My name is Anton Guth and I have been working 40 years at the Rehabilitation Clinic Univeristy Hospital Bratislava . I have successfully treated patients with back pain and I have never had spine disease. But once, twenty years ago, I lifted a cupboard in the wrong way. The following days I spent as a patient in our own department. I said to myself – never again! I have to prevent relapse!
Swimming is an optimal physical activity to strengthen muscles and their flexibility. It improves the coordination of body and limbs, coordination of movement and breathing. Swimming strengthens the cardiovascular system patients they can´t ride a bike and walk. It also relaxes the body and reduces pain. Swimming styles are breast stroke, crawl, scull and dolphin-crawl. A vertebral patient should avoid break-stroke and he should prefer a scull swimm.
The mobilization exercise the upper spine /a picture on next page/
Starting position on all fours – palms and knees.
- a spine flexion – Arch your back when you breath and slump over your back over when you exhale
- a bend aside – Bent sideway your head, body and tibia when you breath and return to starting position when you exhale. Make the move to the right and left alternately
- a rotation – Stretch out your hand. Breath and lift up this hand. Your head and torso rotate also. Stop motion. Exhale and return head and body do starting position, put your hand on the mat.
Shopping and carrying bags are the daily affairs. Physical exercise and stress or cold is ideal for the start of back pain. Divide the burden into two bags or use the backpack for upright position.
When working while standing by the table, adjusting the height of the table. Don´t bend you back, but put one your foot on a small dais. Man at garden work used spine and bending forward rotation persistently. It´s important to support spine – to used longer work implements or to ensure the position of the back muscles. Pain is the voice of the spine. Listen to your spine! Alternate static and dynamic work /to weed, to mow, to dig…/ to avoid overloading the back.
A hot bath is very pleasant for its relaxing effect. But not always. The released muscles change pressure on the disc and it can be painful when standing up. So, prefer shower in standing position and bend the lower limbs only.
A car seat forcing the spine to anteflexie. This position is inappropriate for the muscles and discs. You can used spine support in the lower back for its correct position. The correct setting the steering wheel and seat prevent the shortened muscles and overloading the back. Take a break and walk during the prolonged ride. Not driving the vehicle when you have backpain, but prefer public transport and standing posture.
This static work position is very uncomfortable and unhealthy. You can change it by yourself. Sit on the edge of the chair with straddled legs and flexed knees. Your back is straight and the backrest fixed lower back. The forearms are placed on the surface of the table, but a wrist doesn´t print to the edge of the table. The large joint angles of upper and lower extremitas are 90 degrees. The eyes are of top of the screen. You can change position of your backbone several times during the day
The horse riding is a dynamic seating position.A seating position at the fit-ball or PC-dumpty is dynamic also and it fortified the deep stabilizing muscles system. This is useful for pupils and students in doing their homework. Your rehabilitation doctor prescribes it to you.
For a long time we spend in an incorrect seated position. The arched back and pelvis rotated rearward operate too much pressure on the disc. This posture adversely affects the position of the head and torso. A suitable position is straddle sitting with outstretched back, a pelvis in the centralised position, incurved knees at right angle.