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 already at a rather early 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 is often simply "hammered" into such "trifles", clenching your teeth and without thinking about the reasons. An orthopedic traumatologist spoke in his article about the causes of pain and also explained how to get rid of it.
But cervical osteochondrosis can manifest itself not only with periodic headaches, but can lead to much more serious health problems: diseases of the cardiovascular and respiratory systems, problems with hearing, vision, coordination, developmentischemia (lack of oxygen) to 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 lead to thinning and destruction of the intervertebral discs and restructuring of the vertebrae themselves, whichwill inevitably result in their functions.
But all of these terrible scenarios are preventable and avoidable. First of all, this condition should be viewed not as a disease, but as a process of “wearing down” the spine. After all, everything has its own expiration date, whether it's a favorite car, phone, or purse. Therefore, the care of the spine is necessary at least as well as for a favorite thing. At the same time, remember that you can buy a new thing, but you cannot buy a new "damaged" spine or you cannot exchange it under warranty. And the most important thing is that the cartilage tissue is not restored, so the sooner you get to know osteochondrosis, the more you will have to "be friends" with it. And even with the right treatment, every now and then he will be remembered.
The reason for the development of osteochondrosis
There are many reasons that can easily be grouped together: the wrong lifestyle. Let us underline the main risk factors for the development of such a 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;
- incorrect posture;
- spinal injuries;
- hereditary predisposition.
After analyzing the reasons, it's fairly easy (at least on paper) to eliminate the vast majority of risk factors from your life - which, in fact, is the primary method of treatment. After all, drug therapy is a fight against the consequences of the disease.
A kind of special drug prevention as such has not yet been invented, although the pharmaceutical market has traditionally been 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, only a “possible” improvement in the nutrition of these structures is obtained. All anti-inflammatory drugs only suppress the pain syndrome, make the patient's life easier, without affecting the cause of the appearance of such pain. Physiotherapy is quite common, such as shock wave therapy, electropharesy, and magnetotherapy. In extremely advanced cases, the question may even 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 strictly contraindicated - at best you will just waste your time, at worst you can only harm yourself.
How to deal with this problem?
The first step is to replace the word “control” with the word “prevention”. And this is to ensure the normal functioning and nutrition of the spine. It is worth noting that we work with the structures of the musculoskeletal system and the diet.
In addition, this work must last continuously and for life - this is the main guarantee of success.
The “I will do the exercises every six months” option does not work! All the time it can and will be possible to postpone the problem (at best), at worst the effect will be zero, and it will appear to you that you are actively grappling with the problem.
1. Physical activity / sports
This is the first in line to prevent wear and tear on the spine. If you don't want the mechanism to rust and crumble, you have to make 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 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 you should always try to walk as much and often as possible, visit areas of forest parks and periodically ventilate the room in the workplace (it is important to avoidhypothermia yourself).
3. You can't stay too long
Whatever the field of employment, take a short break every 40 to 50 minutes. When you are sitting for a long time, take a walk during the break or do some simple exercises on the spot to relieve muscle tension and low back pain.
If your profession requires you to stand constantly, you should sit down from time to time. It is important that when resting, the back is straight, as symmetrical as possible, and the feet on the ground.
4. Ergonomics
It is imperative that you offer yourself the best possible working environment. We are not only talking about a working chair, but also about the correct setting of the working monitor, the right clothes and shoes, the amount of jewelry on the neck, etc. One 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 hands should not be 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 you to avoid muscle overload.
5. Complex exercise therapy
Physiotherapy exercises will help strengthen the back muscle corset and ligament apparatus. We are specifically talking about exercise therapy, gentle daily exercises (perhaps several times a day), in which the muscles are not overworked. A specialist will help you choose a set of preventive exercises for exercise therapy, depending on the stage of the disease.
An example of the simplest complex for strengthening neck muscles:
- Lying on your stomach, put your hands on the ground. Slowly raise your head, hold this position for a minute. Return to the starting position. Repeat the exercise 3-4 times.
- Lying on your stomach, extend your arms at your sides. Slowly turn your head to the right. Return to the original position. Then turn your head to the left. Repeat the exercise in both directions 5 times.
- Sit on a chair. Slowly, exhaling, tilt your head forward, bringing it as close to your chin as possible. Return to the starting position. As you inhale, slowly tilt your head back. Repeat the exercise 10 times.
- If your condition allows, do head rotations, 4 times clockwise and 4 times counterclockwise.
6. Particularities of the power supply
A poor diet can trigger the development of the disease, so you should watch your diet. It is necessary to refuse or minimize the use of salt, sugar, sweets and confectionery, fatty foods. Poor 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 the proper functioning of the intestines and metabolism);
- Products containing chondoprotectors (improve the properties of cartilage tissue).
Watch your fluid intake. You should drink 1. 5-2 liters of fluid per day. Lack of water in the body has a detrimental effect on the metabolism and the condition of all structures in the body.
7. Good sleep
The sleeping position must meet the following criteria:
The choice of mattress and pillows is just as important. When choosing bedding, you should trust three signs:
8. Massage
Last on the list, but one of the first in importance. An experienced massage therapist will not only ensure normal blood circulation and oxygen supply to all structures of the spine, but will also help correct deformities and malfunctions of the spine.
Osteochondrosis prevention 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 alsoa healthy body, because in fact the main recommendation is to lead a healthy lifestyle, help your body to function normally and timely pass "TO"!