Osteochondrosis of the cervical spine is one of the most common problems on our planet, which sooner or later affects absolutely everyone. Given the modern lifestyle trends, the first signs of pathology may appear already at a fairly early age (20-25 years), and for no apparent reason. Often the only symptom is headache and increased fatigue, which in the hectic pace of life are often simply "hit" in such "trifles", clenching their teeth and not thinking about the reasons. An orthopedic traumatologist told in his article about the causes of pain, and also talked about how to remove them.
But osteochondrosis of the cervix can appear not only as recurrent headaches, but can cause much more serious health problems: diseases of the cardiovascular and respiratory system, problems with hearing, sight, coordination, development of ischemia (absenceof oxygen) of the head and spinal cord, damage to the nerve roots of the spinal cord - radiculopathy, partial or complete loss of mobility.The essence of the process is very simple - over time, a large load on the spine and malnutrition of the intervertebral structures leads to thinning and destruction of the intervertebral discs and restructuring of the vertebrae themselves, which will lead toinevitable in their functions.
But all these horrible scenarios are preventable and preventable. First, this condition should be considered not as a disease, but to treat it as a process of “consumption” of the spine. After all, everything has its expiration date, be it a car, a phone or a favorite handbag. Consequently, care is required for the spine at least as well as for a favorite thing. At the same time, remember that you can buy a new thing, but you can not buy a new "damaged" spine or you can not exchange it under warranty. And the most important thing is that the cartilage tissue is not restored, so the sooner you get acquainted with osteochondrosis, the more you will have to "be friends" with it. And even with the right treatment, from time to time, he will remember himself.
The reason for the development of osteochondrosis
There are many reasons that can easily be grouped together - the wrong way of life. Let us highlight the main risk factors for developing such a condition:
- sedentary lifestyle;
- prolonged stay in one position (development of muscle hypertension);
- overweight;
- unhealthy diet (lack of water and essential micronutrients in the body);
- great physical activity and weight lifting;
- incorrect behavior;
- spinal cord injuries;
- hereditary predisposition.
Once you have analyzed the reasons, it is quite easy (at least on paper) to remove the vast majority of risk factors from your life - which, in fact, is the main method of treatment. Above all, drug therapy is a fight against the consequences of the disease.
A specific type of drug prevention as such has not yet been invented, although the pharmaceutical market has traditionally been rich in supply. Of course, all types of chondroprotectors have a clinical effect, but it is achieved after a long and continuous use of the drug and is not very stable. In fact, these drugs contain substances that make up the intervertebral discs, and by taking them, we achieve only a "potential" improvement in the nutrition of these structures. All anti-inflammatory drugs only relieve the pain syndrome, make the life of the patient easier, without affecting the cause of the appearance of these pains. Physiotherapy is quite common, such as shock wave therapy, electrophoresis and magnetotherapy. In extremely advanced cases, the question may even arise regarding surgical treatment.
It should be noted separately that all these methods of treatment are possible only after consulting a doctor!
Self-medication in this case is strictly contraindicated - at best, you will just waste your time, at worst you can only hurt yourself.
How to deal with this problem?
The first step is to change the word "war" to the word "prevention". And it consists in ensuring normal function and nutrition of the spine. It is worth noting that we work with the structures of the musculoskeletal system and diet.
Moreover, this work must last continuously and throughout life - this is the main guarantee of success.
The "I will do the exercises every six months" option does not work! Forever, it can be and will be possible to postpone the problem (at best), at worst the effect will be zero and it will seem to you that you are actively fighting the problem.
1. Physical activity / sports
This is the first in a row to prevent spinal wear. If you do not want the mechanism to rust and crumble, you have to give it a job. But work should also be moderate, we are talking about healthy loads (body weight work, functional exercise, stretching, cardio), and not about hanging 100 kg of iron on its own and running with them on rough terrain.
2. Provide a normal amount of oxygen
In the city it is almost impossible to do this, but you should still try to walk as much and as often as possible, visit the forest park areas and periodically ventilate the room in the workplace (it isimportant to avoid hypothermia itself).
3. You can not stay very long
Regardless of your field of employment, take a short break every 40-50 minutes. When sitting for a long time, take a walk during the break or do some simple exercises there to relieve muscle tension and strain your back.
If your profession requires you to stay consistent, you should sit down from time to time. It is important that during the rest, the back is straight, as symmetrical as possible and the legs are on the floor.
4. Ergonomics
it is imperative to provide yourself with the best possible work environment. We are talking not only about a work chair, but also about the correct placement of the work monitor, the right clothes and shoes, the amount of jewelry on the neck, etc. One kilogram of jewelry with elongated clothing will not have a positive effect on your health.
When working with a computer, the head should be straight, the hands should be placed no higher than the level of the elbows, the angle of inclination of the back when lowering is 100-115 degrees - this position is considered the highest physiological andallows you to prevent muscle overload.
5. Complex exercise therapy
Physiotherapy exercises will help strengthen the corsets of the back muscles and ligament apparatus. We are talking specifically about exercise therapy, gentle daily exercises (maybe several times a day), in which the muscles are not overloaded. A specialist will assist in selecting a range of preventative exercises for exercise therapy, depending on the stage of the disease.
An example of the simplest complex to strengthen neck muscles:
- Lying on your stomach, put your hands on the floor. Raise your head slowly, hold this position for one minute. Return to starting position. Repeat the exercise 3-4 times.
- Lying on your stomach, extend your arms along your body. Turn your head slowly to the right. Return to the original position. Then turn your head to the left. Repeat the exercise in both directions 5 times.
- Sit in a chair. Slowly, as you exhale, tilt your head forward, bringing it as close to your chin as possible. Return to starting position. As you inhale, slowly tilt your head back. Repeat the exercise 10 times.
- If your condition allows, perform head rotations, 4 times clockwise and 4 times clockwise.
6. Peculiarities of electricity supply
Improper diet can cause the disease to develop, so you need to monitor your diet. It is necessary to refuse or minimize the use of salt, sugar, sweets and pastries, fatty foods. Improper diet contributes to weight gain and increased stress on the back. The following foods should be present in the diet:
- Vegetables and fruits (sources of vitamins);
- Cereals (energy sources);
- Meat and fish (sources of protein and minerals);
- Dairy products (calcium sources and other essential trace elements);
- Foods rich in fiber (essential for proper bowel function and metabolism);
- Products containing chondroprotectors (improve the properties of cartilage tissue).
Monitor fluid intake. You should drink 1. 5-2 liters of juice per day. Lack of water in the body has a bad effect on metabolism and the condition of all body structures.
7. Proper sleep
Sleeping position must meet the following criteria:
Choosing a mattress and pillow is just as important. When choosing a bed, you should rely on three signs:
8. Massage
Last on the list, but one of the first in importance. An experienced massage therapist will not only ensure normal blood flow and oxygen supply to all spinal structures, but will also help correct spinal deformities and dysfunctions.
Preventing osteochondrosis is lifelong, you have to work hard to keep your back healthy for as long as possible, but as a result, you will be able to maintain not only a healthy back, but also a healthy body, because in fact the main recommendation is to lead a healthy lifestyle, help your body function normally and pass the "TO" time!