A healthy spine is easy! Correct body position during sleep. Other preventive measures

The spine is not only a structural basis, but also a center that regulates the vital activity of the body. The body is closed system. If one part of it does not function well, then the whole structure suffers. A healthy spine is easy!

1. MAKE YOUR OWN RULES

To do a very simple exercise: stand with your back against a vertical surface, such as a wall. Be sure to touch it at the same time with the back of your head, slightly lowered shoulders, shoulder blades, buttocks and heels. Stand for about a minute, remember the position of the body and, keeping it, move away from the wall. This is correct posture. Correct your posture several times a day. Let your muscles "remember" it.

2. DO NOT STOP YOUR FOOT!

This causes pain in the lower part of the spine, interferes with blood circulation, and can even lead to diseases in the pelvic and genital area. And do not sit down abruptly, with all your swing on a chair! With this, you hit the vertebrae every time, which damages the cartilaginous surfaces and discs.

3. IF YOU have to stand for a long time (for example, in a queue or in transport)

Remember to change position every 10 minutes. You need to lean on each leg in turn, so that they alternately account for body weight. Walk on the spot. From time to time it is useful to stretch your arms up, bend back and make deep breath. You will immediately feel how the feeling of fatigue has decreased, and you will feel a surge of energy.

4. LIFTING WEIGHTS with both hands

The back should be straight, not tilted to one side.

5. BACK PAIN AND BAD MOOD ARE THICKLY RELATED!

Do not go into your problems, grievances, experiences. When bad mental state tone changes blood vessels, which, in turn, can worsen the blood supply in those already affected by the disease nerve endings. Which leads to pain not only in the back. The pain may radiate, for example, to the arm or leg.

For the spine to be healthy, it needs activity, but it should not be allowed to be overloaded. Correct posture is also very important. Strengthening the spine and maintaining it in the correct position can provide us with gymnastic exercises.

6. Appreciate walking

Walking improves the condition of the whole body and especially the spine, but it is not very difficult exercise. It is worth making a walk a regular item of your daily program, and on weekends you can go out of town or into the forest.

Very healthy for all our muscles and joints is walking or Nordic walking. This type of exercise can be done by anyone, even older people with medical conditions. of cardio-vascular system or joint problems. Nordic walking does not overload the joints and is not too tiring.

It is important to walk regularly and not to give up, for example, because of work or bad weather. You just need to get the right clothes and sports shoes, and get motivated.

7. FOLLOW THE RIGHT DIET

It is very important for the spine what you eat, as well as how much. Overweight and obesity do not serve the health of the skeleton, and especially the spine, which bears additional loads. It is important that the bones are strong.

People who do not eat properly and have too little movement develop osteoporosis. Their bones become weak and break. To keep our skeletal-synovial system in good shape, we need to eat dairy products and vegetables that contain calcium, as well as walk so that the sun creates vitamin D in our skin.

“If there were bones, the meat would grow,” my mother told me when I was worried about my excessive thinness. But keeping the main axis normal is not so easy. Sitting at the computer high heels, nutrition in the style of "speaker on the run" and other factors with a minus sign lead to the fact that the back and joints hurt and we turn into question marks. How to maintain the health of our musculoskeletal system? Diseases of the musculoskeletal system occupy a leading position in modern world. A healthy spine is the basis of health, and this has been proven.

0 66051

Photo gallery: A healthy spine is the basis of health

Why?

First of all, due to wrong image life. People eat unbalanced, violate the diet. Hence the obesity. Excess weight adversely affects the skeleton, impairs calcium metabolism in the body. People do not know how to reasonably plan their schedule: they overwork at work, have little rest, often stay in stressful situations. All this is shattering immune system, and the decrease defensive forces body affects the metabolism in general and calcium metabolism in particular. One of the most important reasons violations of posture in children - hypodynamia. Children of the 21st century move very little: at school they spend a lot of time at their desks, at home - at the computer or in front of the TV. And they sit in a very uncomfortable positions. This causes back pain and curvature of the spine. In the 70s of the last century, two interesting studies were carried out on physical inactivity in children. On the territory of the current CIS countries, the condition of the backs of schoolchildren was analyzed during classes and on vacation. It turns out that during summer holidays when the kids ran and jumped a lot fresh air their posture improved significantly. The second experiment was carried out in South Africa. At that time, white children were getting an education, and dark-skinned children, as a rule, did not attend school - they played all day in the street. Scoliosis in whites was more pronounced in percentage than their African peers. Lack of mobility also affects adults. Our body is so arranged that if something is not used in it, it gets rid of it. If a person is chained to the sofa, the body thinks that it does not need bones. The weakening of the bone tissue begins and the first signs of osteoporosis appear. Constant physical activity On the contrary, it helps to strengthen bones. There is another reason for the prevalence of diseases of the musculoskeletal system - the improvement of diagnostic tools. Such diseases have become more common.

