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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; - sacrum; - tailbone. 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. 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. «Clamshell» 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. 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. 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. 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. 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. Related Articles: - 7 best exercises for herniated vertebral disc in the lower back - Orthopedic corsets and posture correctors - Secrets of a healthy spine - 13 tips how to reduce pain in the lower back - back pain and lower back - How right arrow key to pain in the shoulders and neck? «Cat» 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. Branches 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. 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.
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9 najbolje vježbe za osteoartritisom lumbalne kralježnice Bolesti Kralježnice / / August 12, 2017 Osteoartritis lumbalne kralježnice je vrlo čest kod starijih ljudi, jer je ljudsko starenje ima znatan utjecaj na koštanu degeneracije.Ako pacijent je zabrinut zbog alarmantne simptome osteoartritisa, onda ovaj članak može poslužiti kao savršen vodič za zdravog i bezbolno života. Ako pacijent već više od četrdeset godina, a on doživljava bolan bol u leđima, postoji velika vjerojatnost da pacijent boluje od osteoartritisa (artritis, artroza).Osteoartritis je degenerativna zajednički poremećaj, pri čemu je zaštitni sloj od njih, poznat kao hrskavica je podložan nositi, što je rezultiralo u pokretljivosti zglobova, slabljenjem i upale su promatrane.To može biti zbog trenja od ozljeda koje mogu uzrokovati komplikacije i bolove u zglobovima prilikom kretanja. anatomija zglobova kralježnice Osteoartritis se obično javlja kod osoba u dobi od 50 godina.Statistike pokazuju da je degenerativna stanja je češći u muškaraca mlađih od 45 godina i žene starije od 45 godina.Kako bi se identificirali na osteoart donjem dijelu leđa može se podijeliti na tri glavna dijela: - lumbalne kralježnice; - sacrum; - stidnu kost. struktura lumbalne kralježnice, pak, može se podijeliti u pet lumbalnog kralješka i pet intervertebralnog diska.Ove kralješci od lumbalnog kralješka kralježnice su najveći u ljudskom tijelu.Oni nose najveći teret na cijelu tjelesne težine.To je glavni razlog zašto je kralješci lumbalne kralježnice može uzrokovati povratak najviše boli. Što je osteoartritis lumbalne kralježnice s dobi, zaštitna hrskavica u ljudskim zglobovima oko njega počinje raspadati.U običnim slučajevima, hrskavica je glatka i prozirna bijela boja.Međutim, ako pacijent pati od osteoartritisa, struktura hrskavica postaje hrapavost, postaje neproziran i žuta.Nakon što je površina hrskavice postaje gruba, krajnji zglobovi, na površini kosti, počinju se formirati nenormalan kosti izrasline pogrešna konfiguracija - osteophytes.Ove nove male kosti dodatno povećati mehaničko trošenje, sprečavanje stanice rade hrskavice obnove.Kad kosti su podložni trošenju, sila trenja na površini počinje rasti.U težim slučajevima, erozija hrskavice u procesu stavlja pritisak na spinalnih živaca.To ograničava nesmetan protok krvi u rukama i nogama.Iz tog razloga, pacijenti koji pate od osteoartritisa, često se žale na obamrlost u rukama i nogama. Uzroci osteoartritisa bolova u leđima, uglavnom uzrokovane osteoartritisom lumbalne kralježnice.Ova degenerativna bolest zglobova, lumbalna zglobovi su upaljene, što je rezultiralo teškim bolovima, ograničene pokretljivosti i, u ekstremnim slučajevima, može dovesti do trajnog paralize.Ako pacijent doživljava ove simptome, to je od najveće važnosti njegova adresa do liječnika. - degeneracija ili trošenja i habanja zglobova uslijed prirodnog procesa starenja - šteta ili ozljeda (primjerice, u prometnoj nesreći) uzrokuju eroziju hrskavice ili iritacije. - Ponovljena trauma, stres, sjedeći posao, uključujući i tipkanje na računalu za dugo vremena bez pauze, težak, veliki dnevno opterećenje - sve su to najčešći uzroci osteoartritisa. - Nasljeđe također mogu pridonijeti osteoartritisa. - također može uzrokovati osteoartritisa