Prevention of herniated disc: exercises, nutrition, posture

Intervertebral hernia is a common disease characterized by deformities of the intervertebral disk with protrusion of nucleus pulposus, pain, and discomfort. The majority of patients: people older than 25 years. When complications of the disease cause disability and disability.

The most severe consequences of hernia, narrowing of the spinal canal, threatening inflammation of the spinal cord and nerves. This can lead to paralysis of the legs, numbness, functional disorders of pelvic organs. Often patients come to the doctor when time is lost, and the disease is difficult to treat. If patients are made on time prevention of the hernia, taking care of your spine, the disease could not occur.

A healthy lifestyle

Tobacco and alcohol adversely affects the entire body and particularly the spine. Therefore, an important measure of prevention is to get rid of bad habits.

Avoid stress, they cause vasoconstriction, which increases blood circulation. You should not wear high heels, use comfortable shoes or alternate wearing shoes with heels shoes with a low sole. A person should not sleep less than 8 hours a day. This mode allows the spine to relax. It is recommended to sleep on a rigid orthopedic base. Strengthens the immune system.

A set of exercises:

At home it is recommended to perform a series of physical exercises that strengthen the muscles, ligaments, stretch all parts of the spine. Do gymnastics daily.

1. Stretch the spine lying on a sloping Board. This exercise helps to improve blood flow, helps to restore cartilage. Doing it once a day, duration of stretching (depending on the stage of the disease) varies from 5 to 20 minutes.
2. Getting on all fours, keep back straight. Go on all fours for 20 minutes.
3. Standing on all fours, raising opposite arms and legs. For example, at the same time raised the left arm and right leg. Fix the position with the raised limbs 4 to 5 minutes.
4. Lie on stomach, arms bent at the elbows, folding them under his chin. Slowly raise your body up, fix at maximum height. Keep the body of 10 seconds and falls to the floor. Repeat do four or five times.
5. Lie on back, straighten legs pull the socks forward. The chin pulls to the chest.

Suggest to read: treatment of herniated lumbar spine folk remedies.

Folk remedies

To prevent disease or alleviate its course, when the hernia is already manifesting itself, you can use folk remedies. Prevention of herniated folk remedies are not a panacea, but also gives the result:

• Anti-inflammatory effect and pain relief, the restoration of cartilage give oil of birch, St. John's wort and comfrey. Not only can they strengthen the intervertebral cartilage, but also have a positive effect on the vertebrae, making them stronger and stronger.
• Relieve swelling ointment and cream based on the leaf of Kalanchoe.
• Shilajit mixed with honey enhances the regenerative processes, relieve pain. To enhance the effectiveness of your back rubbed from the top of pine oil.
• Applique from grated potatoes and horseradish roots ease pain, remove the swelling, reduce inflammation.

Posture

An important condition for the prevention of hernia is the correct posture. It allows you to take the weight off the muscle, it does not occur hypertonicity. When sitting on the chair back is recommended to keep straight, and feet stay on the floor. If the base of the bed is soft, then the best option for sleeping is the posture on the stomach, not the back. Orthopedists recommend to choose for sleep the average hardness of the mattress. On this basis the corset of muscles evenly, and the base adjusts to the natural curves of the spine, preventing the loss of the nucleus pulposus of the disc.

It is necessary to form a correct posture from childhood, preventing scoliosis. In children, the cartilaginous vertebral elements even before zakostenet. It is impossible to stay long in the same position. Even if you lead a sedentary lifestyle, that every night and during the day you are shown the workout or you should do at least some exercise for the spine.

Specialists in physiotherapists believe that physical activity after the age of thirtyjust needed at least a daily workout with a "sit-down" work. Otherwise, it threatens diseases of the spine. If you still got scoliosis or degenerative disc disease, then they need time to heal.

• See also: How to identify scoliosis early?

Food

Human nutrition should be balanced. In the diet it is recommended to include plenty of protein (fish, meat), eat dairy products rich in calcium. Menu needs to be filled with foods rich in vitamin C (wild rose, cabbage, citrus). You should eat fewer meats, canned foods, fatty foods and meat, mayonnaise.

Portions of food are decreased, it is better to eat every 2-3 hours, but gradually. In the diet should contain all the micro-, macronutrients, minerals and vitamins that the body needs. Normalized metabolic processes beneficial to the mobility of the vertebrae.

An important factor for the prevention of disease and water-salt metabolism. Should not be abused to eat them. It is better to replace them with frozen vegetable mixes. Not to get into the risk group should eat less sugar, salt; sure that the body gets plenty of calcium and vitamin C.

Coffee and strong tea is not the best companions for the prevention of the disease. They should replace the herbs and teas that will restore the functionality of the intervertebral discs. This extracts of calendula, Hypericum, rose hips, and a succession of other plants. Adversely affect the attenuation of the vertebral column spices, hot spices, smoked products, meat broth, jelly. We should not neglect the rule: drink at least 2 litres of liquid (not including tea, soups, broths) per day.