As you know, sedentary work does not add health, but on the contrary-worsens it. A number of diseases can haunt workers of such work, namely: hemorrhoids, osteochondrosis, obesity, prostatitis, etc. Working in a sitting position, first of all, operators, dispatchers, computer users, those who sit all day and do not have the opportunity (or are lazy) to get up and warm up.
Osteochondrosis is characterized by a lesion of the intervertebral discs, most often in the cervical and lumbar regions. In people suffering from this disease, there is stiffness, limited mobility, dull or acute pain occurs in the spine. If osteochondrosis has affected the cervical region, there may be violations of the cerebral circulation. In the later stages, pain in the spine prevails, which increases with uncomfortable or long-term stationary poses, more often with physical exertion. In the future, a herniated disc may form. There is a pronounced deformation of the affected area in the form of kyphosis or lordosis. In the treatment of osteochondrosis, both massage, manual therapy, drug therapy, and physical therapy are used.
There are several rules for reducing the load on your back if you have a sedentary lifestyle.
Sit properly. Straighten your back as much as possible, straighten your shoulders. At first, this position will be very uncomfortable – your back will hurt. But the muscles will get used to keeping your back in the right position and the pain will go away. When you sit on a chair, press your back against the back of it – this will help you maintain the correct position. When sitting at the table, do not lean forward, keep your hands so that they seem to hold the upper part of the body, not allowing it to bend.
Take breaks. Get in order every 45-60 minutes to get up and move a little. Let it be only five minutes, but try to do a few exercises for twisting, bending, rotating the trunk. At home, find time to exercise, and try to choose a set of exercises so that the main load falls on the back muscles and spine. By training these muscles, you create a muscular corset that will hold the spine in a physiological position.
Try to find an opportunity to visit a swimming pool or an outdoor pond. The state of “weightlessness” in the water allows the spine to relax, allows the disks to align their shape. You can even conduct such an experiment. Carefully measure your height before training and after a forty-minute swim. You will see that the growth will increase by one centimeter – this is how much your spine is already deformed by improper loads. Don’t spend your weekends and vacations lying on the couch or on the beach. Try to walk and move as much as possible. Spend, in general, as much time as possible in the fresh air.
An important addition to the conversation about exercise is that if you have back problems, exclude leaning forward from the set of exercises. With a sedentary lifestyle, such exercises can do more harm than good. In addition, try to take care of your back as carefully as possible. If you have not previously been involved in sports and decided to lead a healthy lifestyle, start training gradually, without jerks and jumps. This can cause injury to the spine.
Currently, there are many ways to treat osteochondrosis, starting from taking medications and ending with surgery. Naturally, there is a lot of debate about these methods and their effect on the body. When choosing a treatment method, you should pay attention to some points. So, for example, if you are going to be treated with medicines that you were prescribed by a doctor from a polyclinic, you should pay attention to the fact that most of them are quite expensive, and in addition, they have a detrimental effect on the stomach and liver, so read the instructions carefully. When choosing a chiropractor, it is also advisable to be more careful, since a non-professional chiropractor, which is now quite a lot, can bring you to a wheelchair. When selecting therapeutic gymnastics, it is necessary to pay attention to the fact that the exercises do not cause stress on the spine, but only develop the back muscles. Try to do all the exercises slowly, without sudden movements.
An important role in ostiochondrosis is played by a rational diet. It is necessary to eat small portions 6 times a day: breakfast at 7-8 hours, lunch at 11 hours, lunch at 14 hours, afternoon tea at 17 hours, dinner at 19 and 21 hours-a glass of yogurt, or fermented baked milk, or prunes, or an apple. From products with osteochondrosis, grapes (grape juice, raisins, grape wines), legumes (peas, beans, beans, lentils), concentrated broths, jellies, jellies, aspic meat and fish, green salad and sorrel are contraindicated.
According to statistics, more than 90% of the Russian population suffer from chronic diseases of the spine, and in particular from osteochondrosis, which cause disorders of other organs and systems. Probably, not many people know that in terms of the number of days of disability, osteochondrosis consistently ranks second after the flu from year to year. Moreover, it is mainly people of working age who are ill.
Thus, the problem of back pain and other complications associated with osteochondrosis has existed for a long time, but recently, in addition to medical significance, it has become increasingly social.