Osteochondrosis is one of the most common diseases on our planet. It affects both women and men.
The peculiarity of the disease lies in the fact that under the influence of loads and other factors, the intervertebral discs become thinner and deformed. As a result, the blood vessels and nerve endings become entangled.
This phenomenon is accompanied by severe pain and decreased mobility of the person.
The content of the article
- The classic reasons
- What is prohibited
- And what will benefit
- Work and rest mode
- Workplace organization
- Physical exercise
- Complex LFK
- Features of the diet
- Massage technique
- Proper sleep
Classical causes
Most people are at risk of developingosteochondrosis, because it can provoke various factors:
- sedentary lifestyle;
- long sitting at the computer;
- excess weight;
- improper nutrition( lack of water and essential trace elements in the body);
- great physical activity and lifting weights;
- supercooling;
- infection;
- incorrect posture;
- metabolic disorders;
- spine trauma;
- hereditary predisposition.
Osteochondrosis gives a person a lot of discomfort and suffering. But the main danger of the disease lies in the fact that the cartilaginous tissue and nerve endings are not restored.
In other words, once faced with osteochondrosis, will "make friends" with him for life. Even with the proper treatment of 
from time to time, it will remind you of itself.
Osteochondrosis is a disease, the prevention of which must be dealt with in youth and do it all life.
In order to reduce the risk of osteochondrosis, in some cases a person needs to radically change his way of life.
Prevention of this disease includes complex actions that relate to nutrition, sleep, physical activity, posture and so on. Preventive actions should be aimed at reducing risk factors.
With the prohibition of
To reduce the likelihood of osteochondrosis, it is strictly forbidden:
- jerk to lift weights;
- perform any action when tilting the back( wash floors, lift bags, work and so on);
- to make sharp movements( jumps, body turns and so on);
- is a long time in one position( sit or stand);
- constantly stoop and be in the wrong position( the spine experiences great loads).
And what will benefit
Moderate physical activity and exercise( swimming, jogging or other sports) - excellent prevention of osteochondrosis. If you do not want to go in for sports or you do not have time, be sure to do gymnastics in the morning and warm-up or gymnastics throughout the day, especially when sitting for a long time at the computer.
It is necessary to walk more often outdoors. Hiking will strengthen the back muscles. You also need to monitor food, include in the diet foods containing chondoprotectors( jelly, jelly and others).
In the spring, take a multivitamin, so that the body does not feel the lack of vitamins and trace elements.
One of the main rules for the prevention of osteochondrosis is proper posture. The back should always be flat( for walking, standing, sitting and so on).
The mode of work and rest
People spend most of their time at work, so prevention of osteochondrosis should be done not only at home, but also in the workplace. An important role is played not only by the alternation of rest and work, but also by the proper organization of the workplace, especially for people working at the computer.
Regardless of the sphere of employment, every 30-40 minutes, take a short break for a few minutes. If you sit for a long time, you should walk during a break or do some simple exercises on the spot to relieve tension from the muscles and load from the back.
If the profession requires constant standing, you need to sit down from time to time. It is important that during rest the back is flat, and the feet are on the floor.
Workstation arrangement
For prolonged sitting it is important to choose a comfortable chair or chair. At work it is necessary to lean against the back as much as possible to relieve the load from the spine. The feet must be on the floor.
When working with a computer, the head should be straight. And for the prevention of osteochondrosis of the cervical and thoracic spine, hands should be placed no higher than the elbows. Otherwise, a constant muscle tension arises in the region of the scapula.
Drivers are recommended to put a special roller under their backs. It will help to remove the load from the muscles of the back as much as possible. It is also necessary that there is a head restraint. It not only relieve tension in the neck, but also protects against injuries during a sharp braking.
Physical Exercises
For moderation of osteochondrosis, moderate physical exertion is important. Danger is borne by excessive physical activity, and a sedentary lifestyle. With little activity, the muscles of the back, like other parts of the body, atrophy, and therefore lose the ability to keep the spine in the correct position.
In severe cases, the risk of injury increases, which can also trigger the development of the disease. Physical activity should be reasonable. To keep muscles in tone and reduce the risk of destruction of cartilage tissue, you should move in sufficient quantities daily.
Benefits:
- walking;
- swimming;
- charge.
And here it is better to give up weight. They will not benefit the spine. In the case when you have to lift the weights, you need to do it right.
To take a bag or other heavy load, sit down, and then straighten on your feet with a load. Do not bend over to pick up the bag. It is advisable to use suitcases and carts on wheels. When lifting heavily heavy things you need to use a special belt.
Complex LFK
The exercise of physical therapy will help to strengthen the muscular corset of the back and the communication device, which will become a good prevention of the disease.
When exercising exercise LFK muscle is not overworked. To prevent osteochondrosis of each department of the spine, it is necessary to perform different exercises.
Strengthen the back muscles in the lower back area with the following exercises:
- Place your hands on your hips, standing straight at the feet of the .Do the pelvis forwards and backwards( 10 repetitions).
- Lie on your back .Bend your knees and press against you. Repeat the procedure several times.
For prophylaxis of cervical osteochondrosis, perform the following actions: 
- Lie on the side .Raise your head and hold it in this position for 5 seconds. Do not more than 6 repetitions.
- Lying on the belly of , put your hands on the back of your head. Raise your head slowly. Put pressure on your hands. Repeat 3-4 times.
To reduce the risk of developing the disease in the thoracic region will help a simple hovering on the bar, during which the muscles manage to relax.
To select a set of preventive exercises LFK will help a specialist.
Features of the power mode
Improper diet can trigger the development of the disease, so you need to monitor your diet. It is necessary to refuse or to minimize the consumption of salt, sugar, sweets and confectionery, fatty foods.
Easily digestible carbohydrates( flour and sweet products) contribute to the removal of calcium from the body. In addition, improper nutrition contributes to a set of excess weight and increased strain on the spine.
The following products must be present in the diet:
- vegetables and fruits( sources of vitamins);
- cereals( energy sources);
- meat and fish( sources of proteins and minerals);
- dairy products( sources of calcium and other essential trace elements);
- foods rich in fiber( essential for proper bowel function and metabolism);
- products containing chondoprotectors( improve the properties of cartilaginous tissue).
Massage Technique
Massage helps relieve muscle tension, and also strengthen them. Also, massage promotes the restoration of blood supply in the spine, which improves the nutrition of the cartilaginous tissue. Massage should be entrusted to a specialist. It is better to conduct courses.
Improving blood circulation will also help the contrast shower or intensive wiping with a towel. Between the massage courses you can do self-massage. How to do it correctly, it is better to find out from the masseur.
Correct sleep
The time when the spine is resting falls on a dream. But often because of the wrong position of the body, the spine and the muscles surrounding it do not rest even at night.
To fix this, it is advisable to give preference to orthopedic mattresses that take the form of a body. Do not sleep on too soft beds, as well as on air mattresses, in hammocks.
Orthopedic pillow - and your sleep will be therapeutic. ..
To prevent cervical osteochondrosis, you need to choose the right pillow. Good fit orthopedic pillow or special roller that keeps the head in the right position during sleep. It is necessary to choose moderately soft, rectangular cushions.
Do not forget to treat any infectious and inflammatory disease in a timely manner. Reduced immunity and poor health, in which most people begin to slouch, increase the risk of pathology. Avoid hypothermia.
Osteochondrosis is an insidious disease. Prevention of this ailment should be addressed in youth, and not with the appearance of the first pain in the back. A comprehensive approach and a change in life habits will help to avoid encountering this unpleasant disease.
