MY RECOMMENDATION
If you have already completed my therapy, I recommend to repeat it again immediately at issue. Very important and effective is prevention. This consists of drug therapy if not feel pain even if a variety of symptoms and four times a year. This way you can avoid these various problems. For those more active and recommend exercises aimed at improving fumkčnosti spine and eliminate muscle imbalances to learn how to perform.
The most common cause of back pain is a disease of the spine, which not only keeps the human body upright and together with ligaments and muscles it helps mobility, but it also protects the spinal cord and nerve roots that come out of it. The spine is divided into cervical section with 7 cervical vertebrae, the thoracic section of 12 vertebrae, the lumbar section with 5 lumbar vertebrae and pelvic section with sacrum (5 fused vertebrae into the ilium) and a bone called coccyx, which consists of 3 - 4 fused bones. Each vertebra consists of a vertebral body - the carrier - arching to the back and closing the spinal canal and transverse and spinous processes. In addition, the vertebrae are characterized by small tabs, which touch each other. Important role in connection with the mobility of the spine except for the bone system has also the supporting connective system with strong and resilient ligaments that connect adjacent vertebrae, intervertebral discs as well as the powerful muscle wrap around the spine. Correct function of the nervous system ensures the strength of the spine. Individual parts of the spine are not equally flexible. The most flexible is the cervical section, the thoracic is little less flexible and lumbar section is quite flexible especially at its connective point with the ilium. At the same time the spine forms a connected unit, so a disease in one part may influence the function in its other parts. A disease of the spine is usually manifested by limited mobility in one part (at the connective point of two adjacent vertebrae) mostly in places where the spine is most flexible.
1. Avoid rapid, sudden movements, such as jumping, bending, rotations and being shaken, for example in a car.
2. Avoid bending forward and lifting heavy objects while bending forward. Always lift objects with legs bent and straight back, do not slouch. Thus the weight of the load is transferred to the legs and not in the spine. Avoid overburdening the cervical vertebrae, when turning do not bend your head forward or backwards, turn your entire body instead.
3. Protect the body from cold and dampness, especially legs and the lower spine. It is possible to buy a cotton waistbelt in the pharmacy to protect the lower part of the spine.
4. Do not stay long in a stereotypical position as sitting or standing. When standing change your position, transfer weight from one leg to the other. In sedentary jobs get up and stretch at least once an hour. PROPER SITTING: When you sit for too long, always keep your back straight and do not slouch. Use a chair with fixed back along the spine. Learn to sit comfortably with feet rested on a firm surface at a right angle. STANDING: The right position is when the head, body and legs are in a straight line. SLEEP: Sleep in bed with a firm support or put a board under the mattress. Put not very high pillow under your head in order to prevent improper bending of the spine during sleep. Fall asleep on your right or left side.
5. Pay more attention to this advice mainly in prolonged tiredness, sleep deprivation, conflict situations that cause despondency, depression, irritability or stress. All these conditions are also in healthy people connected with uncoordinated muscle activity that could cause pain. It concerns more those people who have experienced pain in the spine before. Everyone should do some exercise even when they feel healthy. Exercise is a means of tightening of sagging muscles, stretching of shortened muscles and improving its elasticity. The recommended activities are swimming, especially proper breaststroke, cycling, hiking, cross-country skiing, bodybuilding, jogging, quick walking. Very effective are compensatory spinal exercises, stretching, rehabilitation exercises and massage. It is also important to control your weight.
Do not carry a heavy bag in one hand or over your shoulder. It is better to divide the load into two bags and carry one in each hand. More preferably, carry burdens on your back always with two straps or put a bag over your shoulder across the chest.
When lifting a heavy object do not bend, but bend your knees and lift the object as far as possible with a straight back and a load pressing against your chest.
Lift small loads either from kneeling position or from crouching position or when putting one leg behind you and keeping straight back.
If you carry something heavy, never turn your waist only, but always the whole body.
Sit with a straight back and make sure that you have supported your lower back. When driving a car position your seat so that the angle between the thighs and the body is bigger.
Wear comfortable shoes with proper heels which enable good posture while walking. Orthopedic insoles can often relieve tension in the back.
If you sit at the computer for long hours or work with a machine, follow the rules for correct sitting position - 4 x 90 – i.e. legs are wide apart at 90 degrees, soles of feet are at 90 degrees with lower legs, lower legs are at 90 degrees with thighs and thighs at 90 degrees with the axis of the body.
If you cannot have a whole foot on the floor, use a low base.
It is advisable to sit more dynamically - on a fitball, unstable platform or a special chair.
When working in the garden (weeding, planting) never bend, it is better to kneel.
When washing your face or teeth or working in the kitchen, it is necessary to reduce the base of the body by putting legs apart or one leg behind and keeping your back straight.
Make sure the mattress on your bed is hard enough to be good support for your back, but not too hard.
Try to reduce stress and possibly begin to use techniques for better coping with it.
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E-mail: tvojdobrypocit@gmail.com
