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Prevention of osteochondrosis

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

prevention of osteochondrosis

Basic recommendations for the prevention of spinal diseases

Optimal prevention of osteochondrosis is weight correction and exercise.When osteochondrosis begins, weight loss and the choice of exercises adapted to the state of health help to 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 other sport should be started only after consulting a doctor.Apart from physical activity and mindful 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.Everyone can do basic daily exercises.But before choosing a sport, you must consult a specialist.Based on an analysis of physical health, a physiotherapist doctor will help calculate the optimal load and offer a specific type of sport and (or) a set of exercises necessary for stretching and healing the spine.You must respect the following recommendations:

  • before class you need to do a safe warm-up for 10-15 minutes, it is better to start with stretching;warming up will adjust 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 (it is ideal to eat slow carbohydrates with the addition of a small amount of protein 2-3 hours before training);
  • Twisting exercises should be performed very carefully, and after 40 years, treat them with great caution;
  • Don’t bend down 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 must be fluid, without jerks;
  • 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 when doing exercises;the inhalation should be deep and the exhalation should be strong;
  • during exercises, always listen to yourself, the signs of your body, move from simple to complex as your muscles are ready;
  • follow correct technique to perform 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 which exercises are contraindicated.

Focus on Pilates, yoga, body balance and stretching.The spine will respond gratefully to gentle stretches;they increase flexibility, restore mobility and strengthen the muscular corset.You cannot jump on a trampoline and flip 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 charge

Calculate the load.It must be regular, its increase in power must be gradual.Excessive stress causes great damage.It is better to repeat the exercise with a small weight rather than immediately taking on 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 between both hands;
  • do not carry a bag with a strap on one side, change shoulders;
  • If you shop frequently, get a wheeled bag;
  • when lifting the load, squat with a straight back, bring it closer to your chest and stand up;
  • do not lift loads exceeding 10 kg;
  • during intense physical activity (dragging furniture, digging, weeding), wear a special belt that stabilizes the spine;

Don't forget the load exerted on the vertebrae on a daily basis:

  • 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 your shoes, placing your feet on the support;
  • do not immediately jump out of bed from a lying position, sit down 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 muscle groups will be involved, but it is especially useful to swim on your back and side.It is advisable to slide in 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 reduced as much as possible.Aquatic 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 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 must 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 and sweet foods;
  • the diet should include nuts, fatty fish, legumes and cereals;
  • watch 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 a lot, but you should drink 1 to 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 the same position for a long time.A fixed posture is very harmful to the spine!How to help your back while you work:

  • change position every 30 to 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 match your height;
  • It is advisable to place your feet on a support;
  • remember to use bolsters under your back, under your neck during long periods of sitting, use auxiliary devices that relieve the spine;
  • If possible, get up as often as possible, stand on your tiptoes, roll on your heels, etc.

Organization of a sleeping place

The spine needs rest, the ideal time for this 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, the choice of an orthopedic mattress is subject to great demands.The same goes for pillows, which will ensure optimal head position so that there is no stagnation during sleep.Take responsibility for organizing your sleeping area, 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 it depends a lot on the person's body shape, 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 sleeping, stretch, tense all your muscles, listen to your body, massage the small joints of your hands and only then get up (in the “side” position).

Quality shoes

Caring for the spine should start from childhood.In addition to developing good posture, we must not forget the important role of quality shoes for the spine.Improper distribution of the load on the sole when walking will contribute to the curvature of the crest.

At any age, choose shoes that are comfortable and appropriate to the situation:

  • for sport, choose sneakers with shock absorbers,
  • avoid high heels every day,
  • if you walk a lot at work, buy orthopedic shoes

Don't buy shoes to grow taller.The toe of the shoe should not squeeze your fingers.Timely purchase corrective insoles that will return your feet to the correct position.It is advisable to purchase individual insoles

Preventive massage

A good massage is an excellent prevention of back diseases.Massage in skillful hands:

  • improves blood circulation;
  • relieves muscle spasms;
  • improves lymphatic drainage;
  • relaxes

It is advisable to carry out massage courses 1-2 times a year.You can learn to do self-massage.Today there are many different devices, among which it is easy to choose the most suitable one and use it at home.For example, you can use a three-row manual massager with wooden joints to deeply work a tight area;you can use a smooth roller (diameter up to 10 cm, length 12 cm), lie on it and perform 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.Vibrant car seat covers are popular among drivers.Some people buy 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, using a vibrating massager can seriously aggravate the problem.

Fall prevention

Falls and bruises significantly increase the risk of developing osteochondrosis.Therefore, you should exercise basic caution on icy conditions, on wet asphalt, in the swimming pool, when walking at dusk, in snow, leaving public transport, etc.

Elderly people can also fall at home.For them, the bathroom, the toilets, the dark corridor become risky places.It is therefore 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 bathtub, or better yet, replace the bathtub with a shower.

Older people should learn special exercises for balance and coordination of movements.Getting out of bed, before getting up, you should sit for a few minutes with your legs hanging down.

All of these simple preventive measures will help keep your spine healthy for many years!