How failures in the musculoskeletal system affect the condition of others internal organs?

spinal deformity and chest in children affects heart and lung health. After all, such discords lead to a decrease chest cavity and cause pulmonary heart failure: shortness of breath appears, immunity decreases. Such children are more likely to get colds than their peers with a healthy back. In adults, osteoporosis often leads to the fact that patients become recumbent. If some part of the spine is clamped, this reduces the tone of the organ, which is located at the level where the misfire occurred. For example, if the spine is blocked in the region of the heart, it will affect the heart, if it is at the level of the stomach, liver, there will be problems with the digestive organs. Patients with deforming arthrosis cannot fully move. This provokes weakening and even muscle atrophy. Respiratory function also worsens - and there may be stagnation in the lungs.

Mirror question: how do malfunctions in the work of internal organs affect our “main axis”?

The connection between nerve fibers and the spine was noticed long ago - in Eastern spiritual practices. According to yoga, loose nerves affect the condition of the large intestine: a person suffers from constipation, flatulence, and congestion harmful substances in the large intestine leads to the fact that they are gradually deposited in the joints, bones - and a disease occurs. In women, back problems are often caused by disorders in the functioning of the pelvic organs. They arise when the lady is clamped, nervous about her personal life does not recognize his sexuality. When a person has impaired excretion of uric acid (for example, due to his addiction to beer, excessive consumption of protein foods, legumes), gout develops. With this disease uric acid deposited in the joints and even in the bones. There are pains. If the disease is not treated, movement restriction and bone destruction are possible.

Why does osteoporosis appear - and how to protect yourself from this disease?

Bones are a biologically active substance. Normally, it is constantly updated, the old bone is gradually absorbed and excreted. The main cause of osteoporosis in women is the natural hormonal changes in the body during menopause. At this time, the bone is more resorbed than formed. That is why osteoporosis in women of mature age is eight times more common than in men. But there are other reasons as well. This is work in production with the use of pesticides, reception hormonal drugs corticosteroids, diseases of the colon and small intestine, passion for coffee and alcohol, genetic predisposition to osteoporosis, as well as causes that are not fully understood by science. Prevention of this disease: eat foods (and, if necessary, use drugs!), Containing calcium, active image life, give up bad habits. If osteoporosis has appeared, it must be treated - special medicines. But only a doctor should choose a method of treatment and prescribe medications.

What to feed the bones and joints?

First of all, hard cheese. He is a calcium champion. A lot of this element contains cottage cheese and other dairy products. To cover daily requirement in this element (1000-1200 mg), it is enough to drink two glasses of milk. Plus, eat more fish. It contains phosphorus - a conductor of calcium to the bone. Do not get carried away with protein foods. According to Ayurveda, excess protein increases the acidity in the body. This is bad for work. You also need to be very careful about beer, culinary masterpieces with yeast, so as not to provoke the accumulation of toxins in the body.

How to improve the absorption of calcium in the body?

Move more - exercise or at least just walk! Calcium ions are positive. For them to hit the bone, a negative potential must form there, and it appears when a person is in motion. Another pebble in the garden of hypodynamia: when a person leads sedentary image life, calcium does not reach the bone. It can enter the vessel and form atherosclerotic plaque. This leads to the development of atherosclerosis. Or get into the kidney and contribute to the formation of stones. Another way to increase the absorption of calcium is to drink special preparations-conductors that deliver this important element to the bone. Of course, such medicines should be prescribed by a doctor. It is also important to be in the fresh air, especially when it is light outside. The sun contributes to the production of vitamin D, this element is also a conductor of calcium to the bones. You also need to take care of your overall health. In the body, where all systems work harmoniously, right amount calcium is absorbed, and its excess is excreted. In yoga there is a recipe that promotes the assimilation nutrients. In the morning on an empty stomach, eat one tablespoon of olive oil or sesame oil. This strengthens bones, teeth, well envelops the intestines - allows the body to better absorb useful trace elements.

How do emotions affect the back?

From the point of view of Eastern psychology, our experiences govern physiological processes. Negative emotions in children lead to stoop. For example, for fear of doing something wrong, of getting parents' disapproval, the children's shoulder girdle is clamped or a “half-bent” gait appears. An adult who feels lonely, does not feel emotional support, has pain in the upper part of the spine. Problems with the middle part of the back are due to the fact that the individual is mired in old experiences and guilt. If he does not perceive life with joy and there is suppressed anger, the shoulder joints become inflamed and a feeling of fatigue appears in the shoulders. Problems in the lower part of the spine indicate that a person does not feel financial support. Not only emotions affect us, but also thoughts. Thought is complex biochemical process, which affects the biochemistry of the whole body. Bad thoughts, the desire to harm someone loosen the body. And, on the contrary, if you think and talk about others well, your well-being will also be excellent.

