How to get rid of back and neck pain

Osteochondrosis of the cervical spine is one of the most common diseases on our planet, which sooner or later affects absolutely everyone. Taking into account the trends of modern lifestyle, the first signs of pathology can appear at a fairly early age (20–25 years), and for no apparent reason. Often the only symptom is headaches and increased fatigue, which in the frantic pace of life are often simply ignored, gritting your teeth and not thinking about the reasons.

But cervical osteochondrosis can not only manifest itself as periodic headaches, but also cause much more serious health problems: diseases of the cardiovascular and respiratory systems, problems with hearing, vision, coordination, the development of ischemia (lack of oxygen) of the brain and spinal cord, damage to the nerve roots of the spinal cord - radiculopathy, partial or complete loss of mobility.

The essence of the process is very simple: over time, a large load on the spine and disruption of nutrition of the intervertebral structures leads to thinning and destruction of the intervertebral discs and restructuring of the vertebrae themselves, which inevitably leads to disruption of their functions.

But the development of all these terrible scenarios can be prevented and prevented. First of all, this condition should not be considered as a disease, but rather treated as a process of “wear and tear” of the spine. After all, everything has its own expiration date, be it a car, a phone or a favorite bag. Consequently, care for the spine is required at a minimum, just like taking care of your favorite thing. At the same time, do not forget that you can buy a new item, but you cannot buy a “damaged” spine new and you cannot exchange it under warranty. And most importantly, cartilage tissue is not restored, so the sooner you become acquainted with osteochondrosis, the longer you will have to “be friends” with it. And even with proper treatment, it will remind itself from time to time.

Cause of osteochondrosis development

There are many reasons that can easily be combined into one group - incorrect lifestyle. Let us highlight the main risk factors for the development of this condition:

sedentary lifestyle;

staying in one position for a long time (development of muscle hypertonicity);

excess weight;

poor nutrition (lack of water and essential microelements in the body);

heavy physical activity and heavy lifting;

incorrect posture;

spinal injuries;

hereditary predisposition.

Having analyzed the reasons, it is quite easy (at least on paper) to remove the vast majority of risk factors from your life, which, in fact, is the main method of treatment. After all, drug therapy is the fight against the consequences of the disease.

No special drug prevention as such has yet been invented, although the pharmacological market is traditionally rich in offers. Of course, all kinds of chondroprotectors have a clinical effect, but it is achieved after long and constant use of the drug, and is not very stable. In fact, these drugs contain substances that make up the intervertebral discs, and by taking them we achieve only a “possible” improvement in the nutrition of these structures.

All anti-inflammatory drugs only relieve pain, make the patient’s life easier, without in any way affecting the cause of the pain.

Physiotherapy, such as shock wave therapy, electrophoresis, and magnetic therapy, is quite common.

In extremely advanced cases, the question may even arise about surgical treatment.

It is worth noting separately that all these treatment methods are possible only after consulting a doctor! Self-medication is strictly contraindicated: at best, you will simply waste time, at worst, you can only harm yourself.

How to deal with this problem

The first thing to do is change the word “fight” to the word “prevention”. And it consists in ensuring normal function and nutrition of the spine. Those. we work with the structures of the musculoskeletal system and diet. Moreover, this work must last continuously and for life - this is the main key to success. The option “I’ll do exercises once every six months” doesn’t work! It may be possible to permanently delay the problem (at best); in the worst case, the effect will be zero, and it will seem to you that you are actively fighting the problem.

Physical activity/sports

This is the first option for preventing spinal wear. If you don’t want the mechanism to rust and fall apart, you need to give it work. But the work should also be moderate, we are talking about healthy loads (working with your own weight, functional training, stretching, cardio), and not about hanging 100 kg of iron on yourself and running with them over rough terrain.

Providing normal amounts of oxygen

It is almost impossible to do this in the city, but you should still try to walk as much and as often as possible, visit forested areas, and periodically ventilate the room at your workplace (it is important to avoid hypothermia yourself).

You can't stay too long

You should take a break every 40–50 minutes. A few simple exercises on the spot will help relieve muscle tension and stress from your back. It is important that during rest your back is straight, as symmetrical as possible, and your feet are on the floor.

Ergonomics

It is extremely important to provide a comfortable work area. We are talking about a work chair, the correct placement of the monitor, and so on. When working with a computer, keep your head straight and your hands no higher than your elbows; Make sure that the angle of your back when sitting is 100–115 degrees (this position is considered the most physiological and helps prevent muscle strain).
Exercise therapy complex

Physical therapy exercises will help strengthen the muscle corset. The simplest complex for strengthening the neck muscles looks like this:

Lie on your stomach. Slowly raise your head, resting your hands on the floor. Stay in this position for a minute. Repeat the exercise 4 times.

Lie on your stomach with your arms extended along your body. Slowly turn your head first to the right, then to the left. Repeat the exercise 5 times.

Sit on a chair. Perform head rotations: 4 times clockwise and 4 times counterclockwise.

Features of the diet

Don't forget to watch your diet, because gaining weight increases the load on your spine. Your menu should contain the following products: vegetables and fruits, cereals, meat and fish, foods rich in fiber and containing chondoprotectors. As for liquids, you should drink up to 2 liters of water per day.
Massage

Last on the list, but one of the first in importance. An experienced massage therapist will not only ensure normal blood flow and oxygen supply to all structures of the spinal column, but will also help correct deformities and dysfunctions of the spine.

Prevention of osteochondrosis is lifelong, you will have to work hard to keep your back healthy for as long as possible, but as a result you will be able to maintain not only a healthy back, but also a healthy body, because, in fact, the main recommendation is to lead a correct lifestyle, help your body function normally and undergo timely “maintenance”!
Source: doctor.rambler.ru