Most modern people experience back pain from adolescence. Such problems most often occur due to spinal deformities in people with a sedentary lifestyle and who do not follow the rules of a balanced diet. Pain may occur suddenly after a sudden movement or lifting heavy weights. Here are five preventative measures to keep your spine healthy.
Morning exercises
Tissues and intervertebral discs receive nutrients from the blood. The faster it circulates, the better it is for back health. Make it a rule to do daily 10-minute morning exercises after waking up. Make simple movements, turns and tilts in different directions. Physical activity will provide flexibility of the spine and prevent degenerative processes and the development of osteoporosis.
Stretching
Start practicing yoga. It is good for the development of flexibility and health of the spine. Also, do a few simple roller exercises to stretch. Instead of a roller, you can use a twisted bath towel. Take a horizontal position on a solid flat surface. Place the roller alternately under the cervical, lumbar and thoracic spine. Hold the body in this position for one minute. In the following days, gradually increase the time, increase it to 15 minutes. Make the rollers taller and denser.
Posture
Learn to keep the right posture. Stand by the wall, touch it with your heels, shoulders, buttocks and back of the head. Focus on this position. Then start moving, continuing to hold the body in this position. Proper posture helps to evenly distribute the load on all parts of the spine. When a person squats, he loads certain vertebrae. When lifting weights over 5 kg, be sure to keep your back straight. If you bend it, the load on the spine will increase tenfold. Swimming is very good for your back, so treat yourself to a visit to the pool more often.
If you have to carry laptops for work every day, avoid cumbersome options. For the back, which already receives the maximum load during the working day, this load will be extremely undesirable. Take an ultra-thin laptop. Its weight is several times less, so the load on the back will not be huge.
Food
Include enough protein in your daily diet. It should be at least 1.7 grams per kilogram of body weight. Be sure to diversify your diet so that your body gets all the amino acids needed to build protein. Follow a drinking regimen, per 1 kg of body weight should be about 30 ml of water. In addition, it is useful to use supplements containing hyaluronic acid, sulfur, glucosamine, chondroitin and vitamin D3 (such as Arthroblock forte or Alpha D3).
Workplace
If you have to sit in one place for hours at work, change positions more often, take 10-minute breaks every 45 minutes. Make your workplace comfortable. Put a chair that can be adjusted to your height. It is important that the top of the computer is slightly below your eyes. This will prevent involuntary tilting of the head during work.