Backache

"Has entered the lower back," "lumbago," "severe back pain, giving in the leg" - this is usually said about their feelings caused by osteochondrosis of the spine. This disease affects the discs - cartilaginous pads between the vertebrae, which causes the intervertebral foramina to narrow and the spinal cord nerve roots emerging through them are impaired. This is what causes severe pain. But if those suffering from osteochondrosis learn to properly sit, stand, lie, the pain they can prevent or reduce.

HOW TO CORRECTLY SIT

Avoid too soft furniture-it's not for you. To the body weight is not too much pressure on the spine, the body should be supported by sciatic bumps, and this is only possible on hard seats.

To the furniture on which you have to sit for a long time, the following requirements are made: the height of the chair, the armchair should correspond to the length of the shin - it is necessary that the foot rest on the floor. Maximum seat depth is about 2/3 of the length of the hips. And the last: under the table should be enough space for the legs, so they do not have to be strongly bent.

If you are forced to sit for a long time, try to flex slightly every 15-20 minutes, change the position of the legs.

Make sure that the back is snug against the back of the chair. Sit straight, not tilting your head and bending your body so as not to strain your body muscles.

While driving, try to sit without tension. It is important that the back has good support. If such a support is not provided for the design of the seat, place a thin cushion between the loin and the back of the chair, which will allow the lumbar flexure to be maintained. After several hours of driving, get out of the car and do some basic gymnastic exercises: turns, slopes, squats - 8-10 times each.

Before the TV screen, do not sit and lie for long in one pose. Periodically change it, get up to stretch.

HOW TO STAND CORRECTLY

When a person is standing, the spine experiences significant stresses, especially his explanatory department. Change the pose every 10 -15 minutes, leaning alternately then one leg, then the other - this will reduce the burden on the spine. If possible - go on the spot, move. Time about time, bend back, stretching your arms up, taking a deep breath. This can somewhat reduce the fatigue of the mts shoulder girdle, neck, occiput, back.

If you wash dishes, iron, alternately put that one or the other leg on a small bench or box. It is better to iron the suffering osteochondrosis by sitting or putting the ironing board so that you do not have to bend low.

While cleaning the apartment, when working with a vacuum cleaner, also try not to bend low, it is better to extend the hose with additional tubes. Picking up under the bed, under the table, stand on one knee. To pick up the object of the spade, squat down or bend over, bending the forearm leaning against the chair or table. So you can overload the lumbar spine.

HOW TO RIGHTLY RISE AND RELOCATE GRAVITY

One of the main causes of exacerbation of osteochondrosis and the formation of herniated intervertebral disc, especially in the lumbosacral division, is the lifting and carrying of weights. Sharply, unexpectedly there is a pain in those cases when lift weights abruptly, jerkily, and then transfer the heavy object aside, turning pr this trunk.

Do not carry a heavy burden in one hand, especially over a long distance. It is inadmissible, holding the weight, sharply bend and unbend (tilt back).

We advise the patient to osteochondrosis not to lift and not to transfer weights more than 15 kilograms. For carrying heavy loads for a considerable distance, a backpack with wide straps is very convenient. A cart or a bag on wheels will help. But if you have to raise the horse, follow certain rules. Put on, if you are eating, a weightlift belt or any wide belt. Squat, but the back should be straight, the neck straightened. Grabbing with both hands the weight, rise, without bending your back.

HOW TO CORRECTLY REMAIN

Sleep better on a soft bed, but also not on the boards. The bed must be semi-rigid, so that the body, when the person is lying on the back, retains physiological curves.

When the back hurts, many prefer to sleep on the stomach. To the waist is not strongly bent, which causes more pain, put a small pillow under the abdomen.

Getting out of bed in the morning after sleep with acute pain can be very difficult. Do this: first, do a few simple exercises with your hands and feet, then if you sleep on your back, turn on your stomach, lower one leg to the floor. Leaning on it and on the hands, transfer the weight of the body to the knee and gradually get up, without making sudden movements.

And one more tip. Those who love the bath, preferably dry steam (sauna), but during an exacerbation from the sauna is better to refuse.