The spine is the support of a person, and the joints are a kind of mechanism for bringing the body into motion. That is why the spine and joints are called the locomotor apparatus( ODA).
Unfortunately, during life people pay little attention to the state of their spine and joints, which leads to a variety of problems and diseases that make life difficult.
Since the childhood, non-compliance with the rules of posture prevention, lack of activity and sports exercises can lead to scoliosis, but at an older age, especially after forty years, all diseases associated with a previously damaged musculoskeletal apparatus get out: hernia, arthrosis, osteochondrosis.
Contents of the article
- What dangers threaten the ODA and why?
- What is good for joints and spine health
- Fundamentals of proper nutrition
- Wellness techniques
- Preservation of posture is a task number
- LFK - your spine is dreaming about it
- Yoga - the thing is fine
- Sleeping rules
- Rules of lifting
- How to exercise in the gym
- Drythe result - for those who are too lazy to read a lot of
What dangers threaten the ODA and why?
In order to combat the problems of the joints and the spine, it is necessary to understand what factors can adversely affect them and what it can lead to:
- Extra weight .It would seem, how can superfluous kilograms affect the spine? And it turns out to be the most immediate. The doctors have proven that even an extra 500 grams can lead to a displacement of the vertebrae. Weight above the norm of more than one kilogram is a constant load, which presses on the spine and affects the joints. Excess weight and unregulated loads can lead to injuries in the intervertebral discs: displacement, hernia. Also, pain and discomfort can be associated with the infringement of the spinal nerves. Fatty lining on the abdomen can lead to a lack of mobility of the spinal column due to inactive lifestyle.
- Incorrect back position when sitting and simultaneous weight load provoke the development of scoliosis - curvature of the spine. Thus, the musculoskeletal system adapts to the conditions, choosing the most comfortable position, while at the same time spoiling the posture and human health.
- Osteochondrosis - loss of elasticity, shape and consistency of cartilage, caused by a sedentary lifestyle and overweight.
- Arthrosis and arthritis can develop as a result of strokes, bruises, and overweight .Joints in the literal sense of the word simply collapse under the pressure of these factors.
- Osteoporosis - increased brittleness of the skeleton, which can occur in any of the departments of the spine.
- Radiculitis is a disorder of the spine, associated with damage to the roots of the spinal cord.
What is good for the health of the joints and spine
Wise men in ancient times said that while the spine is healthy, the person is healthy.
Unfortunately, modern man is subject to numerous tests that do not have the best effect on the health of the musculoskeletal system: polluted air, sedentary lifestyle, excessive loads, malnutrition and lack of vitamins are just some of the factors that can lead to problems withspine and joints.
In order to prevent the development of diseases, one must constantly take care of health and revise the way of life, removing bad habits from his routine.
At the same time, undoubted benefit for the ODA will be:
- Workout for joints: it should be the daily morning component of your exercise. Small physical exercises will improve blood flow and prepare the body for an active day.
- Wellness practice of the East : Yoga, Qigong.
- Walking is the most basic thing that you can do, but at the same time improve your musculoskeletal system. If a person is really concerned about the condition of the joints, it is necessary to bring the running into the daily routine, and if this is impossible for some reason, then walking. The daily rate is 10 000 steps. If this rule is ignored, build-ups appear in the joints of the knees, which in time only increase and eventually lead to complete immobility.
- Proper nutrition is an important part for the health of the body. Enough nutrients, vitamins and trace elements.
- Folk remedies , with which you can remove the pain and improve the body will not be superfluous in the therapy and prevention of diseases of the musculoskeletal system.
Basics of proper nutrition
To strengthen the spine and joints, you should monitor your diet and exclude some foods from it: baked goods from white wheat flour, included in this list and pasta( exception - hard wheat varieties).
Also in the list of "non grata" it is necessary to introduce products of long-term storage: smoked, dried meat, fish, preserves, marinades. Do not often introduce into the diet and processed grains: rice, oatmeal.
Food useful for the spine and joints should be balanced, therefore it is impossible to completely exclude any products of 
, it is necessary only to minimize it.
As for useful products, you need to make a bet - it's fruits, vegetables in fresh form, greens.
To obtain the necessary calcium, be sure to eat dairy products, and given that this vitamin is well absorbed with phosphorus, it is very important to bring in the menu and fish, as well as foods rich in vitamins C, D, E.
Wellness
In the practice of treating diseasesspine and joints, as well as for the prevention of disturbances, there are many healing techniques, thanks to which you can strengthen your musculoskeletal system: some are recognized by medicine, others are not, but you can only draw conclusionsafter their use and achieve certain results.
- The Dorn technique was developed by the healer about forty years ago, but has never been recognized as an official medicine, although many therapists use Dorn's knowledge to adjust the length of the legs( every second on the ground has deviationsin the length of the legs to 4 centimeters), to relieve the pain in the back and joints, to improve the entire body. With the help of mild pressing of the thumbs, massage is performed along the meridian lines of the spine. Thus, you can get rid of 80% of all diseases associated with the spine and joints.
