The expression “I feel it with my back” is not at all figurative. Our back, indeed, feels all our actions, only for a long time does not respond to them. But if it makes itself felt, then such pain, which sometimes even potent medicines do not help to remove. But it is very easy to prevent such a result if you follow simple rules.

  1. Morning. Why you shouldn't jump out of bed with your alarm clock

    Sleep brings rest to the whole organism. During it, the volume of circulating blood decreases, the heartbeat becomes less frequent, and the spine shrinks by a couple of centimeters. That's why it's so important to wake up smoothly: it will allow the brain to start working.

If you jump out of bed with the ringing of an alarm clock, the body experiences severe stress. Sudden change of the body —from a horizontal position to a vertical position —may cause vasospasm, darkening of the eyes and dizziness.

How to get out of bed after a night's sleep:

  • after waking up, sweetly stretch;
  • raise your hands up and pull them properly;
  • stretch your legs, then lift and tighten their chests;
  • slowly lower your legs off the bed and stand up.

After that, you can do exercises and do morning routines.

  1. Day. Lunch according to the schedule, or Menu for the spine

Proper diet is of great importance not only for the body, but also for the back in particular. Especially the spine "to taste" fats and proteins of both animal and vegetable origin. Look for the first in milk, fish, eggs, the second - in seeds, beans, corn, nuts.
Please note that we are talking about high-quality and natural acids that can be obtained from linseed (hemp) oil, as well as walnut oil, sea oily fish.

  1. Evening. Breath of fresh air, swimming and walking

Fresh air is needed for the back. Therefore, try to be outdoors as often as possible and walk 5 km recommended by doctors per day. Walking has no contraindications, but not everyone can run.

  • Running is prohibited for those who experience pain in the cervical, thoracic, lumbar regions, as well as those who have reduced intervertebral disc height.

Another sport your back will be grateful for is swimming. The fact is that in the water a person, even if he does not swim, is in a state of weightlessness. At the same time, the spine is unloaded, and the intervertebral discs - straighten out. Another bonus is the lack of compressive load. Since each type of swimming involves certain muscle groups, you should choose one or another style depending on how you feel.

Which type of swimming should be chosen depending on the disease

Backstroke breaststroke and freehand crawl are suitable for middle-aged and older people, as well as those who are recommended for light physical activity.

Swimming on your stomach helps improve your posture. It is good to use for those who have a stoop or hyperkyphosis (increased thoracic curve).
Swimming on the back is useful in cases of flattening of the thoracic curve of the spine.

  1. Evening. Getting ready for bed: choosing a mattress and pillow

Big pillows — down or feather, —that were once a symbol of prosperity, set aside. Sewn all in size 70x70 cm, they are not suitable for the spine. During sleep, it should be smooth, like a thread. Therefore, choose pillows 70x40. Their size will allow the head to rest on the pillowcase, and the shoulders already on the mattress.
Now, as for the mattress. It shouldn't be tough. Otherwise, during sleep, due to the clamped zones of blood circulation, the blood will not circulate normally. If this situation is prolonged (7—8 hours) and permanent, then this threatens the development of serious diseases.

  • The mattress should "breathe", that is, be made from natural materials.
  • The mattress must conform to the shape of the sleeper's body.

  1. Night. An interesting position: sleeping on your back, on your stomach or on your side?

Psychologists have long been trying to figure out what the posture of a sleeping person means. Doctors interpret it literally. And they admit: the most harmful of all is the pose on the stomach.

What's going on?

  • The lungs cannot open because the chest is pressed into the bed.
  • The vertebral artery is blocked by the unnatural position of the neck. As a result, blood flow to the brain is reduced by half.
  • The load on the teeth increases.

What is the threat?

  • The body is deficient in oxygen.
  • Pain in the neck may appear, osteochondrosis may worsen.
  • Jaw misalignment can cause bruxism (teeth grinding).

The position of the fetus (on the side, with bent knees) was determined by the doctors as optimal. But only if we are talking about sleeping on the right side. In the case when a person sleeps on the left, the heart is compressed, and therefore it should be abandoned.

What's going on?

The neck and spine are in line, pillow and mattress respectively. This allows you to unload your back.

What gives?

Reduces pressure on the discs of the spine

It is best to sleep on your back.

What's going on?

Weight is evenly distributed throughout the body.
What gives?

Allows you to correct your posture. It will help those who suffer from curvature of the spine, scoliosis, osteochondrosis, arthritis.

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