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Prevention of osteochondrosis

Prevention of osteochondrosis is the avoidance of factors that cause degeneration of spinal structures.This should be remembered from childhood - watch your posture, develop a healthy lifestyle and exercise regularly.The more responsible a person is for his health, the lower the risk of developing spine pathology.

prevention of osteochondrosis

Basic recommendations for the prevention of spinal diseases

Optimum prevention of osteochondrosis is weight correction and exercise.When osteochondrosis begins, losing weight and choosing exercises that are appropriate for health will help to stop the disease or long-term remission.But not all sports are good for the spine, especially if the 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 nutrition, there are many other important aspects that everyone should keep in mind in order to have a healthy spine.

Gymnastics classes

Physical education cannot be given up at any age.Everyone can do the basic daily exercises.But before choosing a sport, you should consult a specialist.Based on the analysis of physical health, the physical therapist helps to calculate the optimal load and suggests a specific type of sport and (or) a series of exercises necessary to stretch and heal the spine.You should follow the following recommendations:

  • before class, you need to do a safe warm-up for 10-15 minutes, which should start with better stretching;the warm-up tunes the body and prepares it for stress;
  • if pain occurs during exercise, you should stop exercising;
  • you can't train on a full stomach, you can't train on an empty stomach (it's ideal if you consume slow carbohydrates with the addition of a small amount of protein 2-3 hours before training);
  • Twisting exercises should be performed very carefully and treated with great care after the age of 40;
  • Do not bend deeply, do not try to touch your neck with your chin;You cannot tilt your head in the opposite direction, try to reach the back of the head with the back of your head;
  • movements should be smooth, without jerking;
  • in fitness clubs, pay attention to the trainer, be competent and experienced, strictly follow all his instructions;
  • it is important to pay attention to breathing while performing exercises;the inhalation should be deep and the exhalation powerful;
  • during exercises, always listen to yourself, to your body's signals, progress from simple to complex as your muscles are ready;
  • follow the correct technique of performing physical elements;
  • change the set program so that the body does not get used to the same loads;
  • during exacerbation, take a break from classes;
  • When the first signs of osteochondrosis appear, you should discuss with the instructor the exercises that are contraindicated.

Prioritize Pilates, yoga, body balance and stretching.The spine responds gratefully to gentle stretches;they increase its flexibility, restore mobility, strengthen the ligaments.You can't jump on the trampoline and go over your head without preparation, play team games with "back problems" or ignore pain during training.The main support of the body requires and deserves an attentive and careful attitude.

Adequate load

Calculate the load.It should be regular, its structure should be gradual.Excessive stress causes great damage.It is better to repeat the exercise with a small weight than to immediately take a large one.You should not feel pain after or during exercise.

Basic rules for handling heavy objects

  • if you are carrying something heavy, distribute the load evenly in both hands;
  • don't carry a bag with a shoulder strap on one side, replace the shoulder;
  • If you go shopping often, buy a wheeled bag;
  • when lifting weights, squat down with a straight back, press closer to your chest and rise;
  • do not lift a load of more than 10 kg;
  • during heavy physical activity (pulling furniture, digging, weeding), wear a special belt that stabilizes the spine;

Do not forget 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 your spine without support (when brushing your teeth, for example when ironing clothes);
  • when putting on boots, raise your feet, lace your shoes, place your feet on the stand;
  • don't jump out of bed immediately, sit for a few seconds before getting out of bed

A visit to the swimming pool

Swimming is one of the most recommended sports.Orthopedists advise you to swim in different styles, in which large muscle groups are involved, but it is especially useful to swim on your back and side.It is advisable to glide in 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 dives into 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 fill you with joy and optimism.Even seniors with obvious joint problems can practice water aerobics.

A balanced diet

There is no special diet for osteochondrosis.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, fatty fish, legumes and cereals;
  • watch your weight and fight the extra pounds.

The drinking order

In order for the intervertebral discs to be elastic and flexible, 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 amount of fluid increases with physical activity and heat.The water should be clear and still.

Workplace organization

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 to the spine!Here's how you can help your back while working:

  • change position every 30-40 minutes;
  • relieve excessive 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 advisable to put your feet on a stand;
  • do not forget to use a support under your back, under your neck, if you sit for a long time, use aids that relieve stress on the spine;
  • Stand up as often as possible, rise on your toes, roll on your heels, etc.

Organization of accommodation

The spine needs rest, the ideal time is sleep.But quality sleep can only be achieved on a suitable mattress, one that accepts and supports the natural curves of the spine.Therefore, high requirements are placed on the selection of an orthopedic mattress.The same applies to pillows, which ensure an optimal head position so that there is no stagnation during sleep.Take responsibility for the organization of your sleeping place, listen carefully to the advice of sales consultants of orthopedic salons, do not hesitate, lie down on any mattress, choose the most comfortable one.Doctors advise to choose a semi-firm mattress, but a lot depends on the person's body type, weight, age and gender.If your back already hurts, use pillows, pillows, place them under the lower back, under the knees, creating an optimal position for the spine.After sleeping, stretch, stretch 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

Care of the spine should begin in childhood.In addition to developing good posture, we must remember the important role of high-quality shoes in the spine.Incorrect distribution of the load on the sole during walking contributes to the curvature of the spine.

At any age, choose comfortable shoes that suit the situation:

  • choose shock-absorbing shoes 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 to restore your feet to the correct position.It is advisable 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;
  • relaxes

It is advisable to hold a massage course 1-2 times a year.You can learn how to self-massage.Today there are many different devices, from 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 the 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 to stretch their backs after a hard day.But any home massager can only be used after consultation with your 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, basic caution must be exercised in icy conditions, on wet asphalt, in a swimming pool, at dusk, in snow, when leaving public transport, etc.

Elderly people can also fall at home.For them, the bathroom, the toilet, the dark corridor become a place of risk.Therefore, a safe environment must be created:

  • buy special equipment at home - barriers, 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, if we replace the bath with a shower.

Older people should be taught special balance and movement coordination exercises.When you get out of bed, before you get up, you should sit for a few minutes with your legs dangling.

All these simple preventive measures will help you keep your spine healthy for many years to come!