Prevention of osteochondrosis is the avoidance of factors that cause the degeneration of spinal structures.This should be remembered from childhood - monitor your posture, form a healthy lifestyle and exercise regularly.The more responsible a person is for his health, the lower the risk of developing back pathology.
Basic recommendations for the prevention of spine diseases
The optimal prevention of osteochondrosis is weight correction and exercise.When osteochondrosis begins, losing weight and choosing appropriate exercises for the health condition help to stop the disease or long-term remission.But not all sports are good for the spine, especially when pathological processes have already begun.Therefore, gymnastics or any sport should be started only after consulting a doctor.In addition to physical activity and mindful eating, there are several other important aspects that every person should consider in order to maintain a healthy spine.
Gymnastics classes
At any age, you cannot give up physical education.Every person can do basic daily exercises.But before choosing a sport, you should consult a specialist.Based on a physical health analysis, a doctor of physical therapy will help calculate the optimal load and suggest a specific type of sport and (or) a set of exercises necessary for stretching and healing the spine.You must adhere to the following recommendations:
- before the class, you need to do a safe warm-up for 10-15 minutes, which is better to start with stretching;warming up will tune the body and prepare it for stress;
- if the pain appears during physical exercises, you should stop the exercises;
- you cannot exercise on a full stomach, you cannot exercise on an empty stomach (it is ideal to eat slow carbohydrates with the addition of a small amount of protein 2-3 hours before exercise);
- Twisting exercises should be performed very carefully, and after the age of 40, treat them very carefully;
- You should not bend deeply, do not try to touch the neck with the chin;You can not tilt your head in the opposite direction, trying to reach the back of the head with the back of the head;
- movements should be smooth, without jerking;
- in fitness clubs, pay attention to the trainer, he must be competent and experienced, strictly follow all his instructions;
- it is important to monitor your breathing while performing exercises;the inhalation must be deep, and the exhalation must be powerful;
- during exercises, always listen to yourself, the signs of your body, move from simple to complex as your muscles are ready;
- follows the proper technique for performing the physical elements;
- change the established program so that the body does not get used to the same loads;
- during an exacerbation, take a break from class;
- When the first signs of osteochondrosis appear, you should discuss with the instructor those exercises that are contraindicated.
Prioritize Pilates, yoga, body balance and stretching.The back will respond gratefully to gentle stretches;they increase its flexibility, restore mobility and strengthen the muscular corset.You cannot jump on a trampoline and fall on your head without preparation, play team games with "back problems" or ignore the pain that appears during training.The main support of the body requires and deserves an attentive and careful attitude.
Adequate load
Calculate the load.It should be regular, its construction should be gradual.Too much stress causes great harm.It is better to repeat the exercise with a small weight than to immediately take a large one.There should be no pain after exercise or during exercise.
Basic rules for handling heavy objects
- if you are carrying something heavy, distribute the load equally in both hands;
- don't wear a bag with a shoulder strap on one side, change the shoulder;
- If you shop often, get a wheeled bag;
- when lifting the load, sit with a straight back, press it closer to the chest and stand up;
- do not lift loads exceeding 10 kg;
- during heavy physical activity (dragging furniture, digging, weeding), wear a special belt that stabilizes the spine;
Do not forget about the load on the vertebrae in everyday life:
- don't talk on the phone for hours, holding it between your shoulder and neck;
- do not bend the spine without support (when brushing your teeth, for example, when ironing clothes);
- when wearing boots, raise your feet, tie shoes with laces, placing your feet on the stand;
- do not immediately jump out of bed from a lying position, sit for a few seconds before getting out of bed
Visit to the pool
Swimming is one of the most recommended sports.Orthopedists advise swimming in different styles, in which case large muscle groups will be involved, but it is especially useful to swim on your back and on your side.It is advisable to glide through the water as long as possible between wing movements.
Doctors especially recommend water aerobics classes under the guidance of an experienced instructor.When a person dives into water, the spine relaxes and the load is reduced to a maximum.Water gymnastics should be done 2-3 times a week for 45-60 minutes.It helps to painlessly and safely stretch the spine, and group exercises accompanied by music will charge you with joy and optimism.Even elderly people with obvious joint problems can practice water aerobics.
