Lumbar spondylosis is a very common disease, and most often in the elderly, after suffering from this disease, for the patient's own life will have a very serious impact, but also affect the quality of life of the family, so for lumbar spine disease, the elderly must pay enough attention, today we talk about how to prevent lumbar spondylosis in the elderly.
Why lumbar spondylosis? favor? The old man?
The human intervertebral disc is like a ? spring? For fat people, the lumbar spine is more load-bearing and prone to damage, and at the same time, because the lumbar spine is encased in thick fat, the adaptability will be poorer.
If a large amount of exercise is performed suddenly, it will give a short period of time to ? burnout? s lumbar spine to add too much pressure, resulting in the lumbar spine can not withstand, easy to cause lumbar disc herniation. Especially into old age, the kidney gradually decline, lumbar joint ligaments, muscles degenerative changes, lumbar will be more prone to injury. Therefore, the fat elderly exercise should pay special attention to, turn the waist action to be small, easy and soft, from slow to urgent, gradually adapt to, not too hasty.
How to prevent cervical and lumbar spondylosis in the elderly?
Learn to relax
For cervical spondylosis and lumbar spondylosis, the most important prevention is to learn to maintain a correct sitting and standing posture, if you can not do it, you can sit for 1-2 hours, do the head and both upper limbs of the forward bending, backward stretching and rotary movements, can relieve fatigue, but also make the muscle toughness enhancement. If you still can not do, then get up and move around, go to pour a cup of water, in short, not half a day are sitting there not moving, otherwise, muscle fatigue, the whole spine is more fatigue, it will not take long, cervical spondylosis will come to you.
Know how to exercise
At home, you can often do a movement, the whole body lying on the bed, the arm as far as possible to stretch backward, like a swallow flying, this action can make the back muscles get a good workout, to strengthen the elasticity of muscle tissue. In addition to prevent cervical spine, lumbar spine disease, the most effective way to exercise is to swim, because when swimming head up, neck muscles and lumbar muscles are exercised, and people in the water without any burden, will not cause any damage to the intervertebral discs. You can also do some activities for the lumbar region, such as bending, lumbar forward and backward exhibition of about 10 times.
Good at supplementation
Both men and women over 30 years old, should be appropriate calcium supplementation, you can take calcium tablets under the guidance of the doctor, at the same time in the diet of calcium-rich foods, such as soy products, milk, shrimp, etc., in order to enhance the strength of the bone.
Learn to sleep
Avoid the bad habit of sleeping on a high pillow, a high pillow makes the head bend forward, increasing the stress of the lower cervical vertebrae, and accelerating the possibility of cervical vertebrae degeneration. Therefore, it is best to use a cylindrical pillow, put the pillow on the neck, and the head can be pulled backward, in favor of the neck to maintain physiological curvature.
Learn to pay attention
Sit in a hard-backed chair and prepare cushions. Sofa is not very suitable for the elderly, chair back hard chair for the first choice, the best chair back in the waist position but also forward projection, chair surface should also be hard. When sitting on the bench, try to straighten the waist, the height of the seat should be thighs and the angle of the upper body is more than 90 degrees is appropriate, the correct sitting posture should be straight back, chest. It is best to put a soft cushion under the backrest, so that the lumbar spine to maintain physiological curvature.
Doing housework puts the tablet high. Wash the knees slightly bent squatting, and then bend forward, can reduce the pressure on the lumbar intervertebral discs. Commonly used stove, sink, the height of the case, to operate a little bending over is appropriate. Serious low back pain can be modified for household items, such as using a longer mop, kneeling on the floor to wipe the floor, the case board to increase the height and so on.