Osteochondrosis of the cervical spine is one of the most common problems on our planet, which sooner or later affects everyone. Taking into account the trends of modern lifestyle, the first signs of pathology can appear at a fairly early age (20-25 years), and for no apparent reason. Often the only symptoms are headaches and increased fatigue, which in the panicked rhythm of life is often just "hammered" into "trivial", gritting teeth and not thinking about why. An orthopedic traumatologist tells in his article about the cause of pain, and also discusses how to get rid of it.
But cervical osteochondrosis can not only be seen as a periodic headache, but can cause more serious health problems: diseases of the cardiovascular and respiratory systems, problems with hearing, vision, coordination, development of ischemia (lack of oxygen) of the head and spinal cord, damage tospinal cord nerve roots - radiculopathy, partial or complete loss of mobility.
The essence of the process is very simple - over time, large loads on the spine and lack of nutrients of the intervertebral structure lead to thinning and destruction of the intervertebral discs and restructuring of the vertebrae themselves, which will inevitably lead to disruption of their functional spine.
But all these horrible scenarios are preventable and preventable. First of all, this condition should be considered not as a disease, but to treat it as a process of "wear and tear" of the spine. However, everything has its own expiration date, whether it’s a favorite car, phone or handbag. Therefore, spine care is needed at least as well for favorite things. At the same time, don’t forget that you can buy new items, but you can’t buy a “broken” spine or you can’t replace it with a warranty. And most importantly, cartilage tissue is not restored, so the sooner you find out about osteochondrosis, the longer you have to “befriend” it. And with the right treatment, from time to time, he will remind himself.
Causes of the development of osteochondrosis
There are many reasons that can be easily grouped - the wrong way of life. Let's find out the main risk factors for the development of such a situation:
- inactive lifestyle;
- prolonged stay in one position (hypertonic development of muscles);
- overweight;
- unhealthy diet (lack of water and important micro -elements in the body);
- great physical activity and weight gain;
- incorrect posture;
- spinal cord injury;
- hereditary tendencies.
Having analyzed the reasons, it's easy enough (at least on paper) to remove most of the risk factors from your life - which is actually the primary treatment method. However, drug therapy is combating the consequences of this disease.
Several types of special drug prevention have not been discovered, although the pharmaceutical market is rich in offerings. Of course, all types of chondroprotectors have a clinical effect, but it is achieved after long and continuous use of the drug, and not so persistent. In fact, this drug contains a substance that forms the intervertebral disc, and by drinking it, we only achieve a "possible" increase in the nutrition of this structure. All anti-inflammatory drugs only eliminate the pain syndrome, making the patient’s life easier, without affecting the cause of the onset of this pain. Physiotherapy is relatively common, such as shock wave therapy, electropharesis, and magnetotherapy. In very advanced cases, questions may arise about 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 highly contraindicated - at best, you will just waste your time, at worst you can only harm yourself.
How to resolve this issue?
The first step is to change the word "fight" into the word "prevention". And this aims to ensure normal spinal function and nutrition. It should be noted that we work with the structure of the musculoskeletal system and diet.
Moreover, this work should be continuous and a lifetime - this is the main guarantee of success.
The "I'll do exercises every six months" option doesn't work! Permanently, it is possible and possible to postpone the problem (at best), the worst effect will be zero, and it looks like you are actively dealing with the problem.
1. Physical activity / sports
This is the first to prevent spinal wear. If you don’t want the mechanism to rust and crumble, you need to make it work. But work should also be simple, we are talking about a healthy load (working with weights, functional training, stretching, cardio), and not about hanging 100 kg of iron on yourself and running with them on rough terrain.
2. Supply 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 zone, and ventilate the room regularly at work (important to avoid hypothermia).
3. You can't last too long
Regardless of the field of work, take a short break every 40-50 minutes. When sitting for a long time, take a walk during rest or do moderate exercise in place to relieve muscle tension and back tension.
If your profession requires you to always stand, you need to sit from time to time. It is important that while resting, the back is straight, as symmetrical as possible, and the feet are on the floor.
4. Ergonomics
It is very important to provide yourself with the best working environment. We talked not only about the work chair, but also about the proper arrangement of the work monitor, the right clothes and shoes, the amount of jewelry around the neck, and so on. One kilogram of jewelry with prolonged wear will not have a positive effect. your health.
When working with a computer, the head should be straight, hands should not be placed higher than elbow level, the angle of inclination of the back when landing is 100-115 degrees - this position is considered the most physiological and allows you to avoid excessive muscle.
5. Complex exercise therapy
Physiotherapy exercises will help strengthen the back muscle corset and ligament apparatus. We’re talking specifically about exercise therapy, gentle exercise every day (maybe several times a day), where the muscles don’t work too much. Specialists will help choose a set of preventive exercises for exercise therapy, depending on the stage of the disease.
The simplest complex example for strengthening neck muscles:
- Lie on your stomach, place your hands on the floor. Lift the head slowly, holding 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. Slowly turn your head to the right. Return to original position. Then turn your head to the left. Repeat the exercise in both directions 5 times.
- Sit on a chair. Slowly, as you exhale, tilt your head forward, bringing it as close as possible to your chin. Return to starting position. As you inhale, slowly tilt your head back. Repeat the exercise 10 times.
- If your situation allows you, do a head rotation, 4 times clockwise and 4 times counterclockwise.
6. Power supply privileges
Improper diet can trigger the development of disease, so you need to monitor your diet. Need to reject or minimize the consumption of salt, sugar, sweets and sweets, fatty foods. Improper nutrition contributes to weight gain and increased stress on the spine. The following foods must be in the diet:
- Vegetables and fruits (sources of vitamins);
- Cereals (energy sources);
- Meat and fish (sources of protein and minerals);
- Dairy products (sources of calcium and other important trace elements);
- Foods rich in fiber (essential for proper intestinal function and metabolism);
- Products that contain chondoprotectors (improve the properties of cartilage tissue).
Monitor your fluid intake. You should drink 1. 5-2 liters of fluid daily. Lack of water in the body has a detrimental effect on the metabolism and condition of all body structures.
7. Proper sleep
Sleeping position must meet the following criteria:
The choice of mattress and pillow is just as important. When choosing a bedding, you should rely on three signs:
8. Sort
Last on the list, but the first is important. An experienced massage therapist will not only ensure normal blood flow and oxygen supply to all spinal space structures, but will also help improve spinal deformities and dysfunctions.
Prevention of osteochondrosis is lifelong, you should 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 live a healthy lifestyle, help your body function normally and undergo a “TO” on time!