Osteochondrosis is a disease of humans as a biological species. Mass morbidity is associated primarily with the vertical position of a person, in which the load on the spine and intervertebral discs is much higher than in animals. With this disease, the discs—the cartilaginous pads between the vertebrae—are affected, causing the intervertebral foramina to narrow and the spinal nerve roots emerging through them to be pinched. This causes severe pain. But if a person suffering from osteochondrosis learns to sit, stand, and lie correctly, then the pain can be prevented or reduced. Let's look at the causes of osteochondrosis, as well as how to sit, stand, lie down (what to sleep on) and lift weights.
Causes of osteochondrosis
People begin to feel manifestations of osteochondrosis most often after 35 years. The development and exacerbation of the disease is facilitated by macro- and microtrauma, static and dynamic overloads, as well as vibration.
The most common causes of osteochondrosis are:
- work associated with frequent changes in body position - flexion and extension, turns, jerking movements, lifting heavy loads; – incorrect posture when standing, sitting, lying down and when carrying loads; – physical education and sports without taking into account the influence of heavy physical activity; – unfavorable weather conditions – low temperature with high humidity; – psycho-emotional overload, stress, depression.
Based on the reasons, what type of osteochondrosis develops, that is, by localization, cervical (25%), thoracic, lumbosacral (50%) and widespread (12%) osteochondrosis are distinguished.
Gymnastics for cervical, thoracic and lumbar osteochondrosis
For people suffering from spinal osteochondrosis, the following forms of physical education can be recommended:
– morning hygienic exercises; – physical pause in the labor process; – therapeutic exercises; – swimming; – spinal traction; – physical classes culture according to the chosen program; – self-massage.
Treatment
People with sedentary jobs most often experience cervical osteochondrosis
. Because when we spend a long time at the computer, we involuntarily begin to slouch, and the stress on the cervical vertebrae is enormous. It is usually treated with medication, acupressure, acupuncture and herbal medicine. Try to maintain correct posture and take breaks from work to do a couple of exercises that will improve blood circulation in the head and neck.
Slightly less common than cervical osteochondrosis is lumbosacral osteochondrosis.
.
It is also typical for office workers whose work requires them to sit for long periods of time. For osteochondrosis of the lumbar region, in addition to medications, ointments that relieve pain and improve blood circulation are also prescribed. For this type of osteochondrosis, massage, acupuncture, mud therapy, heating and stone therapy (hot stone massage) are also prescribed. Thoracic osteochondrosis
is less common, but still occurs. Treatment consists of medications, classical and acupressure massage, acupuncture, hirudotherapy (leech treatment), physical therapy (physical therapy), as well as aroma and herbal medicine.
There are cases when the patient suffers from two types of
osteochondrosis.
Then the treatment is comprehensive
for the two inflamed parts of the spine.
How to sit correctly with osteochondrosis
When it comes to osteochondrosis, the question arises of how to sit correctly. Avoid furniture that is too soft - it is not for you. To prevent body weight from putting excessive pressure on the spine, the body must be supported by the ischial tuberosities, and this is only possible on hard seats.
What should a chair or armchair be like?
The furniture on which you sit for a long time should be as follows:
The height of the chair, chairs must correspond to the length of the lower leg, the leg must rest on the floor. For small people, it is recommended to place a stool under their feet. The maximum seat depth should be approximately 2/3 of the thigh length. There should be enough space for your legs under the table so that you don't have to bend them too much. If you have to sit for a long time, try about every 15-20 minutes. Warm up a little, change the position of your legs. Make sure your back is tightly against the back of the chair. Sit straight, without bending your head or bending your torso too much, so as not to strain your body muscles.
How to sit at the table
If your line of work requires you to read a lot, make a device on the table (lectern) that supports the book at a sufficient height and inclined towards the table so that you do not have to tilt your upper body forward.
How to sit behind the wheel
Try to sit without tension while driving a car. It is important that your back has good support. To do this, place a thin cushion between your lower back and the back of the chair, which will help maintain the lumbar curve. Keep your head straight. After several hours of driving, get out of the car and do basic gymnastic exercises: turns, bends, squats - 8-10 times.
Front of the TV
Do not sit or lie in one position in front of the TV screen. Change it periodically, get up, warm up. After sitting for 1–1.5 hours, sit back, relax your muscles, and take a few deep breaths.
How to stand correctly
You also need to know how to stand correctly in order to prevent osteochondrosis or slow down its development. When a person stands for a long time, the spine experiences significant stress, especially the lumbar region. Change your position every 10-15 minutes, leaning on one leg or the other - this will reduce the load. If possible, walk in place, move. From time to time, bend back, stretching your arms up, take a deep breath. This can somewhat relieve fatigue from the muscles of the shoulder girdle, neck, back of the head, and back. If you are washing dishes or ironing clothes, alternately place one or the other foot on a small bench. For those suffering from osteochondrosis, it is better to iron while sitting or placing the ironing board higher. When cleaning the apartment, when working with a vacuum cleaner, also try not to bend low, and extend the vacuum cleaner hose. When cleaning under the bed, under the table, get down on one knee.
How much does a good orthopedic pillow cost?
The cost of an orthopedic pillow depends on several factors:
- Material;
- Manufacturer;
- Medicinal properties
You can choose a polyester pillow for 600 rubles due to the low cost of the material.
