The prevention of osteochondrosis is to avoid factors that cause structural degeneration of the spine.This must be remembered from an early age - monitor your posture, develop a healthy lifestyle and exercise regularly.The more responsible a person is for his or her health, the lower the risk of spinal pathology.
Basic Advice on Preventing Spinal Disease
The best prevention of osteochondrosis is weight management and exercise.When osteochondrosis begins, losing weight and choosing exercise appropriate to your health can help halt the disease or provide long-term remission.But not all exercises are good for the spine, especially when pathological processes have already begun.Therefore, gymnastics or any exercise should be started only after consulting a doctor.Apart from physical activity and conscious eating, there are several other important aspects that everyone should keep in mind to maintain a healthy spine.
gymnastics class
No matter what age you are, you cannot give up physical education.Every person can do basic daily exercise. But before choosing exercise, you need to consult an expert.Based on the analysis of the body's health, the physiotherapist will help calculate the optimal load and recommend a specific type of exercise and/or a set of necessary exercises to stretch and heal the spine.You should adhere to the following recommendations:
- Before class, you need to do a safe warm-up of 10-15 minutes, preferably starting with stretching exercises; warm-up can adjust the body and prepare for stress;
- If pain occurs during exercise, stop exercising;
- You cannot exercise on a full stomach or on an empty stomach (it is best to eat slow carbohydrates and add a small amount of protein 2-3 hours before training);
- Twisting exercises must be performed very carefully, especially after the age of 40;
- Do not bend deeply and do not try to touch your neck with your chin; do not tilt your head in the opposite direction and try to touch the back of your head with the back of your head;
- Movements should be smooth and without twitching;
- In a health club, pay attention to the instructor, he must be competent and experienced, strictly follow all his instructions;
- It’s important to monitor your breathing when exercising; inhale deeply and exhale harder;
- During your workout, always listen to yourself and your body for signs of when your muscles are ready, from simple to complex;
- Follow proper techniques for performing physical elements;
- Changing an established routine so that the body is not accustomed to the same load;
- Please suspend classes while your condition worsens;
- When the first signs of osteochondrosis appear, you should discuss with your trainer which exercises are contraindicated
Prioritize Pilates, yoga, body balance and stretching.The spine responds gratefully to gentle stretches; they increase its flexibility, restore mobility, and strengthen muscle tone.You can’t jump on a trampoline by yourself and fall over your head unprepared, play a team game with “back problems,” or ignore pain during exercise.The primary support of the body requires and deserves an attentive and attentive attitude.
sufficient load
Compute load.It should be regular and its accumulation should be gradual.Excessive stress can cause a lot of damage.It is better to repeat an exercise with a light weight than to use a heavy weight right away.You should not feel pain after training or during exercise.
Basic rules for moving heavy objects
- If you are carrying heavy items, distribute the load evenly between your hands;
- Don’t wear a bag with one shoulder strap, change the strap;
- If you shop a lot, buy a bag with wheels;
- When lifting something heavy, squat down, straighten your back, press it toward your chest, and then stand up;
- Do not lift loads exceeding 10kg;
- Wear a special belt that stabilizes your spine when doing strenuous activities (lugging furniture, digging, weeding);
Remember the loads on the vertebrae in daily life:
- Don’t hold the phone between your shoulder and neck for hours on end;
- Do not bend your spine without support (when brushing your teeth, for example when ironing clothes);
- When putting on boots, lift your feet, tie your shoelaces, and place your feet on the tripod;
- Do not immediately jump out of bed from a lying position, sit for a few seconds before getting up
Visit the swimming pool
Swimming is one of the most recommended sports.Orthopedic surgeons recommend different swimming styles, in which a large number of muscles are involved, but backstroke and sidestroke are particularly useful.It is recommended to glide through the water for 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 minimized.Water gymnastics should be performed 2-3 times a week for 45-60 minutes each time.It helps to stretch the spine painlessly and safely, and group practice accompanied by music will fill you with joy and optimism.Even older adults with significant joint problems can practice water aerobics.
