Cervical osteochondrosis is a common disease that causes many unpleasant symptoms and significantly worsens quality of life.It is almost impossible to cure it without surgery.But you can stop the progression of this process and eliminate most of the symptoms.Only physical therapy can help with this problem.
Exercise prescription for osteochondrosis treatment
Osteochondrosis is the degeneration of the bone and cartilage (disc) tissue in the spine.As a result, the disc deforms, bulges between the vertebrae, and forms growths on the vertebral bodies.
As a result, the nerve endings are squeezed, the blood vessels running along the spine are squeezed, and the surrounding tissue is injured due to bone growth.Immobility caused by poor blood supply and pain accelerates the development of the pathology.As a result, patients receive a series of unpleasant symptoms:
- Severe pain ("low back pain")
- Vision and hearing impairment.
- Dizziness.
- Changes in intracranial pressure.
- Fainted.
- Nausea attacks.
- Neck movement is limited.
Medications can reduce inflammation and pain.But they are unable to release compressed nerve roots and blood vessels, place the disc in the correct position and restore mobility.Only dedicated practice can do this.Therefore, therapeutic exercises are the most important component of treating osteochondrosis.
Indications for use in gymnastics
Therapeutic exercises are useful at any stage of osteochondrosis (there are four stages of the disease).However, it only produces significant results in the early stages.The presence of the disease and its stage are determined by a doctor.Reasons for examination and therapeutic exercise should be any of the above symptoms, as well as neck crunching with activity.
In the past, cervical osteochondrosis was considered a disease of mature people (40-45 years old), but in recent years, it has become rapidly "younger" and even occurs in teenagers.The reason is sitting in front of a computer or table for long periods without moving.Therefore, even healthy young people should study a set of exercises for cervical osteochondrosis and prevent it.You don't need any equipment or exercise clothes for this; you can do it during your lunch break or "smoking time."
Contraindications to therapeutic exercises
This does not mean that physical therapy can be done by anyone, anywhere.Osteochondrosis can occur in acute, subacute, and remission phases.The acute phase is characterized by the apparent manifestation of multiple symptoms of the disease (different people experience different symptoms) and the inexorable presence of severe pain when moving.
In the acute phase of osteochondrosis, pain and inflammation are relieved clinically with the help of medications (prescribed by a doctor) and physical therapy procedures.Physical exercise is strictly prohibited.
Only in the subacute stage can you start doing gymnastics.When moving the neck, there should be no symptoms such as severe pain, dizziness, "flying" in front of the eyes, or tinnitus.Mild discomfort is acceptable.The following are also contraindications:
- Severe blood pressure disturbance.
- malignant tumors.
- Fever condition.
Sessions in the remission phase are mandatory (at least 3 times per week).If treatment is started at an early stage, it is possible that the acute phase of the disease will not relapse for many years, as long as a conscious approach to physical therapy is adopted.
Rules for conducting therapeutic exercises
Exercises for patients with cervical osteochondrosis are simple.They represent movements of the head, shoulders and arms.But they should be enforced by following some rules.Only in this case will they give the results.
- Before starting exercise, muscles need to be warmed up.The easiest way is through self-massage.
- Movements must be performed to the greatest possible extent.It may be small at first, but should increase with practice.
- Movements should be smooth and without twitching.
- The number of repetitions for each exercise is 5-10.If symmetric, count the number of repetitions separately in each direction.
- You can perform gymnastics sitting (your back must be against the backrest of a chair or armchair) or standing.The first one is better, so it is convenient to do gymnastics in the office at the workplace.
- There should be no breaks during class.Exceptions are the transformation of osteochondrosis into an acute phase or the development of the disease accompanied by high fever.
- You should tolerate minor discomfort (slight pain, pulling sensation, chewing sensation), especially at the beginning of the session.However, if severe pain or other symptoms of severe osteochondrosis occur, you should stop exercising immediately and seek medical advice as soon as possible.
Doctors often recommend concurrent therapeutic exercises.Adherence to this rule is desirable but not mandatory.If for some reason you cannot study at once, you can study at different times.It is important not to miss class.
If you don't follow the exercise rules listed above, not only will gymnastics not be helpful, it will have the opposite result.Improper movement can cause nerve compression or disc displacement.
Main set of exercises for cervical osteochondrosis
Today there are many systems for treating osteochondrosis using physical therapy.You can make the choice yourself or on the advice of your doctor - all systems give results.There are also some basic exercises included in almost all complexes.
- The head is tilted toward the shoulders.
- Turn to the sides (in this case, you need to pull your chin up to your shoulders).
- Turn to the sides while placing your palms on your opposite shoulders.
- Bend back and forth.It would be nice if your head pressed against the chair or chair's headrest against a slight resistance when leaning back.
- Lift and lower your shoulders.
- Tilt your head toward your shoulder and lift your other shoulder.
- Extend the neck forward and move backward (called "chick out").
- Extend your neck forward and turn your head to one side (called the "goose pose").
- The head is tilted and turned to the sides and the arms are raised together above the head (called "fakir").
- Extend your neck forward and upward while reaching your arms behind your back (called the "seagull").
In addition, patients with osteochondrosis are advised to tilt their heads to the sides and forwards, as well as to turn their heads to the sides in small increments.The number of repetitions in this case should be higher (at least 10).These exercises are sometimes called "ay-ay-ay," "yes-yes," and "no-no."It is especially recommended for those who have the so-called "widow's hump" (also known as "housewife's hump") - swelling in the area of the seventh cervical vertebra.
It would be better if the first few sessions are conducted under the supervision of a physical therapy specialist.He will teach you how to perform the exercises correctly, and then the patient can do them themselves.If it is difficult to contact such an expert, you can use video tutorials.
Completion of such a complex (complying with all rules) will take no more than 20 minutes.So obviously it's better for patients with cervical osteochondrosis to start exercising as soon as possible than to endure all the hassle.
Osteochondrosis of the neck is a condition that doctors cannot cure.The treatment process cannot be separated from the active participation of the patient.However, if you start performing therapeutic exercises on time, you can avoid the adverse manifestations of osteochondrosis in the long term.