Spinal health: how to preserve a healthy spine

Spinal health: how to preserve a healthy spine

I. Anatomy and biomechanics of the spine: the basis of health

A. The structure of the spinal column: Understanding the basics.

1. Vertebrae: 33 vertebrae forming the axis of the skeleton. Classification: cervical (7), chest (12), lumbar (5), sacral (5, fraught), coccygeal (4, fraught).

   • The cervical department: The most mobile, provides the flexibility of the neck and head. C1 (Atlant) and C2 (axis) – a unique structure for rotation. Small vertebrae, great sensitivity to injuries.
   • The thoracic region: It is connected to the ribs, forms the chest. Limited mobility due to ribs. More stable, but subject to kyphosis.
   • Lumbar: Bends the main load of body weight. Large vertebrae for depreciation. Subject to degenerative changes and hernias.
   • The sacral department: Flapped vertebrae form part of the pelvis. Transfer of the load from the spine to the legs.
   • The coccygeal department: Rudimentary vertebrae, participate in maintaining the muscles of the pelvic floor.

2. Intervertebral discs: Spine shock absorbers.

   • Structure: Pulpose nucleus (Gelatinous Core) and fibrous ring (Annulus fibrosus). The core provides depreciation, the ring – stability.
   • Functions: Depreciation, load distribution, ensuring the mobility of the spine.
   • Age changes: Reducing the hydration of the nucleus, a decrease in the elasticity of the ring, an increase in the risk of degenerative changes.

3. Joints of the spine: Ensuring mobility and stability.

   • Facet joints: Located between the vertebrae, provide sliding and rotation. Prone to arthrosis and inflammation.
   • The sacral and illegal joints (Si Joints): Connect the sacrum and pelvis. Participate in the transfer of the load and stabilization of the pelvis. Can be a source of pain.

4. Ligaments of the spine: Ensuring stability and limitation of mobility.

   • Front longitudinal ligament: It passes along the front surface of the vertebrae, limits extension.
   • Rear longitudinal ligament: It passes along the back surface of the vertebrae, limits bending. Less strong than the front.
   • Yellow ligament: Connects the arcs of the vertebrae, elastic, helps to return the spine to a neutral position.
   • Intellectual and necessary ligaments: Connect the spinous processes of the vertebrae, limit bending and side inclinations.

5. Spine muscles: Ensuring movement, stability and protection.

   • Deep muscles: Short muscles connecting neighboring vertebrae. Participate in maintaining stability and control of movements. For example, the multi -line muscle (multifidus).
   • Superficial muscles: Long muscles passing through several vertebrae. Provide the main movements of the spine. For example, spinal rectifier (Erector Spinae).
   • Abdominal muscles: They play an important role in stabilizing the spine and maintaining proper posture. The rectus abdominal muscle (rectus abdominis), oblique abdominal muscles (Obliques), the transverse abdominal muscle (Transversus abdominis).

B. Biomechanics of the spine: How the spine functions in motion.

1. The load on the spine: Factors affecting the load.

   • Body position: Sitting, standing, lying, tilt forward, lifting weights. The load on the lumbar region increases significantly when sitting and tilt forward.
   • Body weight: Overweight increases the load on the spine, especially to the lumbar.
   • Muscle corset: The strong muscles of the abdomen and back support the spine and reduce the load on it.
   • Posture: Proper posture provides an uniform distribution of load on the spine.

2. Spine movements: Flexion, extension, side inclinations, rotation.

   • Flexion (flexion): Tilt forward. The greatest mobility in the cervical and lumbar sections.
   • Extension (extension): Tilt back. Limited in the thoracic region.
   • Lateral flexion: The slope sideways. Mobility varies in different departments.
   • Rotation: Turning the body. The greatest mobility in the cervical and thoracic parts.

