Osteochondrosis of the cervical spine is an insidious disease. The age threshold for incidence is decreasing every year, so the problem of treating cervical osteochondrosis is now as acute as ever.
People leading a sedentary and passive lifestyle eventually realize that osteochondrosis has quietly crept up to them.
The causes of osteochondrosis are the inactivity of the muscles of the back and neck, due to which they weaken. Spinal discs left without muscle support are heavily loaded.
A constantly sedentary lifestyle, incorrect posture lead to deformation of the spinal discs. Deformed spinal discs pinch nerve endings. As a result, a person feels pain in the back, cervical spine.
How to treat cervical osteochondrosis and prevent its manifestation? Doctors recommend special exercises that strengthen the muscles and tendons of the cervical, back and shoulder girdle. This is the safest way to treat osteochondrosis.
Benefits of exercise
As noted above, the causes of osteochondrosis are a sedentary lifestyle, weakening of the muscle corset and curvature of the spine. In the early stages of the disease, exercise will stop its further development. Due to regular physical activity, blood circulation improves, the muscles of the spine and cervical region are toned, the load on the spine is reduced, the distance between the vertebral discs increases, the friction betweenthe vertebral discs decreases and, consequently, the frequency of pain decreases.
And if the disease has developed to the point of frequent severe pain, it is necessary to consult a specialist. He will establish an accurate diagnosis, the degree of the disease, prescribe treatment, massage. After the end of treatment, you will be prescribed therapeutic exercises, which you can do yourself at home. Such treatment of cervical osteochondrosis at home will quickly allow you to forget about the disease.
Exercises should be chosen correctly and performed in doses. Otherwise, you risk worsening your condition.
Useful tips
Before you start exercising, you need to read the useful tips.
- A set of exercises should be performed regularly, regardless of location: study, work, home, etc. In the beginning, to speed up progress, you should do the exercises every day. And in the future, when the condition improves, you can train 2-3 days a week to maintain the result.
- If you feel pain or swelling, it's a sign that it's time to move a little. In this case, you need to get up, walk around, stretch, perform exercises for osteochondrosis. You can take a short walk;
- You have to constantly complicate the lesson. You can add other exercises to the complex or increase the number of repetitions.
- Exercising regularly is of course fine, but don't forget your feelings. If during classes you feel severe pain in the cervical region, you should stop classes.
- To increase the effectiveness of treatment, you can get a massage and take a contrast shower more often. These procedures contribute to additional muscle relaxation;
- Exercises should be performed maintaining a straight posture and paying attention to the technique of execution. At first it will be a little difficult, but with proper execution the muscles will strengthen and it will be easier to train.
A set of exercises (warm-up)
Before you start exercising, be sure to start with a warm-up:
- You need to stand up straight, spread your legs shoulder-width apart, take a deep breath and exhale several times. After that, you need to perform neat tilts to the right, left, forward, back. Back tilt should be done carefully, without causing pain. If bending back causes pain, you can refuse to perform them.
- The next warm-up is to turn your head right and left to the limit. Despite its simplicity, this exercise can cause difficulties for people whose cervical spine does not allow turning their heads all the way in one direction or the other. In such cases, turning the head is not worth hurting. The exercise should be performed smoothly, without sudden movements.
- Finally, stand up straight, stretch your shoulders back, pull your shoulder blades together, puff out your chest. Next, reduce the shoulder joints, around the back. The exercise should be done slowly, smoothly, under inspiration and expiration.
Types of exercises
This gymnastics, consisting of a set of exercises, is not difficult. You can do them at home, standing or sitting. The most important thing is to keep your spine straight and your shoulders relaxed. But it is better to perform them standing, since in this position the spine is maximally straightened.
Gymnastics #1
Pressure on the hands with the head forward. The hands should be joined in the lock and placed on the forehead. The hands clasped in the lock press the head, and the head must resist and press the hands. The neck should tighten. You need to stay in this position for 15-20 seconds. Then place one hand on the back of your neck and tilt your head back. At the same time, the working neck muscles are stretched. This exercise is useful for strengthening the muscles of the neck, which helps to weaken cervical osteochondrosis.
Gymnastics #2
Hand pressure on the back of the head. In this exercise, you need to clasp your hands in a lock and put them in this form on the back of your head. Then apply pressure to the back of the head with your hands, and the head should resist the hands. Duration - 15 - 20 seconds. In this case, the muscles of the cervical spine are strained. This exercise can be combined with the first for a harmonious workout.
Gymnastics #3
Head tilt to the side. In this exercise, place the right (left) palm over the ear. You should try to reach the right (left) shoulder with your head and resist with your working hand. In this position, you need to linger for 15-20 seconds. Then do the same on the other side.
Gymnastics #4
Turn your head to the side. In this exercise, you need to turn your head to the sides. To do this, place the right (left) palm on the right (left) cheek. Turn the head to the right (left) and the working hand resists. In each position, you need to linger for 15-20 seconds.
Gymnastics #5
Stretch the neck with the hands. Performing this exercise can be difficult at first, but over time you can get used to it. Place your thumbs on the lower jaw and cover the back of your head with the rest of your fingers. In this position, pull your head up, you can perform rocking movements. That is, to simulate an attempt to remove the cork from the bottle. You can't turn your head, she has to look straight ahead. The duration of the exercise is 15-20 seconds. The exercise should be repeated several times.
Gymnastics #6
Stand up straight and spread your arms out to the sides. Hands should be relaxed. Rotate the right and left shoulder joints alternately, then simultaneously. The body should be tilted forward. It is necessary to perform the exercise for each shoulder for 1 minute. This exercise is recommended for those who feel tension in the shoulder area.
Gymnastics №7
Head roll. In this exercise, you need to turn your head to the right (left) shoulder and tighten your neck. Roll your head sideways. At the end of the repetition, the head should be turned towards the other shoulder. Try pulling your shoulder blades back. Perform the exercise carefully, the movement of the head must be controlled throughout the exercise. In case of discomfort, you can simply turn your head to the side. The exercise should be repeated 10-12 times.
This is the set of exercises aimed at preventing osteochondrosis of the cervical spine. It is not necessary to perform all the exercises, you can choose only those that do not bring discomfort and pain. Office workers are advised to sit up straight while working. In addition, you can hang on the horizontal bar in the morning. This will stretch the spine, give vigor to the body. Swimming, figure skating, dancing, aerobics also help prevent osteochondrosis and speed up the treatment process. If the classes are regular, and the person himself becomes more mobile, you can get rid of pain in the muscles and bones of the cervical region.