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 way of life, the first signs of pathology can appear at a very early age (20-25 years) and for no apparent reason. Often the only symptom is headache and increased fatigue, which in the frantic pace of life are often simply "stuck" in such "trifles", clenching their teeth and not thinking about the causes. An orthopedic traumatologist told in his article about the causes of pain and also told how to get rid of them.
But cervical osteochondrosis can manifest not only as recurrent headaches, but can cause much more serious health problems: diseases of the cardiovascular and respiratory systems, problems with hearing, vision, coordination, the 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 thinning and destruction of the intervertebral discs and restructuring of the vertebrae themselves, which will inevitably lead to disruption of their functions.
But all these horrible scenarios can be prevented and prevented. In the first place, this condition should not be considered as a disease, but should be treated as a process of "wear and tear" of the spine. After all, everything has its own expiration date, be it a car, a phone or a favorite bag. Therefore, the care of the spine is required at least as well as for a favorite thing. At the same time, remember that you can buy a new thing, but you can't buy a new "damaged" spine or you can't replace it under warranty. And most importantly, cartilage tissue does not recover, so the sooner you get to know osteochondrosis, the longer you will have to "be friends" with it. And even with the right treatment, from time to time, he will remind himself.
The reason for the development of osteochondrosis
There are many reasons that can be easily grouped - the wrong lifestyle. Let's highlight the main risk factors for the development of such a condition:
- sedentary lifestyle;
- prolonged stay in one position (development of muscular hypertension);
- overweight;
- unhealthy diet (lack of water and essential trace elements in the body);
- great physical activity and weight lifting;
- incorrect posture;
- spinal injuries;
- hereditary predisposition.
After analyzing the causes, it is easy enough (at least on paper) to eliminate most of the risk factors in your life - which is actually the main method of treatment. Ultimately, drug therapy is to fight the effects of the disease.
No special drug prevention has yet been devised, although the pharmaceutical market has traditionally been rich in offerings. Of course, all types of chondroprotectors have a clinical effect, but it is achieved after prolonged and constant use of the drug and is not very persistent. In fact, these drugs contain substances that make up the intervertebral discs, and when we take them, we achieve only a "possible" improvement in the nutrition of these structures. All anti-inflammatory drugs eliminate only the pain syndrome, make the patient's life easier, without affecting the cause of these pains. Physiotherapy is quite common, such as shock wave therapy, electrophoresis and magnetic therapy. In extremely advanced cases, the question of surgical treatment may even arise.
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 "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 diet.
In addition, this work must continue continuously and for life - this is the main guarantee of success.
The "I'll do the exercises every six months" option doesn't work! You can and will constantly postpone the problem (at best), in the worst case it will be zero and you will feel that you are actively fighting the problem.
1. Physical activity / sport
This is the first in a line to prevent spinal wear. If you do not want the mechanism to rust and collapse, you need to let it work. But the work should be moderate, we are talking about healthy exercise (work 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. Provide a normal amount of oxygen
It is almost impossible to do this in the city, but you should still try to walk as often and often as possible, visit forest park areas and periodically ventilate the room at work (it is important toavoid hypothermia).
3. You can't stay 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 a few simple exercises on the spot to relieve muscle tension and back tension.
If your profession requires you to stay permanently, you should sit down from time to time. It is important that while resting, your back is straight, as symmetrical as possible, and your legs are on the floor.
4. Ergonomics
It is imperative to ensure the best possible working environment. We are talking not only about a work chair, but also about the correct setting of the work monitor, the right clothes and shoes, the amount of jewelry on the neck, etc. A kilogram of jewelry with prolonged wear will not have a positive effect on your health.
When working with a computer, the head should be straight, the arms should be placed not higher than 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 youto prevent muscle strain.
5. Complex training therapy
Physiotherapy exercises will help strengthen the corset of the back muscle and ligament apparatus. We are talking specifically about exercise therapy, daily (maybe several times a day) soft exercises in which the muscles are not overloaded. A specialist will help you choose a set of preventive exercises for exercise therapy, depending on the stage of the disease.
Example of the simplest neck muscle strengthening complex:
- Lying on your stomach, 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.
- Lying on your stomach, stretch your arms over your body. Slowly turn your head to the right. Return to the starting 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, rotate your head 4 times clockwise and 4 times counterclockwise.
6. Features of the power supply
Improper diet can trigger the development of the disease, so you need to follow your diet. It is necessary to abandon or minimize the use of salt, sugar, pastries and confectionery, fatty foods. Improper nutrition contributes to weight gain and increased stress on the spine. 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 (sources of calcium 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 need to drink 1, 5-2 liters of fluid a day. The lack of water in the body adversely affects the metabolism and condition of all body structures.
7. Proper sleep
The sleeping position must meet the following criteria:
The choice of mattresses and pillows is equally important. When choosing bed linen, you should rely on three characters:
8. Massage
Last on the list, but one of the first in importance. The experienced masseur will not only ensure normal blood flow and oxygen supply in all structures of the spine, but will also help to correct the deformities and dysfunctions of the spine.
Prevention of osteochondrosis is lifelong, you need 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 tolead a healthy lifestyle, help your body function normally and go through "TO" in a timely manner!