At the same time, you need to understand that you should not expect a therapeutic effect or a pronounced orthopedic effect from such a pillow. The average cost of a high-quality orthopedic pillow is from 2,000 to 5,000 rubles, depending on the material and additional components. New items such as pillows with cooling gel cost even more – from 7,000 rubles. A high-quality orthopedic pillow always costs more than a regular one. After all, this is not just a case stuffed with wool, feathers or other filler, but a product that has passed tests and mandatory certification, manufactured using special technology and often using special equipment.
How to lift and move weights correctly
If you lift weights incorrectly or move them, you can not only get osteochondrosis, but even a hernia or injury. To pick something up off the floor, squat or bend over with your knees bent.
and leaning your hand on a chair or table, this way you do not overload the spine.
One of the main reasons for the exacerbation of osteochondrosis and the formation of intervertebral disc herniations, especially in the lumbosacral region, is lifting and carrying heavy loads. Acute, unexpected pain in the lower back appears in cases when the weight rises sharply,
jerk, and then move the heavy object to the side, while turning the body.
a heavy load in one hand
, especially over long distances, so as not to overload the spine, divide the load and carry it in both hands.
It is unacceptable to hold the weight by sharply unbending or bending
(leaning forward).
In general, it is undesirable for a patient with osteochondrosis to lift and carry weights of more than 15 kg
. We recommend purchasing a cart or bag on wheels. A backpack with wide straps is very convenient for carrying heavy objects over long distances. The weight of a full backpack is distributed over the entire spine, and your hands remain free.
If you have to carry something heavy, follow these rules:
– put on, if you have one, a weightlifter’s belt or any wide, hard belt; – squat down, with your back straight and neck straight; – grab the weight with both hands and lift it without bending your back.
Types and features of fillers for orthopedic pillows
Polyester
Polyester pillows are quite elastic, have a little spring and retain heat well. Soft balls are often added to the filler, moving under the weight of the head, giving the pillow a comfortable shape. Polyester is an absolutely hypoallergenic material.
Latex
Natural latex is made from the foamed sap of the tropical Hyvea tree, otherwise it is also called the rubber tree. They collect the sap by making cuts on the trunk - a small mug is collected drop by drop from each tree within 24 hours. It’s easy to imagine that the process of collecting sap is much slower than industry needs, which is why natural latex pillows are quite rare and expensive. This is one of the best materials for orthopedic pillows. It is elastic, elastic, allows air to pass through well due to its porous structure and absorbs moisture, serving for many years. The bactericidal properties of natural latex are also highly valued. The cost of pillows made from this unique natural filler is quite high compared to analogues.
Artificial latex is also popular in the manufacture of orthopedic pillows. It is inexpensive, unlike its natural counterpart, but not as durable and elastic. An orthopedic pillow made of artificial latex quickly loses its shape and becomes unusable.
Some manufacturers combine natural and artificial latex in one product to achieve an optimal price-quality ratio.
Polyurethane foam
Pillows made from this filler are able to remember and repeat the desired shape when certain components are added to the filler. The desired effect is achieved due to the cellular structure of the foam and the absence of response pressure. Polyurethane foam or otherwise - foam rubber - is less resilient and elastic in comparison with latex, it is easier to get used to such a pillow. One of the varieties of polyurethane foam pillows is the innovative memory foam pillows. They were developed for use in space to reduce the stress on astronauts during takeoff.
Buckwheat husk
A popular and environmentally friendly filler, also capable of taking the desired shape. Absorbs moisture well and allows air to pass through. Buckwheat husk helps improve the condition of hair and scalp through micromassage and relieves headaches. An additional bonus when using a pillow with buckwheat filling is a pleasant, unobtrusive smell that promotes relaxation and sound sleep.
Cooling gel
An innovative filler that remembers its shape, relaxes the neck muscles well and has a pronounced cooling effect. Thanks to the memory effect, the pillow does not put pressure on the neck and head, while being elastic.
In addition to the main filler, manufacturers of orthopedic pillows may include additional components. For example, pads with mint, lavender and rose petals, aloe vera impregnation, biomagnets and magnetic plates, stones with a healing effect and much more.
The material from which the pillow cover is made is also important. It is optimal for the fabric to allow air to pass through and absorb moisture. Often, orthopedic pillows are placed in special mesh covers, which have a slight massage effect and remain cool for a long time.
When choosing an orthopedic pillow, we recommend paying attention to companies that specialize in their production. In this case, you will purchase not just a piece of foam rubber of the correct shape, but a product made in accordance with all the rules using modern technologies.
What to sleep on with osteochondrosis
It is better to sleep not on a soft bed, but also not on boards. The bed should be semi-rigid so that the body, when a person lies on his back, maintains physiological curves (cervical lordosis, thoracic kyphosis and lumbar lordosis). For this , the best option is
Of course, there is
an orthopedic mattress
, but if it is not available, then place a shield over the entire width of the bed or sofa, and 5–8 cm thick foam rubber on top. Cover it with a woolen blanket and lay down a sheet. If the pain radiates to the leg, you can place a blanket made of blanket under the knee joint - this reduces the stretching of the sciatic nerve and reduces the pain.
When back pain occurs, many patients prefer to sleep on their stomach. To prevent your lower back from arching too much, which causes even more pain, place a small pillow under your stomach.
Morning meal
It can be very difficult for patients with acute manifestations of osteochondrosis to get out of bed in the morning. Do this:
– first do some simple exercises with your arms and legs; – then if you sleep on your back, turn onto your stomach; – lower one leg to the floor; – leaning on this leg and arms, transfer your body weight to your knee and gradually stand up, without making sudden movements.
And one more tip:
for those who love baths: dry heat (sauna) is preferable, and during exacerbations the sauna should also be avoided.