degeneracija intervertebralnog diska.Ovi diskovi koji podržavaju lumbalnog kralješka, mogu degenerirati zbog stresa i starenja ljudskog tijela.To može dovesti do lumbalnog bola u zglobovima i osjećaj težine i poteškoće u kreće. - Ozljede uzrokovane vježbe - je najčešći među aktivnim ljudima, a posebno sportaše, jer je povećana razina aktivnosti povećava koštanu trenje u zglobovima zajedno.To uzrokuje trošenje hrskavice i drugih zglobova u strukturama nosivih koji osiguravaju njihovu stabilnost. simptome osteoartritisa simptome osteoartritisa lumbalne kralježnice može varirati na skali od blagih do teških.Osteoartritis lumbalne kralježnice ima slične simptome problema veznih pločica.Ako pacijent je zabrinut zbog bilo kojeg od sljedećih simptoma, onda to znači da je on svibanj biti pate od osteoartritisa je lumbalne kralježnice. Bol u donjem dijelu leđa proteže na stražnjici, telad i leđa koljenima.Pod tim uvjetima, bol će pred noge i potkoljenice. simptome osteoartritisa u zahvaćenim zglobovima: - ukočenost i krhkost; - spazam mišića; - bol u leđima je smanjena u sjedećem položaju u odnosu na položaj stoji; - oticanje zahvaćeni zglob; - bol se pogoršava napornog vježbanja; - upala povećava nakon razdoblja odmora; - u ekstremnim slučajevima - gubitak pokretljivosti zglobova. Vježba za osteoartritis lumbalne kralježnice kako odabrati najbolje vježbe za svoje stanje, pacijent je potrebna za studij mineralnu gustoću kostiju.Mjera mineralna gustoća značajno je kalcij, koji je prisutan u kostima.Ako mineralna gustoća kosti (količina kalcija u kostima) ispod normale, pacijent mora biti aktivan i mora poduzeti sve potrebne mjere kako bi kosti gustoće vratiti u normalu. S godinama, čovjek od cilja trebalo biti - da ne povećava mineralnu gustoću kostiju, nego - njegova podrška je normalno.Uz prehrane bogate vitaminima C i D, pacijent mora obavljati određene radnje za zdravlje svojih kostiju.U tom slučaju pacijent treba biti oprezan, i bol u donjem dijelu leđa je da se zaustavi bilo koji oblik vježbanja. Ako pacijent pati od bolesnog stanja osteoartritisa, onda je važno da se protežu mišiće koji okružuju zahvaćeni zglob.To ne samo da će ojačati mišiće, ali i spasiti zglobova s bilo trajnog i nepovratnog oštećenja.Odabir za sebe zdrav i aktivan način rada pokreta, pacijent će povećati fleksibilnost i snagu zglobovima i mišićima podršku.Pacijent može birati između raznovrsnom popisu onih vježbi koje su najsigurnije za njegovo zdravlje u osteoartritisom lumbalne kralježnice. Istezanje trbušne mišiće Ova vježba vam omogućuje da zadrži kontrolu nad trbušne mišiće pomoću kontrakcija (napetosti) i opušta mišiće.Čim pacijent ovladao ove vježbe, to se lako može povećati potporu za kralježnicu, što će dodatno smanjiti bol. Lezite na leđa, pritisak na kralježnicu i zdjelicu na podu i drži ih u neutralnom položaju.Zatim savijte koljena i disanje, povlačenjem trbušne mišiće.Da li ove vježbe, disanje ravnomjerno i zatezanje trbušne mišiće, za 10 sekundi.Ponovite 5 puta. «školjke» glavni uzrok osteoartritisa lumbalne kralježnice je erozija strukture Nosivi, uključujući i hrskavice.Ova vježba pomaže razvijati i jačati bedra i trbušne mišiće koji ravnotežu donji dio tijela.Lezite na bok, savijte koljena zajedno.Stisnite trbušne mišiće, lagano pritiskajući pupka, duboko disanje.Zatim se polako i postupno ispraviti i, kao da je preklopni otvoren, i vratiti nogu u početni položaj.Ponovite vježbu. Motorni vježbe Oni uključuju niz vježbi s obronaka na jednu stranu, naprijed i natrag, koji omogućuju veću fleksibilnost i motorne funkcije zglobova.Ovo je idealna vježba koja će donijeti veliku korist pacijenata s osteoartritisom. Aerobne vježbe Osteoartritis lumbalne kralježnice - izuzetno osjetljiva stanje, uglavnom zbog rizika od oštećenja spinalnih živaca.Stoga, najsigurniji i bez stresa vježbe su vježbe po fizioterapeuta i drugih stručnih savjetnika.Ove vježbe su hodanje, vožnja biciklom i vodeni tretmani koji pomažu u zaštiti i očuvanju okosnicu bilo koji oblik nepotrebnog stresa.Ove vježbe imaju dodatnu prednost: oni čine zdrav kardiovaskularni sustav i pluća čovjeka. Stretch tetiva kod osteoartritisa (artroza) gubitka od lumbalne kralježnice (amortizacije) hrskavice i rastinje kosti dovodi do jake boli i deformacija zglobova.To uzrokuje pretjerani pritisak na