3. The relationship of the spine with other parts of the body:

   • TAZ: The position of the pelvis affects the position of the spine and vice versa. The tilt of the pelvis forward (Anterior Pelvic Tilt) leads to an increase in lumbar lordosis.
   • Lower limbs: The length of the legs, flat feet, valgus or varous deformation of the knee joints can affect posture and load on the spine.
   • Upper limbs: Lift weights, the wrong position of the hands when working at the computer can lead to overstrain of the muscles of the back and neck.

II. Factors affecting the health of the spine: What harms and what helps.

A. Age changes: Degenerative processes.

1. Osteochondrosis: Degenerative changes in the intervertebral discs.

   • Reasons: Age changes, genetic predisposition, injury, overload.
   • Symptoms: Back pain, stiffness, limitation of mobility.
   • Consequences: Protes and hernias of discs, spondyl arthrosis.

2. Spondyloartrosis: Degenerative changes in the facet joints.

   • Reasons: Age changes, overload, injuries.
   • Symptoms: The pain in the back, increasing during extension and rotation.
   • Consequences: Narrowing of the spinal canal, radiculopathy.

3. Osteoporosis: Reduced bone density.

   • Reasons: Age, a deficiency of calcium and vitamin D, hormonal changes, a sedentary lifestyle.
   • Symptoms: Often asymptomatic current to the fracture.
   • Consequences: Compression vertebrae fractures.

B. Life: The influence of everyday habits.

1. Posture: Correct and incorrect posture.

   • Correct posture: Straight back, shoulders are straightened, head straight, the stomach is pulled. Provides uniform distribution of load on the spine.
   • Incorrect posture: Stoop, kyphosis, lordosis, scoliosis. Leads to overload of individual parts of the spine, back pain and neck, degenerative changes.

2. Physical activity: The role of regular exercises.

   • Benefit: Strengthening the muscles of the back and abdomen, improving blood circulation in the spine, maintaining flexibility, reducing the risk of developing degenerative diseases.
   • Harm: Incorrect technology for performing exercises, excessive loads, lack of warm -up and hitch.

3. Nutrition: The importance of a balanced diet.

   • Benefit: Providing the body with the necessary nutrients to maintain bone health and cartilage. Calcium, vitamin D, magnesium, vitamin K2.
   • Harm: Lack of nutrients, overweight, use of harmful foods (fast food, sweet carbonated drinks).

4. Dream: Influence on the restoration of the spine.

   • Benefit: Restoring the muscles and tissues of the spine, a decrease in inflammation, an improvement in the general condition of the body.
   • Harm: An uncomfortable pillow and mattress, the wrong position during sleep.

5. Work: The influence of sedentary work, weight lifting and other professional factors.

   • Sedentary work: Leads to weakening of the muscles of the back and abdomen, the deterioration of blood circulation in the spine, improper posture, pain in the back and neck. Regular breaks and warm -ups are needed.
   • Lieving weights: Increases the risk of spinal injuries, especially with improper lifting technique. It is necessary to use the correct weight lifting technique (bend the legs in the knees, hold the back straight, lift the load close to the body).
   • Other professional factors: Vibration (for example, when working with a junk hammer), a long stay in an uncomfortable position.

C. Injuries: Direct effect on the spine.

1. Falls: They can lead to fractures of vertebrae, dislocations, ligaments.
2. Car accidents: Hlying neck injury, vertebrae fractures, spinal cord damage.
3. Sports injuries: Bruises, stretching, fractures, dislocations.
4. Incorrect weight lifting: Jerking movements, raising the load with a bent back.

D. Genetic predisposition: Hereditary factors.

1. Tendency to degenerative diseases: Osteochondrosis, spondyl arthrosis.
2. Scoliosis: Hereditary predisposition to curvature of the spine.
3. Diseases of connective tissue: Marfan syndrome, Elerse-Danlos syndrome.

E. Psychological factors: Stress, depression.

1. Muscle tension: Stress can lead to chronic muscle tension in the back and neck, causing pain and discomfort.
2. Reducing the pain threshold: Depression can enhance the perception of pain.
3. Change in behavior: Stress and depression can lead to a deterioration in posture, a decrease in physical activity, malnutrition, which negatively affects the health of the spine.

