- a real scourge of modern humanity. The specificity of this disease is that its appearance and development is not accompanied by any signs, it manifests itself already in the later stages with pain in different parts of the spine, numbness of the limbs and a decrease in the quality of life. What will be the result of the treatment of the disease depends on the behavior of the person, his lifestyle after the diagnosis and treatment of osteochondrosis.

What can be done with osteochondrosis?

People suffering from osteochondrosis strive to do everything possible to avoid a recurrence of the disease.

To this end, some familiar things will have to be abandoned, but something can be left:

Bath. The basis of the healing mechanism is deep warming and external irritation, which stimulates physiological processes in the body, due to which tension is relieved, muscle pain decreases and disappears. You can stay in the steam room for a maximum of 10 minutes in a row with breaks between visits of 10-20 minutes. A traditional broom is allowed to be used only after a thorough warming up of the body. It is strictly forbidden to drink alcohol in the bath, but Herb tea definitely recommended. But remember that with an exacerbation of osteochondrosis, going to the bath is prohibited!

Massage. We will immediately say to fans of therapeutic massage that it can be carried out at a time when the pain syndrome has already been stopped, and movements do not cause discomfort. Or during an exacerbation, but in this case, the manual impact should be directed to the neighboring healthy area of ​​the body, which reduces pain in the focus of pathogenesis at the reflex level. The first sessions during an exacerbation are carried out very carefully, without straining the muscles, and therefore without causing an aggravation of the pain syndrome;

Swimming. Shown in the absence of pain. It helps to relax muscles and increase joint mobility, but it is necessary to exclude hypothermia - possible cause exacerbation of the disease;

Yoga. Performing a complex of special asanas helps to strengthen the muscles of the back, reduce tension between the vertebrae, improve blood supply, increase elasticity and mobility of ligaments and tendons. As a result, further development of osteochondrosis and its relapses can be prevented, as well as partial posture correction can be achieved;

Nutrition. It is very important for osteochondrosis to consume a sufficient amount of protein. To do this, you need to introduce eggs, chicken, fish, milk and cottage cheese into the diet. You can eat veal, lamb and pork, but you should not get carried away. Vegetable protein contained in mushrooms, legumes, nuts, seeds, eggplants is also important. With osteochondrosis, you must eat fresh vegetables and fruits. It's great if you can use freshly squeezed juices. In winter, when quality plant foods are largely unavailable, one can concentrate on consuming carrots seasoned with quality olive or sunflower oil and also supplement your diet with a complex of vitamins.

Note! All of the above recommendations can be used only after consultation with your doctor!

What can not be done with osteochondrosis?

If you have been diagnosed with osteochondrosis, then you need to understand that new bones and cartilage will not grow. But the development of this disease and its accompanying symptoms can be prevented.

To do this, you must always remember what you can not do with osteochondrosis:

Lift and carry weights. If it is impossible to completely abandon this, then you need to lift heavy objects with a straight back and without tilting your head;

Make careless movements provocative and spine. Such turns and kneading relieve discomfort for a short time, but at the same time wear out the contact surfaces of the vertebrae, gradually violating the integrity of the spine and provoking complications of osteochondrosis;

Sleep on a high pillow. This rule must be observed especially carefully in case of cervical osteochondrosis. The muscles of the back will involuntarily tighten, the pain will intensify, and the spine, regularly being in a curved state, will continue to deform;

Overeat. Moreover, with osteochondrosis, this is the main problem that you need to try to get rid of in the first place. The diet is described above;

Sleep on a soft mattress or sofa. Giving rest to the head, you will not let the muscles relax, which will lead to the appearance or aggravation of back pain;

Wear uncomfortable shoes with high heels. With osteochondrosis, you need to monitor your posture. The lack of full support on both feet violates the natural curvature of the spine, provoking the further development of the disease;

Load your back in the gym. At the initial stage of recovery after treatment of osteochondrosis, serious sports loads are unacceptable in principle!

Abuse salt and alcohol. Marinades, pickles and other products with excess salt content will have to be excluded from the menu. The same applies to alcoholic beverages that provoke swelling.

