Lumbar osteochondrosis is dystrophic changes in vertebral disks of lumbar department of a backbone. As a rule, it is one of the most widespread problems of a back.

Circulation of the person in vertical situation where the greatest loading is the share of a waist is the reason of lumbar osteochondrosis. The hypodynamia (inactive way of life), improper feeding, obesity, stresses have also harmful impact on a backbone.

The main symptom of a disease — pain. At lumbar and sacral osteochondrosis it arises in a waist suddenly or gradually accruing, reaches the greatest sharpness in 2-24 hours. Pains happen aching, shooting, burning and cutting.

In the period of sharp pain the exercises connected with extension of a back as pressure upon intervertebral disks, inclinations forward more than 20 degrees amplifies are contraindicated. Also by no means it is impossible to carry out dynamic exercises which promote improvement of mobility in a sick site of a backbone.

The medical gymnastics at lumbar osteochondrosis is appointed in 2-3 days after the termination of sharp pains. It is good to begin exercises with prone position which don't cause strengthening of pains.

Below the complex of exercises for treatment and prevention of osteochondrosis of lumbar department of a backbone is offered. These exercises are directed on extension of a spine column that promotes a decompression of nervous backs and vessels surrounding it, and also on strengthening of a muscular corset. The trained muscles unload a backbone and reduce load of vertebral disks.

Exercise 1.

Starting position – lying on a stomach. To raise the left direct foot up and, keeping height, to take away it to the right, without tearing off plechy from a floor. Smoothly to return to a starting position. To carry out exercise till 8-10 times on each foot.

Exercise 2.

Starting position – lying on a stomach. Open elbows in the parties, brushes collect in cams and put under a breast. Through the party to touch by the left knee the left elbow, the right knee – the right elbow. To carry out exercise till 8-10 times on each party.

Exercise 3.

Starting position – lying on a stomach. Tear off a breast from a floor, lay forearms before itself on a floor on width of shoulders. On a breath raise the right foot up, on an exhalation – we take away a foot to the left and we try to concern foot a floor. The look is directed through the left shoulder back – we try to see the right foot. Then repeat too with the left foot, taking away it to the right. Make till 8-10 repetitions on each foot. We carry out movement quietly and softly, without breakthroughs and moves.

Exercise 4.

Starting position – on all fours (knee and palmar). We touch by the left knee the right elbow and right – left. Repeat till 8-10 times on each foot.

Exercise 5.

Starting position – on all fours (knee and palmar). Knees put together, shins symmetrically part in the parties, palms are densely recorded on a floor. On an exhalation, stretching, to sit down on the right heel, on a breath to return on all fours. Then on the left heel and on the center. Repeat exercise of 6-8 times.

Exercise 6.

Starting position – on all fours (knee and palmar). Extend a direct left foot back on level parallel to a floor, pull foot on itself. Keeping foot height, translate it to the right, then return back and close in a starting position. Too repeat with other foot. When performing exercise not to bend elbows. Repeat 8-10 times.

Exercise 7.

Starting position – lying on a back. Hands put on hips, softly raise the head and direct shoulders forward, a waist press in a floor. Keep tension of 5 seconds. Repeat 6-8 times.

Exercise 8.

Starting position – lying on a back. Put hands in the parties to the line with shoulders. Raise the right foot up and take aside – concern a sock the left palm. From a floor not to tear off a shovel. Repeat till 8-10 times on each foot.

Exercise 9.

Starting position – lying on a back. Link brushes in the lock and put under a nape, stretch elbows on the parties. Knees bend, put feet on a floor on width of shoulders. Serially we incline knees to the right-to the left, without tearing off shovels from a floor. Repeat exercise of 8-10 times.

Exercise 10.

We finish this complex rifts on a back – as much as possible round a back, knees attract to a forehead. Rock forward-back, to the right-to the left.