III. Prevention of spinal diseases: Active steps to health.

A. Correct posture: Formation of healthy habits.

1. Body position: Sitting, standing, when walking.

   • Sitting: The back is straight, the shoulders are straightened, the legs are on the floor, the computer monitor at eye level. Use lumbar support.
   • Standing: A straight back, shoulders are straightened, the head is straight, the stomach is tightened, the body weight is evenly distributed to both legs.
   • When walking: Straight back, shoulders straightened, head straight, look forward.

2. Workplace: Ergonomics.

   • Armchair: Adjustable height, back with lumbar support, armrests.
   • Table: A sufficient height for comfortable work, enough space for the legs.
   • Monitor: At eye level, at an extended arm.
   • Keyboard and mouse: Located close to the body so that they do not have to reach.

3. Dream: Pillow and mattress.

   • Pillow: It supports the neck in a neutral position, not too high and not too low.
   • Mattresses: Average stiffness, supports the spine in the correct position.

B. Exercise: Strengthening and stretching.

1. Strengthening the muscles of the back and abdomen:

   • Press exercises: Twisting, bar, lifts of the legs.
   • Back exercises: Hyperectstenesia, rod of the bar in inclination, pull -ups.
   • Exercises with your own weight: Push -ups, squats, attacks.

2. Stretching:

   • Stretching of the back muscles: Tilt forward, side inclinations, twisting.
   • Stretching of the neck muscles: Tilts of the head forward, backward, to the side, rotation of the head.
   • Stretching of the muscles of the chest: Stretching hands behind your back, stretching in the doorway.

3. Yoga and Pilates: A comprehensive approach.

   • Yoga: Improves flexibility, strengthens muscles, reduces stress.
   • Pilates: Strengthens the muscles of the bark, improves posture, develops coordination.

4. Aerobic loads:

   • Walking: Improves blood circulation, strengthens muscles, reduces weight.
   • Swimming: Reduces the load on the spine, strengthens the muscles of the back and shoulder girdle.
   • Bicycle: Strengthens the muscles of the legs and back, improves blood circulation.

C. Proper nutrition: Balanced diet.

1. Calcium: Dairy products, green vegetables, fish.
2. Vitamin D: Fish oil, egg yolk, sun.
3. Magnesium: Nuts, seeds, green vegetables.
4. Vitamin K2: Enzymed products (for example, NATTO).
5. Protein: Meat, fish, eggs, legumes.
6. Omega-3 fatty acids: Fish oil, flaxseed.
7. Avoid: Processed products, sweet carbonated drinks, fast food.

D. Weight lifting technique: Spine protection.

1. Bend your knees: Do not bend your back.
2. Keep your back straight: Do not round your back.
3. Raise the load close to the body: Do not reach for the cargo.
4. Use the leg muscles: Do not raise the load only with the muscles of the back.
5. Do not raise too heavy the load: Ask for help if the load is too heavy.

E. Weight control: Reducing the load on the spine.

1. Balanced nutrition: Reducing calories, an increase in the consumption of vegetables and fruits.
2. Regular physical exercises: Calorie burning, muscle strengthening.
3. Limiting sugar consumption and processed products: Weight loss, improving the general state of health.

F. Regular breaks during sitting work: Warm up and movement.

1. Every 30 minutes: Get up, go, do a few stretching exercises.
2. Change body position: Move in the chair, change the position of the legs.
3. Perform simple exercises: Tilt of the head, rotation of the shoulders, stretching of the hands.

G. Reducing stress: Psychological well -being.

1. Meditation: Reducing anxiety, improving concentration.
2. Yoga: Reducing stress, improving flexibility and strength.
3. Natural walks: Improving mood, decreased stress.
4. Hobbies: Classes that bring pleasure and distract from problems.
5. Communication with loved ones: Support and understanding.