Any disease is easier to prevent than to cure. It is not for nothing that experienced doctors say that movement is life! This rule also works against osteochondrosis.

Education: In 2005, she completed an internship at the First Moscow State medical university named after I.M. Sechenov and received a diploma in the specialty "Neurology". In 2009, she completed her postgraduate studies in the specialty "Nervous Diseases".

The spine is the main component of the skeleton. Any pathological changes in it lead to serious diseases of the whole organism, and not just the musculoskeletal system.

Often sedentary image life and sedentary work provoke the development lumbar spine. In advanced cases, you can "earn" and.

The main method of treatment is surgery. As a conservative method, health walking is considered, which allows you to restore the natural state of the spine.

Important Features

One way to solve the problem is moderate walking with protrusion. You need to start with a slow pace and short distances.

To begin with, it is enough to walk 100-200 steps to prepare the body for physical activity. When this load becomes the norm for you, you can gradually increase the distance to 1-2 km.

No need to immediately strive to overcome long distances and many hours of walking. The main task is to do it stably, in any weather and in any mood.

Gradually, the distance increases to 7-8 km. It is enough to give the treatment procedure at least 4 days a week to achieve the optimal effect.

Positive points

So is walking good for back pain? It is worth paying attention to the positive impact of hiking on health.

The purpose of the therapeutic event is the development of endurance, which is necessary to overcome the distance. Therapeutic loads should be started at a moderate pace, without loading the spine and the body as a whole.

In case of violations in the vertebral section, sudden movements should be abandoned, including running, jumping and squats.

It is worth noting several advantages of walking procedures:

1. Nutrition of the vertebral discs. Chondrocytes receive nutrition only during quiet movements.
2. Treatment of protrusion by walking has a positive effect on the respiratory system. The lungs are filled with air, the body is saturated with oxygen.
3. Therapeutic walking with protrusion is useful for overweight people. Why? For them, this is a good opportunity to keep fit. Calm movements activate almost all muscle groups.
4. Therapeutic walk plays an important role in losing weight. It is enough to give this lesson an hour of time to burn about 30 g of fat. Stable wellness classes will delight you with good results.
5. The benefits of hiking are also observed in the work of the digestive system.
6. As a prophylactic, a walking step can be considered for diseases such as rheumatism and.
7. Walking is shown as a prevention of atrophic muscle changes. Their long stay at rest leads to stagnation of blood in the body, which disrupts the nutrition of all organs.
8. It is important to observe posture during the therapeutic walk. But don't be overzealous in changing your habits if it hurts you.

Varieties

One of the varieties of medical procedures is Nordic walking. As a support, special sticks similar to ski sticks are used.

Their use helps to partially transfer weight to them, thereby unloading the spine.

At the same time, they are an additional support, helping to keep balance. This is a good help if you plan to increase the pace of the step.

It is important to learn to hear and feel your body. Experiencing pain while walking, you should reduce the load. AT this case just change the pace or shorten the distance.

Isn't it harmful?

Having highlighted the benefits of walking, you need to talk about its harm. Perhaps this is the only medical procedure that does not have side effects.

It is enough to feel your body to choose the right pace and the distance that you can overcome.

In winter, hiking can be complemented by skiing. This contributes to:

• high energy costs;
• activation of metabolic processes;
• resistance to negative manifestations of the environment;
• increase the endurance of the body;
• increase the efficiency of the whole organism as a whole.

Therapeutic walking is one of the exercise which can be performed at any time of the year and under any weather conditions.

Osteochondrosis is a common deviation that affects the spine. The main contraindications for osteochondrosis are not to lift weights and not to gain excess weight. Another deviation is called "premature aging of the spine." In different parts of the back, deformation of the cartilage of the intervertebral discs occurs. The peculiarity is that pathology makes itself felt only in the later stages.

The main causes of the disease

• Spinal injury.
• Weak back muscles.
• Power sports.
• Stress.
• Smoking.
• Overweight and malnutrition.
• Sedentary lifestyle.
• Lack of vitamins.

Scientists agree in one opinion: the main cause of osteochondrosis is the uneven distribution of the load on the spinal column.

