Osteochondrosis is an unpleasant disease, but, unfortunately, progressive. More and more office workers come to the doctor with complaints of back and cervical pain. But the scary thing is that children, coming from school with heavy backpacks, complain of headaches and slouch.
Instructions
Step 1
Those with a sedentary job may be advised to take short breaks in order to warm up and walk around the office. Get a small pillow, preferably in the form of a roller, and place it from time to time between the lower back and the chair. This will reduce the strain on your muscles. Try to sit on the edge of the seat with the support on both feet. In this position, the back will be straightened, and the shoulders will be straightened accordingly.
Step 2
In order to find out which posture is considered correct, conduct a test. Come close to the wall, press against it with the back of your head, shoulder blades, buttocks and calves. This body position can be considered ideal, remember it and try to maintain it throughout the day. A common culprit in the development of scoliosis and osteochondrosis is a simple computer mouse. When you sit at the computer all day and keep your hand on the mouse, your muscles become overtightened, leading to curvature and back pain. If you are just reading text or talking on the phone, rest your arms along your body or on the armrests.
Step 3
If possible, it is better to go to the gym, where you will find the necessary set of exercises to improve your posture. At home, you can strengthen your back muscles and deploy your shoulders on your own, although this requires willpower. Watch TV, read a book, or draw on your stomach with a rolled towel under your chest. This passive load on your back will help you straighten your shoulders painlessly. Exercise "boat" or "fish" is well suited. Lie on your stomach, straighten up and alternately raise your arms and legs, as if swinging on the waves. Abdominal exercises can also help correct posture.
Step 4
Doctors believe that bone growth continues until the age of 19. It is no longer possible to completely correct scoliosis in adulthood, but you can straighten your back a little and unfold your shoulders at any age. Both children and adults with spinal problems are advised to wear a special support corset that will help fix the correct body position. Hang on the horizontal bar as soon as possible, swim as much as possible, ski and skate. All this contributes to the correction of posture and strengthens the body as a whole. Walk the world straight!