Balanced diet
There is no special diet for osteochondrosis.You should follow a healthy diet with its usual recommendations:
- eat more natural raw products, which preserve vitamins and minerals as much as possible;
- limit salty, fatty, smoked, sweet foods;
- the diet should include nuts, fatty fish, legumes and cereals;
- monitor your weight and fight extra pounds.
Drinking regime
In order for the intervertebral discs to be elastic and elastic, the body must receive a sufficient amount of water.You shouldn't drink a lot, but you should drink 1-1.5 liters a day.Fluid volume increases with physical activity and heat.The water should be clean and calm.
Organization of the workplace
People spend a lot of time at work.Office workers, computer technicians and cashiers are in one position for a long time.A fixed posture is very harmful to the spine!How you can help your back while working:
- change position every 30-40 minutes;
- relieve excess tension by rubbing the neck, massaging the back of the head, cooking the shoulders;
- all furniture should be ergonomic - the height of the table and chairs should correspond to your height;
- It is advisable to put your feet on a stand;
- do not forget to use supports under the back, under the neck during long periods of sitting, use assistive devices that relieve stress on the spine;
- If possible, stand up as often as possible, rise on your toes, roll on your heels, etc.
Organizing a place to sleep
The back needs rest, the ideal time for it is sleep.But quality sleep can only be achieved on the right mattress, one that accepts and supports the natural curves of the spine.Therefore, great demands are placed on choosing an orthopedic mattress.The same applies to pillows, which will ensure the optimal position of the head so that there is no stagnation during sleep.Take responsibility for the organization of your sleeping space, carefully listen to the advice of sales consultants in orthopedic salons, do not hesitate, lie on any mattress, choose the most comfortable one.Doctors advise choosing a semi-rigid mattress, but a lot depends on the body type, weight, age and gender of the person.If you already have back pain, use pillows, braces, place them under the lower back, under the knees, creating an optimal position for the spine.After sleep, lie down, strain all your muscles, listen to your body, massage the small joints of your hands and only then get up (through the "side" position).
Quality shoes
Care for the spine should start in childhood.In addition to developing good posture, we must remember the important role of high-quality shoes for the spine.Incorrect distribution of the load on the sole during walking will contribute to the curvature of the ridge.
At any age, choose comfortable shoes that suit the situation:
- for sports, choose sneakers with shock absorbers,
- avoid high heels in everyday life,
- if you walk a lot at work, buy orthopedic shoes
Don't buy shoes to grow up.The tip of the shoe should not squeeze the toes.Buy corrective insoles at the right time that will return your feet to the correct position.It is advisable to buy individual bedding
Preventive massage
Proper massage is an excellent prevention of back diseases.Massage in skilled hands:
- improves blood circulation;
- relieves muscle spasms;
- increases lymphatic drainage;
- relaxes
It is recommended to carry out massage courses 1-2 times a year.You can learn how to self-massage.Nowadays there are many different devices, among which it is easy to choose the optimal one and use it at home.For example, you can use a three-row hand massager with wooden knuckles to work deeply into a tense area;you can use a smooth roller (diameter up to 10 cm, length 12 cm), lie on it and make slow rolling movements with your back.Kuznetsov's applicator is not only an irritant of bioactive points, but also an excellent massager in some cases.Vibrating car seat covers are popular among drivers.Some people buy massage chairs that stretch the back after a hard day.But all home massagers can be used only after consulting a doctor.If there are already changes in the spine, then using a vibration massage can seriously aggravate the problem.
Fall Prevention
Falls and bruises seriously increase the risk of developing osteochondrosis.Therefore, you should take basic care during icy conditions, on wet asphalt, in a swimming pool, when walking at dusk, in snow, when exiting public transport, etc.
The elderly can also fall at home.For them, the bathroom, the toilet, the dark corridor become places of danger.Therefore, it is necessary to create a safe environment:
- buy special equipment at home - handrails, rubber mats;
- use a cane or even a walker;
- slippers must have rubber soles;
- there should be glasses and a flashlight on the bedside table;
- There should be a rubber mat at the end of the bath, or even better, replace the bath with a shower.
The elderly should be taught special exercises for balance and coordination of movements.When you get out of bed, before getting up, you should sit for a few minutes with your legs dangling.
All these simple preventive measures will help you keep your back healthy for many years!