Prevention of osteochondrosis is to avoid factors that cause degeneration of spinal structures.It is necessary to remember this from childhood - monitor your posture, form a healthy lifestyle and exercise regularly.The more responsible a person is for his health, the lower the risk of developing pathology in the spine.
Basic recommendations for the prevention of spinal diseases
Optimal prevention of osteochondrosis is weight correction and exercise.When osteochondrosis begins, weight loss and the selection of exercises adequate to the state of health help to stop the disease or long-term remission.But not all sports are useful for the spine, especially when pathological processes have already begun.Therefore, gymnastics or any sport should be started only after consulting a doctor.Apart from physical activity and conscious nutrition, there are several important points that everyone should keep in mind to keep their spine healthy.
Gymnastics lessons
You cannot give up physical education at any age.Every person can do basic daily exercise.But before choosing a sport, you should consult a specialist.Based on the analysis of physical health, the physiotherapist will help to calculate the optimal load and suggest a set of necessary exercises to stretch and heal the spine for a certain type of sport and (or).You should follow the following recommendations:
- before class, you should do a safe warm-up for 10-15 minutes, which is better to start with stretching;warm-up will train the body and prepare it for stress;
- if pain occurs during physical exercise, you should stop exercising;
- you cannot train on a full stomach, you cannot train 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);
- Bending exercises should be done very carefully and treat them very carefully after the age of 40;
- You should not bend deeply, try to touch your neck with your chin;Do 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 jerking;
- pay attention to the trainer in fitness clubs, he must be competent and experienced, strictly follow all his instructions;
- it is important to monitor your breathing while doing exercises;inhalation should be deep and exhalation strong;
- during exercises, always listen to yourself, your body's signs, move from simple to complex as your muscles are ready;
- following the correct technique to perform the 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 instructor the exercises that are contraindicated.
Prefer pilates, yoga, body balance and stretching.The spine will respond gratefully to gentle stretches;they increase its elasticity, restore mobility and strengthen the muscle corset.You can't jump on a trampoline without preparation and fall over your head, play team games with "back problems" or ignore pain during training.The basic support of the body requires and deserves a careful and attentive attitude.
Adequate 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 lift a large weight.There should be no pain after or during exercise.
Basic rules for working with heavy objects
- if you are carrying something heavy, distribute the load equally between both hands;
- do not wear a bag with a shoulder strap on one side, change the shoulder;
- If you go shopping often, buy a wheeled bag;
- when lifting the load, squat with a straight back, close to your chest and rise;
- Do not lift loads of more than 10 kg;
- during heavy physical activity (dragging furniture, digging, weeding), wearing a special belt that stabilizes the spine;
Remember the load on the vertebrae in everyday life:
- do not talk for hours with the phone 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, raise your legs, tie your shoes, put your feet on the support;
- do not jump out of bed immediately from a lying position, sit for a few seconds before getting out of bed
Pool visit
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 for as long as possible between the swings of your arms.
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 joy and optimism.Even elderly people with obvious joint problems can do 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 that retain vitamins and minerals as much as possible;
- limit salty, fatty, smoked, sweet foods;
- the diet should include nuts, oily fish, legumes and cereals;
- monitor your weight and fight excess weight.
Drinking mode
In order for the intervertebral discs to be elastic and flexible, the body needs to take in enough water.You should not drink a lot, but you should drink 1-1.5 liters per 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 have been in one position for a long time.A fixed posture is very harmful for the spine!How to help your back while working out:
- 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 tables and chairs should match your height;
- It is advisable to put your feet on the stand;
- when sitting for a long time, do not forget to use supports under your back, under your neck, use auxiliary devices that relieve stress on the spine;
- If possible, stand up as often as possible, rise on your toes, roll on your heels, etc.
Bed arrangement
The spine needs rest, the ideal time for it is sleep.But quality sleep can only be achieved on the right mattress 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 optimal head position so that there is no stagnation during sleep.Take responsibility for the arrangement of your bedroom, carefully listen to the advice of sales consultants in orthopedic salons, do not hesitate, lie on any mattress, choose the most comfortable one.Doctors recommend choosing a semi-hard mattress, but a lot depends on the person's body type, weight, age and gender.If you already have back pain, use pillows, supports, put them under your back, under your knees, create an optimal position for your spine.After sleep, lie down, tense 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.Incorrect distribution of the load on the sole during walking will contribute to the curvature of the ridge.
Choose comfortable shoes for every occasion at any age:
- choose sports shoes with shock absorbers for sports,
- 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 toes.Buy corrective insoles in time that will restore your feet to the correct position.It is recommended to buy 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;
- it relaxes
It is recommended to hold massage courses 1-2 times a year.You can learn to massage yourself.Currently, 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.The Kuznetsov applicator is not only an irritant of bioactive points, but also an excellent massager in some cases.Vibrating car seats are popular among drivers.Some people buy back massage chairs 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 vibration massager can seriously aggravate the problem.
Fall prevention
Falls and bruises seriously increase the risk of developing osteochondrosis.Therefore, in icy conditions, on wet asphalt, in the pool, at sunset, walking in the snow, when leaving public transport, etc.you have to be careful.
Elderly people can also fall at home.For them, the bathroom, toilet, dark corridor become risky places.Therefore, it is necessary to create a safe environment:
- get special devices at home - handles, 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 under the bath, or better yet, replace the bath with a shower.
Elderly people should be taught special exercises for balance and coordination of movements.When getting out of bed, before getting up, sit for a few minutes with your legs dangling.
All these simple preventive measures will help keep your spine healthy for many years!