Prevention of osteochondrosis consists of avoiding factors that cause degeneration of spinal structures.This must be remembered from childhood - monitor your posture, lead a healthy lifestyle and exercise regularly.The more responsible a person is with their health, the lower the risk of developing spinal pathology.
Basic recommendations for preventing spinal diseases
The ideal prevention of osteochondrosis is weight correction and exercise.When osteochondrosis begins, losing weight and choosing exercise appropriate to your health status will help 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 sport should only be started after consulting a doctor.In addition to physical activity and conscious eating, there are several other important aspects that everyone should keep in mind to keep their spine healthy.
Fitness classes
At any age, you cannot give up physical education.Each person can do basic daily exercises.But before choosing a sport, you need to consult a specialist.Based on the analysis of physical health, a physiotherapist will help calculate the optimal load and suggest a specific type of sport and (or) a set of exercises necessary to stretch and heal the spine.You must follow the following recommendations:
- before class, you need to do a safe warm-up for 10 to 15 minutes, which is best 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 cannot exercise on a full stomach, you cannot exercise on an empty stomach (ideally, 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, from the age of 40, treat them with great caution;
- You should not bow deeply, do not 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 jerks;
- in gyms pay attention to the trainer, he must be competent and experienced, strictly follow all his instructions;
- it is important to monitor your breathing during exercise;inhalation must be deep and exhalation must be strong;
- during exercises, always listen to yourself, to your body's signals, move from simple to complex as your muscles are ready;
- follow the correct technique for executing 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, contraindicated exercises should be discussed with the instructor.
Give preference to Pilates, yoga, body balance and stretching.The spine will respond gratefully to gentle stretches;increase your flexibility, restore mobility and strengthen the muscular corset.You can't jump on a trampoline and land on your head alone without preparation, play team games with “back problems” or ignore the pain that appears during exercise.The body's main support requires and deserves an attentive and careful attitude.
Suitable load
Calculate the load.It must be regular, its increase must be gradual.Excessive stress causes great harm.It is better to repeat the exercise with a small weight than to immediately pick up a large weight.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 between both hands;
- do not wear a bag with a strap on one side, change it on the shoulder;
- If you go shopping frequently, buy a bag with wheels;
- when lifting the load, squat with your back straight, press it closer to your chest and stand up;
- do not lift loads exceeding 10 kg;
- during intense physical activity (dragging furniture, digging, weeding), use a special belt that stabilizes the spine;
Remember 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, lift your feet, tie your shoes, placing 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
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 advisable to glide in the water for as long as possible between arm movements.
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 as much as possible.Water aerobics should be done 2 to 3 times a week for 45 to 60 minutes.It helps to lengthen the spine painlessly and safely, and group exercises accompanied by music will charge you with joy and optimism.Even elderly people with obvious joint problems can practice water aerobics.
Balanced diet
There is no special diet for osteochondrosis.You must follow a healthy diet with your usual recommendations:
- eat more raw natural products, which retain vitamins and minerals as much as possible;
- limit salty, fatty, smoked and sweet foods;
- the diet should include nuts, fatty fish, legumes and cereals;
- monitor your weight and fight extra pounds.
Drinking regime
In order for the intervertebral discs to be elastic and elastic, the body must receive a sufficient amount of water.You shouldn't drink too much, but you should drink 1 to 1.5 liters a day.The volume of liquid increases with physical activity and heat.The water must be clean and still.
Organization of the workplace
People spend a lot of time at work.Office workers, IT technicians and cashiers stay 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;
- relieve excess tension by rubbing the neck, massaging the back of the head, massaging the shoulders;
- all furniture must be ergonomic - the height of the table and chairs must correspond to your height;
- It is advisable to place your feet on a support;
- remember to use pillows under your back, under your neck during long periods of sitting, use auxiliary devices that relieve stress on the spine;
- If possible, stand up as often as possible, stand on your toes, roll on your heels, etc.
Organization of a bedroom
The spine needs rest, the ideal time for this is to sleep.But quality sleep can only be achieved with the right mattress that accepts and supports the natural curves of the spine.Therefore, there are high demands when choosing an orthopedic mattress.The same applies to pillows, which will ensure the ideal 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 in orthopedic salons, do not hesitate, lie down on each mattress, choose the most comfortable one.Doctors advise choosing a semi-rigid mattress, but it largely depends on the person's body type, weight, age and gender.If you already have back pain, use pillows, cushions, place them under your lower back, under your knees, creating an ideal position for your spine.After sleeping, stretch, tense all your muscles, listen to your body, massage the small joints in your hands and only then get up (from the “side” position).
Quality shoes
Spine care should begin in 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 when walking will contribute to the curvature of the ridge.
At any age, choose shoes that are comfortable and appropriate for 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 pinch your toes.Timely purchase corrective insoles 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 with skillful hands:
- improves blood circulation;
- relieves muscle spasms;
- improves lymphatic drainage;
- relax
It is advisable to take massage courses 1 to 2 times a year.You can learn to do self-massage.Nowadays there are many different devices, among which it is easy to choose the ideal one and use it at home.For example, you can use a three-row manual massager with wooden knuckles 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 for bioactive points, but also an excellent massager in some cases.Vibrating car seat covers are popular among drivers.Some people buy massage chairs that stretch their back after a hard day.But all home massagers can only be used after consulting a doctor.If there are already changes in the spine, using a vibrating massager can seriously worsen the problem.
Fall Prevention
Falls and bruises seriously increase the risk of developing osteochondrosis.Therefore, basic caution should be exercised in icy conditions, on wet asphalt, in the swimming pool, when walking at dusk, in snow, when taking public transport, etc.
Elderly people can also fall at home.For them, the bathroom, the toilet, the dark corridor become risky places.Therefore, it is necessary to create a safe environment:
- purchase special devices at home - handrails, rubber mats;
- use a cane or even a walker;
- slippers must have rubber soles;
- there must be glasses and a flashlight on the bedside table next to the bed;
- There should be a rubber mat at the bottom of the bathtub, or better yet, replace the bathtub with a shower.
Elderly people should learn 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 hanging down.
All of these simple preventive measures will help keep your spine healthy for years to come!