balanced diet
There is no special diet for osteochondrosis.You should follow a healthy diet and its usual recommendations:
- Eat more raw, natural products to retain as many vitamins and minerals as possible;
- Limit salty, greasy, smoked, and sweet foods;
- The diet should include nuts, fatty fish, legumes, and grains;
- Monitor your weight and fight excess pounds.
drinking habits
In order for the intervertebral discs to be elastic and elastic, the body must receive adequate moisture.You should not drink too much alcohol, but you should drink 1-1.5 liters a day.Fluid volume increases with increased physical activity and calories.The water should be clean and still.
workplace organization
People spend a lot of time at work.Office workers, computer technicians, and cashiers work in the same position for long periods of time.Fixed posture is very harmful to the spine!How to help your back at work:
- Change positions every 30-40 minutes;
- Relieve excessive tension by rubbing your neck, massaging the back of your head, and massaging your shoulders;
- All furniture should be ergonomically designed – tables and chairs should be at a height that matches your height;
- It is recommended to place your feet on a stand;
- Remember to use cushions on your back and under your neck when sitting for long periods of time, and use assistive devices that relieve pressure on your spine;
- If possible, stand up, stand on your toes, roll on your heels, etc. as often as possible.
Organization of sleeping places
The spine needs rest, and the best time to rest is during sleep.But quality sleep can only be achieved with the right mattress, one that accepts and supports the natural curves of the spine.Therefore, high requirements are placed on the selection of orthopedic mattresses.The same applies to pillows, which will ensure an optimal head position so that there is no stagnation during sleep.Take charge of organizing your sleeping space, listen carefully to the advice of your orthopedic salon sales consultant, and don't hesitate to lie on each mattress and choose the one that's most comfortable.Doctors recommend choosing a semi-firm mattress, but this largely depends on the person's size, weight, age, and gender.If you already have back pain, use pillows, cushions, and place them under your lower back, under your knees, to create the best position for your spine.After sleeping, stretch your body, tighten all your muscles, listen to your body, massage the small joints of your hands, and then get up (by "lying on your side" position).
quality shoes
Caring for your spine should start in childhood.In addition to developing good posture, we must also remember the important role good shoes have on the spine.Improper distribution of plantar load during walking can cause ridge curvature.
At any age, choose comfortable shoes that suit the situation:
- If you want to exercise, choose sports shoes with shock absorption.
- Avoid wearing high heels in daily life,
- If you walk a lot at work, invest in orthopedic shoes
Don't buy shoes to grow into.The toe of the shoe should not pinch your fingers.Purchase corrective insoles promptly to restore your feet to their correct position.It is recommended to purchase insoles separately
preventive massage
Proper massage is an excellent way to prevent back problems.Massage with skilled hands:
- Improve blood circulation;
- Relieve muscle spasms;
- Enhance lymphatic drainage;
- Relax
It is recommended to have 1-2 massage sessions per year.You can learn how to self-massage.There are many different devices available today and it is easy to choose the best one and use it at home.For example, you can use a three-row hand massager with wooden knuckles to deeply exercise tense areas; you can use a smooth roller (up to 10 cm in diameter and 12 cm in length), lie on it, and use a slow rolling motion with your back.Kuznetsov's applicator not only stimulates bioactive points but is also an excellent massager in certain situations.Vibrating car seat covers are popular with drivers.Some people buy massage chairs to stretch their backs after a tiring day.However, all home massagers must be used after consulting a doctor.If your spine has already changed, using a vibrating massager can seriously exacerbate the problem.
Prevent falls
Falls and scrapes severely increase the risk of osteochondrosis.Therefore, you should exercise basic caution in icy conditions, on wet asphalt, in swimming pools, walking at dusk, in snow, when leaving public transportation, etc.
Older people can also fall at home.For them, bathrooms, toilets, and dark corridors become dangerous places.Therefore, it is very necessary to create a safe environment:
- Buy special equipment for your home - handrails, rubber mats;
- Use crutches 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 better yet, a shower instead of a tub.
Older adults should be taught special motor balance and coordination exercises.When you get up, you need to sit with your legs hanging for a few minutes before getting out of bed.
All of these simple precautions will help your spine stay healthy for years!