Strength exercises for osteochondrosis

Author: Timko Ilya - master of the whole project and fitness trainer.
2011-05-14

Osteochondrosis is a complex of dystrophic disorders in the articular cartilage. It can develop in virtually any joint, but intervertebral discs are most often affected.
(Wikipedia)

Osteochondrosis of the intervertebral discs is a very common phenomenon. It primarily manifests as a thinning of the disc thickness, which consequently leads to nerve compression, causing pain of varying degrees and locations. Most often, this condition affects the lumbar region, as that is where the load on the vertebrae is maximal.

Unfortunately, cartilaginous tissue has very little regenerative capacity. Thus, the main objective of training is to alleviate pain and discomfort. The cause of the pain is the displacement of the disc, which begins to compress the nearby motor nerves. Consequently, pain can arise not only near the spine but also radiate to the limbs.

Medicine has long known that the best stabilizer of the vertebrae is the deep muscles of the back that surround the spinal column. Thus, we come to the conclusion that the main task of training with osteochondrosis is to strengthen the deep back muscles through resistance exercises. Additionally, strength training aids in calcium retention in the bones, which helps prevent further disc degeneration.

Training with Osteochondrosis

Our training process will be built on the following principles:

1. Pay special attention to the back. Immediately include exercises such as:

Try to do more "lying down" exercises.

2. After each workout, it is essential to stretch the spine. Either hang from a bar with a relaxed back (for up to 1 minute) or use special devices for spinal stretching. Generally, spinal stretching is a very important element of exercises for osteochondrosis and should not be neglected.

3. Completely exclude axial load on the spine for at least the first few months. This means that

It will be necessary to postpone for now. Vertical presses can only be performed while sitting with your back supported on a bench and using light weights. For example:

4. Avoid excessive arching in the back. This means that when performing exercises that allow for significant lumbar flexion, do not do so. For instance, when

Lie flat on the bench without arching. When performing hyperextensions, do not lift your shoulders higher than your hips. I think you understand the principle.

5. Exclude all exercises that cause pain.

6. Naturally, do not limit your training to just the back. Train the whole body and perform all exercises except those listed in points 3 and 5. A harmoniously developed body is the key to success.

7. After 2–4 months, you can try to include exercises such as:

But only with dumbbells! And with light weights. Weights sufficient for you to perform 20 repetitions with ease. The thing is that when the load is in your hands, the stress on the spine is not as harsh as if a barbell were resting on your shoulders.

8. And if a lot of time has passed since you started training and you feel great, you can try to perform all exercises to the fullest extent. But remember that your osteochondrosis hasn't gone anywhere. Therefore, avoid any sudden movements and pay close attention to how your back feels.

At the initial stage, all exercises should be performed in 3 sets of 12–20 repetitions. Usually, pain reduction occurs within 1–2 months after starting the exercises. Some people, after training for a couple of months and being pleased that their pain has disappeared, stop training. In such cases, the symptoms usually return.

In conclusion, I would like to say that even with osteochondrosis, one can train with weights, strengthen their body, and become more beautiful and stronger. Start small, and in a couple of months, you will feel the effects. Good luck!