Osteochondrosis of the cervical spine is one of the most common problems on the planet, which sooner or later affects absolutely everyone. Given 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 symptom is an increase in headaches and fatigue, which in the frantic rhythm of life are often "hit" on such "little things", gnashing their teeth and not thinking about the causes. An orthopedic traumatologist explained the causes of pain in an article and talked about how to get rid of them.
However, cervical osteochondrosis can not only present as a periodic headache, but also lead to more serious health problems: cardiovascular and respiratory diseases, hearing, vision, coordination problems, the development of ischemia (lack of oxygen), 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 intervertebral structures leads to thinning and destruction of the intervertebral discs and the reconstruction of the vertebrae themselves, which will inevitably lead to their destruction. their functions.
But it is possible to prevent and prevent all these terrible scenarios. First of all, this condition should not be considered as a disease, but as a process of "wear and tear" of the spine. After all, everything has its own expiration date, whether it's a car, a phone or a favorite handbag. As a result, the care of the spine is necessary, at least for something you love. Also keep in mind that you can get something new, but you can't get a new "damaged" spine, or you can't replace 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 "befriend" it. And even with proper treatment, it reminds itself from time to time.
The cause of osteochondrosis
There are many reasons to get together easily - the wrong lifestyle. Let's highlight the main risk factors for the development of such a situation:
- sedentary lifestyle;
- prolonged stay in one position (development of muscular hypertension);
- overweight;
- harmful diet (lack of water and essential trace elements in the body);
- excellent physical activity and weight lifting;
- wrong posture;
- spinal injuries;
- hereditary tendency.
After analyzing the causes, it is enough to eliminate most of the risk factors from your life (at least on paper), in fact, this is the main method of treatment. After all, drug treatment is a fight against the consequences of the disease.
Although the pharmaceutical market is traditionally rich in offers, some kind of specific drug prevention has not yet been invented. Of course, all types of chondroprotectors have a clinical effect, but they are obtained after prolonged and continuous use of the drug, and it is not very long-lasting. In fact, these drugs contain substances that make up the intervertebral discs, and by taking them, we get only a "possible" improvement in the nutrition of these structures. All anti-inflammatory drugs only eliminate the pain syndrome, make life easier for the patient, do not affect the cause of the pain. Physiotherapy is as common as shock wave therapy, electrophoresis and magnetotherapy. In highly advanced cases, the question of surgical treatment may even arise.
It should be noted that all these treatments are possible only after consulting a doctor!
In this case, self-medication 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 "fight" to "prevent". And to ensure the normal functioning and nutrition of the spine. It should be noted that we work with the musculoskeletal system and dietary structures.
In addition, this work must be continuous and lifelong - this is the main guarantee of success.
The "I'll do the exercises every six months" option doesn't work! It will be possible and possible to postpone the problem permanently (at best), at worst the effect will be zero, and it seems to you that you are actively fighting the problem.
1. Physical activity / sports
This is the first line that prevents spinal wear. If you do not want the mechanism to rust and break, you need to work. But work should also be moderate, we are talking about healthy loads (work with body weight, functional training, tension, heart), not to hang yourself 100 kg of iron and run with them in rough terrain.
2. Provide a normal amount of oxygen
It is almost impossible to do this in the city, but you should still try to walk as much and as often as possible, visit forest park areas and periodically ventilate the room at work (it is important to avoid hypothermia).
3. You can't stay long
Take a short break of 40-50 minutes, regardless of your work area. When sitting for long periods of time, take a walk during a break or do simple exercises to reduce muscle tension and back tension in place.
If your profession requires you to stand up, you have to sit down from time to time. When resting, it is important that the back is as straight, as symmetrical as possible, and that the feet are on the ground.
4. Ergonomics
It is important to provide yourself with the best working conditions. We are talking not only about the work chair, but also about the correct installation of the work monitor, the right clothes and shoes, the amount of jewelry on the neck, and so on. One kilogram of jewelry with long-term wear will not have a positive effect. to your health.
When working with a computer, the head should be straight, the hands should not be higher than the level of the elbows, the angle of inclination of the back during the descent should be 100-115 degrees - this position is considered the most physiological and allows you to prevent muscle tension.
5. Complex exercise therapy
Physiotherapy exercises will help strengthen the back muscle corset and garden apparatus. We are talking about daily (perhaps several times a day) gentle exercises, therapy therapy, especially when the muscles do not work much. A specialist will help you choose a number of preventive exercises for exercise therapy, depending on the stage of the disease.
The simplest example of a complex that strengthens the neck muscles:
- Lie on your stomach and put your hands on the floor. Raise your head slowly, hold this position for a minute. Return to starting position. Repeat the exercise 3-4 times.
- Lie on your stomach and extend your arms along your body. Slowly turn your head to the right. Return to the original position. Then turn your head to the left. Repeat the exercise 5 times in both directions.
- Sit in the chair. As you breathe in slowly, turn your head forward, as close to your chin as possible. Return to starting position. As you breathe in, slowly turn your head back. Repeat the exercise 10 times.
- If your situation allows you, turn your head 4 times clockwise and 4 times counterclockwise.
6. Power supply features
Improper diet can lead to the development of the disease, so you need to follow your diet. The use of salt, sugar, sweets and confectionery, fatty foods should be avoided or minimized. Malnutrition leads to weight gain and increased spine. The following foods should be included in the diet:
- Vegetables and fruits (vitamin sources);
- Grain products (energy sources);
- Meat and fish (sources of protein and minerals);
- Dairy products (sources of calcium and other important trace elements);
- Fiber-rich foods (important for proper bowel function and metabolism);
- Products with condom protectors (improve the properties of cartilage tissue).
Monitor your fluid intake. You should drink 1, 5-2 liters of fluid a day. Lack of water in the body adversely affects the metabolism and the condition of all structures of the body.
7. Proper sleep
The sleep state must meet the following criteria:
The choice of mattress and pillow is equally important. There are three things to look for when selecting a bedding set:
8. Massage
Last on the list, but one of the first in importance. An experienced massage therapist will help to correct deformities and dysfunctions of the spine, as well as ensure normal blood flow and oxygen supply to all structures of the spine.
Prevention of osteochondrosis lasts a lifetime, you should work hard to keep your back healthy for as long as possible, but in the end 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 lifestyleis to do and pass the "TO" on time!