What effect does pregnancy have on the spine?

In women who are expecting a child, the center of mass of the body is shifting. Back problems are aggravated (if they were!) - and, alas, they may arise even if they were not. Pregnant women often have lower back pain. In this case radical methods treatment can not be used, so as not to harm the unborn baby. We recommend yoga for pregnant women - it has special exercises, which strengthen muscles, relieve stress from the spine.

What are the causes of osteochondrosis - and how to prevent the appearance of this disease?

Initially, osteochondrosis is not quite the right term. They are used only in domestic medicine. In the West, this disease is not talked about, because it includes many other diseases: the problem may be in the discs, in the joints, in the vessels. The most common parallel is pain in the lower back or in cervical region spine. A synonym for osteochondrosis is cervical or lumbar sciatica. Be that as it may, osteochondrosis is a disease of a person associated with his upright posture. Still, our spine in the process of evolution has not yet perfectly adapted to the fact that people walk straight. Another reason is genetic. If someone in the family has back pain, the likelihood of finding such a problem increases. You can protect yourself from osteochondrosis with the right physical activity. Any actions in everyday life, if performed incorrectly, can cause us microtrauma. For example, in order to pick up something from the floor, you need to sit down. This correct load on the spine. But more often than not, people are completely bent over. This is an erroneous action that can provoke lower back pain. Heavy physical work should also be avoided.

Will it always help medical massage or manual therapy (disc reduction)? How to find a good specialist in this area?

Often people confuse massage with manual therapy. Massage is the effect on the muscles. Manual therapy - reduction of discs (popularly, such specialists are called chiropractors). In any case, to the massage therapist or chiropractor You only need to go through the orthopedic office! There are diseases in which massage can harm. These are various inflammatory diseases musculoskeletal system. The choice of therapy is very individual. One person is shown medical massage, another will be helped by manual therapy. How to find a specialist? Again, in the orthopedic office. Doctors usually recommend trusted masseurs or chiropractors. Going to such a specialist only on the grounds that he presented a diploma, I would not advise. Now it’s not a problem to get a “crust” - there are a lot of courses, everyone has the right to finish them. Therefore, a diploma does not at all guarantee that a person is really a professional in this field. I will add that the massage therapist or chiropractor must have medical education- if not higher, then at least average. He must understand human anatomy and physiology.

Why have diseases of the joints, such as deforming arthrosis, become younger?

This may be due to underdevelopment of the articular cartilage. It occurs due to a violation of the diet, a sedentary lifestyle, or for reasons that, alas, are still unknown to science. There are failures in the development of its components - one of the five types of collagen. The absence of any type of collagen leads to the fact that the cartilage is destroyed not at the age of 80-90 (due to old age), but already from 25-30 years. Often a person does not even know why his joints hurt - not all laboratories can diagnose this condition and find the cause of deforming arthrosis. The best prevention- all the same physical activity. Deforming arthrosis can be treated with non-steroidal anti-inflammatory drugs. Of course, the doctor chooses the method. Failures can also be the result of injury. In this case, joint fluid substitutes or drugs that restore articular cartilage. It may not have the same structure as before the damage. However, it will perform its main function of protecting bones.

A healthy back and a computer can't be a couple?

The computer does not affect the musculoskeletal system, but prolonged sitting in front of the monitor has a negative effect. Office workers, for example, complain of pain in the thoracic spine, which bother after two hours of continuous work at the PC. We cannot erase computers from our lives, but it is in our hands to handle them correctly. You need to take breaks every 1-2 hours: get up from the table, stretch a little, just walk around the room. It is advisable to exercise every day. And do some kind of sport, fitness, yoga. From knocking on the keyboard, using a computer mouse, a disease of the wrist joints occurs. It is called so - a brush of a computer scientist, or carpal tunnel syndrome. Due to the fact that the hand is in an unnatural position for it, the joints become inflamed. To avoid this, you need to do exercises every half hour. Lower your arms first - so that there is blood flow to the hand. Then squeeze-unclench fists, move your fingers. Such charging should be devoted to 5-7 minutes. Afterwards, get back to work.

What are the rules for choosing an orthopedic mattress and pillow?

The most physiological mattress is water. It exactly repeats the outlines of our body. And with it, the load on the spine is optimally distributed. Inflatable mattresses have a good effect on the spine. But they are worse than water. At the same time, there are tricks of application in order for the mattress to fulfill its orthopedic function, it needs to be slightly lowered. Therefore best option for the price and quality - silicone mattresses, as well as mattresses made of materials similar to silicone. There are also mattresses with a combination of special springs, coconut flakes. Manufacturers position them melting supposedly, the springs imitate the outlines of our body, and the natural stuffing does not float. But from the point of view of orthopedists, these products are not the best option. The orthopedic pillow should follow the curve of the person's neck when he is lying on his back. When positioned on the side, there should be a straight line between the neck and this “sleep accessory”. The pillow in this case is made of materials of moderate hardness - in no case should it press.

