Therapeutic exercises >>>> Prevention and therapeutic exercises for fibromyalgia of the lower back

Preventive and therapeutic exercises for fibromyalgia of the lumbar spine.

For Fibromyalgia is characterized by pain, which is forcing people to abandon the usual movements, and forced to use these muscle groups are not impressed and do not cause pain. This results in movements (including turns, bends, movements of the limbs) that are not typical for the normal position of the body and limbs relative to the body - forced postures and movements that play a compensatory role.

Constant painful attacks teach a person to change gait and body position while sitting, standing or lying down, these forced poses are fixed automatically and turn into the category of stereotyped movements and postures, which are difficult to get rid of in the future.

In addition, a person suffering from Fibromyalgia begins to give up daily physical activity, which naturally maintains the muscle corset in good shape. This leads to the gradual development of muscle weakness, does not solve the problems of the disease, but can eventually render a person disabled.

The task of therapeutic and prophylactic exercises in Fibromyalgia of the lumbar spine is to prevent the establishment of a new stereotype of the position of the body and extremities at rest and during movement, to overcome the already formed pathological, but already familiar mechanisms of movement and rest of the body, and to keep the muscle corset in the position of the physiological movement stereotype, and not pathological forced condition.

The whole set of exercises is divided into special exercises (they are also basic) and auxiliary exercises.

In the process of rehabilitation with developed fibromyalgia of the lumbar spine, it is necessary to identify unacceptable types of motility of the musculoskeletal system and forcibly avoid using pathologically fixed movements in exercises.

All exercises (main and auxiliary) are subdivided into exercises associated with forced muscle relaxation and forced muscle tension. This type of sports load is called parterre gymnastics. In the course of learning exercises with alternating tension and relaxation of muscles, the patient learns to choose the right posture that promotes tension or relaxation of a particular muscle group. An important condition for training a muscle corset for endurance with forced tension and muscle relaxation is to withstand muscle tension for 5-7 seconds (the time depends on the fitness of the person and can start from 3 seconds). This means that each muscle tension is fixed for the specified time and then the muscles relax. This counts as an exercise done once.

Assistance exercises allow you to perform the main exercise with an easier opportunity. For example, if for the correct performance of the main exercise "in the supine position, alternating raising the legs with the involvement of the pelvic region - load on the lumbar region" requires a certain physiological endurance and unrestricted movement of the pain symptom, then until the moment the patient can perform this exercise correctly, he can use a group of exercises with a more gentle load - alternately raise non-straight, bent legs, and carry out the exercise without raising the pelvic region. In this case, the lumbar region will be minimally strained.

To begin with, you need to learn in a standing, sitting or lying position to strain and relax the abdominal muscles using volitional effort. In ordinary life, the abdominal muscles work in tension or contraction when lifting weights in a standing position, when bending and unbending the body at moments of forward bending, when turning the body in a standing position, when moving the diaphragm at moments of inhalation and exhalation.

In order to feel exactly where the abdominal muscles are, so that in the future they can be forcibly strained or relaxed, the following exercises are done:

In the initial standing position, draw in the abdomen and, without relaxing the abdomen, inhale, and then exhale (and when inhaling and exhaling, forcibly keep the abdomen drawn in - do not relax). Repeat the same exercise in the initial sitting position and in the initial lying position with straight legs and arms closed together, located along the body. These exercises will be basic for all subsequent types of exercises.

Basic exercises should be repeated in three sets of 5-10 times in the morning and at lunchtime (half an hour before meals) and in the evening - two hours after meals, but two hours before bedtime. On a full abdomen, basic exercises are not categorically performed.

To learn to understand which muscles are tense or relaxed in the lumbar region, some movements are added to the basic exercises, for example, the basic exercise in the supine position with the abdomen pulled in and inhaling - exhaling, supplemented by raising the legs, first, bent at the knees, and already with some degree of fitness and straightened.

As a result, the basic lying exercise will look like this:

Pull in the abdomen, breathe in and, without exhaling, raise the leg bent at the knee, then the other leg bent at the knee (alternately), without opening the abdomen, exhale and on exhalation with the abdomen drawn in, raise one leg bent at the knee, lower and raise the other bent leg, then inhale with the legs down and "dissolve" the abdomen.

Such additions to basic exercises allow you to feel how the abdominal muscles are tense and at the same time the muscles of the lumbar region (for the lumbar region, this is a light load, since they are fixed by the lying position).

The next group of exercises, based on the basic exercises, is done in the initial sitting position. Raising and holding the legs from bent in a straightened form is added to the basic exercises.

Do not forget, drawing in your abdomen, inhale - and exhale. For example, sitting on the bed (hanging legs) or on a chair, we draw in our abdomen, take a breath with the diaphragm and straighten one leg - fix it for a while, bend and straighten the other leg - fix it, then "without opening" the abdomen - we exhale and on exhalation we straighten both alternately legs and fix them for a few seconds in a straightened position.

The next type of exercise for treatment during the period of painful attacks in Fibromyalgia belongs to the main ones.

The first exercise is walking on all fours with your stomach pulled in and with your abdomen relaxed (these are two different exercises). First, you need to get on all fours, leaning on your palms and knees, pull in your abdomen and, "without loosening" your abdominal muscles, walk on all fours at a slow pace along the room, turn around and walk in the opposite direction.

The second exercise is standing on all fours and pulling in your abdomen, arch your back (hunched over) and walk on all fours around the room back and forth. Standing on all fours, draw in your abdomen, arch your back (bend down) and walk in this position around the room.

The third exercise in the initial position lying on your back with straight legs closed, hands lying arbitrarily (you can hold on to the back or the railing of the bed). Bend one leg at the knee and turn the knee, trying to tilt it to the side. Fix in this position for 5-7 seconds, return to the starting position, change legs. Perform an exercise with repetition from 2 to 10 times in one approach (the number of exercises is increased gradually). The exercise should leave a feeling of tension in the muscles of the lower back.

The fourth exercise is in the starting position lying on the back, legs are straight and closed, arms are in an arbitrary position. Bend one leg at the knee and pull the knee off the chest with the maximum possible effort - fix for 3-5-7 minutes. Lower the leg to its original position and perform the exercise using the other leg. Perform the exercise 2 to 10 times in one approach with a change of legs.

The fifth exercise in the initial position lying on your abdomen with straight legs and arms closed in an arbitrary comfortable position. Bend one of the legs at the knee and try to stretch your foot to the buttocks, raise your head and lean your chin against your chest. Fix in this position for 3-5-7 seconds. Come to the starting position and change legs. Perform the exercise 2 to 10 times, alternately changing legs.

In order to diversify the load on the muscles of the lumbar region, all exercises in the supine position are performed not only on a horizontal surface, but also on an inclined surface. To do this, you can put a wide board of a suitable size on one side of a rolled pillow or blanket, changing the angle of inclination of the board with the already worked out sets of exercises.

In order to connect the basic exercises for the tension of the abdominal press to the main exercises, all the basic exercises in the supine position (on a horizontal or inclined surface) are performed in the mode: inhalation with a relaxed abdominal press - exhalation with a tightened abdomen (tight abdominal press), and then on the contrary: inhale with a tucked up abdomen (tight abdominal press) - exhale with a relaxed abdomen (abdominal press).

Pain syndrome in Fibromyalgia can be acute and chronic. In case of chronic pain attacks, the recommended exercises are done for preventive purposes, and during the period of acute pain, the exercises will be unloading and analgesic, in other words, therapeutic.