Symptoms of cervical spine disease

One of the signs of the disease can be considered visual impairment.

• Headaches.
• Dizziness.
• Pain in arms, shoulders and chest.
• Deteriorating hearing and vision.

How to recognize a deviation in the lumbar?

• Back pain.
• Muscle spasm.
• Violation of the sensitivity of the legs.

Symptoms of the disease in thoracic osteochondrosis

• Shootings between the shoulder blades and in the chest when stooping and raising the arms.
• Attack of pain between the ribs when walking or running.
• With deep inhalation and exhalation, the spasm intensifies.

What can and should be done with osteochondrosis?

First of all, you should make an appointment with a specialist. He will determine at what stage the disease is, and after diagnosis, treatment will follow. Everything will depend on the neglect and severity of the disease. Massage can be done for a complete treatment. Moreover, during the procedure, the most painful places are revealed. Massage sessions are prohibited.

The patient's diet should include chicken meat.

Chicken meat, fish, dairy products, eggs - these products must be in the diet of a person with osteochondrosis. The body must receive protein. Fruits should not be neglected: they contain more vitamins. You should also enrich the diet with foods rich in calcium: cottage cheese, hard cheese, almonds.

Classification of medicines

Assign with exacerbations of the disease. Medicines eliminate the inflammatory process, remove backache, restore cartilage tissue and restore body mobility. Used drugs:

• NSAIDs (). Relieve pain and inflammation, minimize swelling. They are prescribed in the form of injections, ointments (cream, gel) and inside (tablets, capsules):
  • "Ketoprofen": "Febrofid", "Ketonal";
  • "Nimesulide": "Nise", "Nimesil";
  • "Ibuprofen": "Dolgit", "Nurofen";
  • "Diclofenac": "Diklak", "Voltaren";
  • Meloxicam: Movasin, Movalis.
• Muscle relaxants. Relieve spasm of muscle fibers and eliminate pain in the heart area:
  • "Sirdalud";
  • "Baclofen";
  • "Mydocalm".
• Vasodilators. Vasodilator drugs improve tissue nutrition:
  • "Actovegin":
  • "Berlition";
  • "Trental".
• Chondroprotectors. Stabilize the condition, prevent the destruction of cartilage. It is necessary to take the drug for life.
• Antidepressants. With thoracic osteochondrosis, cardialgia is reduced and anxiety is removed.
• Vitamins. Strengthen the body.

Exercises for osteochondrosis

In diseases of the lumbar and cervical spine, you can make a “birch tree”.

Therapeutic exercise is an important point of treatment that cannot be ignored. Exercises for osteochondrosis should be done regularly. Every day you need to increase the load or do exercises a little longer. Well, with osteochondrosis of the lumbar spine, such an exercise as a "birch" helps. It is also useful for cervical spine. But due to therapeutic exercises, fatigue should not appear. If discomfort is felt in the back, the exercises should be stopped.

Physiotherapy: types

• Electrotherapy. A popular way to treat the spine. Electric field acts on tissues and causes increased blood circulation.
• Magnetotherapy. Not the most popular type of physiotherapy, since the action of a magnetic field does not cause any reactions in a person. All actions that help eliminate pain occur at the cellular level.
• Shock wave therapy. The acoustic wave affects the painful area of ​​the spine. But all the mechanisms of influence of this method on the human body have been partially studied.
• Laser therapy. Together, it acts on the source of inflammation in cervicothoracic osteochondrosis. Thanks to this, a positive effect is achieved faster.
• vibration method. Tape vibration massagers can reduce pain.

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As air is necessary for our lungs, so the spine cannot do without movement. Fluid enters the intervertebral discs only when they move relative to each other. There will be no movement - the spine will quickly grow old. That's why they say: "Movement is life."

Therapeutic walking

The most accessible muscle load is walking. While walking, large groups of muscles and joints are involved in the work, and the respiratory system is activated.

During therapeutic walking, the load should increase gradually. At the beginning of classes, 30 minutes is enough to walk 2-3 km. You should not train for speed, but for endurance. Once you start walking, don't stop. Walk daily, in any weather. After 2-2.5 months you will get used to it and it will not be difficult for you to cover a much greater distance.

