Prevention of osteochondrosis consists in avoiding factors that cause degeneration of spinal structures.This must be remembered from childhood: monitor posture, form a healthy lifestyle and exercise regularly.The more responsible a person is for their health, the lower the risk of developing spinal pathologies.
Basic recommendations for the prevention of spinal diseases
The optimal prevention of osteochondrosis is weight correction and exercise.When osteochondrosis begins, weight loss and the choice of exercises appropriate to the state of health help to stop the disease or achieve long-term remission.But not all sports are good for the spine, especially when the pathological processes have already begun.Therefore, gymnastics or any sport should be started only after consulting a doctor.In addition to physical activity and conscious nutrition, there are many other important aspects that every person should keep in mind to keep their spine healthy.
Gymnastics lessons
At any age you cannot give up physical education.Every person can do basic daily exercises.But before choosing a sport, you need to consult a specialist.Based on the analysis of physical health, the physiotherapist 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 should stick to the following recommendations:
- before class, you need to do a safe warm-up for 10-15 minutes, which is better to start with stretching;the warm-up will tune the body and prepare it for stress;
- if pain occurs during exercise, you should stop exercising;
- you can't train on a full stomach, you can't train on an empty stomach (the ideal is to eat slow carbohydrates with the addition of a small amount of protein 2-3 hours before training);
- Twisting exercises must be performed very carefully and, after the age of 40, treat them with great caution;
- You should not bend down too much, do not try to touch your neck with your chin;You can not tilt your head in the opposite direction, trying to reach the back of your head with the back of your head;
- movements should be smooth, without jerks;
- in fitness clubs pay attention to the coach, he must be competent and experienced, strictly follow all his instructions;
- it is important to monitor your breathing while performing the exercises;inhalation should be deep and exhalation should be forceful;
- during exercises always listen to yourself, your body's signals, move from simple to complex as your muscles are ready;
- follow the correct technique to perform 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 classes;
- When the first signs of osteochondrosis appear, you should discuss with the instructor those exercises that are contraindicated
Give preference to Pilates, yoga, body balance and stretching.The spine will respond gratefully to gentle stretches;they increase flexibility, restore mobility and strengthen the muscle corset.You can't jump on a trampoline and fall on your head on your own without preparation, play team games with "back problems" or ignore the pain that appears during the exercise.The main support of the body requires and deserves a careful and attentive attitude.
Adequate load
Calculate the load.It should be smooth, its accumulation should be gradual.Excessive stress causes serious damage.It is better to repeat the exercise with a small weight than to immediately take a large one.There should be no pain after training or during exercise.
Basic rules for handling heavy objects
- if you are carrying something heavy, distribute the load evenly with both hands;
- do not wear a bag with a shoulder strap on one side, change shoulder;
- If you go shopping often, get a bag with wheels;
- when lifting the load, squat with a straight back, bring it close to your 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;
Remember the load on the vertebrae in everyday life:
- do not 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 your shoes, place your feet on the stand;
- do not immediately jump out of bed from the lying position, sit for a few seconds before getting out of bed
Visit to the swimming pool
Swimming is one of the most recommended sports.Orthopedists recommend swimming in different styles, in which case large muscle groups will be involved, but it is especially useful to swim on your back and side.It is recommended to slide in the water for as long as possible between arm movements.
Doctors especially recommend water aerobics lessons under the guidance of an experienced instructor.When a person is immersed in water, the spine relaxes and the load is reduced to the maximum.Water gymnastics should be performed 2-3 times a week for 45-60 minutes.It helps to lengthen the spine painlessly and safely, and group exercises accompanied by music will fill 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 raw natural products, which retain vitamins and minerals as much as possible;
- limit salty, fatty, smoked and sweet foods;
- the diet should include nuts, fatty fish, legumes and cereals;
- monitor your weight and fight excess kilograms.
Consumption 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.Clerks, IT technicians and cashiers stay in the same 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 massaging the neck, massaging the back of the head, kneading the shoulders;
- all furniture should be ergonomic: the height of the table and chairs should correspond to your height;
- It is recommended to place your feet on a support;
- remember to use pillows under your back, under your neck during long periods of sitting, use auxiliary devices that relieve stress on the spine;
- If possible, get up as often as possible, stand on your toes, roll on your heels, etc.
Organization of a sleeping place
The spine needs rest, the ideal time is sleep.But quality sleep can only be achieved with the right mattress, which accepts and supports the natural curves of the spine.Therefore, the choice of an orthopedic mattress places great demands.The same goes for pillows, which will ensure an optimal position of the head so that there is no stagnation during sleep.Take responsibility for organizing your sleeping space, listen carefully to the advice of sales consultants of orthopedic salons, do not hesitate, lie down on each mattress, choose the most comfortable one.Doctors recommend choosing a semi-firm mattress, but a lot depends on the person's build, weight, age and gender.If you already have back pain, use pillows, pillows, place them under the lower back, under the knees, creating an optimal position for the spine.After sleeping, stretch out, tense all your muscles, listen to your body, massage the small joints of your hands and only then get up (through the “lateral” position).
Quality shoes
Spinal care should begin 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 suited to 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.The toe of the shoe should not pinch the toes.Purchase corrective insoles in a timely manner that will return your feet to the correct position.It is recommended to purchase individual insoles
Preventive massage
Correct massage is an excellent prevention of back diseases.Massage in expert hands:
- improves blood circulation;
- relieves muscle spasms;
- improves lymphatic drainage;
- relax
It is recommended to carry out massage courses 1-2 times a year.You can learn to do 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 wooden knuckle hand massager to deeply train a tight area;you can use a smooth roller (diameter up to 10 cm, length 12 cm), lie on it and perform slow rolling movements with your back.Kuznetsov's applicator is not only an irritant of bioactive points, but in some cases also an excellent massager.Vibrating car seat covers are popular among drivers.Some people buy massage chairs to stretch their 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, the use of a vibrating massager can seriously aggravate the problem.
Fall prevention
Falls and bruises seriously increase the risk of developing osteochondrosis.Therefore, you need to be extremely careful on ice, on wet asphalt, in a swimming pool, when walking at dusk, in snow, when getting off public transport, etc.
Even elderly people can fall at home.For them the bathroom, the toilet, the dark corridor become places of risk.Therefore, it is necessary to create a safe environment:
- acquire special devices 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 next to the bed;
- There should be a rubber mat on the bottom of the tub or, better yet, replace the tub with a shower.
Older people should be taught special exercises for balance and coordination of movements.When getting out of bed, before getting up, you need to sit for a few minutes with your legs dangling.
All these simple preventive measures will help you keep your spine healthy for many years!