Prevention of spinal diseases

Features of the structure of the spine

The spine is the main part of the human axial skeleton. It consists of 33-35 vertebrae, between which there are special layers - intervertebral discs. Despite their softness, they are highly durable. The vertebrae are connected to each other by the muscular system, intervertebral discs and joints. Thanks to this, it becomes possible to maintain the verticality of the spinal column while maintaining a sufficient level of freedom of movement.

The role of intervertebral discs in the structure of the spine is great. They are very elastic, and therefore are able to soften all shocks and shocks that occur when a person moves, runs or jumps and is transmitted to the area of the spinal column, spinal cord and brain. Due to the physiological curves of the body present in the form of two lordoses and one kyphosis, the spine is endowed with additional elasticity. And this is important to mitigate the increased load on it.

It is these unique properties of the spine that create the conditions for ensuring mobility of the human torso. But his role does not end there. It performs another important function - it provides reliable protection against all kinds of damage to the spinal cord and spinal nerves. They are located in the spinal canal, and their integrity depends on the condition of the spinal column. This is explained by increased sensitivity to various indentations. Therefore, the functionality of the spinal cord, as well as the work of the nerves connecting the internal organs with the central nervous system, depend on the integrity of the spinal column and its performance.

Factors provoking spinal diseases

For many years, the attitude of specialists to spinal problems was determined by the belief in their connection with the vertical position of the spinal column. It was this factor that was the main cause of early wear and tear of the vertebral structures. Modern research has cast doubt on this point of view and began to prove that the problem lies not in upright posture itself, but in the incorrect use of the capabilities of the spine. Many experts have come to the conclusion that diseases of a degenerative and dystrophic nature in the musculoskeletal system are inherent not only to humans, but also to animals, for example, cats, dogs, sheep.

There are a lot of diseases of the spine, the main ones are associated with osteochondrosis, intervertebral hernia, spondylosis deformans, scoliosis, and osteoarthritis. There is real scientific evidence of a connection between the progression of chronic diseases in this area with impaired functionality of the spine. Therefore, effective therapy requires not only relief of pain, but restoration of lost or limited function.

Compared to past centuries, modern man is less exposed to physical labor. This caused a decrease in the activity of blood supply to the tissues, a weakening of the muscle corset and a decrease in the intensity of the supply of nutrients to the intervertebral discs. Such processes became the cause of the manifestation of dystrophic changes. Of course, these deviations can be slowed down if you begin to compensate for the lack of physical activity. However, not many people are ready for such a decision. That is why it is so important to include physical exercise in a complex of preventive and therapeutic measures.

Particular attention should be paid to the primary prevention of spinal diseases. These measures are aimed at eliminating all modifiable risk factors leading to pathological disorders:

insufficiently balanced diet, depleted of useful elements;
tendency to bad habits in the form of smoking, alcohol abuse;
failure to maintain correct posture;
inactive lifestyle, lack of exercise;
excessively high physical loads, characterized by unevenness and the need to take uncomfortable unnatural positions;
implementation of stereotypical movements that are often repeated during a certain cycle of actions;
movements that are caused by poor coordination of movement - frequent falls, jumps resulting in injuries, etc.;
hypothermia of general and local manifestations to a significant extent.

What is osteochondrosis?

“The term “osteochondrosis” is used to describe non-inflammatory diseases in the spine,” says Marina Makarova, head of the exercise therapy department at the Center for Restorative Medicine and Rehabilitation of the Treatment and Rehabilitation Center of the Russian Ministry of Health and Social Development.
How to do it right

Deputy Head of the Center for Restorative Medicine and Rehabilitation of the Treatment and Rehabilitation Center of the Ministry of Health and Social Development of Russia Marina Makarova tells: - how to sit correctly in the office, - how to do exercises in the office, - how to remain a healthy car enthusiast, - what the right shoes should be.

But “salt deposition” is in no way connected with osteochondrosis - there is no such disease at all.
Osteochondrosis
is age-related destruction of the joints and ligaments of the spine and intervertebral discs, leading to the development of chronic pain, poor posture and loss of back mobility. These changes are irreversible, but they develop at different rates for each person.

Prevention of childhood spinal diseases

General health measures, which are needed, first of all, by the mother herself, will help to avoid problems with the spinal column. Her healthy diet and active pastime before the birth of the child minimize the risks of pathologies in the baby. But it is also important for children to properly organize their daily routine, provide a balanced diet and moderate physical activity. This is an effective tool for preventing illnesses.

The following tips will help to eliminate the situation when a child begins to develop spinal diseases:

install a desk that is appropriate in size and height to the child’s growth parameters;
provide lighting that is directed to the left of it;
To avoid slouching when reading and writing, place books on a special stand;
to carry textbooks and school supplies, it is advisable to use only a backpack;
For optimal muscle relaxation during rest, you need to use a mattress that is not too soft, but not too hard.

The child should not be overloaded with activities; his free time should be devoted to rest in an active or passive form. After returning from lessons, children need rest to relax their muscles, so they should lie down for a while. But for night sleep you should allocate at least 10 hours a day. The more free time a child spends in the air with active pastime, the better for his health, since active games help strengthen muscles, increase the body’s resistance to illnesses, and form immune defenses.

