Prevention of osteochondrosis is the avoidance of factors that cause degeneration of spinal structures.This must be remembered from childhood - monitor your posture, form a healthy lifestyle and exercise regularly.The more responsible a person is towards his health, the lower the risk of developing pathology in the spine.
Basic recommendations for the prevention of spine diseases
Optimal prevention of osteochondrosis is weight correction and exercise.When osteochondrosis begins, weight loss and the choice of exercises adequate to 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 begun.Therefore, gymnastics or any sport should be started only after consulting a doctor.In addition to physical activity and conscious nutrition, there are several other important aspects that each person should keep in mind in order to maintain a healthy spine.
Gymnastics lessons
At any age, you cannot give up physical education.Every person can do basic daily exercises.But before you choose a sport, you should consult an expert.Based on the analysis of physical health, the doctor of physical therapy will help calculate the optimal load and suggest a specific type of sport and (or) a set of necessary exercises for stretching and healing the spinal column.You should adhere to the following recommendations:
- before class, you must do a safe warm-up for 10-15 minutes, which is better to start with stretching;warming up will adjust the body and prepare it for 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);
- Twisting exercises must be performed very carefully, and after 40 years of life, handle them with great caution;
- Do 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 nape of your neck;
- movements should be smooth, without jerks;
- 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 doing the exercises;the inhalation should be deep and the exhalation violent;
- during exercises, always listen to yourself, the signs of your body, move from simple to complex as your muscles are ready;
- adhere to the correct technique of performing 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 talk to the instructor about contraindicated exercises
Prioritize pilates, yoga, body balance and stretching.The spine will respond gratefully to a gentle stretch;they increase its flexibility, restore mobility and strengthen the muscle corset.You can't just jump on a trampoline and flip over your head 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.
Adequate load
Calculate the load.It should be regular, its accumulation should be gradual.Excessive stress causes a lot of damage.It is better to repeat an exercise with a light weight than to immediately take 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 on both hands;
- don't carry a bag with a strap on one side, change the shoulder;
- If you go shopping often, get a bag with wheels;
- when lifting a weight, squat with a straight back, press it closer to the chest and rise;
- do not lift loads larger than 10 kg;
- during heavy physical activity (pulling furniture, digging, weeding), wear a special belt that stabilizes the spine;
Remember 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 teeth, for example, when ironing clothes);
- when you put on your boots, lift your feet, tie your shoes, put your feet on the stand;
- do not immediately jump out of bed from a lying position, sit for a few seconds before standing up
A 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 the back and side.It is recommended to glide through 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 is reduced to a maximum.Water gymnastics should be done 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 fill you with cheerfulness and optimism.Even elderly people with obvious joint problems can practice water aerobics.
A balanced diet
There is no special diet for osteochondrosis.You should follow a healthy diet with the usual recommendations:
- eat more raw natural products, which retain vitamins and minerals as much as possible;
- limit salty, fatty, smoked, sweet food;
- the diet should include nuts, fatty fish, legumes and grains;
- monitor your weight and fight excess weight.
Drinking regime
In order for the intervertebral discs to be elastic and elastic, the body must receive a sufficient amount of water.You don't need to 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 place 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;
- release excess tension by rubbing the neck, massaging the back of the head, kneading the shoulders;
- all furniture should be ergonomic - the height of the table and chairs should match your height;
- It is recommended that you place your feet on the stand;
- do not forget to use supports under the back, under the neck during prolonged 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.
Organization of sleeping places
The spine needs rest, the ideal time for that 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 the choice of an orthopedic mattress.The same applies to pillows that will ensure an optimal position of the head so that stagnation does not occur 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-hard mattress, but a lot depends on the body type, weight, age and gender of the person.If you already have back pain, use pillows, cushions, put them under the lower back, under the knees, creating an optimal position for the spine.After sleeping, stretch, tighten all the muscles, listen to your body, massage the small joints of your hands and only then get up (through the side position).
Quality shoes
Care of 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.Improper distribution of the load on the sole when 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 taller.The toe of the shoe should not squeeze the toes.Buy corrective insoles in time to get your feet back in the right position.It is recommended to buy individual pads
Preventive massage
Proper massage is an excellent prevention of back pain.Massage in skilled hands:
- improves blood circulation;
- relieves muscle spasms;
- enhances lymphatic drainage;
- it relaxes
It is recommended 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 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 in some cases also an excellent massager.Vibrating car seat covers are popular among drivers.Some people buy massage chairs that stretch the back after a busy 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.That is why basic caution should be exercised when it is icy, on wet asphalt, in a swimming pool, when walking at dusk, in the snow, when leaving public transport, etc.
Elderly people can also 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:
- get 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 tub, or even better, 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, it is necessary to sit for several minutes with dangling legs.
All these simple preventive measures will help keep your spine healthy for many years!