Prevention of osteochondrosis is prevention of factors causing degeneration of spinal structures.We should remember this from childhood - watch your posture, establish 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 spine diseases
The optimal prevention of osteochondrosis is weight correction and exercise.When osteochondrosis begins, weight loss and choosing adequate exercises for health conditions help to stop the disease or achieve long-term remission.But not all sports are good for the spine, especially when pathological processes have already begun.Therefore, gymnastics or any kind of sports should be started only after consulting a doctor.In addition to physical activity and thoughtful nutrition, there are several other important aspects that each person should consider to maintain spine health.
Gymnastics lessons
Physical education cannot be refused at any age.Everyone can do basic daily exercise.But before choosing a sport, you need to consult a specialist.Based on the physical health analysis, the physical therapy doctor will help you calculate the optimal load and suggest a specific type of sport and (or) a set of necessary exercises to stretch and treat the spine.You should follow the following recommendations:
- Before starting the lesson, you should do a safe warm-up for 10-15 minutes, which is better to start with stretching;warming up will regulate the body and prepare it for stress;
- If pain occurs during physical exercise, you should stop exercising;
- You can't train on a full stomach, you can't fast (it's ideal to eat slow carbohydrates with a small amount of protein added 2-3 hours before training);
- Twisting exercises should be performed very carefully, and after 40 years, treat them with great care;
- You should not bend deeply, do not try to touch the neck with your chin;You cannot tilt your head in the opposite direction, trying to reach the back of your head;
- movements should be smooth, without cartilage;
- 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 exercising;Inhalation should be deep and exhalation strong;
- During training, always listen to yourself, your body's signs, go from simple to difficult, because the muscles are ready;
- follow the correct technique of performing physical elements;
- change the prescribed program so that the body does not get used to the same loads;
- Take a break from classes during exacerbations;
- When the first signs of osteochondrosis appear, you should discuss with the instructor the exercises that are contraindicated.
Prioritize pilates, yoga, body balance and stretching.The spine will respond gratefully to gentle stretching;They increase its flexibility, restore mobility and strengthen the muscle corset.You can't jump on a trampoline and jump on your head without preparation, you play team games with "back problems" or ignore the pain that appears during training.The main support of the body requires and deserves careful and careful attitude.
Adequate load
Calculate the load.It should be regular, its construction should be gradual.Excessive stress is very harmful.It is better to repeat the exercise with a small weight than to immediately pick up a large one.There should be no pain after exercise or during exercise.
Basic rules for working with heavy objects
- If you are carrying something heavy, distribute the load equally in both hands;
- Do not wear the bag with the shoulder strap on one side, switch shoulders;
- If you go shopping often, take a bag with wheels;
- When lifting a load, sit down with a straight back, closer to the chest and lift;
- Do not lift a load of more than 10 kg;
- during heavy physical activity (dragging furniture, digging, removing grass) 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, 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, wrap your shoes, put your feet on a stand;
- Do not jump out of bed immediately from a lying position, sit for a few seconds before getting out of bed
A 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 swimming on the back and side is especially useful.It is advisable to glide in the water as long as possible between arm swings.
Doctors especially recommend water aerobics classes under the guidance of an experienced instructor.When a person is immersed in water, the spine relaxes and the load decreases to a maximum.Water gymnastics should be performed 2-3 times a week for 45-60 minutes.It helps to stretch the spine painlessly and safely, 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.A healthy diet should be followed with its usual recommendations:
- Eat more raw natural products that retain as much vitamins and minerals as possible;
- limit salty, fatty, smoked, sweet foods;
- Nuts, fatty fish, legumes and cereals should be in the diet;
- Control your weight and fight extra pounds.
drinking mode
In order for the intervertebral discs to be flexible and elastic, the body must receive a sufficient amount of water.You should not drink a lot, but you should drink 1-1.5 liters per day.Fluid volume increases with physical exertion and heat.The water should be clean and continuous.
workplace organization
People spend a lot of time at work.Office workers, computer technicians and cashiers have been 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;
- remove excess tension by stroking the neck, massaging the back of the head, stroking the shoulders;
- All furniture should be ergonomic - the height of the table and chairs should correspond to your height;
- It is preferable to put your feet on the stand;
- Remember to use under the back, under the neck during prolonged sitting, use support devices that relieve stress on the spine;
- If possible, stand up as often as possible, rise on your toes, roll on your heels, etc.
Organization of sleeping place
The spine needs rest, the ideal time for it is sleep.But quality sleep can only be achieved on the right mattress that conforms to 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 that ensure the optimal position of the head so as not to stagnate during sleep.Take responsibility for organizing your sleeping place, carefully listen to the advice of sales consultants in orthopedic salons, do not hesitate, lie on each mattress, choose the most comfortable one.Doctors recommend choosing a semi-rigid mattress, but a lot depends on a person's body type, weight, age and gender.If you already have back pain, use pillows, pillows, place them under the lower back, under the knees, create the optimal position of the spine.After sleeping, stretch, stretch all the muscles, listen to your body, massage the fine joints of your hands, and only then get up (in the "side" position).
Quality shoes
Care of the spine should start from childhood.In addition to developing good posture, we must remember the important role of high-quality shoes for the spine.Incorrect distribution of load on the sole during walking will contribute to the curvature of the spine.
At any age, choose comfortable shoes that match the situation:
- For sports, choose sports shoes with shock absorbers,
- Avoid wearing high heels in everyday life.
- If you walk a lot at work, buy orthopedic shoes
Don't buy shoes to grow up.Do not touch the toe of the shoe.In time, buy corrective insoles that will put your feet back in the right position.It is advisable to purchase individual soles
Preventive massage
Correct massage is an excellent prevention of back diseases.Massage in skilled hands:
- improves blood circulation;
- relieves muscle spasm;
- enhances lymphatic drainage;
- calms down
It is desirable to conduct massage courses 1-2 times a year.You can learn how to do 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 treat 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 for bioactive points, but in some cases it 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.But all home massagers 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 careful in icy conditions, on wet asphalt, in a pool, walking at dusk, in snow, when leaving public transport, etc.
Elderly people can fall at home too.For them, a bathroom, a toilet, a dark corridor becomes a place of risk.Therefore, it is necessary to create a safe environment:
- Buy 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 end of the bathtub, or even better, replace the bathtub with a shower.
The elderly should be taught special exercises for balance and coordination of movements.When you get out of bed, you should sit with your legs dangling for a few minutes before getting up.
All these simple preventive measures will support the health of your spine for many years!