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OSTEOCHONDROSIS AND ITS PREVENTION

OSTEOCHONDROSIS AND ITS CAUSES

Osteochondrosis - disease of the cartilage surfaces of the bone use, of the musculoskeletal system, mainly the spine (as well as the hip and knee joints). Osteochondrosis has four stages of development.

OSTEOCHONDROSIS OF THE SPINE WITH DAMAGE TO THE INTERVERTEBRAL DISCS

The essence go back this disease to understand, you must at least understand in a General Form, the structure of the spine. The vertebrae are interconnected by ligaments and intervertebral discs. The holes in the vertebrae form a channel in which the spinal cord; its roots in sensory nerve fibers that go between each pair of vertebrae. When bending the spine, the intervertebral discs is compressed a little on the side of the pitch, and their nuclei move in the opposite direction. Simply put, the intervertebral disc is a shock absorber, damping the pressure on the spine loads. Massive morbidity associated primarily with vertical up-man, in which the load on the spine and the intervertebral discs is significantly higher than in the animals. If you don't learn to properly sit, stand, lie, then the disk loses the ability to perform their functions (write-downs) and after some time, the outer shell of the disc cracked and it gryzenia form projections. They compress the blood vessels (which leads to disruption of the spinal blood circulation) or to the nerve roots of the spinal cord, and in rare cases, the spinal cord itself. These changes of sensations of pain and Reflex muscle tension are liable to be accompanied in the back.

ONE OF THE MOST COMMON CAUSES OF BACK PAIN, OSTEOCHONDROSIS OF THE SPINE WITH DAMAGE TO THE INTERVERTEBRAL DISCS

According to statistics, almost every second Person in the age from 25 to 55 years, suffering from osteochondrosis. But most of the time people start to feel the symptoms of osteochondrosis after 35 years. Development and exacerbation of osteochondrosis contribute to static and dynamic overload, as well as Vibration.
It can be caused by:

  • Work in connection with frequent changes in the provisions of the fuselage - bending and enlargement, turns, rynkovyi movements,
    the lifting of heavy loads,
    incorrect posture in standing, sitting, lying down, and when carrying loads,
  • Teaching movement and sports without the impact of greater physical stress
  • adverse weather conditions - low temperature and high humidity.
  • But you can not say that, when threatened, exactly, are you follow all the instructions, then osteochondrosis you are. Because the reason for the emergence of these diseases can be traumatic injury.

TYPES OF OSTEOCHONDROSIS

Localization distinguish most common pain cervical, Thoracic, lumbar, sacrum and back. The most common lumbar spine osteochondrosis (more than 50% of cases), cervical (25%) and frequent (about 12%) of developing.

Osteochondrosis of the cervical spine

Parents often say no phrase to be construed to the children: "Not vertical head!". Doctors are asking for the opposite: "turn to certainly the head." At any age. The only way you can avoid dangerous diseases - degenerative disc of the neck, diseases of the spine.

The neck is not to hold nature only to the head and they rotate in different directions, which, incidentally, over the years, for untrained people, not looking after your health, one thing is pretty complicated. Through the neck, the spinal cord, arteries, the brain, the nerve Trunks, neural communication with the hands, the heart, the lungs extend.

The symptoms of this Form of osteochondrosis pain is a variety of: heart pain, headaches, dizziness, short loss of consciousness (due to blood circulation disturbances of the brain), in the shoulder joint or throughout the arm.

Osteochondrosis of the thoracic spine

Pain, from time to time in the thoracic spine, familiar to anyone in heavy physical work. In General, these are painful, complaints serve as the first sign to develop in the body starts fairly an unpleasant illness – osteochondrosis of the thoracic spine. Often this disease affects people, the so-called sedentary occupations: engineers, computer scientists, drivers of vehicles.

But not necessarily that you will even if you sit every day, pulling heavy objects, or are forced to work long hours behind a Desk, the osteochondrosis.

