Osteochondrosis of the cervical spine is an insidious disease. The age limit of incidence drops every year, so now the problem of treating cervical osteochondrosis is as acute as ever before.
People who lead a sedentary and passive lifestyle eventually find that osteochondrosis has quietly crept into them.
The causes of osteochondrosis are the inactivity of the muscles of the back and neck, because of which they weaken. Spinal discs left unsupported are heavily loaded.
A constantly sedentary lifestyle, incorrect posture lead to deformation of the vertebral discs. Deformed vertebral discs pinch nerve endings. As a result, a person experiences 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 shoulder girdle, neck, and lower back. 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 muscular corset, and curvature of the spine. In the early stages of the disease, exercise will stop its 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 between the vertebral discs decreases and, accordingly, the frequency of pain subsides.
And if the disease has developed to the point of experiencing intense and frequent pain, it is necessary to consult a specialist. He will establish an accurate diagnosis, the degree of the disease, prescribe a course of treatment, massage. After the end of the treatment, therapeutic exercises will be prescribed, which you can do yourself at home. Such a treatment of cervical osteochondrosis at home will allow you to quickly forget about the disease.
Exercises must be chosen correctly and performed in doses. Otherwise, there is a risk of worsening your health.
useful tips
Before you start exercising, you need to read the helpful tips.
- A set of exercises should be performed regularly, regardless of the 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 practice 2-3 days a week to maintain the result;
- If you feel pain or swelling, that's a sign that it's time to get some movement. In this case, you need to get up, walk, stretch, perform exercises against osteochondrosis. You can take a short walk;
- You must constantly complicate the lesson. You can add other exercises to the complex or increase the number of repetitions;
- Exercising regularly is, of course, good, but don't forget about your feelings. If during classes you feel severe pain in the cervical region, you need to interrupt the classes;
- To increase the effectiveness of the treatment, you can have a massage and take a contrast bath more often. These procedures contribute to additional muscle relaxation;
- The exercises should be performed keeping a straight posture and paying attention to the execution technique. At first it will be a little difficult, but thanks to the correct execution, the muscles will become stronger and it will be easier to practice.
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 perfect right, left, forward, backward leans. Bending backwards should be done carefully, without causing pain. If bending your 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 be difficult for people whose cervical spine does not allow them to turn their head towards the end in one direction or another. In such cases, turning your head is not worth causing pain. The exercise should be performed smoothly, without sudden movements.
- Finally, stand up straight, stretch your shoulders back, bring your shoulder blades together, stretch your chest. Then lower the shoulder joints, around the back. The exercise should be done slowly, gently, under inspiration and expiration.
types of exercises
This gymnastics, made up 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 relax your shoulders. But it is preferable to perform them while standing, since in this position the spine is straightened as much as possible.
gymnastics #1
Pressure in the hands with the head forward. Hands should be clasped in the lock and placed on the forehead. The hands clasped in the lock press the head back, and the head must resist and press the hands forward. The neck should tighten. You need to stay in this position for 15 to 20 seconds. Then place one hand on the back of your neck and tilt your head back. At the same time, the working muscles of the neck are stretched. This exercise is useful for strengthening the neck muscles, which makes it possible 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 padlock and place them that way at the back of your head. Then press the back of the head with your hands, and the head should resist the hands. Duration - 15 - 20 seconds. In this case, the cervical spine muscles are tense. This exercise can be combined with the first one for a harmonious workout.
gymnastics #3
Head tilted to the side. In this exercise, place the palm of your right (left) hand on your ear. You need to try to reach the right (left) shoulder with your head and resist with the working hand. In this position, you need to remain for 15-20 seconds. Then do the same on the other side.
gymnastics #4
Turning the head to the side. In this exercise, you need to turn your head sideways. To do this, place the palm of your right (left) hand on your right (left) cheek. Turn your head to the right (left) and the working hand resists. In each position, you need to stay for 15-20 seconds.
gymnastics #5
Stretching the neck with the hands. Doing this exercise can be difficult at first, but over time you can get used to it. Place your thumbs in your 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 uncork the bottle. You cannot turn your head, it must look straight ahead. The duration of the exercise is 15 to 20 seconds. The exercise must be repeated several times.
gymnastics #6
Stand up straight and open your arms to your sides. Hands must be relaxed. Rotate the right and left shoulder joints in turn, then simultaneously. The body must be leaning forward. It is necessary to perform the exercise for each shoulder for 1 minute. This exercise is recommended for anyone who feels tension in the shoulder region.
Gymnastics №7
Head rolling. In this exercise, you need to turn your head towards your right (left) shoulder and tighten your neck. Perform a head roll to both sides. At the end of the repetition, the head should be turned to 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 entire complex of exercises aimed at preventing osteochondrosis of the cervical spine. It is not necessary to perform all exercises, you can only choose those that do not bring discomfort and pain. Office workers are advised to sit upright while working. Also, you can perform hanging from the horizontal bar in the morning. This will lengthen the spine, give vigor to the body. Swimming, figure skating, dancing, aerobics also help to prevent osteochondrosis and speed up the treatment process. If classes are regular and the person himself becomes more mobile, then you can get rid of pain in the muscles and bones of the cervical region.