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Prevention of osteochondrosis

Prevention of osteochondrosis consists of avoiding factors that cause degeneration of spinal structures.This should be remembered from childhood: monitor your posture, lead a healthy lifestyle and exercise regularly.The more responsible a person is regarding their health, the lower the risk of developing spinal pathology.

prevention of osteochondrosis

Basic recommendations for the prevention of spinal diseases.

The optimal prevention of osteochondrosis is weight correction and exercise.When osteochondrosis begins, weight loss and choosing exercises appropriate to the state of health help to stop the disease or its 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 be started only after consulting a doctor.In addition to physical activity and conscious eating, there are other important aspects that everyone should take into account to keep their spine healthy.

gym classes

At any age you cannot abandon physical education.Everyone can do basic daily exercise.But before choosing a sport, it is necessary to consult a specialist.Based on an 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, it is necessary to do a safe warm-up for 10-15 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, exercise should be stopped;
  • 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 should be performed very carefully and, from the age of 40, treated with great caution;
  • You should not bend down too much, 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 control your breathing while exercising;the inhalation should be deep and the exhalation should be forceful;
  • during exercises, always listen to yourself, to your body's signals, go from simple to complex as your muscles are ready;
  • follow the correct technique for making 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, it is advisable to 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 your flexibility, restore mobility and strengthen the muscle corset.You can't jump on a trampoline alone and land on your head 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.

Proper charging

Calculate the load.It must be regular and its accumulation must be gradual.Excessive stress causes great damage.It is better to repeat the exercise with a small weight than to take a large one immediately.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 use a bag with a shoulder strap on one side, change your shoulder;
  • If you go shopping frequently, get a bag with wheels;
  • when lifting the load, squat down with your back straight, press it closer to the 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;

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, ironing clothes);
  • when putting on boots, raise your feet, tie your shoes, and place your feet on the support;
  • Don't jump out of bed immediately after lying down, sit up for a few seconds before getting up.

Visit to the pool

Swimming is one of the most recommended sports.Orthopedists recommend 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 through 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.Aqua gymnastics should be done 2 or 3 times a week for 45 to 60 minutes.It helps to stretch the spine safely and without pain, and group exercises accompanied by music will fill you with joy 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;
  • Control your weight and fight against extra kilos.

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 between 1 and 1.5 liters a day.Fluid volume increases with physical activity and heat.The water must be clean and calm.

Workplace organization

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 you work:

  • change positions every 30-40 minutes;
  • relieve excess tension by rubbing your neck, massaging the back of your head, massaging your 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 cushions under the back, under the neck for long periods of sitting, use auxiliary devices that relieve stress on the spine;
  • If possible, get up as often as possible, stand on your toes, roll on your heels, etc.

Organization of a sleeping place.

The spine needs to rest, the ideal time for this is to 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 demands are placed on the choice of an orthopedic mattress.The same goes for pillows, which will ensure optimal head position so that stagnation does not occur during sleep.Take responsibility for organizing your sleeping space, listen carefully to the advice of business advisors of orthopedic salons, do not hesitate, lie on each mattress, choose the most comfortable one.Doctors recommend choosing a semi-rigid mattress, but a lot 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 sleeping, 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

Spinal care should begin in childhood.In addition to developing good posture, we must remember the important role that good quality footwear plays for the spine.Incorrect distribution of load on the sole when walking will contribute to curvature of the ridge.

At any age, choose comfortable footwear that adapts to the situation:

  • for sports, choose shoes 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 the toes.Purchase corrective insoles in a timely manner that return your feet to the correct position.It is advisable to purchase individual templates.

Preventive massage

Proper massage is an excellent prevention of back diseases.Massage in skilled hands:

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

It is advisable to take 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 optimal one and use it at home.For example, you can use a three-row handheld massager with wooden knuckles to deeply exercise a tight area;You can use a smooth roller (diameter up to 10 cm, length 12 cm), lie on it and make slow movements with your back.Kuznetsov's applicator not only irritates 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 aggravate the problem.

Fall prevention

Falls and bruises seriously increase the risk of developing osteochondrosis.Therefore, extreme caution should be taken in icy conditions, on wet asphalt, in the swimming pool, when walking at dusk, in the snow, when exiting public transportation, etc.

Older people can also fall at home.For them, the bathroom, the toilet and the dark hallway become places of risk.Therefore, it is necessary to create a safe environment:

  • purchase special devices at home: handrails, rubber mats;
  • use a cane or even a walker;
  • sneakers must have rubber soles;
  • on the nightstand next to the bed there should be glasses and a flashlight;
  • There should be a rubber mat at the bottom of the bathtub or, better yet, replace the bathtub with a shower.

Older people should be taught special exercises for balance and coordination of movements.When getting out of bed, before getting up, it is necessary to sit for a few minutes with your legs hanging.

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