“The flexibility of the spine is the youthfulness of the whole body,” yogis mysteriously pronounce, curling up into a ram’s horn when performing another asana. And we listen, smile and continue to bend more and more closer to the ground, stooping under the weight of life experience, office routine and everyday bustle.
In childhood, the complex of morning exercises was perceived as a set of meaningless and primitive movements, it was not difficult to perform them. Every year we are more and more deliberate in our approach to tilts and swings, and the “birch” exercise is gradually moving into the category of impossible ones.
Without proper care, our back ages much earlier than they appear. wrinkles on the face. And none salon procedures will not return its elasticity, youth and elasticity.
The spine is the very inner core that makes a person strong, hardy, purposeful, able to withstand life’s difficulties and illnesses. In addition to support and movement, it provides all the organs of the body with uninterrupted communication with each other and with the brain.
When one of the connections is broken, our long journey begins through doctors, pharmacies and healers in search of a cure for the head, heart, pressure, stomach, and so on. And if you think about it, we immediately remember that the disease that arose out of nowhere was preceded by back pain for a long time.
In this article, we will talk about why your back hurts, how to protect your spine from premature aging, and why proud and confident people succeed in life more than stiff and indecisive ones.
Why does my back hurt?
What is osteochondrosis
The human spine is a slightly curved rod, consisting of 33 vertebrae. In the lower part of the spine (sacrum, coccyx) the vertebrae have fused together and lost the ability to move. The vertebrae remaining in the cervical, thoracic and lumbar regions are mobile.
Between their solid bodies, nature prudently laid cartilaginous layers – intervertebral discs. The more elastic and thicker the intervertebral cartilage, the more mobile the spine, the higher its ability to soften the load when walking, running, jumping. To prevent the discs from popping out unintentionally, they are held in place by the anterior and posterior ligaments, which, like strong wide ribbons, run along the entire spine.
The processes of the vertebrae form the spinal canal – a reliable shelter for the spinal cord. There are also the most important blood vessels that supply blood to the spinal cord and brain, as well as the spinal nerves, which, leaving the holes between the vertebrae, ensure the functioning of all organs.
The spine is braided with strong ligaments, powerful muscles that hold it in the correct position, make it bend and straighten. The bones and cartilages of the spine are constantly renewed throughout life: the more often the muscles and ligaments of the back work, the faster the spine rejuvenates and becomes stronger. If the muscles of the back are inactive, the bones and cartilage atrophy as unnecessary, they age prematurely.
The second mechanism of premature aging is an uneven load on the vertebrae. With prolonged compression of individual zones of the spine, their blood supply is hindered, and where there is no nutrition, there is no life. Cartilage gradually loses elasticity, moisture, vertebrae cease to renew their cells. The structures of the spine become weak and fragile.
In the future, such a spine cannot withstand even ordinary loads. The vertebrae pressing against each other gradually push out the cartilaginous discs that have lost their elasticity. The ligaments that hold the intervertebral discs in place are richly supplied with pain receptors. When the protruding disc presses on the ligament, pain occurs – the first symptom osteochondrosis spine, which can appear as early as 20 years.
An attack of pain that occurs after hypothermia, awkward movement, physical activity can last more than a week, and this makes even the most stubborn workaholics see a doctor.
Statistics show that, having arisen once, the pain will come again and again, gradually progressing. However, if you “take up yourself” in this initial stage of osteochondrosis, then you can nullify its manifestations even to a ripe old age. to keep healthy and activity.
If you let everything take its course, the intervertebral disc will continue its struggle for freedom and sooner or later jump out, breaking the ligament holding it. This is where the bigger problems start. The resulting intervertebral hernia sometimes compresses the nerve root extending from the spinal cord in this segment, and a picture of sciatica develops.
Pain from the spine spreads along the course of the nerve, does not subside in a week, leads to impaired mobility, in some cases does not disappear under the influence of conservative treatment and requires the intervention of a surgeon.
Often, as a result of developed edema, muscle tension, inflammation, blood vessels are squeezed, which can lead to a complete disruption of the function of a part of the spinal cord: impaired sensitivity and mobility of the arms and legs. If the problem is at the level cervical region, the compression of blood vessels can lead to cerebral ischemia.
How to avoid back problems
1. Sedentary lifestyle
Weak muscles and ligaments are not able to keep the spine in the correct position, evenly distributing the load on the back, which leads to a curvature of the spinal column. The blood supply in the spine is disturbed, especially when you stay in the same position for a long time. Osteoporosis of the vertebrae gradually develops, and cartilage loses its elasticity.