It is advisable for parents to pay attention to the physical fitness of their children. Until the age of 10-12, it is advisable to send them to swimming or athletics. But wrestling, weightlifting, boxing, and gymnastics are contraindicated, since at this age the muscle corset is weak. Therefore, there is a danger of overloading the spinal column and provoking early osteochondrosis. Before the age of 16, it is imperative to exclude the use of various exercise equipment. Since during this period the functional development of the spine occurs, and this type of load often becomes the cause of scoliosis and growth inhibition.

A rational and balanced diet will help develop the muscle corset, ligaments, strengthen the intervertebral discs, and ensure the proper development of bone tissue. Children's diets should include protein foods, which are necessary for muscles. Fats and carbohydrates provide the body with energy for muscle function. Dairy products should be the basis of the diet, as they are a source of calcium and help ensure the strength of the spine. We should not forget about vitamin B. It is the poverty of food in useful components. Poor and irregular nutrition can provoke scoliosis and other ailments of the musculoskeletal system.

These recommendations should be followed by children whose spine is in a healthy condition. If symptoms of illness arise, then it is necessary to follow the doctor’s instructions and be sure to engage in physical therapy.

The most basic

Osteochondrosis is mainly caused by a sedentary lifestyle and metabolic disorders.
The symptoms of osteochondrosis are extremely painful, but its onset can be delayed if you monitor the condition of the spine, move correctly and consult a doctor on time. Tags:

Metabolism
Back
Makarova
Safety
Swimming
Joints
Osteoporosis

2 comments • To leave a comment you must be an authorized user

leksys Yes, everything that is written in the article is excellent, what you have to do yourself is clear. But how to find a neurologist, or just a good medical specialist who will help you consult what you can and cannot do. This is such a rarity now, an experienced and knowledgeable doctor.
shewolf20 has anyone done gymnastics according to Bubnovsky?? What are the results?

Prevention of pathologies in adults

To prevent problems with the spine, you should improve and balance your diet and introduce moderate physical activity into your daily routine. But other recommendations should also be followed, for example, if you are in an upright position for a long time at work, you need to change your body position and the location of the supporting lower limb more often.

A comfortable working posture does not guarantee protection from destructive processes in the spine. This especially applies to situations when you are in this position for too long and do not change your position. Therefore, it is important to periodically change the position of the body, for example, it is advisable to alternately rest your foot on a low bench. This way you can unload the limbs and ensure optimal arching of the lumbar region of the spinal column.

The work of a modern person can still be associated with the movement of goods. In this case, we must strive for uniform distribution of the load. Carrying of loads should be carried out in a straight position of the body with the load as close as possible to the body. If you are forced to lift something heavy, then it is important to avoid tilting the spine while lifting the weight while straightening the body. It is recommended to first bend your legs at the knee joint and squat. The back should be straight. Then the load is lifted by straightening the limbs at the knees, but not the back.

Sedentary work also poses a danger to humans. If you are employed in this particular area, then you need to make sure that your back is in a straight position at the workplace. To do this, take a chair or chair equipped with a flat back and armrests. Their height should be optimal - the legs in a bent position have an angle of 90 degrees relative to the floor, and the feet are in full contact with the surface. When reading, use a book stand. It is also important to alternate body positions – get up and move around periodically.

You also need to be careful when driving for long periods of time. If you are often in a position leaning towards the steering wheel with your legs straight, then this position is fraught with high load on the lumbar discs. It is necessary to use a hard, comfortable seat, and a bolster should be placed under the lower back. The presence of head restraints will also be required to avoid neck injuries.

When you do housework and bend your body, for example, while washing or sweeping, it is advisable to lean on an object with your hand and relieve stress on the spine. When using a vacuum cleaner, use an attachment that eliminates the need to bend over. High-intensity work of the same type is especially dangerous for the spine. Digging up soil, chopping wood, sawing logs creates a high vertebral load, as well as an impact on the ligamentous-muscular system.

If you are riding in an elevator, it is important not to allow a high vertical load on the disks that have undergone deformation during acceleration and deceleration. It is required to take a lightweight position with your back resting on the wall of the cabin. This exercise will help relieve stress on your back during the day.

Don't forget about regular physical training. However, they must correspond to physical capabilities and age characteristics.

How to quickly recognize osteochondrosis?

“Steady” back
.
When sitting or standing, you constantly want to change your position; hard, “stiff” places appear in the spine. Pain in different parts of the spine
, inability to fully straighten, desire to take a certain position in which it does not hurt so much.
“With all the changes in the intervertebral joints and cartilaginous discs, the dimensions of the intervertebral space change - in those places where the nerve roots emerge. They get pinched and cause severe pain in the affected area,” explains Makarova. The muscles in the lower back or neck are constantly overstrained
.
often hurts or feels dizzy
, blurred vision appears - it gets dark before the eyes, “spots” appear in the field of vision.
Pain that is not associated with injuries
appears in the arms, legs, lower back or abdomen .
Unpleasant sensations pass quickly enough on their own. In the morning, after getting out of bed, the back is difficult to straighten
, and the arms and legs become numb.