How do high heels and other fashion fads affect our "axis of motion"?

There is an optimal difference between the forefoot and the heel - 3-4 cm. With such a heel, there is a normal load on the knees and the hip joint. A heel of 5-7 cm increases this load several times. With 12 cm studs, the “load” increases even more - 50-60 times compared to 3-4 cm heels! Heels negatively affect ligaments and can aggravate flat feet. In addition, a woman cannot stand straight in such shoes - her knees are bent, the hip joint is set in a flexion position, and the lordosis (bending) of the spine increases. Therefore, high heels are for special occasions. IN Everyday life it is better to wear comfortable shoes. I believe that children can wear high heels when their skeleton has formed and strengthened bone- not earlier than 16-17 years. Before that, it is better to wear heels 2-4 cm, not higher. There is also a fashion trend - bags that schoolchildren throw over their shoulders - in the manner of postmen. They are filled with notebooks and textbooks, and even incorrectly located - this bends the spines of children and adolescents. Therefore, the healthiest accessories for schoolchildren are satchels, backpacks that are worn on both shoulders.

What to do if the child stoops?

You need to teach him how to sit properly. First of all, purchase a comfortable chair in size. In no case should the legs of the child hang out so that the baby does not pinch the blood vessels. It is best to buy a chair with a height adjuster. Or put a bench under the child's legs. The angle between the lower leg and thigh should be 90°. Make sure that the baby does not put his legs under him - this leads to a curvature of the spine. The chair should have a back so that the child can lean on it. When he does his homework or reads a book, both elbows are on the table. The distance between the table and the eyes is 30-35 cm. After 30-45 minutes of classes, the child should move for 10 minutes. And, of course, it is necessary that the baby does special exercises that relax the chest muscles and stimulate the back muscles. We are speaking the right words, but not always they reach children. Because the correct posture of the child is the hard work of parents. Moms and dads should watch the baby all the time, remind him to keep his back. You can do light pats, pinching on the back - these small irritants will develop in the child the habit of sitting, standing and walking straight. Worth motivating. For example, “if you keep your back straight, you will grow faster” or “people with the right posture are very beautiful.” Is it possible to correct posture in adulthood? If not structural changes spine (scoliosis, kyphosis), posture is corrected by strengthening the muscles. It is enough to accustom yourself to stand straight, to do physical exercise. But when a deformation of the skeleton has occurred, it cannot be corrected by the development of muscles. But still, back control, gymnastics can improve the situation. In some cases, surgery to straighten the spine is indicated. If the problem is in weak muscles- Exercise will help. In my practice, there was a case when a 35-year-old man with a stoop and tight mobility pectoral muscles there was significant progress when he started practicing yoga. By the way, orthopedists jokingly divide people into penguins and ducks. The first are those in which the lower back loses its natural deflection. The second are those in which the lower back has a too strong (compared to normal) deflection. Proper exercise will help restore the natural curve of the spine. The first will help exercises for stretching the anterior femoral muscles and strengthening the press, and the second - stretching back muscles hips and lumbar strengthening. Similar exercises are found in yoga. By the way, performing yoga asanas helps to get rid of flat feet. I know a woman in her 40s who, after two months of yoga, began to improve her foot. This woman took an x-ray. The picture showed: her flat feet, although not completely disappeared, but the situation has improved significantly.

Is it possible to straighten the legs?

Through surgery, yes. Than in more early age conduct surgical intervention, all the better. Children can do the so-called hypercorrection - calculate how a person will develop and operate on the limbs so that then, as the child grows, they level themselves. Orthopedists can perform limb alignment surgery on adults as well. But we must remember that, like any operation, this entails risks - infection, inflammation. There are many girls who do not need surgery, nevertheless they come to an orthopedic appointment with a request to align their legs. I had clients who even calculated their degrees: they say, one leg looks inward one degree more than the other - doctor, fix this. How they calculated these degrees, I do not understand. I believe that if a person sees defects in his appearance that are not noticeable to others, it is rather psychological situation than medical or cosmetic. Orthopedists for such an operation need medical indications. If they are not available, we may refuse to surgical intervention because the responsibility for the patient lies with us. Motivation: “I don’t like my appearance” is good for plastic surgeons, at orthopedists it does not pass or take place. The shape of the legs and feet in children can be influenced by corrective exercises. A slight X- or O-shaped curvature of the legs is corrected, flat feet disappear. The main thing is to do such gymnastics in time.

What are the ways to increase growth?