- The techniques of Dr. Bubnovsky do not represent anything complicated, they are easily doable at home. The most important thing is the
condition - to achieve the maximum effect, perform the correct exercises for the necessary muscle groups. What is characteristic, doing exercises is necessary even if the muscles hurt. In order to remove the inflammation in the muscles, they must be cooled. After completing all the settings you should rest. In such a simple way, you can not only recover from the injuries suffered, but also get rid of virtually all diseases of the joints and spine. In order for the technique to be more effective, supplement it with healthy nutrition, hardening, walking barefoot, visiting the sauna, walking in the fresh air, sleeping with an open window throughout the year.
Posture is a task number
Posture is the position of a person in a relaxed straightened state without special muscle effort. By posture, one can judge the state of human health, and its curvature can lead to changes: gastrointestinal tract, mobility of internal organs and systems, negatively affect the diaphragm, the central nervous system.
Incorrect posture results in improper posture in the workplace, pregnancy, obesity, poor physical condition, hip dislocation, early or advanced age.
To avoid defects of posture, it is worth taking care from the very childhood:
- to work out the correct mode of the day and start the morning with charging;
- perform exercises to strengthen all muscle groups;
- work on remembering the posture of correct posture;
- rational load on the spine;
- hardening: douche, contrast shower, walking barefoot;
- proper nutrition.
LFK - your spine is dreaming about it.
Therapeutic physical training is a complex of activities for the return of a person's ability to work: treatment of organs and systems by combining perfectly matched physical exercises( individual character), surgical, medicinal, conservative methods and therapeutic nutrition.
In order to achieve the desired results, do not neglect the rules:
- all exercises occur under the supervision of a doctor;
- the load should increase gradually and depending on the condition of the individual patient;
- is not worth doing the drills abruptly;
- with increasing pain the load should be reduced;
- physical training should be regular.
Yoga - the East is a delicate matter
Yoga exercises are based on holding the asanas in a static position and repeating them every day. The effect of training is achieved due to the fact that in certain positions the internal disc pressure is reduced in both affected and healthy disks.
Thanks to the training, the elasticity of the tissues increases muscular and ligamentous, which leads to an increase in the mobility of each part of the back. It is important to repeat the exercises daily under the supervision of a qualified trainer( doctor) to avoid overloading.
If all the asanas are performed correctly, the undeniable effect will be visible very soon: muscle strength and stretching will increase.
Sleeping rules
For problems with the spine and joints, it is important to choose a high-quality orthopedic mattress and pillow for full sleep, which will hold the head and cervical vertebrae during sleep.
In case of problems with the posture, the mattress should be quite stiff, but if a person is worried about disks sleeping on a hard one, the mattress should fix the position of the body and be of medium stiffness. Sleep is needed about eight hours a day to reboot your body.
Rules of lifting the gravity of
In order to properly lift a heavy object and not damage your back, you must follow the rules: 
- before lifting the load, stand in front of him and sit down, straining the leg muscles: the back should be even;
- further one hand lift the load, and the second grasp it;
- then get up, straining your legs, pull the pelvis;
- the load is located in the center of the trunk, if the load is heavy and it can be divided, distribute it in two parts, do not overload the uneven posture.
How to exercise in the gym
Physical exercises in case of problems with the musculoskeletal system are necessary, and it is desirable, if it will be the training in the gym, as you will be under the constant supervision of a specialist who will adjust the load.
Remember that with problems with the spine and joints, you can not give a big load at once: it must be gradual. If as a result of any features or habits there is a skew of one side( for example, as a result of carrying a bag or weights in one hand), the opposite side will have to work more.
When you come into the hall remember that the muscular corset is the support of your spine!
For the health of the joints and the spine, there must be walking, and even better - running. If you do not neglect walking tours, your joints will constantly work, and, consequently, build-ups will not stagnate and will not develop.
The dry result - for those who are too lazy to read a lot of
To keep the locomotor system running and working "like an hour", several rules should be observed: 
- eat right;
- do physical exercises;
- sleep on a level surface for a sufficient amount of time;
- do not overdo it;
- do not make sudden movements.
Enemies of healthy joints and spine have:
- unbalanced diet and bad habits;
- excess weight;
- sedentary work;
- a sedentary lifestyle;
- injury;
- sustained loads;
- supercooling;
- stress;
- inflammatory processes and infectious diseases.
Spoil the posture and bring the locomotor system to any problem - it's a matter of time, so if you do not stick to the basic rules of a healthy lifestyle, prepare for serious problems with the joints and spine.
If such an outcome does not suit - your path should lie through the gym, a balanced diet and love for your body.
