The spine bears our ever greater burden. He does not rebel when we sleep on an uncomfortable bed and wear high heels. However, when she says: enough, it turns out that it is the spine that rules our body. Without a spine, we can't even move a little finger.

The spinehas two primary enemies: the first is a sedentary lifestyle and lack of exercise, and the second isoverweight .

Strained spine

Although sitting does not seem tiring, it does expose the cross to considerable stress. They result from prolonged contraction of the neck, shoulder and upper back muscles. When the body is in the same position for a long time, the blood flow to the tight muscles is reduced. They become hypoxic, just like after an exhausting run. The lower (lumbosacral) spine and the surrounding muscles are particularly exposed to stress. If you weigh approx. 70 kg, then in the sitting position your lumbar vertebrae are compressed with a force of approx. 140 kg, when you stand - approx. 100 kg, when you lie on your side - approx. 75 kg, and when you lie on your back - approx. 20 kg. With incorrect support, the lumbar spine feels as if it is lifting up to 300 kg! It's a murderous job, so it's no wonder that your back, knees, neck and shoulders hurt at the end of a day spent at a computer, for example. You have difficulty bending down, standing up and walking.

Obviously, being overweight also has a negative effect on the work of the spine. Each new kilogram of body weight is 7 kg for the lumbar region. The fact that sometimes your cross looks like it is 80 is also because you are not exercisingback muscles . So don't hesitate and start taking care of your back.

Important

Important for bones

For the spine to function well, you need to provide your body with 1,200 mg of calcium every day. Enjoy white cheese, milk (skimmed), fruit juices fortified with calcium. Don't forget about fresh vegetables and fruits.
And about vitamin D, which helps bones absorb calcium. Drink fish oil, eat fish twice a week. Some vitamin D is in milk, butter, margarine, egg yolks, chicken liver.

Spine overload prevention

Relieve the spine by performing any activity, e.g. cleaning, washing dishes, and preparing a meal.
When you move furniture, move it on rags rather than lifting it. When you pick up somethingheavier, always bend your knees; never bend your back with your legs straight. A woman should not lift more than 20 kg at a time. Avoid standing still and change the position of your body as often as possible so as not to overload your spine unilaterally. If you have been sitting for an hour, get up and walk around the room. When you stand for a long time, bend down from time to time or stretch your arms above your head. If you have to wash longer, bring a small stool closer and place one foot and the other on it (change them every 2-3 minutes). Install countertops 6-8 cm below the elbow line in the kitchen, and install a sink so that you do not bend over while washing the dishes. Iron while sitting (the board should preferably be at your waist level). Adjust the length of the vacuum cleaner tube so as not to unnecessarily bend the back into the headband. Do not support the telephone receiver with your shoulder during a long conversation. When sitting on a couch or armchair, do not stretch your legs out in front of you on the floor; you slide off the seat and your spine lacks good support. Give up the elevator if you live in a high block of flats, take the stairs not too quickly from time to time.

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Correct position at the desk

You have to sit in a well-chosen chair, in the right position, not too close to the computer, and take breaks from work quite often. A good chair should be adjustable in height and armrests (you can lean on them from time to time, taking the pressure off your spine). Adjust the height so that your feet rest comfortably on the floor rather than hanging in the air. The seat must not put any pressure on the shin (knees slightly higher than the hips). The backrest of the chair should have a slight protrusion in the lumbar region (if there is none, attach a longitudinal pillow or a rolled up towel there) and a slight concavity at the level of the thoracic vertebrae. Set the top of the desk at such a height that you can put your foot on your leg from time to time. Move the chair to the desk so that you do not tilt forward.
Place the monitor screen straight ahead (not sideways!) And at eye level so as not to look up or down for a long time, which puts a heavy load muscles in the neck, shoulders and upper back. Every half an hour, get up from your desk and stretch with your arms up, bending forward (called cat's back) and to the sides. Make a few head turns to the right and left.

