Cervical osteochondrosis is a common disease that causes many unpleasant symptoms and significantly impairs the quality of life.It is almost impossible to cure without surgery.But you can stop the development of the process and get rid of a significant part of the symptoms.Only physical therapy can help with this.
Prescribing therapeutic exercises for osteochondrosis
Osteochondrosis is the degeneration of the bone and cartilage tissues (intervertebral discs) of the spine.Because of this, his discs are deformed, protrude between the vertebrae, growths form on the bodies of the vertebrae.
As a result, nerve endings are pinched, blood vessels along the spine are pinched, and surrounding tissues are damaged by bony growths.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")
- Sight and hearing impairment.
- Dizziness.
- Changes in intracranial pressure.
- Faint.
- Attacks of nausea.
- Limited movement in the neck area.
Medicines can reduce inflammation and pain.But they cannot free the pinched nerve roots and blood vessels, put the intervertebral discs in the right position and restore mobility.This can only be done with special exercises.Therefore, therapeutic exercises are the most important components of the treatment of osteochondrosis.
Indications for the use of the gym
Therapeutic exercises are useful at any stage of osteochondrosis (there are four of this disease).However, it only gives noticeable results in the early stages.The presence and stage of the disease is determined by the doctor.The reason for performing the examination and therapeutic exercises is any of the above symptoms, as well as neck cracking during movement.
Previously, cervical osteochondrosis was considered a disease of people of mature age (40-45 years old), but in recent years it has become sharply "younger" and can be found even in adolescence.This is due to sitting still for a long time at the computer or desk.Therefore, even healthy young people would do well to study the exercises recommended for cervical osteochondrosis and perform them for prevention.No equipment or sportswear is required for this;you can do it during your lunch break or instead of a “smoke break”.
Contraindications of therapeutic exercises
This does not mean that physical therapy can be done at any time and by anyone.Osteochondrosis can be acute, subacute and in remission.The acute stage is characterized by the obvious manifestation of many symptoms of the disease (they occur in different groups in different people) and necessarily severe pain during movement.
In the acute stage of osteochondrosis, pain and inflammation should be alleviated with the help of drugs (prescribed by a doctor) and physiotherapy procedures in the clinic.Performing physical exercises is strictly contraindicated.
You can start gymnastics only in the subacute stage.When moving the neck, there should be no sharp pain, dizziness, "flies" before the eyes, ringing in the ears.Minor discomfort is acceptable.The following are also contraindications:
- Severe blood pressure disorders.
- Malignant tumors.
- Feverish conditions.
During the remission phase, classes are mandatory (at least 3 times a week).If the treatment is started at an early stage, there is a chance that with a conscious approach to physical therapy, the acute stage of the disease will not return for many years.
Rules for performing therapeutic exercises
Exercises for patients with cervical osteochondrosis are simple.They represent the movement of the head, shoulders and arms.But they must be carried out in compliance with a number of rules.Only in this case will they give results.
- Before starting the training, the muscles should be warmed up.The easiest way to do this is self-massage.
- Movements should be performed with the greatest possible amplitude.It may be small at first, but should grow with practice.
- Movements should be smooth, without jerking.
- The number of repetitions of each exercise is 5-10.If it is symmetrical, the repetitions 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 even better, so it is convenient to exercise in the office, at work.
- There should be no breaks in class.The exception is the transition of osteochondrosis to the acute stage or the appearance of the disease with high fever.
- You have to tolerate minor discomforts (slight pain, pulling sensation, crunching), especially at the beginning of the classes.But if sharp pain or other serious symptoms of osteochondrosis appear, stop training immediately and consult a doctor as soon as possible.
Doctors often recommend that therapeutic exercises are always done at the same time.Compliance with this rule is desirable, but not mandatory.If for some reason you cannot study at the same time, you can do it at another time.It is important not to miss classes at all.
If you do not follow the practice rules listed above, gymnastics not only does not help, but can also give the opposite result.Improper movement can lead to nerve pinching or intervertebral disc displacement.
The main set of exercises for cervical osteochondrosis
Today, there are many systems for the treatment of osteochondrosis with the help of physical therapy.You can choose on your own or on the advice of a doctor - every system gives results.Almost every complex includes several basic exercises.
- The head tilts towards the shoulders.
- Turns to the side (in this case, you need to pull your chin to your shoulder).
- Turn to the side while placing your palm on the opposite shoulder.
- He leans back and forth.It's good if your head presses against the back of a chair or chair when you lean back, overcoming some resistance.
- Raise and lower shoulders.
- He tilts the head to the shoulder while lifting the other shoulder at the same time.
- Stretching the neck forward and moving it back (so-called "the chick peeking out of the nest").
- Stretching the neck forward, then turning the head to the side (so-called "goose").
- Tilting and turning the head to the side with arms raised and brought together above the head (so-called "fakir").
- Stretching the neck forward and up, while simultaneously moving straight arms behind the back (called "seagull").
In addition, 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 higher (at least 10 times).These exercises are sometimes called "ay-ay-y", "yes-yes" and "no-no".It is especially recommended for those who have the so-called "widow's hump" (aka "housewife's hump") - a swelling in the area of the 7th cervical vertebra.
It is better to spend the first few hours under the guidance of a physical therapist.He teaches you how to perform the exercises correctly, and then the patient can do them himself.If it is difficult to get to such a specialist, you can use the instructional video.
Making such a complex (following all the rules) takes no more than 20 minutes.So, it is clear that it is better to start training quickly than to endure all the difficulties of patients with cervical osteochondrosis.
Osteochondrosis of the neck is a disease that cannot be cured by a doctor.The active participation of the patient in the treatment process is essential.But if you start therapeutic exercises in time, you can avoid the unpleasant manifestations of osteochondrosis for a long time.