tetive koljena mišiće, čineći ih gušći i otporniji nego što je potrebno.U ovoj vježbi, pacijent će morati mijesiti tetive koljena mišiće i učiniti ih fleksibilnijim i elastična.Trebat će vam pružiti odgovarajuću pritisak remen na tetive i održavati ispravan stav potreban za ove vježbe.Lezite na leđa, povucite nogu prema naprijed i raširio ih.Zatim, držeći jednu nogu remen, pažljivo ga podignite do tada, sve dok ne osjetite da su vam koljena i kuka mišići pruži.Ponovite slijed pokreta s drugom nogom. Jačanje stražnjice Kao što mišići tetive koljena i gluteusa mišići mogu patiti od osteoartritisa lumbalne kralježnice.U ovoj vježbi morate ležati na leđima s jastukom koji podržava lumbalno područje.Držite jednu nogu ravno, povući (uvući u sebe, stisnuti) stražnjice i lagano dizati nogu.Ponovite isti postupak s drugom nogom.To će pomoći u održavanju i razvoju stabilnost i ravnotežu dok hoda. Vezani članci: - 7 najbolje vježbe za hernija kičmene diska u donjem dijelu leđa - Ortopedski steznici i držanje za korekciju - Tajne zdrave kralježnice - 13 savjeta kako smanjiti bol u donjem dijelu leđa - bol u leđima i donjem dijelu leđa - kako desno strelicama za bol u ramenima i vratu? «Mačka» U ovoj vježbi, morat ćete doći na podu na koljenima, oeretsya laktovima i dlanovima na podu.Ruke trebaju biti ispod ramena i koljena - pod kukove.Na udisaju, obaviti nesmetano kretanje naprijed u podnožju leđa, povucite gornji dio glave prema naprijed i lagano prema gore.Kao što se početi podizati glavu, početi udisati i luk u donjem dijelu leđa.Sada promijeniti smjer kretanja leđa, nagnuti glavu na pod.Spustite ramena i povucite prednji dio tijela i izdahnuti, pokupiti ispod njezine trtice, istovremeno podižući središnji dio leđa prema gore, povucite pupak prema kralježnici, izravnajte oštricu.Te bi trebao nastaviti ovu vježbu dosljedno udisanje i izdisanje, najmanje 10 puta.Vježba potiče istezanje lumbalnog dijela kralježnice, a time pomaže da glatke pokrete. Grane Lezite na leđa.Podignite kukove i držati ih na vrhu stavljanjem smotani ručnik ili jastuk pod sacrum (veliku trokutastu kost na dnu kralježnice, koji tvore gornji stražnji dio zdjelične šupljine, a nalazi se između dva kukovima, gornji dio povezuje s posljednjim lumbalnog kralješka, donji - s trtica),Uvjerite se da je ležao na jastuku cijelu masu tijela.Zatim pažljivo podignite koljena prema gore, koristeći ruke za održavanje ravnoteže tijela.Kukove bi trebao biti u ravnoj poziciji.Zatim se polako i postupno dovesti jedno koljeno do takvoj poziciji da jednostavno dodirnuti prste na podu.Zatim se vratite u početni položaj.Ponovite isto s drugom nogom i držati tih pokreta za 2 minute.Nakon ove vježbe, osjetit ćete da lumbalne kralježnice je opušteniji, i bol nestaje. Nagib zdjelice To je velika vježba - to može pomoći smanjiti pritisak na lumbalne kralježnice, što uzrokuje osjećaj ukočenosti i obamrlosti.Pacijenti koji boluju od osteoartritisa lumbalne kralježnice, često se žale na ograničavanje kretanja povrata.Ova vježba će vam pomoći da se razvije glatke pokrete mišića leđa i poboljšati fleksibilnost mišića.Morat ćete ležati na leđima, glavi ispod jastuka, noge lagano povijeni na koljena, noge su labavo na podu ili na vrhu presavijeni deka.Ruke trebaju biti na donjem dijelu trbuha - tako da su prsti bili usmjereni prema stidne kosti zdjelice.Disati.Zatim, kao što uzdisati, povucite trbuh, stegnite trbušne mišiće, držeći lumbalno područje na pod.Pažljivo i koliko je god moguće savijati leđa, kao rezultat unazad situaciju.Imajući pritisak na kralježnicu, iscijediti elastična i blago podignite stražnjicu.Mišići će se protežu stidne kosti.Da li pokret u vlastitim tempom, a ne naučiti spremiti za dugo vremena na "nagib" od zdjelice u normalnom ritmu disanja.Noge treba držati zajedno, prsti i pete smije dirati.Ne možete odvojiti od površine kralježnice.Nikada nemojte nositi težinu na nogu ili peta.Podizati samo podizanjem stražnjice.Držite ovu pozu za nas čeznuti kao možete.Opustite se polako.Ako su mišići drhte, opustite se i ponovno početi vježbu.Glava bi trebala biti povišena - mali jastuk ili ručnik presavijeni roll.Brada treba biti usmjerena na prsima kako bi se spriječilo pridavlivaniya vrat.Nastavite slijed i ponovite barem pet do deset puta, ovisno o intenzitetu boli lumbalne kralježnice.