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Principles of osteochondrosis prevention

Osteochondrosis is a disease that is not inherited but acquired over life. Therefore, a person can prevent the development of osteochondrosis themselves, putting in minimal effort while maximizing spinal health.

General principles of preventing the development of osteochondrosis mean that a person must learn throughout life:

Reduce the load on the spinal column by choosing body positions in which the spine experiences minimal load.
During heavy physical exertion, wear a belt - a corset to support the spinal column.
Strengthen various muscle groups of the muscular corset.
Avoid gaining weight through overeating to avoid putting additional strain on your spine and the muscles that hold it in the correct position.

In addition to general approaches to osteochondrosis prevention, there is a set of principles that a person selects individually for their health:

Create a collection of exercises for self-massage of the back, neck, lumbar region, and limbs, and perform self-massage regularly for 10 days a month.
If possible, visit a bathhouse or steam room to relieve the muscles of the spinal corset.
Avoid prolonged sitting positions.
When standing, try to keep your back straight, practice good posture, and keep your head tilted as little as possible to relieve excess strain on your neck.
Prolonged unsupported posture overloads the spinal column's muscular corset, so when bending and straightening, it's necessary to use support (a wall, chair, table, windowsill, or similar object). Prolonged vertical loading of the spine should alternate with sitting and lying positions.
Sitting for long periods of time is also detrimental to spinal health. For this reason, it's important to alternate between sitting and standing or lying positions at regular intervals.
Lying on a sofa or bed for long periods of time isn't good for your spine. Therefore, it's important to switch from lying in bed to semi-sitting or sitting in bed.
Getting up abruptly from a bed or a chair, especially without support, can damage the spine, so it should be protected by slowly changing body positions.
Without proper training, you cannot lift loads weighing more than 11 ounces in one hand or more than 15 ounces with both hands.
If there is a need to move cargo from one place to another, this must be done using special means, such as wheeled bags or carts.
Long periods of sitting or standing should be alternated with walking, as walking is in any case more beneficial as it relieves the spinal column.
Limit the time the body spends in positions that are inconsistent with those physiologically adapted for the spine.
The spine always experiences a higher load when a load is held with arms outstretched than when a load is held closer to the body.
You cannot lift a load while turning your body in different directions or bending (leaning backwards).
You should not get carried away with sports that carry an increased risk of injury.

It's worth training your spinal endurance and flexibility with sports such as swimming, skiing, and running. These activities improve blood circulation in the spinal structures and build endurance.