Office work is considered the most comfortable, although it can harm the body, especially the spine, even more than physical labor. Therefore, "white collars" suffer from osteochondrosis much more often than people who regularly lift weights. Every third office worker complains of back pain.
Irina NIKULINA, consultant of the Autonomous Nonprofit Organization "Culture of Health":
- It's no secret that a sedentary lifestyle provokes osteochondrosis. Its symptoms are extremely unpleasant - pain in different parts of the spine, limitation of mobility, muscle spasms. However, the onset of osteochondrosis can be avoided or at least postponed if you monitor the condition of the spine, move regularly and consult a doctor in time. Sit correctly: keep your spine straight and your shoulders relaxed. Choose chairs and armchairs that support your spine as much as possible, allow you to sit deeply, evenly distribute the load, and thereby relieve the lower back.
Take regular short breaks from work, do exercises that allow you to relieve static load from the spine:
1) press simultaneously with your palm on your forehead, and with your forehead on your palm. Do the same with your palm on the back of your head. Do not tilt your head while doing this;
2) try to lower your shoulders down, and reach up with the crown of your head, straining your muscles. This is a great spine exercise.
Perform each exercise while standing or sitting 4-6 times. The tension should last 10-15 seconds, then the same amount - relaxation.
And drink enough fluids! Our cartilage and intervertebral discs are made up almost entirely of water, so it is essential for their good condition.