The ABCs of a healthy back: what every adult should know about themselves and their children

Diseases of the musculoskeletal system are among the top three most prevalent, and according to WHO, incidence rates continue to grow at an average of 3% per year. Today 85% of Americans, including many children, have spinal problems. How to help yourself and your child on your own? We’ll get to the bottom of it together with Dr. Dmitry Krohmalev, a neurologist at the Dr. Hospital. Kramar, chiropractor, osteopath, reflexologist.

Dmitry Krohmalev believes that the main causes of increasing morbidity is the high information load on the brain, sedentary lifestyle, the poor quality of food and lack of attention to the formation of correct posture in children. The forced inclination of the head while working at the computer and using gadgets also has a negative influence. The result is degenerative changes in the spine that eventually lead to herniated discs, osteochondrosis, scoliosis and other diseases. They manifest themselves as pain in the neck and back at rest and on the move, headaches, dizziness, decreased vision, increased fatigue.

Five steps to a life without back pain for adults

According to Dmitry Krohmalev, a sedentary lifestyle impairs blood supply to tissues and nourishment of intervertebral discs and weakens the muscular corset. The load on the spine during pregnancy, as well as when you have to stand or sit a lot at work, increases substantially. How to reduce risks?

Lifestyle. Try to get rid of excess weight, eat a balanced diet, give up alcohol and tobacco, avoid hypothermia.

A comfortable bed. The width of the bed for two should be at least 180 centimeters. Give preference to anatomical bedding. Do not believe that a hard mattress is good for your back. It is important that it is elastic and does not create a hammock effect. It should support the natural position of the spine on the one hand, and relax the muscles on the other. These are the properties of smart foam mattresses made with IQ Sleep technology. They provide point support for the spine on a micro level.

Physical activity. Regular exercise, fitness and especially swimming allow you to form a muscular corset, which will support and protect the spine. If you have not exercised for a long time or you are overweight, start with simple exercises and then work your way up to more advanced ones. For the formation of the muscular corset the best approach is the alternation of body turns, bends, straightening movements of the arms with brought together shoulder blades, as well as different variations with straight bends, exercises “scissors”, “bike”, “walking on the buttocks”, “flight”, “snake”. Perform them at a slow speed, don’t make sudden movements, give a load on the exhalation and a relaxation on the inhalation. Exercise before meals, if you feel discomfort reduce the load. Avoid exercising in case of acute diseases and acute pain.

Correcting forced postures. Perhaps the most common examples of these unnatural positions for the spine are lifting weights off the ground, carrying heavy bags on a regular basis, cleaning and repairing the apartment, and wearing uncomfortable shoes. Learn how to lift a heavy load correctly: bend your knees, crouch with a straight back, and lift it with your legs straightened. Distribute the weight of your bags evenly on both hands and keep them closer to your body.

Support the floor or wash the laundry with your free hand on a firm base. Very dangerous are strenuous repetitive movements in a half-reclined position: chopping wood, garden work with a shovel, etc. d. If you have to stand for a long time at work, periodically change your posture and support leg, put the free leg on a low bench in the meantime.

Drive frequently? Make sure your seat is comfortable and rigid, put a lumbar support under your lumbar spine, and don’t forget the headrest. As for footwear, the most physiological stable wide heel up to three centimeters high, up to a maximum of five. A completely flat sole is also unacceptable.

Organize your workspace. If your workplace is sedentary, take more frequent breaks, walk around, and do simple exercises. When working at the computer, the eyes must be in line with the monitor’s upper edge, the distance to the screen must be no less than 50 centimeters, and the neck must not stretch forward. Also remember the 90-degree rule when choosing furniture and quality lighting. Hold your mobile devices so that your head is not tilted down excessively.

Lifehack: How to self-diagnose your spine?

Try to hold on to your stomach half of your body and head in a swallow or fish posture. Lasted less than three minutes? It is time to strengthen the muscular corset and at least start exercising in the morning.

If you have non-stop pain, difficulty in moving or shivers and numbness in the extremities, do not try to self-medicate. These symptoms are a reason to see a doctor: first a neurologist or orthopedist, then a chiropractor or osteopath.

Five conditions for the formation of correct posture in children

A person with correct posture looks beautiful, confident. But that is not the main thing. Correct posture protects your child from illness

and spinal injuries and even serious internal diseases, not only in childhood but also in adulthood. If you think that physical training and constant remarks such as “Now straighten up” are enough to form a habit of keeping the back straight!”, you’re wrong. According to Dmitry Krohmalev, it is a complex task. Equally important are a proper regimen, a balanced diet, and a well-equipped place to study and sleep.

Nutrition. Make sure that your diet is rich in calcium, phosphorus, and all kinds of vitamins, especially C and D. Minimize the amount of flour, fast food, canned foods, and convenience foods.

Physical activity. Swimming and dancing are especially beneficial for children, as they relieve stress on the cervical spine. And don’t forget to exercise in the morning. Basic exercises – arm swings, circular movements, torso bends, walking on the spot and squats. Ask your child to walk along the drawn line like an acrobat, to stand on one leg like a heron, to arch his back like a cat, to chisel wood. Hand-walking with an adult holding a child’s ankles is good for strengthening back muscles.

Sleep. A child should get at least nine hours of sleep between 9 p.m. and 8 a.m. Take into account that children’s physiological curves of the spine are only being formed, so you can not allow the body to fall through, as in a hammock. Give preference to anatomic pillows as well as firm and hypoallergenic foam mattresses that do not merely support the back, but also adapt to each part of the body.

Carrying weights. The load must be evenly distributed on both hands, so no bags, just a backpack. Make sure that its weight along with textbooks does not exceed three kilograms. The shoulder strap should be adjustable and wide, and the back should be firm enough to fit your child’s body and keep the back straight.

The seat for the class. To reduce the load on the spine, remember the rule of 90 degrees: the line “back – hip”, as well as the bends of the elbows and knees are at a right angle feet rest on the floor with the whole foot elbows rest on the table the loin lies closely against the base of the chair, and the thorax – against its backrest. Place your textbook on a stand at a 45-degree angle, the desk lamp should illuminate the entire work space. It is better to buy a desk and chair that will grow with your child. If this is not possible, and the feet do not reach the floor, buy a special bench. Choose chairs without wheels and armrests or with adjustable armrests.

Life Facts: How to Know if Your Toddler Has a Posture Problem? Ask your child to extend their arms along their body and stand on both feet, bringing their heels together and extending their toes. Check the symmetry of your shoulder blades, shoulders, and waist, and see if your belly or chest bulges. If you notice changes and your child is slouching, complains of rapid fatigue, the neck is tilted to one side, or the joints are crunchy and swollen, see an orthopedist immediately! Remember that good posture only develops before puberty, not to mention that more serious posture problems can arise

Sasha Köllner