August 8, 2010 at 06:32Caution Spine
None of us doubts that the spine is one of the most important parts of our body. The bearing element of the skeleton, the container of the spinal cord. However, we pay little attention to him, I practically did not hear that anyone was worried about his condition. Meanwhile, according to the Internet, almost every third suffers from chronic back / neck pain. Such is the retribution for upright posture ...
Indeed, as scientists note, similar problems are absent in tetrapods. Having straightened up and standing up to our full height, we constantly load our spine, which, in general, is not very adapted for this. Improper posture, uncomfortable shoes, heavy physical exertion (weight transfer) - all this creates extra stress in it, squeezing the vertebrae, twisting the spinal column.
Remembering the professional diseases of IT employees, we usually talk about vision loss, overweight, and tunnel syndrome finally. And remember the general recommendations from books for beginners: watch your posture, do not slouch, pick the right chair, the center of the screen should be below eye level? All this is not an empty phrase.
Neglecting these tips, you can earn osteochondrosis, curvature of the spine and other unpleasant things. So it is with many - you say - and nothing, people live! But have you ever wondered how?
Here are some “special effects”:
Unpleasant, isn't it? And it would seem that modern medicine cures a lot. But do not wait for an easy recovery a la “drank the pill and it's gone”. During periods of exacerbation, nothing helps, neither tablets nor injections, painkillers have little effect. Discomfort can reach such an extent that you just don’t feel like lying down.
Scared? Yes, maybe I'm exaggerating. But who can be the loser in the end?
As mentioned earlier, the development of these problems contributes to poor posture and increased loads on the spine (heavy lifting, weight training equipment with high weights, etc.). In addition, you should think about if you have flat feet and are overweight. Sleep deprivation is very negative - it generally is a catalyst for all chronic diseases.
Do not forget about comfortable shoes, ergonomics of the workplace, some still advise you to buy orthopedic mattresses and pillows.
As for prevention, everything is standard here: warm up, do gymnastics: rotational, nodding head movements, stretch your back.
According to doctors, strengthening the supporting muscles of the spine will help a lot. However, you should not immediately run into the rocking chair and exhaust yourself with the buildup of "trapezoid" and "wings". These are completely different muscle groups and they will not help you. Neurologists say that a professional hobby for “rocking” will only help you “kill” your spine as quickly as possible.
It is necessary to strengthen the longitudinal muscles of the back, which, in general, are rather weakly involved in our daily lives, even for people involved in sports: we just have almost no movements of their load. Here the “boat" exercise will help. Perhaps later I will publish a set of exercises on this topic.
Swimming is very useful: hydrodynamic weightlessness allows the spine to relax, and the process itself involves almost all muscle groups, which favorably affects their tone.
If you have already caught problems with the spine, then in addition to physiotherapy, massage is very effective: it will have to be done at least once every six months or a year. Do not be lazy, after consulting with a doctor, sign up for physical therapy classes. There you will be shown simple exercises that can be fully practiced at home. The main thing is not to throw - there is no instant effect.
And finally, a little gymnastics for the flexibility of the neck. Remember, as with gymnastics for the eyes, there will be no sense if you do it once a day. Be careful and don't rush.
I am not a doctor and generally far from medicine. To write an article, make your sad experience. So I will be glad to your comments and advice.
Regarding the exercises, I want to add: be extremely careful with any actions with the head and neck, and also do not self-medicate, contact specialists. And the rest good luck, do not be sick;)
upd. Moved to a thematic blog.
upd. I would like to once again note that if symptoms occur, do not try to engage in self-diagnosis and self-medication. It is better to consult a doctor, otherwise you can make it worse.
upd. If the wrong blog, tell me where to throw.
Background
Indeed, as scientists note, similar problems are absent in tetrapods. Having straightened up and standing up to our full height, we constantly load our spine, which, in general, is not very adapted for this. Improper posture, uncomfortable shoes, heavy physical exertion (weight transfer) - all this creates extra stress in it, squeezing the vertebrae, twisting the spinal column.
Remembering the professional diseases of IT employees, we usually talk about vision loss, overweight, and tunnel syndrome finally. And remember the general recommendations from books for beginners: watch your posture, do not slouch, pick the right chair, the center of the screen should be below eye level? All this is not an empty phrase.
