Cervical osteochondrosis is a common disease that causes many unpleasant symptoms and significantly worsens the quality of life.It is almost impossible to cure it without surgery.But you can stop the progression of the process and get rid of most of the symptoms.Only physical therapy can help with this.
Prescription of therapeutic exercises for osteochondrosis
Osteochondrosis is the degeneration of bones and cartilage (intervertebral discs) of spinal tissue.As a result, the disc becomes deformed, protrudes between the vertebrae, and growths form on the vertebral body.
As a result, nerve endings are pinched, blood vessels running along the spine are pinched, and the surrounding tissue is injured by bone growth.Poor blood supply and immobility due to pain accelerate the development of pathology.As a result, the patient receives a whole "bouquet" of unpleasant symptoms:
- Sharp pain (“lumbago”)
- Visual and hearing impairments.
- Dizziness.
- Changes in intracranial pressure.
- Pass out.
- Nausea attacks.
- Limited mobility in the neck area.
Medicines can reduce inflammation and pain.But they cannot free the pinched nerve roots and blood vessels, fix the intervertebral disc in the correct position and restore mobility.Only special training can do this.Therefore, therapeutic exercise is the most important component in the treatment of osteochondrosis.
Indications for the use of gymnastics
Therapeutic exercises are useful at any stage of osteochondrosis (this disease has four of them).However, it only gives significant results in the initial stages.The presence of the disease and its stage is determined by the doctor.The reason for undergoing examination and performing therapeutic exercises should be any of the above symptoms, as well as stiffness in the neck when moving.
Previously, cervical osteochondrosis was considered a disease of people of mature age (from 40-45 years), but in recent years it has become dramatically "younger" and is found even in teenagers.The reason is not moving for a long time sitting at the computer or on the table.Therefore, even healthy young people will do well to study a set of exercises indicated for cervical osteochondrosis and perform them for preventive purposes.You don't need any equipment or sportswear for this;you can do it during your lunch break or instead of a "smoke break".
Contraindications to therapeutic exercises
This does not mean that physical therapy can be done at any time and by anyone.Osteochondrosis can be in acute, subacute and remission stages.The acute stage is characterized by a clear manifestation of several symptoms of the disease (they occur in different sets in different people) and, of course, severe pain when moving.
In the acute stage of osteochondrosis, it is necessary to relieve pain and inflammation with the help of drugs (prescribed by a doctor) and physiotherapeutic procedures in the clinic.Physical exercise is strictly prohibited.
Only in the subacute stage you can start doing gymnastics.When moving the neck, there should be no sharp pain, dizziness, "flies" before the eyes, or tinnitus.Minor discomfort is acceptable.The following are contraindications:
- Serious blood pressure disorders.
- Malignant tumor.
- Fever condition.
Classes during the remission stage are mandatory (at least 3 times a week).If treatment is started at an early stage, there is a possibility that with a conscious attitude to physical therapy, the acute stage of the disease will not return for many years.
Rules for performing therapeutic exercises
Exercise for patients with cervical osteochondrosis is simple.They represent the movements of the head, shoulders and arms.But they should be carried out in compliance with some rules.Only in this case will they give results.
- Before starting the exercise, the muscles need to be warmed up.The easiest way to do this is through self massage.
- The movement must be done with the greatest amplitude.It may be small at first, but should increase as you practice.
- Movement should be smooth, without jerking.
- The number of repetitions of each exercise is 5-10 times.If it is symmetrical, the repeats are counted separately in each direction.
- You can do gymnastics sitting (with your back necessarily resting on the back of a chair or armchair) or standing.The first one is better, so it's easier to do gymnastics in the office at your workplace.
- There should be no breaks in class.An exception is the transition of osteochondrosis to an acute stage or the appearance of the disease accompanied by high fever.
- You should tolerate some discomfort (mild pain, pulling sensation, throbbing), especially at the beginning of the class.But if sharp pain or severe symptoms of osteochondrosis appear, you should immediately stop exercising and see a doctor as soon as possible.
Doctors often recommend doing therapeutic exercises always at the same time.Compliance with these rules is desirable, but not mandatory.If for some reason you can't study at one time, you can do it at a different time.It is important not to miss a class at all.
If you do not follow the training rules listed above, gymnastics will not only not help, but can also give the opposite result.Movements that are not performed correctly can cause a pinched nerve or a displaced intervertebral disc.
The main set of exercises for cervical osteochondrosis
Today there are many systems for treating osteochondrosis using physical therapy.You can make a choice yourself or on the advice of a doctor - all systems give results.There are also some basic exercises included in almost all complexes.
- Tilt the head to the shoulder.
- Turn to the side (in this case, you need to pull your chin to your shoulder).
- Turn to the side while simultaneously placing your palms on the opposite shoulder.
- Bend forward and backward.It is good if, when leaning back, your head presses against the headrest of the chair or chair, overcoming a slight resistance.
- Raise and lower the shoulders.
- Tilt your head to your shoulder while lifting the other shoulder at the same time.
- Stretching the neck forward and moving it back (called "chick peeking out of the nest").
- Stretch the neck forward followed by turning the head to the side (called "goose").
- Tilt and turn the head to the side with the hands raised and joined above the head (called "fakir").
- Stretch the neck forward and up while simultaneously moving the arms straight back (called the "seagull").
Also, patients with osteochondrosis are recommended to tilt the head to the side and forward, as well as turn to the side with a very small amplitude.The number of repetitions in such cases should be greater (at least 10 times).This exercise is sometimes called "ay-ay-ay", "ya-ya" and "no-no".They are recommended especially for those who have the so-called "widow's hump" (also known as "housewife's hump") - swelling in the area of the 7th cervical vertebra.
It is best if the first few classes are conducted under the guidance of a specialist in physical therapy.He will teach you how to do the exercise correctly, and then the patient will be able to do it himself.If it is difficult to find such an expert, you can use video tutorials.
Completing such a complex (following all the rules) will require no more than 20 minutes.So it is clear that it is better to start exercising quickly than to bear all the problems that exist for patients with cervical osteochondrosis.
Osteochondrosis of the neck is a disease that doctors cannot cure.He cannot do it without the active participation of the patient in the treatment process.But, if you start doing therapeutic exercises on time, you can avoid unpleasant manifestations of osteochondrosis for a long time.