Recommend
Official website Motion Free

Prevent osteoarthritis

Preventing osteochondrosis is avoiding factors that cause spinal structural degeneration.This must be remembered from childhood - monitor your posture, form a healthy lifestyle and exercise regularly.The more responsible a person is for his health, the lower the risk of developing pathology in the spine.

Prevent osteoarthritis

Basic recommendations for preventing spinal diseases

The optimal way to prevent osteoarthritis is to regulate weight and exercise.When osteonecrosis begins, losing weight and choosing exercises appropriate to your health condition will help prevent the disease or achieve long-term remission.But not all sports are good for the spine, especially when the pathological process has already begun.Therefore, gymnastics or any sport should only be started after consulting your doctor.Apart from physical activity and conscious eating, there are some other important aspects that every person should keep in mind to keep their spine healthy.

Fitness class

At any age, you cannot give up on physical education.Everyone can do basic daily exercise.But before choosing a sport, you need to consult a specialist.Based on the analysis of physical health, the physiotherapist will help calculate the optimal load and recommend a specific type of sport and (or) a set of necessary exercises to stretch and heal the spine.You should adhere to the following recommendations:

  • Before going to class, you need to warm up safely for 10-15 minutes, it is better to start with stretching;Warming up will regulate the body and prepare it for stress;
  • If you experience pain when exercising, you should stop exercising;
  • you cannot exercise on an empty stomach, you cannot exercise on an empty stomach (ideally, slow carbohydrates should be eaten with the addition of a small amount of protein 2-3 hours before exercise);
  • Twisting exercises must be done very carefully, after the age of 40 you must be very cautious;
  • You should not bend too deeply, do not try to touch your neck to your chin;You cannot tilt your head in the opposite direction, try to bring your head back;
  • Movement should be smooth, without jerks;
  • in fitness clubs, pay attention to the trainer, he must be competent and experienced, strictly follow all his instructions;
  • It's important to monitor your breathing while exercising;Inhale must be deep and exhale must be strong;
  • During exercise, always listen to yourself, your body's signals, moving from simple to complex when your muscles are ready;
  • carry out the correct technique for performing physical elements;
  • change the established program so that the body does not get used to similar loads;
  • during exacerbations, stay away from school;
  • When the first signs of osteoarthritis appear, you should discuss with your instructor about contraindicated exercises.

Prioritize practicing Pilates, yoga, body balance and stretching.The spine will respond positively to gentle stretches;they increase flexibility, restore mobility and strengthen the corset.You can't jump on a trampoline and fall over your head without preparation, play team games when you have "back problems" or ignore the pain that appears when exercising.The main support of the body requires and deserves an attentive and careful attitude.

Load just enough

Load calculation.It must be steady, its building must be gradual.Excessive stress causes great harm.It is better to repeat the exercise with light weights than to immediately start with heavy weights.There should be no pain after or during exercise.

Basic principles when handling heavy objects

  • If you are carrying a heavy object, distribute the load evenly across both hands;
  • Do not wear a bag with a shoulder strap on one side, switch shoulders;
  • If you often go shopping, buy a bag with wheels;
  • when lifting the load, squat down, back straight, press close to the chest and lift up;
  • Do not lift loads exceeding 10 kg;
  • During heavy physical activity (pulling furniture, digging, weeding), wear a special belt that helps stabilize the spine;

Remember about the load on the vertebrae in everyday life:

  • Do not talk on the phone for hours, hold the phone between your shoulder and neck;
  • do not bend your spine without support (eg when brushing your teeth, when ironing);
  • When wearing boots, you must raise your feet, tie the shoelaces, and place your feet on the support;
  • Don't jump out of bed immediately from a lying position, sit for a few seconds before getting out of bed

Visit the swimming pool

Swimming is one of the most recommended sports.Orthopedists advise swimming in different strokes, in which case many muscle groups will be involved, but swimming on the back and on the side will be especially useful.You should glide through the water as long as possible between swings.

Doctors strongly 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 to the maximum.Water gymnastics should be performed 2-3 times a week for 45-60 minutes.It helps stretch the spine painlessly and safely, and group exercises accompanied by music will bring you joy and optimism.Even older people with obvious joint problems can do water aerobics.

Balanced diet

There is no special diet for osteonecrosis.You should follow a healthy diet with the usual recommendations:

  • eat more raw natural products, retaining vitamins and minerals as much as possible;
  • Limit salty, fatty, smoked, and sweet foods;
  • The diet should include nuts, fatty fish, legumes and cereals;
  • Monitor your weight and fight excess kilos.

Drinking regimen

In order for the intervertebral discs to have good elasticity, the body must be provided with enough water.You should not drink much but should drink 1-1.5 liters per day.Fluid volume increases with physical activity and temperature.The water must be clean and still.

Organize the workplace

People spend a lot of time at work.Office workers, computer technicians, and cashiers work in one location for long periods of time.Fixed posture is very harmful to the spine!How you can support 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 correspond to your height;
  • Your feet should be placed on a support;
  • Remember to use cushions under your back and neck when sitting for long periods of time, and use auxiliary devices to help reduce stress on the spine;
  • If possible, stand up as often as possible, stand on your toes, roll on your heels, etc.

Organize sleeping area

The spine needs to rest, the most ideal time for it 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, great demand is placed on the selection of orthopedic mattresses.The same applies to the pillow, it will ensure optimal head position so as not to stagnate during sleep.Take responsibility for arranging your sleeping place, 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-firm mattress, but much depends on the person's physical condition, weight, age and gender.If you already have back pain, use pillows and cushions, placing them under the lower back, under the knees, creating an optimal position for the spine.After sleeping, stretch, tense all the muscles, listen to the body, massage the small joints of the hands and only then stand up (through the “tilted” position).

Quality shoes

Spine care should start in childhood.In addition to developing good posture, we must remember the important role of high-quality shoes for the spine.Incorrect distribution of the load on the sole when walking will contribute to the curvature of the ridge.

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

  • for sports, choose sneakers with shock absorption,
  • avoid high heels in daily life,
  • If you walk a lot at work, buy orthopedic shoes

Don't buy shoes to grow.The tip of the shoe should not squeeze your fingers.Buy insoles in time to get your feet in the right position.It is recommended to purchase pads individually

Preventive massage

Proper massage is a great way to prevent back diseases.Massage with skillful hands:

  • improves blood circulation;
  • reduces muscle spasms;
  • enhance lymphatic drainage;
  • relax

Massage courses should be performed 1-2 times a year.You can learn how to 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 hand massager with wooden knuckles to work deeply into areas of tension;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 not only irritates biologically active points, but is also an excellent massage tool in some cases.Vibrating car seat covers are popular with drivers.Some people buy massage chairs to relax their backs after a hard day.But all home massagers can be used only after consulting a doctor.If the spine has already undergone changes, using a vibrating massager may make the problem worse.

Prevent falls

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

Elderly people can also fall at home.For them, bathrooms, toilets, and dark hallways become dangerous places.Therefore, it is necessary to create a safe environment:

  • purchase special equipment at home - handrails, rubber mats;
  • use a cane or even a walker;
  • Sandals must have rubber soles;
  • There should be glasses and a flashlight next to the bed;
  • There should be a rubber mat at the bottom of the bathtub, or better yet, replace the bathtub with a showerhead.

Older people should be taught special exercises to maintain balance and coordination of movements.When you get out of bed, before standing up, you need to sit and swing your legs for a few minutes.

All these simple precautions will help keep your spine healthy for many years!