a diet rich in vitamins C & D, the patient must also perform certain actions for the health of their bones.In this case the patient should be cautious, and pain in the lower back is to stop any form of exercise.
If the patient is suffering from a disease state of osteoarthritis, then it is important to stretch the muscles surrounding the affected joint.This will not only strengthen the muscles, but also to save the joints from any permanent and irreversible damage.Choosing for themselves a healthy and active motion mode, the patient will increase the flexibility and strength of joints and muscles support.The patient can choose from a varied list of those exercises that are the safest for his health in osteoarthritis of the lumbar spine.
1. Stretching the abdominal muscles
This exercise allows you to maintain control of the abdominal muscles by contraction (tension) and relaxing the muscles.As soon as the patient mastered this exercise, it can easily increase support for the spine, which will further decrease pain.
Lie on your back, pressing his spine and pelvis to the floor and holding them in a neutral position.Then bend your knees and breathe, pulling abdominal muscles.Do this exercise, breathing evenly and tightening the abdominal muscles, for 10 seconds.Repeat 5 times.
main cause of osteoarthritis of the lumbar spine is the erosion of the load-bearing structures, including cartilage.This exercise helps to develop and strengthen the thigh and abdominal muscles that balance the lower part of the body.Lie on your side, bend your knees together.Squeeze your abdominal muscles, gently pressing on the navel, breathe deeply.Then slowly and gradually straighten up and, as if the clamshell open, and return the leg to the starting position.Repeat the exercise.
3. Motor exercises
They include a series of exercises with the slopes on one side, back and forth, which allow greater flexibility and motor functions of the joints.This is an ideal exercise that will bring great benefit to patients with osteoarthritis.
4. Aerobic exercise
Osteoarthritis of the lumbar spine - an extremely sensitive condition, mainly due to the risk of damage to the spinal nerves.Therefore, the safest and devoid of stress exercises are exercises by physiotherapists and other professional advisors.These exercises include walking, cycling and water treatments that help to protect and preserve the backbone of any form of undue stress.These exercises have the additional advantage: they make a healthy cardiovascular system and lungs of a man.
5. Stretch hamstring
In osteoarthritis (arthrosis) of the lumbar spine loss (depreciation) of cartilage and overgrowth of bone leads to severe pain and deformation of joints.This causes excessive pressure on the hamstring muscles, making them more dense and resilient than you need.In this exercise, the patient will need to knead the hamstring muscles and make them more flexible and elastic.You will need to provide the appropriate strap pressure on the tendon and maintain correct posture needed for this exercise.Lie on your back, pull the leg forward and spread them.Then, holding one leg strap, carefully lift it until then, until you feel that your knee and hip muscles are stretched.Repeat the sequence of movements with the other leg.
6. Strengthening buttocks
Just as muscles hamstring and gluteal muscles can suffer from osteoarthritis of the lumbar spine.In this exercise you need to lie on your back with a pillow that supports the lumbar region.Keep one leg straight, pull (retract into itself, compress) the buttocks and gently lift the leg.Repeat the same procedure with the other leg.This will help in maintaining and developing stability and balance while walking.
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In this exercise, you will need to get on the floor on his knees, oeretsya elbows and palms on the floor.Your hands should be under your shoulders and your knees - under your hips.On the inhale, perform a smooth forward movement of the base of the back, pull the top of the head forward and slightly upward.As you begin to raise your head, begin to inhale and arch your lower back.Now reverse the motion back, tilt your head to the floor.Lower the shoulders and pull the front part of the body and exhale, pick up under her coccyx, simultaneously raising the central part of the back up, pull the navel to the spine, straighten the blade.You should continue this exercise consistently inhaling and exhaling, at least 10 times.Exercise promotes stretching of the lumbar spine, and thus helps to make smooth movements.
Lie on your back.Lift the hips and keep them at the top by placing a rolled towel or pillow under your sacrum (the large triangular bone at the base of the spine, forming the upper back part of the pelvic cavity and located between the two hip bones, the upper part connects with the last lumbar vertebra, lower - with the coccyx).Ensure that lay on the pillow the whole mass of the body.Then carefully lift the knees up, using his hands to maintain body balance.Your hips should be in a straight position.Then slowly and gradually bring one knee up to such a position to easily touch your toes to the floor.Then return to the starting position.Repeat the same with the other leg and keep these movements for 2 minutes.After this exercise, you will feel that the lumbar spine is more relaxed, and the pain goes away.
9. Tilt the pelvis
This is a great exercise - it can help reduce the pressure on the lumbar spine, which causes a feeling of stiffness and numbness.Patients suffering from osteoarthritis of the lumbar spine, often complain about the limitation of the return movement.This exercise will help to develop a smooth movement of the back muscles and improve the flexibility of muscles.You will need to lie on his back, his head under a pillow, legs slightly bent at the knees, the feet are loosely on the floor or on top of a folded blanket.Your hands should be on the lower abdomen - so that the fingers were directed toward the pubic bones of the pelvis.Breathe.Then, as you exhale, pull your stomach, tighten your abdominal muscles, holding the lumbar region to the floor.Carefully and as much as possible to bend the back, as a result of reversing the situation.Keeping the pressure on the spine, squeeze the elastic and slightly lift the buttocks.Muscles will stretch the pubic bone.Do the movement in your own pace, yet do not learn to save for a long time the "slope" of the pelvis in the normal rhythm of breathing.Feet should be kept together, toes and heels should touch.You can not detach from the surface of the spine.Never carry the weight on the foot or heel.Lifted only by lifting the buttocks.Relax slowly.If the muscles tremble, relax and re-start the exercise.The head should be kept elevated - a small pillow or towel folded roll.The chin should be directed to the chest to prevent pridavlivaniya neck.Continue the sequence and repeat it at least five to ten times, depending on the intensity of the pain of the lumbar spine.