If the child has hormonal disorders to help him grow up is assigned hormone therapy. Hormones are extended and a healthy person. But this is a very risky way. You can get serious health problems: malfunctions of the digestive system, breathing. An operation will help an adult to lengthen the bones and increase his height to 12-15 cm. However, there great danger the fact that there will be violations in the muscles, work nerve fibers. There may be paresis, violations nervous sensitivity. If the muscles weaken, you can not stand up. Therefore, before deciding on such an operation, you need to think very carefully, weigh all the risks. Height can be increased by improving posture and aligning the curves of the spine, stretching the muscles - the exercises that I mentioned above. But, to be honest, if a person comes to me and says that his a vital necessity- to become taller, to lengthen the legs, I will work with him as a psychologist. Because the origins of such desires are self-rejection.

What sports strengthen the spine, and which ones are not very useful for it?

I divide all sports into useful, useless and harmful for the back. The best thing is swimming. Harmful ones are weightlifting, barbell lifting (everything that is associated with serious power loads on the spine). Other sports, if injuries are not allowed, do no harm or benefit to the back. I am convinced that any non-stressful (non-athletic and non-traumatic) load on the spine is useful, for example, elementary physical exercises. It improves blood circulation, increases muscle tone, helps nourish bones and related tissues. Some types of dances help to improve the condition of the spine. Belly dancing is one of them. Its elements (movements of the hips, abdomen, back - the so-called "waves") were included by the specialists of our center in therapeutic gymnastics for children.

Feel healthy and happy. Yoga considers a person in a complex. And a beautiful back position is one of the components of his health. The one who is sad and heavy at heart, as well as the one who feels unwell, will pinch his back, stoop, move awkwardly. A person with excellent health always has a great gait and posture. Anyone with a relatively healthy back can have correct posture. You need to constantly control yourself, engage in self-hypnosis: “I must have the most charming and attractive back,” and if you sit or stand incorrectly, straighten up. It's hard at first, but then you get used to it. And a beautiful posture appears by itself.

Nature has rewarded humanity with upright walking, but for this we are paying with many diseases of the spine and not only it. The spine is the backbone of our body, and throughout life it experiences tremendous pressure. Running, jumping, walking, sharp bends, turns, lifting weights - all this in one way or another affects the condition of our spine.

©DepositPhotos

Over time, the vertebrae “sag” more and more and the distance between them decreases, the intervertebral discs come into contact. This leads to deformation and displacement of discs, compression of nerve trunks and blood vessels. What to do to avoid this?

Editorial "So simple!" share with you spinal strengthening exercise, which will help to quickly align it.

healthy spine

Most people lead a lifestyle that is not at all conducive to health and longevity. Modern life forces people to spend more and more time sitting, which is very detrimental to our health, and especially to the condition of the spine. Not so long ago, the phrase appeared: “Sitting is the new smoking!” And it really is. Sitting causes no less harm to the body.

©DepositPhotos

Most often, there is no way to completely change your lifestyle, but there is always the opportunity to take care of your spine. For this, not so much is needed. Longevity expert Alexander Drozhennikov recommends just one exercise that will help correct posture and straighten your spine.

All you need for this exercise is a chair or stool. Starting position - sitting, knees at right angles, feet firmly on the floor. At the same time, hands are placed on the hips, the wrists rest on the lower abdomen. Now slowly begin to arch your spine.

You need to bend so that the tailbone is parallel to the floor. You should feel this deflection, only in this position all parts of the spine are aligned. After you have fixed the spine in this position, start pressing your hands on your hips.

Stretch up with your whole body, while you should feel how each vertebra is separated from each other. Imagine this in your head, and physically press your hands on your hips and stretch upward more and more. Feel every call.

Now concentrate your attention on the neck. Release the pressure from your arms and begin to slowly stretch your neck. Pull the back of your head more than your chin, remember to keep the arch. Tighten your upper back muscles and add pressure with your hands again. You should bend over so that your arms are fully extended. Hold this position for a couple of minutes and then relax.

Each person needs a different amount of time to complete this exercise. You can finish the exercise when you feel the full deflection of the spine. But the frequency of the exercise depends on your desire, but the more often, the better.

After the exercise, you will feel relief, the disks will fall into place, the spine will align. If you do this exercise regularly, you will notice how your health improves. The work of many internal organs depends on the spine, each vertebra is associated with a specific organ. This exercise helps restore blood circulation and improve the functioning of the whole body.

©DepositPhotos

In this video, Alexander Drozhennikov tells in detail and shows how to perform this wonderful exercise.