Neglecting these tips, you can earn osteochondrosis, curvature of the spine and other unpleasant things. So it is with many - you say - and nothing, people live! But have you ever wondered how?
Here are some “special effects”:
- Pain in the back, neck - this is by itself;
- Sensations of constant tension, causing discomfort;
- Acute headaches (yes yes);
- Pain in arbitrary parts of the body - this is the spine after all;
- "Numbness" of the limbs;
- Clicking-crunchy joints;
- Vascular constriction, leading, for example, to circulatory disorders of the head (decreased blood flow through the vertebral arteries);
- Soon the appearance of "flies" in the eyes (see mushek.net );
- etc.
Unpleasant, isn't it? And it would seem that modern medicine cures a lot. But do not wait for an easy recovery a la “drank the pill and it's gone”. During periods of exacerbation, nothing helps, neither tablets nor injections, painkillers have little effect. Discomfort can reach such an extent that you just don’t feel like lying down.
Scared? Yes, maybe I'm exaggerating. But who can be the loser in the end?
Risk groups
As mentioned earlier, the development of these problems contributes to poor posture and increased loads on the spine (heavy lifting, weight training equipment with high weights, etc.). In addition, you should think about if you have flat feet and are overweight. Sleep deprivation is very negative - it generally is a catalyst for all chronic diseases.
Do not forget about comfortable shoes, ergonomics of the workplace, some still advise you to buy orthopedic mattresses and pillows.
Prevention and treatment
As for prevention, everything is standard here: warm up, do gymnastics: rotational, nodding head movements, stretch your back.
According to doctors, strengthening the supporting muscles of the spine will help a lot. However, you should not immediately run into the rocking chair and exhaust yourself with the buildup of "trapezoid" and "wings". These are completely different muscle groups and they will not help you. Neurologists say that a professional hobby for “rocking” will only help you “kill” your spine as quickly as possible.
It is necessary to strengthen the longitudinal muscles of the back, which, in general, are rather weakly involved in our daily lives, even for people involved in sports: we just have almost no movements of their load. Here the “boat" exercise will help. Perhaps later I will publish a set of exercises on this topic.
Swimming is very useful: hydrodynamic weightlessness allows the spine to relax, and the process itself involves almost all muscle groups, which favorably affects their tone.
If you have already caught problems with the spine, then in addition to physiotherapy, massage is very effective: it will have to be done at least once every six months or a year. Do not be lazy, after consulting with a doctor, sign up for physical therapy classes. There you will be shown simple exercises that can be fully practiced at home. The main thing is not to throw - there is no instant effect.
And finally, a little gymnastics for the flexibility of the neck. Remember, as with gymnastics for the eyes, there will be no sense if you do it once a day. Be careful and don't rush.
- Retraction of the neck Lean your head back while maintaining the level of the eyes and lower jaw. Hold 3 seconds, repeat 10 times. This refers to the movement of the head forward back, without bending (nods).
- Stretching the trapezius muscle With one hand, tilt your head to the side. The second hand is wound behind the back. Hold 3 seconds, repeat 10 times.
- Flexion and extension of the neck Gently bend and unbend the neck, making nodding movements. Try to stretch your neck. Hold 3 seconds, repeat 10 times.
- Bending the neck. Tilt your head down and return to the starting position. Hold 3 seconds, repeat 10 times.
- Turning the neck Slowly turn the neck to the left to see the left shoulder. Then also to the right. Hold 3 seconds, repeat 10 times.
- Extension of the neck Pull the neck back and return to the starting position. Hold 3 seconds, repeat 10 times.
- Shrug Shoulder up and down, then back and forth. Repeat 10 times.
- Stretching the neck Hold the arm extended downward in the wrist area with the opposite hand. Carefully turn your head toward the holding hand. Hold 3 seconds, repeat 10 times.
PS
I am not a doctor and generally far from medicine. To write an article, make your sad experience. So I will be glad to your comments and advice.
Regarding the exercises, I want to add: be extremely careful with any actions with the head and neck, and also do not self-medicate, contact specialists. And the rest good luck, do not be sick;)
upd. Moved to a thematic blog.
upd. I would like to once again note that if symptoms occur, do not try to engage in self-diagnosis and self-medication. It is better to consult a doctor, otherwise you can make it worse.
upd. If the wrong blog, tell me where to throw.