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 modern lifestyle, the first signs of pathology can appear at a relatively early age (20-25 years) and for no apparent reason. Often the only symptom is headache and increased tiredness, which in the hectic rhythm of life are often simply "hammered" into such "trifles", gritting their teeth and not thinking about the reasons. An orthopedic traumatologist reported on the causes of pain in his article and also talked about how to get rid of it.
But cervical osteochondrosis can manifest itself not only as periodic headaches, but also cause much more serious health problems: diseases of the cardiovascular and respiratory systems, problems with hearing, eyesight, coordination, development of ischemia (lack of 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 the thinning and destruction of the intervertebral discs and a restructuring of the vertebrae themselves, which inevitably leads to a disruption of the spinal functions.
But all of these terrible scenarios are preventable and avoidable. First of all, this condition should not be viewed as a disease, but as a process of "wearing down" the spine. After all, everything has its own expiration date, be it a car, a phone, or a favorite handbag. As a result, spine care is at least as necessary as it is for a favorite thing. Don't forget that you can buy a new thing, but you can't buy a new "damaged" spine or exchange it under warranty. And the most important thing is that the cartilage tissue is not restored. The earlier you get to know osteochondrosis, the longer you have to be “friends” with it. And even with the right treatment, he will remember himself from time to time.
The reason for developing osteochondrosis
There are many reasons that can be easily summed up - the wrong way of life. Let's 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 microelements in the body);
- great physical activity and weight lifting;
- wrong posture;
- spinal injuries;
- hereditary predisposition.
After analyzing the reasons, it's easy enough (at least on paper) to remove the vast majority of risk factors from your life - which is, in fact, the main method of treatment. After all, drug therapy is a fight against the consequences of the disease.
A special drug prevention as such has not yet been invented, although the pharmaceutical market is traditionally rich in offers. Of course, all types of chondroprotectors have a clinical effect, but they are achieved after a long and constant use of the drug and are 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 get rid of the pain syndrome, make life easier for the patient without affecting the cause of the occurrence of this pain. Physiotherapy is widely used, such as shock wave therapy, electrophoresis, and magnetotherapy. In extremely advanced cases, the question of surgical treatment may even arise.
It should be noted separately that all of these treatment methods are only possible after consulting a doctor!
Self-medication is strictly contraindicated in this case - in the best case scenario you are simply wasting your time, in the worst case scenario you can only harm yourself.
How do I deal with this problem?
The first step is to change the word "fight" to the word "prevention". And it consists in ensuring the normal function and nutrition of the spine. It is worth noting that we work with the structures of the musculoskeletal system and nutrition.
In addition, this work should be continuous and lifelong - this is the main guarantee of success.
The option "I do the exercises every six months" does not work! In the long run it can and will be possible to postpone the problem (at best), in the worst case the effect is zero and it seems to you that you are actively struggling with the problem.
1. Physical activity / sport
This is the first line that prevents spinal wear and tear. If you do not want the mechanism to rust and crumble, then you will have to give it work. But the work should also be moderate. We are talking about healthy loads (working with body weight, functional training, stretching, cardio) and not about hanging 100 kg of iron on yourself and running with them on uneven terrain.
2. Provision of a normal amount of oxygen
In the city, this is almost impossible, but you should still try to walk as much and as often as possible, visit forest parking zones, and regularly ventilate the space in the workplace (it is important to avoid hypothermia yourself). .
3. You can't stay too long
Take a short break every 40-50 minutes regardless of the area of activity. If you've been sitting for a long time, take a walk during your break or do some simple local exercises to relieve muscle tension and back strain.
If your job requires you to stand constantly, you need to sit down from time to time. It is important that your back is straight and as symmetrical as possible when you rest, and that your feet are on the floor.
4. Ergonomics
It is imperative to offer yourself the best possible working environment. We are not only talking about a work chair, but also about the correct setting of the work monitor, the right clothes and shoes, the amount of jewelry on your neck, etc. A kilogram of jewelry with prolonged wear does not have a positive effect on your health.
When working with a computer, the head should be straight, the hands should not be higher than the height of the elbows, the angle of inclination of the back when landing is 100-115 degrees - this position is most taken into account physiologically and allows itYou to prevent muscle overload.
5. Complex exercise therapy
Physiotherapy exercises help to strengthen the corset of the back muscles and the ligaments. We are specifically talking about exercise therapy, daily (maybe several times a day) gentle exercises that do not overload the muscles. A specialist will help choose a number of preventive exercises for exercise therapy, depending on the stage of the disease.
An example of the simplest complex to strengthen the neck muscles:
- Lie on your stomach and put your hands on the floor. Slowly raise your head and hold this position for a minute. Back to the starting position. Repeat the exercise 3-4 times.
- Lie on your stomach and stretch your arms over your body. Slowly turn your head to the right. Back to the original position. Then turn your head to the left. Repeat the exercise five times in both directions.
- Sit on a chair. As you exhale, slowly tilt your head forward and bring it as close to your chin as possible. Back to the starting position. Slowly tilt your head back as you inhale. Repeat the exercise 10 times.
- If your condition permits, perform head turns four times clockwise and four times counterclockwise.
6. Special features of the power supply
An improper diet can trigger the development of the disease. Hence, you need to monitor your diet. It is necessary to refuse or minimize the use of salt, sugar, sweets and confectionery, as well as fatty foods. An improper diet contributes to weight gain and increased stress on the spine. The following foods must be included in the diet:
- Vegetables and fruits (sources of vitamins);
- cereals (sources of energy);
- meat and fish (sources of proteins and minerals);
- dairy products (sources of calcium and other essential trace elements);
- foods rich in fiber (important for the proper functioning of the intestines and metabolism);
- Products that contain chondoprotectors (improve the properties of cartilage tissue).
Monitor your fluid intake. You should drink 1. 5-2 liters of fluids per day. Lack of water in the body has a negative effect on metabolism and the condition of all body structures.
7. Proper sleep
The sleeping position must meet the following criteria:
The choice of mattress and pillow is equally important. When choosing bed linen, you should rely on three symbols:
8. Massage
Last on the list, but one of the most important. An experienced massage therapist not only ensures normal blood circulation and oxygen supply to all structures of the spine, but also helps to correct deformities and dysfunction of the spine.
Prevention of osteochondrosis is lifelong. You have to work hard to keep your back healthy for as long as possible. Not only can this help you maintain a healthy back, but also a healthy body. The main recommendation is to lead a healthy lifestyle, help your body function normally, and go through "TO" in a timely manner!