A HEALTHY SPINE IS THE KEY TO A QUALITY LIFE

Eastern wisdom says: "Movement is life." This vital function is performed by the musculoskeletal system. If we imagine the human musculoskeletal system as a system of levers and engines, then the bones and joints are levers, and the muscles play the role of engines. Muscles are not accidentally called the “soul of movement”. The distribution of the load on the joints and bones depends on the state in which they are, tense or relaxed. The condition of the muscles worsens from frequent stress, pathological processes in the body and even human habits of moving in a certain way. After all, each of us has a special walk, each takes characteristic poses in sitting or standing positions. This set of habits is called a motor stereotype, which often deviates from physiological norm. The health and youth of a person depend on the state of the spine, which serves not only as the main core of the body, but also as a receptacle for the spinal cord, a conductor of energy, nerve impulses and blood flow systems.

vertebral column- this is an elastic and springy formation, consisting of 24 flexibly interconnected individual vertebrae (7 cervical, 12 thoracic and 5 lumbar), sacrum (5 fused vertebrae) and coccyx (4-5 fused vertebrae). Their mobility in relation to each other is provided by cartilaginous pads-shock absorbers - intervertebral discs, as well as joints, ligaments spinal column and adjacent muscles. These structures form the main element of the spine - the motor segment. Whatever movements we perform, whether it is lifting a heavy barbell or quietly flipping through book pages, certain motor segments are always included in the work. The joints of the lumbar vertebrae are designed so that when loaded on vertical axis inherent in an upright person, they enter each other like a cork in a bottle, but only if the natural physiological curves are correctly formed: lordosis and kyphosis. Normally, we have two bends forward (lordosis) - in the cervical and lumbar regions and two back (kyphosis) - in the thoracic and lumbosacral. These curves form a unique spiral shape of the spine, which ensures a harmonious distribution of the load on all its structures. The main worker in the motor segment is the intervertebral disc, which, thanks to its unique structure, can withstand incredible loads. Above and below it is covered with cartilaginous plates that protect the vertebral bodies from excessive pressure. The rim of the disc is the fibrous ring, the plates of which, folded like an onion, are connected in the center to the nucleus pulposus, the most important part of the disc. This formation, which has the form of a biconvex lens, is a gelatinous gel of a polysaccharide-protein complex. It gives the core the highest degree of elasticity and the ability to quickly absorb and release water. When under compression, the gelatinous shock absorber can flatten by 1-2 mm, and when stretched, on the contrary, increase its height. When the load on the spine increases (most often this happens at the time of lifting weights), the core instantly binds the water present in the disc and becomes elastic. The magnitude of the load also depends on the position of the body. If, for example, a person takes weight, bending at the waist, the load on the disc increases to unimaginable limits. Studies have shown that a person with a body weight of 70 kg, holding a 15-kg load at an inclination of 20 degrees, has a load per 1 sq. cm of disc between 5th lumbar and 1st sacral vertebrae increases to 200 kg. If you lean even lower, at an angle of 70 degrees, then the load increases to 300 kg! It is not surprising that with repeated such stress, the fibrous ring may not withstand and give cracks through which the core is gradually squeezed out, as toothpaste from a tube. There is a herniation of the intervertebral disc, appears strong pain movement is limited. The problems of the spine are not only in the correct distribution of loads. 80% of the world's population, according to World Organization healthcare, suffer from osteochondrosis - the "disease of civilization". Osteochondrosis affects people of all ages. Dystrophic process in the motor segment begins with degeneration of the nucleus pulposus, leading to flattening of the intervertebral discs, disruption of their nutrition and destruction of cartilage. The distance between the vertebrae decreases, as the disease develops, inflammation and swelling of the tissues occur, squeezing the nearby spinal nerve and vessel, convulsive contraction of the muscles, which causes severe pain to a person. With a herniated disc, such pain becomes constant.

Previously, this was only the concern of neurosurgeons, now in many cases, accurate, well-adjusted soft tissue techniques come to the rescue. manual therapy. Mankind is simply programmed for osteochondrosis - thus we have to pay for bipedalism. Studies have shown that in almost all people (90 - 96%!) the physiological curves of the spine are smoothed or excessively enlarged. Both inevitably lead to disease. Many receive traumatic injuries spine at birth, even if the birth was quite physiological. According to observations, in 80-90% of children, spinal diseases develop precisely for this reason. Very often, for example, there is a slight difference in the length of the legs, which, however, over the years entails a distortion pelvic bones and muscles, and as a result - a disease of the spine. Therefore, parents should pay attention to any asymmetries in the structure of the baby's body, to the movements of the child. How earlier child with disorders of the musculoskeletal system will get an appointment with a chiropractor, the easier it is to correct them and prevent the development of the disease. In any case, this must be done before the age of 18-20, when the final ossification of the skeleton occurs.

Among the objective reasons leading to the development of degenerative processes of the spine, not in the last place are the pathologies of internal organs - diseases of the heart, liver, kidneys, gallbladder, gynecological diseases And so on. And this is not surprising: the spine with spinal cord connected with all internal organs by innervation, the circulatory system, and therefore any trouble in one area sooner or later affects another.

Finally, to premature aging Our body is supported by overeating, thermal comfort and physical inactivity, including many hours of sitting at the computer, and even at tables unsuitable for this. They add to the troubles of injury and microtrauma received when lifting weights, with incorrect physical activity. Provoking factors are hypothermia and overheating.

