We must give special importance to the spine. Therefore, it is recommended to avoid exposure to cold, moisture, and cold air currents. Also, specialists say that you should take breaks of 5-10 minutes and get up from your desk every hour.
Cervical-dorsal or lumbar vertebral discopathy affects both sexes equally and can occur even in young people. Among the causes is sitting for a long time in front of the computer, during the hours spent at the office. But also, the physical activity carried out in the fitness room without adequate guidance can lead to the appearance of problems. Physical work and lifting weights can be causes of vertebral pain, manifested by pain in the cervical and lumbar regions.
What does the specialists recommend?
Ergonomic chairs
At the office, ergonomic chairs are recommended. They ensure the right position of the trunk, support points at the level of the head (on the headrest) and forearms (on the arms of the chair). An angle of 90 degrees will be maintained at the level of the joints of the limbs, by adjusting the height of the chair compared to that of the work table, avoiding the leg over leg position. The monitor will be positioned 30-40 cm from the eyes. You can also sit on a fitball.
Do not lift weights
Do not lift weights greater than 2.5-3 kg, and they must be distributed equally in each hand. The lifting of weights will be done from the lunge or by bending the knees, by no means by bending the trunk forward.
Maintaining the strength of muscles
Maintaining an adequate tone of the chest muscles through suitable exercises, and the weight loss and increase in the tone of the abdominal muscles will be trained through specific exercises.
Therapeutic exercises
You can do therapeutic swimming, especially backstroke or aqua gymnastics. Pilates programs are recommended for people with discopathy. A physiotherapy program established by the specialist can be carried out, which will be carried out for 30 minutes daily at home, or 45-50 minutes two or three times a week. 3-6 months of physical activity are necessary for the pain to disappear.
Sleep on orthopedic mattress
Sleep on your stomach, on a semi-orthopedic or orthopedic mattress (polyurethane foam and latex), using a pillow with an anatomic profile. The rest of the day will take place in lateral decubitus (on one side). To maintain a healthy spine, getting out of bed will be done from lying on the side, with the knee above bent, resting on your hands.
Do not wear heels
Do not wear heels higher than 4 cm. Avoid, thus, accentuating the lumbar lordosis in orthostatism (vertical position) and walking. Any plantar static disorder (flat foot) must be corrected (with the help of a medical examination and customized plantar support heels afterwards).
Always ask for the specialist’s advice when you want to start a physical therapy program or carry out physical and sports activities. It is recommended to be performed under supervision, in a specialized center.
