The essence of the process is very simple - over time, a large load on the spine and improper feeding of the intervertebral structures leads to thinning and destruction of the intervertebral discs and restructuring of the spine itself, which will inevitably lead to their functions.
But all these horrible scenarios are prevention and prevention. First of all, this condition should be considered not as a disease but as a process of “wear and tear” of the spine. After all, everything has its expiration date, be it a car, a phone or a favorite bag. Consequently, spine care is needed, at the very least, for a favorite item. At the same time, do not forget that you can buy new things, but you can not buy a new "damaged" spine or you can not replace it with a guarantee. And the most important thing is that the cartilage does not recover, so the sooner you learn about osteochondrosis, the longer you will have to "make friends" with it. Even with the right treatment, from time to time, he reminds himself.
Cause of development of osteochondrosis
There are many reasons that can easily be grouped - the wrong way of life. Let us identify the main risk factors for developing such a condition:
- sedentary lifestyle;
- long stay in one position (development of muscular hypertension);
- Excess weight;
- Unhealthy diet (lack of water and essential micronutrients in the body);
- Great physical activity and weight gain;
- incorrect posture;
- Spinal cord injuries;
- Hereditary predisposition.
Some kind of special prevention as such has not yet been invented, although the pharmaceutical market has traditionally been rich in offerings. Of course, all types of chondroprotectors have a clinical effect, but this is achieved after long and continuous use of the drug and it is not very durable. In fact, these drugs contain substances that make up the intervertebral discs, and by taking them, we will only achieve a "possible" improvement in the nutrition of these structures. All anti-inflammatory drugs only relieve the pain syndrome, simplify the life of the patient, without influencing the cause of these pains. Physiotherapy is quite common, for example, shock wave therapy, electrophoresis and magnetotherapy. In extremely advanced cases, the question may even arise from surgical treatment.
It should be noted that all these methods of treatment are possible only after consulting a doctor!
Self-medication is strictly contraindicated in this case - at best, you are just wasting time, at worst you are only harming yourself.
How do you deal with this problem?
The first step is to replace the word "fight" with the word "prevention". And it consists in ensuring the normal functioning and nutrition of the spine. It is noteworthy that we work with the structures of the musculoskeletal system and during the diet.
Moreover, this work must continue continuously and throughout life - this is the main guarantee of success.
option "I exercise every six months" does not work! Permanently, it is possible and possible to postpone the problem (at best), at worst the effect will be zero and you will seem to be actively fighting the problem.
1. Physical activity / sport
This is the first row that prevents spinal wear. If you do not want the mechanism to rust and shatter, you must allow it to work. Work should also be moderate, we are talking about a healthy load (working on body weight, functional exercise, stretching, cardio) and not hanging 100 kg of iron and running rough terrain with them.
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 as possible, visit forest park areas and have periodic ventilation in the workplace (it is important to avoid hypothermia).
3. You can not stay very long
Regardless of employment area, take a short break every 40-50 minutes. Sit for a long time during a break or do a few simple exercises on the ground to relieve muscle tension and spinal tension
If your profession requires constant standing, you should sit down from time to time. It is important that the back is straight when resting, as symmetrical as possible, and the feet on the floor.
4. Ergonomics
It is essential to provide the best working environment for yourself. We are talking not only about the workbench, but also about the proper installation of the work monitor, the right clothes and shoes, jewelry around the neck, and so on. Sh. Prolonged wear of a kilogram of jewelry will not have a positive effect on your health.
When working with a computer, the head should be straight, the hands should not be at the level of the elbows, the angle of inclination of the spine 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 spinal corset and ligamentous apparatus. We are talking specifically about exercise therapy, daily (maybe several times a day) soft exercises in which the muscles are not overloaded. The specialist will help you choose prophylactic exercises for exercise therapy, depending on the stage of the disease.
Example of the simplest complex to strengthen the neck muscles:
- Lie on your stomach with your hands on the floor. Lift your head slowly, hold this position for one minute. Return to starting position. Repeat the exercise 3-4 times.
- Lie on your stomach, spread your arms across 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 on a chair. Slowly exhale, leaning forward 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. Power Supply Features
Improper diet can lead to the development of the disease, so you need to control your diet. It is necessary to avoid or reduce the use of salt, sugar, sweets and confectionery, fatty foods. Improper nutrition contributes to weight gain and spinal strain. The following foods should be included in the diet:
- Vegetables and fruits (source of vitamins);
- cereals (energy sources);
- Meat and fish (sources of protein and minerals);
- Dairy products (calcium sources and other essential micronutrients);
- foods rich in dietary fiber (essential for proper bowel function and metabolism);
- Products containing chondroprotectants (improves cartilage tissue properties).
Observe fluid intake. You should drink 1. 5-2 liters of fluid a day. Lack of water in the body has a bad effect on metabolism and the condition of all body structures.
7. Straight sleep
The sleeping position must meet the following criteria:
Choosing a mattress and pillow is equally important. When choosing a bed, make sure the ones you are considering are:
8. Massage
in the last list, but meaning one of the first. An experienced masseur will not only ensure normal blood flow and oxygen supply to all structures in the spinal column, but will also help correct spinal deformities and dysfunctions.
Prevention of osteochondrosis is lifelong, you have to work hard to keep your spine healthy for as long as possible, but as a result you will be able to maintain not only spinal health but also a healthy body, because the main recommendation is to maintain a healthy lifestyle, help your body function normally. Operate and pass "TO" on time!