Probably everyone has heard: “Don’t slouch, straighten up, raise your chin, turn your shoulders or tighten your stomach.” But usually, in response to such a remark, a person fulfills this wish for 1-2 minutes, and then forgets and again hunches, stoops, sticks out his stomach, etc.

Nevertheless, if you walk quickly and correctly, you can get rid of extra pounds. In one hour of fast walking, 35 g of fat burns. When walking, body organs are massaged, digestion improves, which is very favorable for overweight people.

Start by walking to work - this is an excellent prophylactic against osteochondrosis.

With slow walking, you need to walk 70-90 steps per minute, with an average - 90-120. Fast pace - 120-140 steps should be taken in 1 minute.

In general, we must walk 7-8 km a day and take 10 thousand steps, and this is only the minimum norm.

Some experts in the field of physiotherapy for unloading the spine recommend walking for several minutes a day with a drill step.

A very useful form of walking is skiing. It favorably affects the condition of the musculoskeletal system. Bones and ligaments are strengthened, the motor function of the joints is increased. The muscle system develops in proportion, the metabolism in the body improves, blood stasis is eliminated, and blood circulation is normalized. It is better to walk on level ground, without sticks.

Warm-ups for working sitting

"Sedentary" lifestyle is currently leading, probably, half of the population. A lot of work in modern world performed sitting - and so a full day, a work week, a lifetime ...

With a sedentary and sedentary lifestyle, as has been emphasized more than once, blood stagnation occurs in all parts of the spine. As a result, metabolic products not removed from the blood accumulate in the body. Therefore, there are numbness of the limbs and a variety of pain. Often this leads to intercostal neuralgia, thoracic sciatica.

To prevent these diseases, do the following exercises throughout the day.

1. Sitting on a chair, lean on its back. Put your hands behind your head, inhale and bend back strongly 3-5 times. Take a breath.
2. Stretch, raising your arms up, with a deep breath in and out.
3. Slowly raise and lower your shoulders.
4. Turn your head slowly to the right and left.
5. Lean to the sides, touching the floor with your hands.
6. Alternately raise your bent legs, resting your hands on the seat of the chair.

Self-massage is also very useful.

1. Inhale deeply, press the brush against the temple. Take your hand away and relax, dropping your head on your chest (2-3 times).
2. Put your hands closed in a “lock” behind your back and press on the back of your head, as if experiencing its resistance. Lower your arms and relax your neck muscles as much as possible (2-3 times).
3. Bring your shoulder blades together with force. Hold on like this for 5-6 seconds and relax your muscles. Repeat 8-10 times.
Do these exercises every 2-3 hours.

Exercises to keep the spine flexible

Develop the flexibility of the spine, stretch the muscles, strive to achieve greater elasticity.

Want to measure your flexibility?

Use the following test.

□ Lean forward (feet together) and try to touch the floor with your palms. Could not complete the task - it means that the flexibility is bad, insufficient.
□ Lying on your back, lift your legs and put them behind your head. It is very good if you touch the floor with straight legs. Bent - much worse. If they could not touch at all, there is no normal flexibility.
□ Lean to the left, to the right, sliding your hand along the leg. The goal is to reach your calves with your fingers. If they couldn’t, they would have to do physiotherapy exercises, doing exercises to restore flexibility.

The following exercises serve to develop the flexibility of the spine, lifting general tone and normalization of the body. They can be performed without using any other devices other than your chair.

1. Sit on the edge of a chair, rest your hands on the seat, and then straighten them. Stretch your legs forward, placing them shoulder-width apart. Without bending your legs, as you inhale, tear yourself away from the chair. Bend over. Exhale as you return to the starting position.
2. Step back from the chair one step and turn to face the seat. Rest your hands on the seat. Put your feet apart, as wide as possible. Get on your knees.
3. Stand behind the back of a chair. Grab her with your hands. Place your right foot in front of your left. Jump up and switch legs. Breathing is arbitrary.
4. Standing behind the back of a chair, put your hands on it. Step back half a step. Alternately bend your legs, trying to get your knee to the upper edge of the back.
5. Stand sideways to a chair, put the toe of your outstretched leg on the seat, put your hands on your belt. Squat on the leg that is on the floor.
6. Lie on the floor, on your back. Grasp the back legs of the chair with your hands and, slowly bending, reach the back of the chair with your hands. Breathe in. Then, gently and slowly bending, return to the starting position.
7. Sit sideways to the back of a chair. Take hold of her hand. Raising your hand up, bend back several times, trying to touch the floor with your fingers.