Correct posture when driving a car

Remember a few simple rules. Position the chair so that you have all devices within easy reach. Use a sponge roller, if the car does not have a properly contoured seat, to support the lumbar region. Wooden armchair coverbeads massages the back well while riding. First, sit in your seat and then tuck your legs into the cabin; thanks to this, you will minimize the side twists of the spine, which he definitely does not like. On a long journey, wear a soft pillow-croissant around your neck. It is a very good support for the cervical spine. Don't forget to take breaks from driving on long journeys - get out of the car, do a few bends, squats, run in place, lifting your knees high or hitting your buttocks with your heels.

You must do it

Exercise good for the spine

Cervical section
Sit straight on a chair with a backrest, rest your feet on the floor, lower your arms loosely:

  • make slow, deep bows of your head forward and tilt your head back, but not too much
  • move your head from side to side, trying to touch your fixed arms with one ear and the other time
  • slowly turn your head to the right and left (as if in a negative gesture)
  • make a slow, sweeping head circulation: first to the right, then to the left
  • stick your chin as far forward as possible, then pull back firmly while pulling your shoulder blades together

Thoracic section

  • Sit upright on the stool and lower your arms loosely. Raise your arms up high, draw in as much air as possible, and lowering your arms, let out and make a deep bend forward
  • Sitting on a stool, stretch your arms out to the sides and twist your torso to the right and left
  • Stand up straight. Raise your arms up high and tilt your torso back at the same time. Then, lowering your arms, bend forward
  • Standing, make maximum left and right bends
  • Stand up straight. Extend your straight arms to the sides. While looking at your left hand, twist your torso to the left, while looking at your right hand - twist your torso to the right
  • While standing and keeping your feet on the floor, try to look as far as possible first through your left and then over your right shoulder. Quickly change your gaze

Lumbar region

  • Lie on your back on the floor. Bend your legs at the knees, hold your feet firmly, and put your hands under your head. Contract your abs by pressing your spine to the ground. Hold on for 5 seconds and relax
  • Lying on your back, bend your left knee, then your right leg, and pull them successively to your stomach, holding your knees with your hands
  • Lying on your back, bend your legs. Grab them with your hands under your knees and bring your knees to your chest
  • Lie on your back. Bend your legs at the knees, but do not lift your feet off the floor. Put your hands to the sides. Swing your joined legs to the right and left, trying to touch your kneesfloor. Lie on your stomach. Place a hard pillow under your stomach. Tighten and relax your buttock muscles
  • Put your palms on the floor while kneeling. Stick your spine up by lowering your head down ("cat's back"), and then lower your spine down while lifting your head

Body position while sleeping

You spend up to a third of your life in bed. That is why it is so important that your back is well rested during this time. Don't buy a water bed or sleep on a hard board. The mattress should be medium hard, flexibly adapt to the shape of the body and bend under its weight by 2-3 cm. It has to be equal; if there are "mountains and valleys" on it, replace it with a suitable one. The pillow is also important. Incorrectly selected, it can cause excessive tension in the shoulder and neck area. Think of a special orthopedic pillow, contoured so that it supports the cervical spine. You can buy it in stores with rehabilitation equipment. Don't sleep on a high pillow. If you have to have your head higher, get into the "S" position (place one cot under your head and neck, and place the other under your knees). The fetal position, i.e. on the side, with slightly bent legs, is the he althiest from the point of view of rest for the spine. Stretch in bed like a cat while still lying. Then turn on your side, bend your legs, support yourself with your arms, and at the same time lower your legs to the floor. Before you get up, you can stretch your "full length".

Comfortable footwear - relief for the spine

First of all, do not expose your spine to shocks and overloads. When carrying your groceries, distribute the weight of the nets evenly in both hands. Wear shoes with low heels (2-3 cm). The best thing in shoes is a thick, flexible sole that absorbs all shocks generated while walking. Also, do not buy shoes that are too big - you hold them with your fingers and the gait becomes less fluid, and the spine is additionally adversely burdened by it. Pull in your buttocks and stomach. When you walk, their muscles also provide important support for the spine. Use your effort wisely. If you spend most of your life in a chair and car, don't suddenly grab heavy dumbbells in the gym without preparation. To get moving, walk or swim (preferably on your back). Do not jump into the water "on the head". Such a show often ends with serious spine injuries. Sometimes she is chained to a wheelchair for the rest of her life.

Category:

Spine, bones, joints