Spine is the basis of our skeleton to which muscles are attached. In fact, the spine is the basis of all our body. Maintaining it in a healthy state is favorable in the state of the whole organism. However, unfortunately, we often begin to take care of the health of the spine, when they felt the first signs of the disease. Our site offers you simple tips, using which, you warn many diseases of the spine and save his health for a longer period.
Influence of sedentary work
What is the same as a large number of spine diseases these days? It used to be believed that only severe physical work can cause damage to the spinal column, but now it has been established that widespread motionless, «Sitting» work brings much more harm.
It is known that people having «Sitty» work, have a much greater risk of developing diseases of the spine. And not wonder, because during the fixed many hours of seating, all the fluids of the body occurs, which, in addition to the impending osteochondrosis, leads to a number of other diseases, such as obesity, gynecological diseases in women, prostatitis In men and problems with vision. Long seating also leads to the tension of the muscles of the back, which aggravates the problems with the spine.
Hypodynamia (insufficient motor activity), incorrect postures during the seat at the table lead to a huge number of diseases: osteochondrosis, radiculitis, scoliosis. You can avoid this whole, actively engaged in sports: visiting the pool, gym, right feeding and using a massage therapist.
Spinal health factors
The health factors of the spine include Proper nutrition, sufficient motor activity, gymnastics for spine and compliance with safety measures at elevated loads.
In hypodynamine, it is necessary to invent additional opportunities to move. Training your muscles «between this and then». Work out the habit of entering the balcony or outside every hour of the day. Forget about the elevator, train, climbing down the steps. Do mini charging at least 5 minutes for each hour.
Huge harm is engaged in high heels. Dear women, if you have a suspicion of deterioration of your spine health, forget about high heel. Beauty beauty, and health is more expensive.
Every day, be sure to start with a small gymnastics. Especially favorably acting exercises on the muscles of the back, but do not forget about the press. Pumpped press helps «Keep» Spine in front.
Well acts on the spine Whisening on the horizontal bar. Due to this, the spine stretches under its own weight, the distance between the vertebrae increases. Nowadays, there is a large selection of simulators that help spine stretching.
It is noticed that smoking people are usually more problems with the spine than non-smoking. Bring a healthy lifestyle, and this is favorable on your body.
How to sit right
As already mentioned, «sedentary» working day addicted to our health. How to sit to make the load on the spine most easily?
Be sure to sit smoothly, do not hurt. Try not to distort a long time in one place. Make a small workout for 5-10 minutes every hour. Arrange your workplace so that you need to get up, for example, put the printer away from the table.
I recommend readers our site to pay attention to what is sitting in what position. Do not stay in one post more than 15 minutes, constantly change the position of the legs, hands and bodies. Try to put the computer right in front of yourself, and not on the side to get rid of ourselves from the need to unnaturally turn your head aside.
Get yourself the most comfortable chair, which will repeat all the natural bends of the body, for example, a chair similar to the automotive. Adjust the height of your chair or chair, it should be approximately at the knee level. Your seat should be as comfortable as possible, do not squeeze the muscles of the buttocks, legs. Make your clothes, for example, narrow jeans, also not squeezed the fabrics of the legs, joints and spine.
If during your work you are forced to sit for several hours driving a car, then buy yourself special orthopedic pillows and lining to maintain the spine in the right position.
Try part of your daily work while standing, for example, get up when you talk on the phone. Even if you at least 10 minutes from each working hour you will walk or stand, it will already have a useful impact on the body as a whole.
How to stand right
Learn how to stand it is also important as sitting and lying. The most important thing is to try to eliminate the voltage in the spine, muscles and joints.
Do not wait until your legs will be covered, more often change the pose. If there is an opportunity, it is better to like a little, stretch or spin back muscles. If there is no possibility, alternately transfers the weight on one leg, then another, so as not to have time to feel fatigue.
Natural for the spine Pose, it is not when you stand, giving out the chest with a wheel and moved back shoulders. This posture contributes to the back of the muscles of the back. Much more favorable for the spine Pose, if you stand smoothly, slightly lower the chin and pull the buttocks.
In order to stand correctly, it is necessary to use the right shoes. We have already spoken about the dangers of heels. It is best to choose a comfortable orthopedic shoe without a heel.
If you have often to stand flaking, for example, when washing the floor with a mop or cleaning with a vacuum cleaner, try to make a vacuum cleaner handle or mops longer to minimize the slope. If you have «Standing» Work, during which you are forced to be constantly leaning or bend, for example, you are a massiveness, then learn how to stand in the correct position: Moves during the massage, cleaning the vacuum cleaner and T.D. should not occur at the expense of flexion and extension of the spine, but mainly due to the work of the legs. To do this, bend a bit in the knees and make movements in the knee and hip joints.
