In winter, we spend more time at the computer and less often go on vacation. Secretaries, operators, translators, designers – this is not a complete list of professions that have one problem in common: progressive osteochondrosis. If you are familiar with “lumbago” in the neck or lower back, a feeling of heaviness, numbness in the limbs, do not test yourself for strength. Pay attention to your spine.
The spine forms the basis of our skeleton. Without the spine, as well as without other bones, movement is impossible. However, in addition to the musculoskeletal function, the spine plays a protective role. The fact is that the spinal cord is located inside the spine. Nerves depart from it, which are responsible for the work of internal organs. If the functions of the spine are impaired, the vertebrae are deformed, compressed, then the nerves are pinched, and the person experiences discomfort and pain. Constant compression of the nerves can ultimately lead to diseases of the internal organs. It seems that the spine is a very complex formation and requires intricate care. In fact, to prevent spinal diseases, it is enough to follow a few simple rules.
Health begins with posture. During childhood, parents and teachers pay a lot of attention to the posture of children. This is not a fad, but the first important step towards a healthy spine. With correct posture, the back and neck are straight, the lines of the shoulder blades, shoulders and buttocks are horizontal, parallel to the floor. When a child slouches, hunches down, is constantly at a desk in a tense position, posture is disturbed, and a curvature of the spine occurs. If the spinal column is curved backward with a bulge, then such a deformation is called kyphosis. With a lateral curvature in the form of the Latin letter S, the shape of the curvature is called scoliosis. If both deformities are combined, then they speak of kyphoscoliosis. Curvature of the spine in childhood is correctable, because the skeleton is just being formed. However, by the age of 16 in girls and 18-19 years in boys, the formation of the musculoskeletal system ends, and it becomes almost impossible to correct the defects of the spine. At this age, the spine usually does not bring concern, but if you do not pay enough attention to it, then very soon a disease can develop – osteochondrosis. in the early stages, reflexology helps, for example, Lyapko Applicators, but a doctor’s consultation is in any case necessary.
You should not think that with the normal shape of the spine, there is no point in reading this article further. If your work is associated with prolonged tension in a sitting position, then the risk of developing osteochondrosis is also great.
Osteochondrosis is a disease of the 20th century. Osteochondrosis is a disease of the spine caused by deformation of the cartilaginous intervertebral discs that hold the vertebrae together. Intervertebral discs give the spine flexibility, in addition, they soften and “dampen” shocks, protecting the integrity of the vertebrae. If the amortization of the intervertebral discs is impaired, then all loads are freely transferred to the bone skeleton and deform the vertebrae. In this case, the height of the discs decreases, and with it the intervertebral clefts become narrower, through which the nerves exit. When the spine is curved, the load on the said discs is carried out unevenly: the disc is compressed from the side of the concave part, and from the side of the convex part, it is stretched. This distribution of forces leads to dysfunction of the intervertebral disc, that is, to early osteochondrosis.
According to statistics, about 85% of the world’s population in one way or another suffer from osteochondrosis. If in ancient times osteochondrosis was rare, it was considered a disease of old age, then in the XX century, osteochondrosis has noticeably “younger”. The following categories fall into the risk group:
People leading a sedentary lifestyle. These are secretaries, operators, translators, writers, programmers, scientists … A rare profession is not complete without a computer.
Those who often lift weights. These are not only weightlifters and weightlifters, but also housewives who buy food for the festive table.
Future mothers
During pregnancy, the load on the lower back is great, so the risk of developing osteochondrosis increases.
Girls who abuse high-heeled shoes. The higher the heel, the stronger the impact when walking and the greater the load on the spine.
How to learn to understand your spine, what signs indicate a malfunction in this area of our body? A classic example is a sharp pain, “lumbago” when moving the neck, lower back (for example, when lifting weights, if you move furniture and even just sharply turned your neck or bent over). However, alarming symptoms are also considered:
- pain, heaviness in the neck and back;
- dizziness during prolonged work at the computer;
- numbness of a part of the body, “goose bumps” run down the back;
- As you go to bed, you cannot find the right position to relax during sleep.
With these symptoms, the best way to regain comfort is to do spinal gymnastics.
Spine gymnastics
The greatest risk during prolonged sedentary work is primarily the cervical and thoracic spine – it is on them that the main load falls. To avoid numbness in the neck, shoulders, arms, warm up 2-3 times a day right at the workplace.
Turn your head clockwise and then counterclockwise. Keep the tip of your nose level. Repeat this exercise with your head down and high.
Slowly turn your head to the side as far as possible. Having reached the limit, tilt your head back, hold for a few seconds, return to the starting position. Repeat the exercise on the other side.
Straighten your back, try to maintain correct posture, put your hands on the table. Pull your shoulders back as far as possible, hold for 1-2 seconds and return to the starting position.
Put your hands on your knees, relax. Lift your shoulders up as much as possible, inhale, then return to the starting position.
The basic rule: do the exercises 10 times, smoothly, without sudden movements. The following exercises strengthen the lumbosacral spine and are best done in the gym or at home.
Place your feet shoulder-width apart (but not wider). Propping your lower back with your hands, bend back, hold for 10-15 seconds, return to the starting position. This warm-up “unloads” tense muscles, activates blood circulation, and enhances the flow of nutrients to the spine and intervertebral discs.
Lying on your back, bend your knees and wrap your arms around them. Roll back and forth like a baby rocking chair.
Lying on your stomach, fix your legs (for example, under the closet, under the bed). Fold your hands into the lock at the back of your head. As you inhale, bend back, hold for 10-15 seconds, while exhaling, return to the starting position.
And these simple exercises are performed lying on your back. They will help strengthen not only the spine, but also the abdominal muscles.
Bend, then lift up, straighten and lower your right leg. Do the same with your left foot, and then with two feet together.
Spin the “bike” with your feet, first forward, then backward.
Do horizontal and then vertical scissors with straight legs.
Keep your legs straight at a 45-degree angle to the floor. Without interruption, “write” numbers from 1 to 10 in the air.
We improve the spine. In addition to gymnastics, the correct organization of the workplace, a good night’s sleep, and an active lifestyle will help solve problems with the spine.
If you are working at a computer, pay attention to the location of the monitor: its center should be just below eye level, and the distance to it should be at least 40-50 cm. Lighting should fall from the upper left corner, in addition, the room should be well lit. Do not work in a dark room with one table lamp: prolonged eye and neck strain can negatively affect the spine. The writing desk should not be too high or low. While working at the computer, try to put your elbows on the table or armrests – this will reduce the load on the upper limbs. Do not sit for more than 2 hours in a row, be sure to take an active 5-minute break.
Although frosty weather is not always conducive to mobile country recreation, skiing, ice skating, sledging perfectly heal the spine. By doing active sports, we develop flexibility, strength, train muscles and activate blood circulation. All this has a positive effect on the condition of the musculoskeletal system. And a visit to the pool will help to keep in shape and “unload” the spine during pregnancy.
When going to bed, pay attention to the mattress. Ideal when the material of the mattress follows the curves of your body. Now you can buy not only mattresses, but also pillows that meet orthopedic requirements. The pillow should not be too high so as not to keep the neck in tension. A back massage can also help you relax before bed. It relaxes muscles, relieves stress on the spine, and promotes better sleep. For maximum effect, use special massage products such as Sweet Almond and Wheat Germ massage oil. This gentle oil moisturizes, softens and nourishes the skin, and has a good soothing effect.
