Osteochondrosis of the cervical spine is one of the most common problems on our planet, which sooner or later affects absolutely everyone. Taking into account the trends of the modern lifestyle, the first signs of pathology may appear already at a fairly young age (20-25 years), and for no apparent reason. Often the only symptom is headaches and increased fatigue, which in the hectic pace of life are often simply "hammered" into such "trifles", clenching 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 get rid of them.
But cervical osteochondrosis can manifest itself not only as periodic headaches, but can cause much more serious health problems: diseases of the cardiovascular and respiratory systems, problems with hearing, vision, coordination, development of ischemia (lack ofoxygen) 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 the thinning and destruction of the intervertebral discs and the restructuring of the vertebrae themselves, which will inevitably lead tothe interruption of their functions.
But all these dire scenarios can be prevented and prevented. First of all, this condition should be considered not as a disease, but to be treated as a process of "wear and tear" of the spine. After all, everything has its own expiration date, be it a favorite car, phone, or purse. Consequently, care of the spine is required at least as well as for a favorite thing. At the same time, don't forget that you can buy something new, but you can't buy a new "damaged" spine or you can't exchange it under warranty. And the most important thing is that the cartilage tissue is not restored, so the sooner you know about osteochondrosis, the more time you will have to "be friends" with it. And even with proper treatment, from time to time, you will remind yourself.
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 the development of this condition:
- sedentary lifestyle;
- prolonged stay in one position (development of muscle hypertonicity);
- overweight;
- unhealthy diet (lack of water and essential microelements in the body);
- great physical activity and weight lifting;
- wrong posture;
- spinal injuries;
- hereditary predisposition.
After analyzing the reasons, it is quite easy (at least on paper) to eliminate the vast majority of risk factors from your life, which, in fact, is the main method of treatment. After all, drug therapy is a fight against the consequences of the disease.
No special drug prevention has yet been invented as such, although the pharmaceutical market is traditionally rich in offerings. Of course, all kinds of chondroprotectors have a clinical effect, but it is achieved after long and constant use of the drug, and it is not very persistent. In fact, these drugs contain substances that make up the intervertebral discs and, by taking them, we only achieve a "possible" improvement in the nutrition of these structures. All anti-inflammatory drugs only eliminate the pain syndrome, facilitate the patient's life, without affecting the cause of the appearance of these pains. Physical therapy is quite common, such as shock wave therapy, electrophoresis, and magnetotherapy. In extremely advanced cases, the question about surgical treatment may even arise.
It should be noted separately that all these treatment methods 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 solve this problem?
The first step is to change the word "fight" to the word "prevention". And it consists of ensuring the normal functioning and nutrition of the spine. It is worth noting that we work with the structures of the musculoskeletal system and diet.
In addition, this work must last continuously and for life, this is the main guarantee of success.
The option "I will do the exercises every six months" does not work! Permanently, you can and will be able to postpone the problem (at best), at worst the effect will be zero and it will seem to you that you are actively struggling with the problem.
1. Physical activity / sports
This is first in line to prevent column wear. If you don't want the mechanism to rust and crumble, you have to give it work. But the work must also be moderate, we are talking about healthy loads (work with body weight, functional training, stretching, cardio), and not about hanging 100 kg of iron on yourself and running with them over rough terrain.
2. Provide a normal amount of oxygen
In the city it is almost impossible to do this, but still you should try to walk as much and as often as possible, visit forest park areas and periodically ventilate the room in the workplace (it is important to avoid hypothermia yourselfsame) .
3. You can't stay long
Regardless of the area of employment, take a short break every 40-50 minutes. When sitting for a long time, walk during rest or do some simple exercises on the spot to relieve muscle tension and back strain.
If your profession requires you to stand constantly, you should sit down from time to time. It is important that at rest, the back is straight, as symmetrical as possible, and the feet on the ground.
4. Ergonomics
It is imperative that the best possible working environment is provided. We are not only talking about a work chair, but also the correct settings of the work monitor, the right clothes and shoes, the amount of jewelry on the neck, etc. A kilogram of jewelry with long wear will not have a positive effect. in your health.
When working with a computer, the head should be straight, the hands should not be placed above the level of the elbows, the angle of inclination of the back when landing is 100-115 degrees; This position is considered the most physiological and allows you to prevent muscle overexertion.
5. Complex exercise therapy
Physical therapy exercises will help to strengthen the corset of the back muscles and the ligamentous apparatus. We are talking specifically about exercise therapy, gentle exercises every day (maybe several times a day), in which the muscles are not overloaded. A specialist will help to choose a set of preventive exercises for exercise therapy, depending on the stage of the disease.
An example of the simplest complex to strengthen the neck muscles:
- Lying on your stomach, put your hands on the ground. Raise your head slowly, hold this position for a minute. Go back to the 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. Go back to the 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 counterclockwise.
6. Peculiarities of the power supply
An improper diet can trigger the development of the disease, so you should monitor your diet. It is necessary to refuse or minimize the use of salt, sugar, sweets and confectionery, fatty foods. Inadequate nutrition contributes to weight gain and increases stress on the spine. The following foods must be present in the diet:
- Vegetables and fruits (sources of vitamins);
- Cereals (energy sources);
- Meat and fish (protein and mineral sources);
- Dairy products (sources of calcium and other essential trace elements);
- Foods rich in fiber (essential for the proper functioning of the intestines and metabolism);
- Products containing chondroprotectors (improve the properties of cartilage tissue).
Monitor your fluid intake. You should drink 1, 5-2 liters of liquid per day. The lack of water in the body has a negative effect on the metabolism and the state of all the structures of the body.
7. Adequate sleep
The sleeping position must meet the following criteria:
The selection of mattresses and pillows is equally important. When choosing bedding, you need to rely on three signs:
8. Massage
Last on the list, but one of the first in importance. An experienced masseur will not only ensure normal blood flow and oxygen supply to all structures of the spine, but will also help correct deformities and dysfunctions of the spine.
Osteochondrosis prevention is for life, 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 recommendationThe main thing is to lead a healthy lifestyle, help your body function normally, and go through the appropriate "OT. "