And here is another small set of exercises for the prevention and treatment of the spine, which I regularly use myself. These exercises do not require much time and special training. They will help you restore the mobility of the vertebrae in the lumbosacral region, if done systematically.

1. Kneeling (on the rug), rest your palms on the floor. Inhale and slowly, without taking your hands off the floor, simultaneously raise your straightened right arm and left leg. Hold this pose for 5-7 seconds. Breathe freely. Do the same with your left hand and right foot.
The goal of the exercise is to stay in this position for as long as possible, gradually increasing the duration of its implementation to 1-2 minutes.
2. Take a chair. Get on your knees outstretched arms put on a chair. Take a deep breath, draw in the abdominal muscles and arch your back, exhale, relax well, arch your back (8-10 times).
3. Get on your knees, rest your palms on the floor. Inhale and slowly, without taking your hands off the floor, turn to the right with your whole body. Exhale, relax well, then return to the starting position. Repeat this exercise for left side. As stiffness in movements decreases, increase the angle of inclination to the sides.

Gymnastic exercises allow you to harmoniously develop muscles, form a beautiful figure. Thanks to the trained muscles, you can maintain your posture even when you stay in one position for a long time. Of course, the phenomena of osteochondrosis are irreversible, but pain can be removed by preventing relapses and following the recommendations of doctors. This is greatly facilitated by gentle gymnastics.

Therapeutic gymnastics must be introduced into the system. It is best to practice in the morning. Some time will pass, and you will feel that your movements are coordinated, you are in good shape.

Don't drop out of class therapeutic gymnastics as soon as you feel improvement. Remember that "of all the ruins, the human ruin is the hardest to contemplate." These are not my words, but the words of the French writer Theophile Gauthier. But how true it is! So let's not make ourselves a ruin.

Alexandra Vasilyeva

/ What is the lifestyle for osteochondrosis of the cervical spine?

What is the lifestyle for osteochondrosis of the cervical spine?

If you have been diagnosed with osteochondrosis of the cervical spine, this means one thing: to recover and get rid of pain, you must immediately begin to change your lifestyle.

Cervical osteochondrosis affects those who lead a sedentary lifestyle, sit a lot in one place, at the computer, who have little in life physical activity. In this case, the vertebrae and discs begin to lose firmness and elasticity. A patient with cervical osteochondrosis, if there are no attacks of pain, should lead the following lifestyle:

1. If you have to sit most of your working time, you spend hours at the computer without getting up, and your posture is far from ideal, then you should think about changing jobs or even professions. If you can’t change your job or don’t want to, then you need to accustom yourself to regular breaks every hour. Get up from your chair, do a light stretch for your neck, walk down the hallway, up and down the stairs.
2. Make it so that in your everyday life outside of work, activity also comes. Give up the car, walk more, take a light jog, at least once or twice a week devote a couple of hours to yourself: do sports that you like. This can be swimming, exercise therapy, Pilates.
3. If you have excess weight, then it's time to get rid of it, as it significantly overloads the spine. Contact a nutritionist, and he will prescribe you a diet that will allow you to smoothly and without harm to the body to lose extra pounds. In order to avoid the formation of hernias, it is necessary to reduce the consumption of all fatty, salty, flour, fast carbohydrates - cakes, sweets. You must also completely stop smoking and drinking alcohol.
4. It is important to take the correct position during sleep. Your head and spine should be in one straight line, without deflections. It is better to sleep on your back, while you need a hard orthopedic mattress and an orthopedic pillow. Your head and neck should rest on the pillow, and your shoulders on the mattress, this will ensure the correct position of the body.