Vessels that feed the brain pass through the neck. Violations of the patency of these vessels are most often associated with either compression or subluxation of the cervical vertebrae. Displaced cervical vertebrae cause headaches, dizziness, vasospasm, pressure surges, bad dream, anxiety, forgetfulness, irritability, often heaviness in the back of the head. Having eliminated violations with soft and painless methods of manual therapy, the doctor solves all these problems without resorting to chemical drugs.

It is very important for the health of the spine normal condition its lumbar region, which takes on more than half of the body weight. Maintaining balance and stability in this section is provided by a natural anterior bend - lumbar lordosis, as well as strong ligaments and physiological fusion of the sacral vertebrae with the pelvic bone. To ensure good mobility intervertebral discs especially powerful here. A person needs to constantly maintain this mobility in physiological limits i.e. bend and unbend lumbar, rotate it around the vertical axis and make tilts in different sides. With obesity, during pregnancy, after operations on abdominal cavity and it’s just that with age, the muscles responsible for these movements weaken, which leads to a change lumbar lordosis. This adversely affects the condition of the spine, genitals, muscles of the buttocks, hips, knee and hip joints, which can lead to a violation of potency and menstrual cycle, create difficulties during pregnancy and childbirth. And here Tips to help reduce back pain:

• lift weights by squatting and keeping your back straight, in no case bending in the lumbar region. This will prevent the rupture of the fibrous ring and the appearance of an intervertebral hernia.
• getting out of bed in the morning, do not immediately load the spine and joints. Watch how a cat behaves when it wakes up: it first stretches, arches, and only then begins to actively move. In the same way, we must awaken the musculoskeletal system with soft, gentle and unhurried stretches, preparing it for daily stress.

Advice to parents: do not scold the child if he sits at the lessons, bending to the side, or standing slumped. He does it instinctively, because his spine, which already has violations, requires it. It is necessary first to cure the child with the methods of complex manual therapy and only then require him to maintain the correct posture.

Rating 4.50 (1 Vote)

An important function of the spine is to protect the central nervous system, which runs inside it. In addition, the spine is the main supporting rod of our body. A curved spine and improper use of it can damage nervous system responsible for the work of internal organs. Healthy spine - required condition stable functioning of internal organs and health of the whole organism. Due to the displacement of the vertebrae, infringement, pinching or overstretching of the nerves occurs. Displacement of the vertebrae is the main cause of the occurrence of intervertebral hernias, which can compress blood vessels and nerves.

Inside the spine is Bone marrow, which produces red and white blood cells responsible for immunity. Therefore, when the spine is unhealthy, it affects blood formation, which affects the state of immunity, weakening the body's defenses.

The vertebrae are interconnected by cartilage, joints and ligaments. The vertebral bodies are connected intervertebral disc. Each vertebra has six fixation points. Because of this, the spine has rather limited mobility, except for the cervical spine. Only in the cervical region there is a high mobility of the spine. Therefore, the spine cannot be compared with other bone joints. For example, shoulder joint, which is fixed at one point, can be rotated 360°C. The vertebrae cannot rotate freely in different directions. Therefore, twisting and deep backbends can lead to spinal instability.

The complex structure of the spine requires understanding in which directions it can make safe movements. Safe directions of movement of the spine include forward bends, stretches and turns. To harmful - twisting, tilting to the side, deep backbends. When turning, the body must be turned by the strength of the back muscles without the use of levers. Twisting uses leverage and sharp turns.

One of the causes of diseases musculoskeletal system is a disruption thyroid gland. The thyroid gland is responsible for the level of calcium-phosphorus metabolism. Pay attention to healthy eating.

By the state of nails and hair, you can determine the state of our bones.

If you have a curved spine, we recommend that you contact a chiropractor and put the vertebrae in place. Each vertebra is responsible for a specific organ in our body. Because of the vertebrae that do not stand still, health problems arise. Many people do not realize that many health problems are associated with the curvature of the spine, because the displaced vertebrae pinch the nerves.

A simple way to restore the mobility of the spine is physical exercises to stretch the spine. Tilt forward and down to the legs with a flat back. With this exercise, you slightly release the vertebrae and pinched nerves.

What Not to Do

You can not put the vertebrae in place by forcefully twisting the spine. If a person has a displacement in one direction, and he twists in the opposite direction, then due to this, the pinched nerves are released and for a while the person becomes easier. But the situation will not stabilize for long. When performing a twist, the vertebra does not fall into place, and relief comes from the accidental release of the pinched nerve. Then the vertebra returns to its original position again, and the person is forced to resort to twisting again and again. Continuing to perform twists again and again, a person overstretches the intervertebral ligaments, as a result of which the spine becomes even more unstable.

