The prevention of osteochondrosis is the avoidance of factors that cause degeneration of the spinal structures.You need to remember this from childhood - watch your posture, form a healthy lifestyle and exercise regularly.The more responsible a person is for his health, the lower the risk of developing spine pathology.
Basic recommendations for the prevention of spinal diseases
The best prevention of osteochondrosis is weight correction and exercise.When osteochondrosis begins, losing weight and choosing exercises adequate for the state of health help to stop the disease or long-term remission.But not all sports are good for the spine, especially when pathological processes have already started.Therefore, gymnastics or any sport should only be started after consulting a doctor.In addition to physical activity and a conscious diet, there are many other important aspects that every person should keep in mind to keep their spine healthy.
Fitness classes
At any age you cannot give up physical education.Every person can do basic daily exercise.But before choosing a sport, you need to consult an expert.Based on an analysis of physical health, a physical therapy doctor will help calculate the optimal load and recommend a specific type of sport and (or) a set of necessary exercises for stretching and healing the spine.You should adhere to the following recommendations:
- before the lesson, 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 the stress.
- if pain occurs during physical exercise, you should stop exercising.
- 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 training).
- Spinning exercises should be performed very carefully and after the age of 40, treat them with great caution.
- You should not bend deeply, do not try to touch your neck with your chin.You cannot 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 the gyms, pay attention to the trainer, he must be competent and experienced, strictly follow all his instructions.
- it is important to monitor your breathing while doing exercises.the inhalation should be deep and the exhalation should be strong.
- during exercises, always listen to yourself, your body's cues, move from simple to complex as your muscles are ready.
- follow the correct technique for performing physical elements.
- change the established program so that the body does not get used to the same loads.
- during a flare-up, take a break from classes.
- When the first signs of osteochondrosis appear, you should discuss with the trainer the exercises that are contraindicated
Give preference to Pilates, yoga, body balance and stretching.The spine 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 over your head alone without preparation, play team games with "back problems" or ignore the pain that occurs during exercise.The main support of the body requires and deserves a careful and attentive attitude.
Sufficient load
Calculate the load.It should be normal, its accumulation should be gradual.Too much stress does a lot of damage.It is better to repeat the exercise with a light weight than to immediately do a heavy 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 in both hands.
- Don't wear a bag with a shoulder strap on one side, switch the shoulder.
- If you go shopping often, get a bag with wheels.
- when lifting the load, squat with a straight back, press it closer to your chest and stand up.
- Do not lift loads over 10 kg.
- during intense physical activity (moving furniture, digging, weeding), wear a special belt that stabilizes the spine.
Remember 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 your spine without support (when brushing your teeth, for example, when ironing clothes).
- When wearing boots, lift your feet, tie your shoes, placing your feet on the base.
- don't jump out of bed immediately 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 recommended that you glide through the water for as long as possible between your arm swings.
Doctors recommend private water aerobics classes under the guidance of an experienced instructor.When a person is immersed in water, the spine relaxes and the load is reduced to a maximum.Water exercise should be done 2-3 times a week for 45-60 minutes.It helps in painless and safe stretching of the spine, and group exercises accompanied by music will charge you with fun 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 the usual recommendations of:
- eat more raw natural products, which retain vitamins and minerals as much as possible.
- limit salty, fatty, smoked, sweet foods.
- the diet should include nuts, oily fish, legumes and grains.
- monitor your weight and fight extra pounds.
Consumption plan
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 must be clear and still.
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 your neck, massaging the back of your head, 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.
- Remember to use supports under your back, under your neck during long periods of sitting, use assistive devices that relieve pressure on the spine.
- If possible, stand up as often as possible, stand on your toes, roll on your heels, etc.
Organization of sleeping space
The spine needs rest, the ideal time for it is sleep.But quality sleep can only be achieved on the right mattress, one that accommodates and supports the natural curves of the spine.Therefore, great demands are placed on the choice of 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 institutes, do not hesitate, lie on any mattress, choose the most comfortable one.Doctors advise choosing a semi-firm mattress, but a lot depends on the person's body type, weight, age and gender.If you already have back pain, use pillows, columns, place them under your waist, under your knees, creating an optimal position for your spine.After sleep, stretch, stretch all your muscles, listen to your body, massage the small joints of your hands, and only then get up (from the "side" position).
Quality shoes
Spine care should start from childhood.In addition to developing good posture, we must remember the important role of high-quality shoes for the spine.The 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 fit the situation:
- for sports, choose sports shoes 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 toe of the shoe should not press against your toes.Buy corrective insoles early that will put your feet back in the right position.It is recommended to purchase individual insoles
Preventive massage
Proper massage is an excellent prevention of back diseases.Massage in skilled hands:
- improves blood circulation.
- relieves muscle spasms.
- enhances lymphatic drainage.
- relaxes
It is recommended to take massage classes 1-2 times a year.You can learn how to 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 joints to deeply work 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 with drivers.Some people buy massage chairs that stretch their backs after a hard day.But all home massages can be used only after consulting a doctor.If there are already changes in the spine, then using a vibrating massager can seriously aggravate the problem.
Fall prevention
Falls and bruises seriously increase the risk of developing osteochondrosis.Therefore, you should be basic caution in frosty conditions, on wet asphalt, in the pool, when walking at dusk, in snow, when getting out of public transport, etc.
Elderly people 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:
- get special devices at home - railings, 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 bottom of the tub or even better, replace the bath with a shower.
The elderly should be taught special balance and coordination exercises.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 spine healthy for many years!