H. Regular medical examinations: Early identification of problems.

1. Consultation with a doctor: Discussion of symptoms, inspection, appointment of the necessary studies.
2. Spine X -ray: Identification of fractures, degenerative changes, curvatures.
3. MRI spine: A detailed study of soft tissues, the detection of disc hernia, damage to the spinal cord.
4. Dencitometry: Assessment of bone density, osteoporosis.

IV. Methods for treating spine diseases: When you need help.

A. Conservative treatment: Non -surgical methods.

1. Drug therapy:

   • Anesthetic drugs: Paracetamol, Ibuprofen, Narksen. Relief of pain.
   • Nonsteroidal anti -inflammatory drugs (NSAIDs): Diclofenac, ketoprofen, meloxicam. Removing pain and inflammation.
   • Musorelaxants: Tizanidin, Baclofen. Removing muscle spasm.
   • Corticosteroids: Prednisone, dexamethason. Removing inflammation (used with caution).
   • B vitamins B: Improving nervous conduction.

2. Physiotherapy:

   • Ultrasound: Improving blood circulation, decreased inflammation.
   • Electrophoreses: Introduction of drugs through the skin using electric current.
   • Magnetotherapy: Improving blood circulation, decreased pain and inflammation.
   • Laser therapy: Removing pain and inflammation, stimulation of tissue regeneration.

3. Massage:

   • Therapeutic massage: Removing muscle tension, improvement of blood circulation, decrease in pain.
   • Survatory massage: Impact on active points, removal of pain and stress.

4. Manual therapy:

   • Restoration of joint mobility: Improving the spine biomechanics.
   • Removing muscle tension: Normalization of muscle tone.
   • Improving blood circulation: Stimulation of metabolic processes.

5. Medical physical education (exercise therapy):

   • Strengthening the muscles of the back and abdomen: Support for the spine.
   • Muscle stretching: Improving flexibility.
   • Improving posture: The formation of the correct position of the body.

6. Wearing a corset:

   • Mobility restriction: Reducing the load on the spine.
   • Muscle support: Reducing pain and discomfort.
   • Used in acute pain and after operations.

7. Blockade:

   • Introduction of anesthetics and corticosteroid: Removing pain and inflammation.
   • They are used for severe pains that are not amenable to other treatment methods.

B. Surgical treatment: When the operation is necessary.

1. Indications for the operation:

   • Inefficiency of conservative treatment.
   • Pronounced neurological deficit: Weakness in the legs, impaired sensitivity, impaired function of the pelvic organs.
   • Spinal stenosis: Narrowing of the spinal canal, leading to compression of the spinal cord.
   • Disco hernia: Compression of the nervous spine, causing severe pain and neurological disorders.
   • Verds of the vertebrae: The instability of the spine.
   • Scoliosis: Progressive curvature of the spine.

2. Types of operations:

   • Discectomy: Removing the hernia of the disk.
   • Laminectomy: Removing part of the spinal arc to expand the spinal canal.
   • Spondylodez: Calling vertebrae using metal structures.
   • Vertebroplasty and kyphoplasty: Introduction of bone cement into a damaged vertebra for stabilization.
   • Scoliosis correction: Correction of curvature of the spine using metal structures.

3. Rehabilitation after surgery:

   • Medical physical education: Restoration of strength and mobility.
   • Physiotherapy: Removing pain and inflammation, improving blood circulation.
   • Massage: Removing muscle tension, improvement of blood circulation.
   • Wearing a corset: Support for the spine.

V. Alternative treatment methods: Additional opportunities.

A. Acupuncture: Stimulation of biologically active points.

1. Removing pain: Impact on the nervous system.
2. Removing muscle spasm: Muscle relaxation.
3. Improving blood circulation: Stimulation of metabolic processes.

B. Osteopathy: A comprehensive approach to treatment.

1. Restoration of joint mobility: Improving the spine biomechanics.
2. Removing muscle tension: Normalization of muscle tone.
3. Improving blood circulation: Stimulation of metabolic processes.