It is dangerous for unprepared people to do a headstand, since the cervical vertebrae are thin and fragile compared to other parts of the spine. The load of the whole body provokes a displacement of the cervical vertebrae, creases in the neck, and can even lead to a dislocation of the neck.

It is also dangerous to do deep backbends. They harm the spine, especially the lumbar region, which already suffers from congestion. It is recommended to do shallow backbends using the back muscles.

Desk work

When working at a table, you need to keep your back straight. Correct posture in a sitting position should be fully consistent with correct posture in a standing position. Do not tense your back muscles. Be aware of the center, stretch your crown up, and relax the muscles near the spine. Try not to tense your shoulders, pull them down from your ears. Tense shoulders provoke headaches.

The seat of the chair should be at such a distance from the floor that the knees are at an angle of 90 ° C, and the feet are on the floor. When sitting upright, the knees should not be higher than the hip joints. You need to sit on the ischial bones, and not on the fleshy part of the gluteal muscles, the back of the thighs or the coccyx. Deep in the pelvis is a powerful energy center - the first chakra. For normal life a person needs a constant movement of energy in this center. This center is reliably protected by the pelvic bones and muscles. Here are the hip joints. Harmonious work these muscles and joints create favorable conditions for the operation of this energy center and its constant activation. Therefore, people with weakened "vital energy" are recommended walking, squatting, running, cycling. In a person in a sitting position, the work of the energy center is significantly disrupted if he does not observe simple recommendations. At long work you need to sit only on a hard surface, leaning on it with ischial tubercles.

From an easy chair, change to a chair or chair with a hard seat. Or put a seat made of wooden beads on an office chair. Thus, it is provided better circulation V hip joints. With a constant eight (or more) hours of sitting on a soft chair, the normal work pelvis, blood circulation worsens, it is especially harmful to women.

It is very harmful to sit cross-legged. This posture breaks normal movement blood and lymph through the vessels of the legs and pelvis, which creates favorable conditions for the development of varicose veins, cellulite, hemorrhoids, uterine fibroids in women, prostate adenoma and congestive chronic prostatitis in men, sexual dysfunction, swelling of the legs, and so on. You can only cross your legs below the knees.

The back of the chair should support sacral region. At the height of the middle thoracic the back of the spine should have a protrusion to help straighten the thoracic vertebrae. The height of the table should fluctuate within 100 cm. When you are sitting, the angle at the elbows should be 90 °.

Exercises

Cargo transfer

When lifting something heavy, be sure to lift with a straight back, not with your back bent. First, squat down with your knees bent, lift the load, holding it in front of you, and then straighten up. When lifting something, you can lean on your hips.

When shifting from place to place, first turn to the load, lift, then turn to where you want to put it, lower it. Do not lift heavy things sideways.

When carrying a load in your hands, distribute it equally by weight and take it in both hands.

Spinal Stretching Exercises

Stretch your spine more often throughout the day. And this is especially true for those who have a sedentary job and a sedentary lifestyle. Clasp your hands in the castle, raise above your head and actively stretch, stretch, stretch.

Be sure to stretch your spine before going to bed. You can also stand, sit or lie on the bed or on the floor.

Exercise cat-cow. Get on all fours so that your hands are directly under your shoulders and your knees are hip-width apart. The back is parallel to the floor, stretch the neck forward with the back of the head. Cat - arch your back upwards. With an inhalation, we tighten the coccyx, then raise the lumbar, then the thoracic - up, and the cervical - in a smooth arc goes down, lower the head. Cow - downward deflection. The spine smoothly, in a wave-like movement, starting from the coccyx and up to the top of the head, bends down.

Stretch your neck more. Clasp your hands in the castle, clasp the back of your head with your hands. Tilt your head, relax your neck, pull your elbows forward. Be sure to stretch your neck in the morning, evening and throughout the day. This is especially true for people who work on computers. Sitting at the table, we often tip the back of the head back. From this, blood circulation worsens, nerves are pinched. Rub your neck with your palm. So you will ensure a rush of blood to the head. To improve the blood supply to the brain, try to hang upside down for several minutes a day. Or stand upside down on your hands against the wall.

Bend your knees, hands locked behind your back, sharply pull your shoulders back, trying with all your might to bring your shoulder blades together. In this way, you stretch the sternum so that blood enters the red marrow, which is located under this thin bone of the sternum. At the same time, with this exercise, you can put the jumped-out vertebrae of the thoracic region into place.

Spinal flexion exercise

Lie on your stomach, at the same time raise straight arms and legs up, bend as much as possible with the help of the back muscles (makarasana).

Exercise to strengthen the muscles of the back and neck

The simplest and effective exercise to strengthen the muscles of the neck - these are push-ups. Best effect achieved by performing short push-ups rather than full ones. Short means not fully bending your elbows. Try to do 50-100 short push-ups every day for a week, and the result will not be long in coming.

Strong neck muscles keep the cervical vertebrae in place and prevent them from jumping off.