Reliable barrier disease - the correct posture. Back when you try to go straight, the shoulders squared his. The forming of the body posture, as you can imagine, it is necessary, from an early age. But you can do this and in 30 and 40 years. It is - better late than never!

Osteochondrosis of the lumbar spine

First dull pain in the lumbar area and in the legs, then in General, numbness of the extremities characterized, a significant increase in pain with sudden movements of the torso, with shaking.

PREVENTION

Prevention of degenerative disc disease of the cervical spine

Exercises for a long time — a reliable prevention of degenerative disc of the neck, diseases of the spine. Here is a series of exercises for the prevention of this type of degenerative disease disc:

  • Press with the forehead on the Hand and tense the muscles of the neck. Exercise, you will run 3 times for 7 seconds. Then press the palm of your hand the back of the neck is also 3 times 7 seconds.
  • Tension muscles of the neck, press the left bracket with the left Hand (3 times for 7 seconds) and then the right strap, press down on the right-hand surface (3 times for 7 seconds).
  • The head can easily reset your. Overcoming the resistance of the tight muscles of the neck, pulling the chin to the jugular Fossa. Perform the exercise at least 5 times.
  • Keep your head and shoulders straight. Slowly rotate the head maximally to the right (5 times). So a lot of times you perform the movement to the left.
  • Chin down to the neck. Turn the head first 5 times to the right and then 5 times to the left.
  • Head back to your. Try to touch right ear to right shoulder (5 times). Perform the same movement, tried to, the left ear left shoulder (5 times) to touch.

This exercise is recommended in the morning hygienic gymnastics, and run during the working day. You can do both in sitting and standing. However, the circular shaped rotating movements with the head, not in every case. This can lead to injury.

The prevention of osteochondrosis of the thoracic spine

If you are in addition to regularly exercises the following) development and power (support of the Tonus of the muscles of the back and abdomen, the normal mobility of all segments of the breast, spine, then osteochondrosis overwhelm you.

  • standing; breath, making, together, stand straight, hands down, legs. Drag exhale the hands to the top. Turn back and take a deep breath. Then release the arms, bend to the heated seats in the front, a little scrugli back, lower you exhale, your shoulders and head. Repeat 8 - 10 times.
  • sitting on a chair. Take your hands behind the head - breathe in, max back turn to me 3 - 5 times the shoulder blades leaning on the chair, - exhale.
  • imagine yourself on all fours. Maximum rotten the back and hold for 2 - 3 seconds in this Position. The head they just keep. Go back to I. P. and again, you do the same exercise 5 - 7 times.
  • you will lie on your stomach and Rest with your hands in the soil. Back makes a maximum turn, tried to tear the casing from the ground.
  • lying on the belly, hands along the body. Bending in the thoracic spine, as much as possible to raise the head and legs.

These exercises unload the thoracic area of the spine recommended, in the course of the day, during short work breaks. In the exercises, 3 to 5. arbitrary breathing. 4. and 5. exercise perform 5 - 8 times. These exercises can be calisthenics in the morning. Very useful to perform some movements according to the work. The main thing is that Routine-complex daily, then you are sure you are sure of the osteochondrosis.

ORTHOPEDIC-MODE

How to sit correctly

how to sit properly in the case of osteochondrosis
  • avoid upholstered furniture - it is not for you. The mass of the body Davila on the spine, the housing does not have to be overly sciatica humps are supported, and this is only possible on hard courts.
  • to this furniture, you have to long to sit, meet the following requirements: the height of the chair must necessarily be the length of the lower leg - it is necessary to have the leg was against the ground, and for people of small stature recommended to put a stool under the feet; the maximum depth is approximately 2/3 of the length of the thigh.
  • under the table enough space for the legs must be, she did not turn strong.
  • if you are forced to sit for long, try, about every 15 - 20 min warm-up a little, change the Position of the feet.
    make sure that the back to Nestle in the back of a chair.
    sit straight, not much with his head down and without bending the torso, not the muscles of the body burden.
  • if by the nature of the activity, you have a long time daily to read, make a mounting on the table (music stand) supporting a book in a sufficient height, and inclined to the table to your torso not to heated front seats tilt.
  • behind the wheel of the car, try to stay stress-free. It is important that the back had a good support. This is between the loin and the back, insert a thin roller, the curvature of the lumbar spine. The head they just keep. After a few hours of travel you get out and make elemental gymnastic exercises: pan, tilt, knee bend, after 8-10 times each.
  • in front of the TV do not sit and lie long in one Position. Periodically change it, get up to stretch their legs. We sat 1-1,5 hours, sit on a chair or armchair, relax your muscles, take a few deep breaths.