Exercises to strengthen the muscles of the back can be performed at home, it is especially useful to accustom children to them, the formation of the musculoskeletal system in which is in full swing.
If by the nature of your activity you are forced to sit or stand for a long time, try to change your body position as often as possible, take breaks for an elementary warm-up.
“Unwind” the boss on the horizontal bar in the office. Motivate with the fact that this inexpensive device will strengthen team spirit and increase efficiency. Instead of a smoke break, hang on the horizontal bar for a few seconds, relaxing your back muscles.
This is a great alternative to expensive programs that are carried out in medical institutions for the treatment of the spine. men instead smoking can play “American”, which will increase their self-esteem and strengthen their biceps, which have lost their juicy look after years of curly driving with a mouse on the table.
Important! Descend from the horizontal bar gradually, gently transferring body weight to your legs. It is absolutely impossible to jump.
Swimming is very good for your back. In water, the muscles of the body experience a significant dynamic load, overcoming the resistance of a dense medium (water is almost 800 times denser than air), which strengthens the muscular corset. In this case, the spine does not have an axial load, the body is in a horizontal position.
2. Bad habits
How are you sitting while reading this article? If the back is arched, and the elbows rest heavily on the table, this is harmful to the spine. Pay attention to your walk. The habit of walking with your nose on the floor and hunched your shoulders is as harmful as smoking.
You need to sit with your back straight, straightening your shoulder blades.
It is good if the chair has a low back, which you can lean on when sitting for a long time. Every 15-20 minutes, slightly change the position of the legs, back, arms.
You need to sit strictly in the center of the support, without falling on your side. This is especially true for those who write or draw by hand. According to a study conducted by the New England Journal of Medicine, a significant proportion of people have reduced back problems as soon as they stop sitting on their wallets.
Keep as you walk correct posture. Imagine that a balloon is tied to the top of your head, which constantly makes you lift your head proudly. Straighten your shoulders, imagine that you want to become a few centimeters taller than your colleagues. Check your posture several times a day by walking up to a wall.
Now special posture correctors are sold – corsets that force the back to maintain the correct position. Especially such correctors are recommended for wearing by children with a tendency to stoop, with the development of curvature of the spine.
However, these fixatives must be used under the supervision of a physician and must be combined with physiotherapy exercises. Otherwise, the immobilized muscles will weaken, which will further aggravate the situation.
Pledge of health
3. Image is nothing!
A woman standing cross-legged or sitting cross-legged looks mysterious. However, this is not the best position for the spine. Many habits, shaping our image, comes from childhood, when we so zealously resisted briefcases with two straps and low-heeled shoes. And as a result, almost everyone has a curvature of the spine of one degree or another.
Wear comfortable shoes throughout the day, leaving heels and stilettos for special occasions only. If there is a need to carry heavy bags, distribute the weight on both hands. And, remembering your bitter experience, try to convince children to give up shoulder bags and dress shoes. Look for a compromise.
4. Excess is bad
Excesses in the form of excess weight can completely ruin your back. With each kilogram, the load on the spine increases, the muscle tissue gradually becomes decrepit, replaced by fat.
Do not overeat, even if you think that fullness suits you. It’s not about beauty, it’s about health. Have pity on your spine.
Very good for the spine fish dishes, cheeses, butter and vegetable oils, cereals, eggs. For the restoration of cartilage tissue from time immemorial, it is recommended to use dishes containing cartilage components: jelly, aspic, etc. Children will especially enjoy pastry jelly, marshmallows, marmalade containing gelatin.
Various nutritional supplements and medicines are produced that contain cartilage components: chondroitin sulfate, glucosamine, and so on.
5. Work is a wolf!
In a special risk group are people who perform heavy physical activity. The most dangerous is the work associated with twisting and simultaneous extension of the spine. Such a movement is made by the body when a person throws something, lifts or moves weights.
Raise and lower weights with a straight back, shifting work to your feet, avoid sharp turns of the torso. For work in difficult conditions, special belts, clamps, corsets are provided, providing additional protection to the back.
Before work, always stretch your muscles, warm up. At the end of work, beware of hypothermia: do not lean on a cold wall, do not sit in a draft.
Always remember that old age can be postponed indefinitely with one proud movement – straightening your shoulders, majestically raising your chin and confidently leaving with a flying gait away from earthliness, gray everyday life and illness. It is not for nothing that a healthy back and an elegant posture have always been considered a guarantee of strength and reliability in men, and in women – a sign of youth and sexuality.
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