C. Girudotherapy: Treatment with leeches.

1. Improving blood circulation: Liquefaction of blood.
2. Removing inflammation: The allocation of biologically active substances.
3. Removing pain: Impact on the nervous system.

D. Phytotherapy: Herbal treatment.

1. Anti -inflammatory herbs: Chamomile, calendula, St. John’s wort.
2. Anesthetic herbs: Willow, oak bark.
3. Soothing herbs: Valerian, motherwort.

VI. Life with back pain: Adaptation and state management.

A. Self -help: Methods of pain relief.

1. Heat and cold: The use of a heating pad or ice to relieve pain and inflammation.
2. Body position: Find a convenient position in which the pain decreases.
3. Respiratory exercises: Toltage removal, improving blood circulation.
4. Easy activity: Walking, swimming, yoga.
5. Avoid: Prolonged sitting, lifting weights, sudden movements.

B. Support: Application for help to specialists and relatives.

1. Doctor: Diagnostics, treatment, consultations.
2. Physiotherapist: Drawing up a program of exercises and rehabilitation.
3. Psychologist: Help in the management of pain and stress.
4. Support groups: Exchange of experience, gaining emotional support.
5. Family and friends: Help in everyday matters, emotional support.

C. Adaptation: Change in lifestyle to reduce pain.

1. Ergonomics of the workplace: Ensuring comfort and proper posture.
2. Weight lifting technique: Spine protection.
3. Regular physical exercises: Strengthening muscles, improving flexibility.
4. Balanced nutrition: Maintaining bones and cartilage health.
5. Reducing stress: Emotional state management.

VII. Spine and pregnancy: Special needs and care.

A. Changes in the body during pregnancy: Influence on the spine.

1. Weight gain: Increasing the load on the lumbar region.
2. Change in the center of gravity: Redistribution of the load on the spine.
3. Hormonal changes: Relaxation of ligaments and joints, increased mobility of the spine.

B. Prevention of back pain during pregnancy:

1. Correct posture: Maintaining a straight back, shoulders straightened, head straight.
2. Comfortable shoes: Low -heeled shoes, with good support of the foot.
3. Abdominal support: Wearing a bandage to support the abdomen and reduce the load on the lumbar.
4. Correct weight lifting technique: Bend your knees, keep your back straight.
5. Moderate physical activity: Special exercises for pregnant women, walking, swimming.

C. Treatment of back pain during pregnancy:

1. Consultation with a doctor: Discussion of symptoms, inspection.
2. Physiotherapy: Special exercises and methods for removing pain.
3. Massage: Relaxation of muscles, relief relief.
4. Heat and cold: The use of a heating pad or ice to relieve pain and inflammation.
5. Anesthetic drugs: Only as prescribed by a doctor.

VIII. Spine and sport: Protection and strengthening.

A. The impact of sports on the spine: The benefits and risks.

1. Benefit: Strengthening muscles, improving flexibility, improving blood circulation.
2. Risks: Injuries, overloads, incorrect exercise technique.

B. Prevention of spinal injuries in sports:

1. Proper warm -up: Preparation of muscles and joints for the load.
2. Correct technique for performing exercises: Avoiding errors that can lead to injury.
3. Using protective equipment: Helmets, so -bones, knee pads.
4. Gradual increase in load: Avoiding overtraining.
5. Consultation with the coach: Obtaining professional assistance and advice.

C. Rehabilitation after injuries of the spine in sports:

1. Consultation with a doctor: Diagnostics, treatment, rehabilitation.
2. Physiotherapy: Restoration of strength and mobility.
3. Medical physical education: Strengthening muscles, improving flexibility.
4. A gradual return to training: Avoiding repeated injuries.

This detailed article covers a wide range of topics related to spine health. Remember to consult with healthcare professionals for personalized advice and treatment plans.