How to stand correctly

If a person is stopped for a long time, the spine undergoes considerable strain, especially in the loins of his Department.

  • change your posture every 10-15 min., an then on the other leg, this reduces the load on the spine.is on
    if possible, go to the place, always move.
    to be stretched from time to time to SAG back, his arms up, take a deep breath. This may be a little fatigue in the muscles of the shoulder girdle, neck, neck, back
  • if you wash the dishes, tickling, underwear, alternately one and then the other foot on a small chair or a drawer. put Suffering from osteochondrosis iron better in the sitting, or by bending an iron and Ironing Board, so that to deep.
  • while cleaning the apartment, working with a vacuum cleaner, try not to bend down low, better is the tube with additional handsets. Cleaning under the bed, under the Desk, imagine yourself on a king's meadow.
    to lift an object down on the floor, squat or stoop, bend the king's meadow and leaning with the Hand on a chair or table. So you are not the lumbar spine overload.

How to properly lie

Sleep better on a soft bed, but not on the boards. The bed should be semi-rigid, that is the body, if the man lies on his back, held the physiological curves (cervical lordosis, kyphosis of the thoracic spine and the lordosis of the lumbar spine). To do this:

  • on the whole width of the bed or sofa, set the plate, and the top foam thickness of 5-8 cm, Cover it with a woolen blanket and stelite the sheets.
  • in the case of a setback in the leg, you can pain the knee joint place the roller from the ceiling - it reduces the strain of the sciatic nerve and relieves pain in the legs.
  • if your back hurts, sleep, many patients prefer the abdomen. The lower back is not strong bending, which causes more pain, under the belly with a small pillow putting away.
    Fans of sleeping on your side, you can sleep, put a leg over the other, and a Hand under the head.

Getting out of bed in the morning patients with acute manifestations of osteochondrosis can be very difficult. Follow the steps below:

  1. first of all, you can make some simple exercises with hands and feet;
  2. then if you sleep on your back, turn on the belly;
  3. you can lower one leg to the ground;
  4. building on the feet and the hands, move your body weight on the king's meadow and gradually get up, without jerky movements.

And one more tip. For those who want to have a bath, preferably dry steam (Sauna), and during the exacerbation, and a Sauna.

How to correctly lift and move heavy

One of the main reasons for the deterioration of the osteochondrosis, and to the formation of herniated discs, particularly in the lumbosacral and carrying objects. Acute, sudden pain occurs in the lower back for those cases, when the gravity is strong, jolt, and cause a heavy object in the direction to rotate the torso.

How to properly wear heavy

  • heavy load to carry in one Hand, especially over great distances, in order not to overload the spine, you will have to share the burden and they carry it in both hands. Prohibited heavy, strong, bend and relax (bend backwards) hold.
  • in General, the Patient with osteochondrosis and carrying more than 15 kg in weight, is undesirable. We advise, buy a car or a bag on wheels.
  • to carry heavy weights over long distances very comfortable backpack with wide straps. The weight of the full backpack distributes the weight of the spine, and the hands remain free.

How to properly lift weights

  • if you have a weight lifting belt or a wide belt;
    you to implement in the squat, the back should be straight, the neck is stretched;
  • seized with both hands the force of gravity, to rise, without bending the back.

And finally, the most important advice.

If it is an acute pain in any area of the spine, you should not self-medicate, with pills and ointments. Contact a qualified neurologist should remove an accurate diagnosis, pain syndrome, and a Plan for further treatment.