There are main seven rules:
• the right to stand and walk;
• the right to sit;
• the right to lie and get up;
• the right to raise and move the weight;
• the right to engage in physical activity;
• right to comply with diet;
• correctly psychologically adjusted.
Basic rules to prevent back pain
How to walk and stand
Walk and stand to be with the back straight. Stand up against the wall to touch her heels, buttocks, shoulders and head, remember that the position of his body (posture) and when walking try to support him.
If you have to stand for long, you should:
• If possible, it's still going on the ground, move;
• change position every 10-15 minutes, move your body weight from one leg to another;
• periodically bend backwards every 10-15 minutes, stretching out his hands up, take a deep breath and exhale, it is removed from the back muscle fatigue;
• if you're standing up, organize the workplace so that did not have to stoop low; use support under the leg, and build upon it on one leg, then on another, it will reduce the load on the spine.
Follow posture Pull belly, try to stretch upward, as if attached to the top of the balloon, without straining the upper half of the body!
How to sit
To reduce the load on the spine does not bend forward and leans too far back, firmly press the back of the chair and create a support under the neck and waist. If you have to sit long, choose the correct chair, every 15-20 minutes to stretch warm up, change the position of the feet.
For furniture, which have to sit for long periods, meet the following requirements:
• Choose a chair with high back and lean on it, at waist level, place a small pillow under your back;
• chair height should be such that his knees were slightly lower than the hips if you want to use a wedge-shaped stand under your buttocks, feet should be firmly on the floor, if necessary, use a stand to stop;
• depth of the chair - two thirds of the hips;
• Avoid too soft furniture, as this highly tense muscles of the body for balance.
Sit up straight, watch his posture!
How to lie down and stand
If you sleep on the hard ground around it should be a lot of pads for each physiological bend of your spine. Opinion sleep on a firm comes from the 30-s, when there were beds with tubular mesh (we assume - sleep in a hammock), and doctors have advised underlay wooden shield a crustacean grid (so that it does not bend), and two mattresses on top (to create the anatomical compliance curve of the spine). About wooden shield remember all, but about mattresses - forgotten. To these two conditions (not bending basis and anatomical line), add a third - orthopedic, ie curative effects. And therein lies another common mistake, everybody thinks anatomic bed - orthopedic (and advertise it so), while the medical (orthopedic) bed should help relax muscles, not just to create the conditions for the possibility of relaxing the muscles. Thus, the physiological curves of the spine must be maintained and in a horizontal position. Reason bed should be hard (possible wooden shield), which prohibit "sag" back, but on top of it should have anatomical or orthopedic mattress (cover), which provides a comfortable position, preferably with a preventive function traction, such as «ORTORELAX» or «DETENSOR» .
If the bed you think is not comfortable, adjust it by yourself:
• in the supine position - a small pillow under the neck and a pillow under your knees to the legs were slightly bent;
• The situation on the side - pillow under the neck at shoulder height, a small pillow under the waist, legs bent at the knee and hip joints;
• The situation on his stomach, put a pillow under it
Get up out of bed in the morning, you must first taking a few simple exercises arms and legs, then turn over on his stomach, pressing her hands to her knees, sit your buttocks on your heels and the maximum stretch hands forward, then lower one leg to the floor and leaning on that leg and arm, gradually rise, making no sudden movements.
Let us back a full night's rest! Stretch after sleep!!!
How to raise and move the gravity
Safety Instructions for longshoremen specifies that when you carry heavy loads the maximum permissible load: male adolescents from 16 to 18 years - 16 kg for men - 50 kg. Women - 10 kg, up to two times per hour, when alternated with other work and 7 kg - when lifting heavy objects repeatedly during a work shift.
Use every opportunity to perform the work with the back straight, sitting on a comfortable chair, standing behind the machine, while working on the floor - stand on one or both knees, placing a soft cushion under them. Try the bulk of the load transferred to his feet, and not on the spine. If you have to lift and carry heavy loads, you should:
• Time to put on weight lifter or rigid corset;
• to put one foot forward, bend the legs, rather than the spine, squat, and the back should be straight forward and seizing the goods both hands to pick it up, straightening his legs, without bending your back (as do weightlifters);
• distribute the weight carried by gravity - do not carry the load in one hand, divide, and take it in both hands, bags of different weights need to periodically change the hands so as not to overload the muscles of the body emerged;
• when you move the cargo to keep the cargo as close as possible to itself, delete the pan and tilt of the body (twisting of the spine);
• lift and carry the child in her arms is recommended to erect back, the best position for the spine, when a small child in a special backpack on his chest, and more on the back;
• to carry the weight to use a backpack instead of bags, move items in bags and suitcases on wheels;
• When cleaning use a mop and a vacuum cleaner handle extenders;
• washing and ironing to do with the back straight, not leaning into the tub or on a low table, and putting the pan on a high stand and using the ironing board.
Balanced against their potential with static and dynamic loads!
How to keep to a diet
My favourite "treats" of the intervertebral disc are apples and pears, raspberries and strawberries, grapes, and Jerusalem artichoke (Jerusalem artichoke), hazelnuts and lentils, pumpkin, lettuce and soy yogurt. In the prevention of back pain occupies an important place fortification of food. Eat food with a full range of vitamins and a sufficient amount of calcium and magnesium (fish and other seafood, cabbage, spinach, beans, nuts, seeds, peas, whole-grain bread, not fresh boiled milk of healthy cows). Avoid spicy foods, alcoholic beverages and smoking.
Use the power of nature! 1. Prepare Herbal Yarrow ordinary rate of: tablespoon of herbs in a glass of boiled water (present, encased in 1 hour, strain). Take a tablespoon before eating. 2. Mix 1.5 cup radish juice with 1 cup of pure honey and with 0,5 cups of vodka, add a tablespoon of salt and mix thoroughly. This mixture is taken orally for 1 glass before going to bed, and rubbing her place of pain on his back.
In order to slow the progression of dystrophic changes in the joints of the spine and disks, you must use hondroprotektory - drugs that provide a protective effect on cartilage. Treatment is conducted by long courses of up to six months on doctor's prescription.
No diet from degenerative disc disease, there is a diet to lose excess weight - necessary to reasonably Grow thin!
How to psychologically tune
Try to implement the recommendations, advice and exercise with a positive attitude, with the desire and willingly to help ourselves and others, and, most importantly, with confidence in the effectiveness of ongoing prevention efforts.
Remember:
Your thoughts affect your body!
How to deal with physical exercise
The most effective way to prevent back pain -
regular physical exercise! Good muscular corset and sufficient flexibility of the spine - the basis of prevention of back pain.
In dynamic studies give preference to swimming, treadmill, skis, exercises with elastic bandage. Being engaged in game sports (football, volleyball, tennis, etc.), be careful, because sharp, uncoordinated movements and rotations can provoke exacerbation of pain. Avoid running on hard surfaces, use shock-absorbing insoles and special sports shoes, reducing shock loads on the spine.
Arsenal preventive physical training includes:
• exercises for the formation of correct posture (you need to know how to take the posture correct posture, maintain this posture for a long time, and often control the correctness of its holding);
• exercises to increase the mobility of the spine or its departments (similar to yoga with the core principle - the slow attainment of maximum size with fixation in extreme positions for 3-5 sec.)
• exercises for balanced development of muscles of the body (especially the back, abdominal and shoulder girdle), including reasonable body-building;
• exercises, preferably with a burden (to perform on simulators, excluding the vertical load on the spine);
• exercises with a barbell and dumbbells (you do lying on your back, chest or sitting, the emphasis in the chest).
Eugene Kolosov
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