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 development of the process and eliminate a significant part of the symptoms.Only physiotherapy can remedy this.
Prescription of therapeutic exercises for osteochondrosis
Osteochondrosis is the degeneration of bone and cartilaginous tissues (intervertebral discs) of the spine.As a result, its discs become deformed, protrude between the vertebrae and growths form on the body of the vertebrae.
As a result, nerve endings are pinched, blood vessels running along the spine are pinched, and surrounding tissues are injured 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:
- Acute pain (“lumbago”)
- Visual and hearing impairments.
- Dizziness.
- Changes in intracranial pressure.
- Fainting.
- Nausea attacks.
- Restricted mobility in the neck.
Medications can reduce inflammation and pain.But they are not able to free pinched nerve roots and blood vessels, return the intervertebral discs to the correct position and restore mobility.Only special exercises can achieve this.Therefore, therapeutic exercises are the most important element in the treatment of osteochondrosis.
Indications for the use of gymnastics
Therapeutic exercises are useful at any stage of osteochondrosis (this disease has four stages).However, this only gives visible results at the beginning.The presence of the disease and its stage are determined by the doctor.The reason why you need to undergo an examination and perform therapeutic exercises should be one of the above symptoms, as well as a cracking of the neck when moving.
Previously, cervical osteochondrosis was considered a disease affecting people of middle age (from 40 to 45 years old), but in recent years it has become significantly “younger” and is found even in adolescents.The reason is prolonged immobility sitting at a computer or table.Therefore, even healthy young people would do well to study a set of exercises indicated for cervical osteochondrosis and perform them for prevention.You don't need any sports equipment or clothing for this;you can do this during your lunch break or instead of a “smoking break”.
Contraindications to therapeutic exercises
This does not mean that physiotherapy can be done at any time and by anyone.Osteochondrosis can be in acute, subacute and remission stages.The acute stage is characterized by the obvious manifestation of several symptoms of the disease (they occur in different forms in different people) and, necessarily, severe pain when moving.
In the acute stage of osteochondrosis, it is necessary to relieve pain and inflammation with the help of medications (prescribed by a doctor) and physiotherapeutic procedures in the clinic.Doing physical exercise is strictly contraindicated.
Only in the subacute stage can you start doing gymnastics.When moving the neck, there should be no sharp pain, dizziness, “fly” in front of the eyes or tinnitus.Slight discomfort is acceptable.Also contraindications are:
- Serious blood pressure disorders.
- Malignant tumors.
- Feverish conditions.
Classes during the remission phase are obligatory (at least 3 times a week).If treatment is started at an early stage, it is possible 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
Exercises for patients with cervical osteochondrosis are simple.They represent movements of the head, shoulders and arms.But they must be carried out while respecting a certain number of rules.Only in this case will they give results.
- Before starting the exercise, the muscles must be warmed up.The easiest way to achieve this is through self-massage.
- Movements must be performed with the greatest possible amplitude.This may be low at first, but should increase as you practice.
- Movements should be fluid, without jerks.
- The number of repetitions of each exercise is 5-10 times.If it is symmetrical, the repetitions are counted separately in each direction.
- You can do gymnastics in a seated position (with your back resting on the back of a chair or armchair) or standing.The first is even better, so it is convenient to do office gymnastics at your workplace.
- There should be no interruptions in lessons.The exception is the transition of osteochondrosis to the acute stage or the onset of an illness accompanied by high fever.
- You must tolerate minor discomfort (mild pain, feeling of tightness, crunching), especially at the start of classes.But if sharp pain or other serious symptoms of osteochondrosis appear, you should immediately stop exercising and consult a doctor as soon as possible.
Doctors often recommend doing therapeutic exercises always at the same time.Compliance with this rule is desirable but not obligatory.If for some reason you cannot study at the same time, you can do it at different times.It is important not to miss classes at all.
If you do not follow the exercise rules listed above, gymnastics not only will not help, but can also give the opposite result.A poorly executed movement can result in a pinched nerve or displaced intervertebral disc.
The main set of exercises for cervical osteochondrosis
Today there are many systems for treating osteochondrosis with physiotherapy.You can make your choice yourself or on the advice of a doctor - all systems give results.There are also several basic exercises included in almost every complex.
- Head tilts towards the shoulders.
- Turns to the sides (in this case you need to pull your chin towards your shoulder).
- Turn to the sides while simultaneously placing your palm on the opposite shoulder.
- Folds back and forth.It is good if, tilting back, your head presses on the headrest of a chair or armchair, overcoming slight resistance.
- Raise and lower your shoulders.
- Tilt your head toward your shoulder while simultaneously lifting your other shoulder.
- Stretching the neck forward and back (called “chick looking out of the nest”).
- Stretch the neck forward followed by turning the head to the side (called “goose”).
- Tilts and turns of the head to the sides with the arms raised and close above the head (called “fakir”).
- Stretch the neck forward and upward while simultaneously moving the straight arms behind the back (called a “seagull”).
In addition, patients with osteochondrosis are recommended to tilt their heads to the sides and forward, as well as turn to the sides with a very small amplitude.The number of repetitions in such cases should be greater (at least 10 times).These exercises are sometimes called "ay-ay-ay", "yes-yes" and "no-no".They are especially recommended for those who have what is called "widow's hump" (also known as "housewife's hump") - a swelling at the 7th cervical vertebra.
It is best if the first classes are conducted under the guidance of a physiotherapy specialist.He will teach you how to perform the exercises correctly, and then the patient will be able to do it himself.If it is difficult to find such a specialist, you can use the video tutorial.
Completing such a complex (complying with all the rules) will take no more than 20 minutes.It is therefore obvious that it is better to start exercising quickly rather than enduring all the troubles that await patients with cervical osteochondrosis.
Osteochondrosis of the neck is a disease that a doctor cannot cure.It cannot do without the active participation of the patient in the treatment process.But if you start doing therapeutic exercises in time, you can avoid the unpleasant manifestations of osteochondrosis for a long time.