How to lie correctly
In order for your spine to remain healthy for many years, use an orthopedic mattress and pillow during sleep. The mattress should be moderately tough, that is, not allowed the extra deflection of the spine, but also not to be «like a board». The pillow should not be too high, the head must lie in the position as close to the physiological bending of the neck. If for some reason you can't do it - try using a cushion under the neck instead of a pillow. When using a roller, the head occupies a convenient natural position, the bloodstream is difficult in the neck and the head, do not twist and the vessels feed on the brain are not cleared. If you suffer from headaches, the high probability that they will pass after the use of the roller.
Try not to sleep on the stomach, turning your head aside. With this posture there is a great opportunity to pinch artery bringing blood in the brain.
After the alarm clock ranked in the morning, do not jump out the bed too fast. Make a small gymnastics, pull out and only after that neatly stand up.
How to lift and carry gravity
The biggest damaging effect on the spine is due to improper weight of weights:
- You can not twist the spine while lifting weights is one of the most dangerous movements;
- If you can not raise the severity and choose between «Cheat» and «push», It is uniquely better to push, it is much safer for the back;
- It is not necessary to lift hard «Spine», but «feet». That is, if you want to raise a heavy box, then you need to sit down with a straight spine, take a box and disperse legs, get up. If you are bend with straight legs, take the box, and then try to raise it, straightening the spine, then it is in the root wrong, since the spine at this moment is experiencing a very large load. You can also use lowering on one knee, from this posture to get up very convenient, as you have the opportunity to help yourself the second leg;
- Do not wear gravity with one hand, the best way is to decompose them into two parts to carry two hands. This advice is very often not observing women, preferring to wear heavy bags on one shoulder, which adversely affects the health of the spine;
- When carrying gravity, try to keep them as close as possible to your body, so as not to shift the center of gravity;
- If you need to raise something above your head, then see how the weights are raising the severity - they first jerk the barrel on the chest and at the same time squatted, and then raise the bar at the expense of the leg extension.
Food
To maintain the spine in a healthy condition, you need to stick to a balanced diet that we have already described in the article «How to maintain the health of bones and joints». In general, it is necessary to eliminate products, harmful to health, add vitamins and trace elements necessary to maintain the spine in good condition. The main necessary elements are calcium, Manganese, Magnesium and Phosphorus. It is necessary that food is rich in vitamins A, group B, C and D, as well as use high-quality proteins and fats.
Special attention readers MyMedinform.COM would like to pay for harm redundant weight on the health of the spine. It is very important to normalize your weight, because all the extra kilograms have an additional burden on each vertebra. Do not try to reset all overweight in two weeks, experience shows that a gradual transition to proper nutrition with a gradual weight loss is much more useful for the human body.
Pay attention to the appearance of a crunch in muscles or spine. The crunch is not always a sign of the disease, but often it indicates the deposition of salts in the muscles. Reduce the consumption of cook salt, sharp and marinated dishes. You can also make cleaning from salts by a laurel sheet. To do this, take 5 g of a laurel sheet, pour three glasses of water, boil 5 minutes and fill in thermos. Insist for at least an hour, and then during the day with small sips drink all the decoction. It is very important to drink a decoction of small sips throughout the day, drinking all the volume of fluid can immediately be dangerous to health. Cleaning Repeat three days in a row. After the course of purification, the crunch usually becomes much less. Repeat cleansing you can approximately 1 time in half a year.
Some exercises
Physical activity is very important for the health of the spine. Especially recommended swimming and yoga. Combine physical exercises with a contrasting shower, wiping, douse, massage that activate the processes of energy exchange in the muscles of the back.
We present you one of the most famous exercises for the spine, which can be done independently as prevention and Treating back pain. Take a plastic bottle, pour hot water into it. Water should be warm enough to warm the muscles, but not too hot, so as not to melt the bottle and do not burn the skin. As an option, a bottle can be wrapped with a small towel. Then lie down on the floor (on the rug or carpet) and put the bottle under the feet. Now carefully try moving the bottle under the back along the whole body, especially lingering in the lumbar region. The bottle needs to be rolled from the tailbone itself to the base of the head several times. This exercise is desirable to do at least two times a week with a healthy spine, with exacerbation you can make several times extra.
You can also perform the simplest exercise that many is called «kitty» Due to similarity with this animal. To do this, put on your knees, put your hands on the width of the shoulders. Very slow and gently round the back up, pressing the chin to chest. Hold so for a while, then neat and slowly bring back the opposer, throwing my head up. Do this exercise several times.
If you have any signs of the starting disease of the spine, it is desirable to consult a doctor and ask him to appoint you a specially selected set of exercises. From the most popular complexes, a complex of exercises in Norbekov can be noted, on the field run, in Bubnovsky and T.D.
And the last advice is one of the most important. It is known that prolonged stress negatively affect the health of the spine, since the muscles are spased during stress and the metabolism is disturbed. Therefore, stay after your emotions, treat life positive, learn to relax in spite of everything, and then you will be able to keep health for many years.
