Prevention of osteochondrosis consists in avoiding factors that cause degeneration of spinal structures.This is what you need to remember from childhood - watch your posture, develop a healthy lifestyle and exercise regularly.The more responsible a person treats his health, the lower the risk of developing spinal pathology.
Basic recommendations for the prevention of spinal diseases
The optimal prevention of osteochondrosis is weight correction and exercise.When osteochondrosis begins, losing weight and choosing exercises appropriate to the state of health will help stop the disease or bring about long-term remission.However, not all sports are good for the spine, especially if pathological processes have already begun.Therefore, gymnastics or other sports should only be started after consulting a doctor.In addition to physical activity and conscious nutrition, there are a few other important aspects that every person should consider to keep their spine healthy.
Gymnastics classes
You can't do without physical education at any age.Everyone can do basic exercises every day.However, before choosing a sport, you must consult a specialist.Based on an analysis of physical health, a physiotherapist helps calculate the optimal load and suggests a specific sport and (or) a set of necessary exercises for stretching and healing the spine.You should note the following recommendations:
- before class, you need to warm up safely for 10-15 minutes, it is better to start with stretching exercises;Warming up tunes the body and prepares it for stress.
- If pain occurs during exercise, you should stop exercising;
- You cannot train on a full stomach, you cannot train on an empty stomach (the ideal is to consume slow carbohydrates with the addition of a small amount of protein 2-3 hours before training);
- Twisting exercises must be performed very carefully and treated with great caution after the age of 40;
- You should not lean forward deeply or try to touch your neck with your chin;You cannot tilt your head in the opposite direction and try to reach the back of your head with the back of your head;
- Movements should be gentle, without jerking;
- In fitness clubs, pay attention to the trainer, he must be competent, experienced and strictly follow all his instructions.
- It is important to monitor your breathing during exercises.Inhale should be deep and exhale powerful.
- During exercises, always listen to yourself, to the signs of your body, move from simple to complex depending on how ready your muscles are;
- Follow proper technique for performing physical elements.
- Change the established program so that the body does not get used to the same loads;
- Take a break from classes during an exacerbation.
- When the first signs of osteochondrosis appear, you should discuss with the trainer which exercises are contraindicated
Favor Pilates, yoga, body balance and stretching.The spine responds gratefully to gentle stretches;They increase flexibility, restore mobility and strengthen the muscle corset.You cannot jump on a trampoline and fall over your head without preparation, play team games with “back problems” or ignore the pain that occurs during training.The main support of the body requires and deserves an attentive and careful posture.
Sufficient load
Calculate the load.It should be regular, its construction should be gradual.Excessive stress causes great damage.It is better to repeat the exercise with a small weight than to immediately use a large weight.There should be no pain after training or during exercise.
Basic rules for handling heavy objects
- When carrying something heavy, distribute the load evenly between both hands.
- Do not carry a bag with a one-sided shoulder strap, change the shoulder;
- If you go shopping frequently, get a wheeled bag;
- When lifting the load, squat with your back straight, press it closer to your chest and lift yourself up.
- Do not lift loads over 10 kg.
- During heavy physical activity (hauling furniture, digging, weeding), wear a special belt that stabilizes the spine.
Think about the strain on the vertebrae in everyday life:
- Don't talk on the phone for hours and hold it between your shoulder and neck.
- Do not bend your spine without support (when brushing your teeth, for example when ironing clothes);
- When putting on boots, lift your feet up, lace up your shoes and place your feet on the stand;
- Don't jump out of bed immediately after lying down, but sit for a few seconds before getting up
Visit to the swimming pool
Swimming is one of the most recommended sports.Orthopedists recommend swimming in a variety of styles that use large muscle groups.However, it is particularly useful to swim on your back and on your side.It is advisable to glide through the water for as long as possible between arm swings.
Doctors especially recommend water aerobics courses under the guidance of an experienced trainer.When you immerse yourself in the water, your spine relaxes and the stress is reduced to a maximum.Water aerobics should be performed 2-3 times a week for 45-60 minutes.It helps to stretch the spine painlessly and safely, and group exercises with music will charge you with cheerfulness and optimism.Even older people with obvious joint problems can do water aerobics.
Balanced diet
There is no special diet for osteochondrosis.You should follow a healthy diet with the usual recommendations:
- eat more raw natural products that contain as many vitamins and minerals as possible;
- Limit salty, fatty, smoked and sweet foods;
- the diet should contain nuts, fatty fish, legumes and grains;
- Monitor your weight and combat excess kilograms.
Drinking regime
In order for the intervertebral discs to be elastic and elastic, the body must receive sufficient water.You should not drink a lot, but drink 1-1.5 liters per day.During physical activity and heat, the volume of fluid increases.The water should be clean and calm.
Workplace organization
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 damaging to the spine!Here's how you can help your back while working:
- change positions every 30-40 minutes;
- Relieve excessive tension by rubbing your neck, massaging the back of your head, and kneading your 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 stand;
- When sitting for long periods, remember to use cushions under your back and neck and to use devices that relieve pressure on the spine.
- If possible, stand up as often as possible, stand on your tiptoes, roll on your heels, etc.
Organization of a place to sleep
The spine needs rest, the ideal time for this is sleep.But you can only achieve good sleep on the right mattress that accepts and supports the natural curves of the spine.Therefore, high demands are placed on the choice of an orthopedic mattress.The same applies to pillows that ensure an optimal head position so that there is no stagnation during sleep.Take responsibility for organizing your sleeping place, listen carefully to the advice of sales consultants in orthopedic salons, do not hesitate, lie down on any mattress and choose the most comfortable one.Doctors advise choosing a semi-rigid mattress, but a lot depends on the person's body type, weight, age and gender.If you already have back pain, use pillows and bolsters, placing them under your lower back and under your knees to create an optimal position for your spine.After sleeping, stretch, tense 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
Spinal care should begin in childhood.In addition to developing good posture, we must also remember the important role of quality shoes for the spine.Incorrect distribution of the load on the sole when walking contributes 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.The toe of the shoe should not pinch your fingers.Buy corrective insoles in time to bring your feet back into the correct position.It is recommended to purchase individual insoles
Preventive massage
The right massage is an excellent prevention against back problems.Massage in skilled hands:
- improves blood circulation;
- relieves muscle spasms;
- improves lymphatic drainage;
- relaxed
It is recommended to conduct massage courses 1-2 times a year.You can learn how to perform self-massage.Today 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 deeply train 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 not only stimulates bioactive points, but in some cases is also an excellent massager.Vibrating car seat covers are popular among drivers.Some people buy massage chairs that stretch their backs after a hard day.However, all home massagers can only be used after consulting a doctor.If there are already changes to the spine, using a vibration massager can seriously worsen the problem.
Fall prevention
Falls and bruises significantly increase the risk of osteochondrosis.Therefore, general caution is required on slippery roads, on wet asphalt, in the swimming pool, when walking at dusk, in the snow, when leaving public transport, etc.
Older people can also fall at home.For them, the bathroom, toilet and dark hallway become dangerous places.Therefore, it is necessary to create a safe environment:
- purchase 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 nightstand next to the bed.
- There should be a rubber mat at the bottom of the bathtub, or better yet, replace the bathtub with a shower.
Older people should be taught special exercises for balance and movement coordination.When getting up, you need to sit with your legs dangling for a few minutes before standing up.
All of these simple preventive measures will help keep your spine healthy for many years!