Prevention of osteochondrosis: recommendations for a healthy spinal column

Osteochondrosis is a common disease of the spine, characterized by degenerative changes in the intervertebral discs and joints.

However, following certain recommendations and habits can help prevent osteochondrosis and maintain a healthy spinal column. In this article, we will look at some basic measures that can be taken to prevent the development of osteochondrosis.

Maintain Correct Posture: Maintaining correct posture is a key aspect of osteochondrosis prevention. Watch the position of the spine when walking, sitting and standing. Try to keep your back straight, taut and not bend at the lumbar region. Regular back strengthening exercises and posture correction can be helpful in this regard.

Get regular exercise: Physical activity plays an important role in the prevention of osteochondrosis. Regular exercise such as walking, swimming, yoga, or Pilates helps strengthen back muscles, improve flexibility, and maintain a healthy spinal column. They also help improve blood circulation and deliver nutrients to the tissues of the spine.

Choose the right shoes and mattress: Choosing the right shoes and mattress is essential for spinal health. Shoes should provide sufficient foot support and cushioning when walking. The mattress should be firm enough to support the correct position of the spine during sleep. Lift weights correctly: If you have to lift heavy objects, make sure you do it correctly so as not to strain your spine. Bend at the knees, keep your back straight and keep the load close to your body. Avoid sudden movements and carry weights evenly between both hands.

Maintain a healthy weight: Being overweight can put extra stress on your spine and contribute to the development of osteochondrosis. Maintain a healthy weight through a balanced diet and regular physical activity. See a dietitian or trainer for an optimal nutrition and exercise plan if you need support in achieving or maintaining a healthy weight.

Avoid prolonged sitting and incorrect postures: Prolonged sitting and incorrect postures can have a negative effect on the spine. Try to take breaks and stretch every hour while sitting at work or on long commutes. Use the correct seat and pillow to support your back.

If necessary, wear special corrective belts or orthopedic inserts: In some cases, with special needs or problems with the health of the spine, it may be necessary to use special corrective belts or orthopedic inserts.

See your doctor or orthopedist for personalized advice. conclusions Prevention of osteochondrosis requires effort and attention to the health of the spinal column. Maintaining correct posture, regular exercise, proper selection of shoes and mattress, proper weight lifting technique, maintaining a healthy weight, avoiding prolonged sitting and incorrect postures - all these measures contribute to maintaining a healthy spinal column and preventing osteochondrosis.

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