Prevention of osteochondrosis is to avoid 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 about his health, the lower the risk of developing pathology in the spine.
Basic recommendations for the prevention of spinal diseases
The 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 stop the disease or long-term remission.But not all sports are good for the spinal column, 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 eating, there are several other important aspects that every person should keep in mind to keep their spine healthy.
Gymnastics 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 a specialist.Based on an analysis of physical health, a physical therapy doctor 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 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 stress;
- if pain occurs during physical exercise, you should stop exercising;
- you can’t exercise with a full stomach, you can’t exercise on an empty stomach (it’s 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 age, treat them with great caution;
- You shouldn’t bend over deeply, don’t 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 jerking;
- 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 exercises;the inhalation should be deep, and the exhalation should be forceful;
- during exercises, always listen to yourself, to the signs of your body, 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 an exacerbation, take a break from classes;
- When the first signs of osteochondrosis appear, you should discuss with the instructor those 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 muscle corset.You cannot jump on a trampoline and tumble over your head on your own without preparation, play team games with “back problems,” or ignore the pain that appears during exercise.The main support of the body requires and deserves an attentive and careful attitude.
Adequate load
Calculate the load.It should be regular, its build-up should be gradual.Excessive stress causes great harm.It is better to repeat the exercise with a small weight than to immediately take a large 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;
- do not wear a bag with a shoulder strap on one side, change the shoulder;
- If you go shopping frequently, get a bag with wheels;
- when lifting the load, squat down with a straight back, press it closer to your chest and rise;
- do not lift loads exceeding 10 kg;
- during heavy physical activity (dragging furniture, digging, weeding), wear a special belt that stabilizes the spine;
Remember about the load on the vertebrae in everyday life:
- do not 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 putting on boots, raise your feet, lace up your shoes, placing your feet on the stand;
- do not jump out of bed immediately from a lying position, sit for a few seconds before getting out of bed
Visit to the swimming pool
Swimming is one of the most recommended sports.Orthopedists advise swimming in different styles, in which case large groups of muscles will be involved, but it is especially useful to swim on your back and on your side.It is advisable to glide through the water for as long as possible between 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 the maximum.Water gymnastics should be done 2-3 times a week for 45-60 minutes.It helps to painlessly and safely stretch the spine, and group exercises accompanied by music will charge you with cheerfulness and optimism.Even older 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 its usual recommendations:
- 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, fatty fish, legumes, and cereals;
- monitor your weight and fight excess kilograms.
Drinking regimen
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.The volume of fluid increases with physical activity and heat.The water should be clean and still.
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 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 advisable to place your feet on a stand;
- remember to use bolsters under your back, under your neck during long periods of sitting, use auxiliary devices that relieve stress on the spine;
- If possible, get up as often as possible, rise on your toes, roll on your heels, etc.
Organization of a sleeping place
The spine needs rest, the ideal time for it 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, which will ensure optimal head position so that there is no stagnation during sleep.Take responsibility for organizing your sleeping space, listen carefully to the advice of sales consultants at orthopedic salons, do not hesitate, lie down on each mattress, choose the most comfortable one.Doctors advise choosing a semi-rigid mattress, but much depends on the person’s body type, weight, age and gender.If you already have back pain, use pillows, bolsters, place them under your lower back, under your knees, creating an optimal position for your spine.After sleep, 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
Caring for the spine should begin in childhood.In addition to developing good posture, we must remember the important role of high-quality shoes for the spinal column.Incorrect 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.The toe of the shoe should not squeeze your fingers.Buy corrective insoles in a timely manner that will return your feet to the correct position.It is advisable to purchase individual insoles
Preventive massage
Proper massage is an excellent prevention of back diseases.Massage in skillful hands:
- improves blood circulation;
- relieves muscle spasms;
- enhances lymphatic drainage;
- relaxes
It is advisable to carry out massage courses 1-2 times a year.You can learn how to do self-massage.Nowadays 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 work out 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 among drivers.Some people purchase 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 vibration massager can seriously aggravate the problem.
Fall Prevention
Falls and bruises seriously increase the risk of developing osteochondrosis.Therefore, you should exercise basic caution during icy conditions, on wet asphalt, in the pool, when walking at dusk, in snow, when leaving public transport, etc.
Elderly people can also fall at home.For them, the bathroom, toilet, dark hallway become places of risk.Therefore, it is necessary to create a safe environment:
- acquire 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 bath, or even better, replace the bath with a shower.
Older people should be taught special exercises for balance and coordination of movements.When getting out of bed, before getting up, you need to sit for a few minutes with your legs dangling.
All these simple preventive measures will help keep your spine healthy for many years!