{"id":319,"date":"2015-04-22T20:14:37","date_gmt":"2015-04-22T20:14:37","guid":{"rendered":"https:\/\/florentinailiescu.com\/masaj4\/?p=319"},"modified":"2015-10-26T21:32:03","modified_gmt":"2015-10-26T21:32:03","slug":"profilaxia-in-low-back-pain-scoala-spatelui","status":"publish","type":"post","link":"https:\/\/old.masajmed.ro\/en\/profilaxia-in-low-back-pain-scoala-spatelui\/","title":{"rendered":"Profilaxia in low back pain \u2013 scoala spatelui"},"content":{"rendered":"<p><a href=\"https:\/\/masajmed.ro\/wp-content\/uploads\/2015\/10\/DSC1737.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-medium wp-image-334\" src=\"https:\/\/masajmed.ro\/wp-content\/uploads\/2015\/10\/DSC1737-300x200.jpg\" alt=\"_DSC1737\" width=\"300\" height=\"200\" srcset=\"https:\/\/old.masajmed.ro\/wp-content\/uploads\/2015\/10\/DSC1737-300x200.jpg 300w, https:\/\/old.masajmed.ro\/wp-content\/uploads\/2015\/10\/DSC1737-1024x683.jpg 1024w, https:\/\/old.masajmed.ro\/wp-content\/uploads\/2015\/10\/DSC1737-225x150.jpg 225w, https:\/\/old.masajmed.ro\/wp-content\/uploads\/2015\/10\/DSC1737-150x100.jpg 150w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a>Lipsa exercitiilor fizice care sa asigure un <a href=\"\/servicii\/kinetoterapie\/cresterea-fortei-musculare.php\">tonus muscular<\/a> adecvat, obezitatea, pozitia indelungata in fata calculatorului sau la birou, sau din contra\u00a0 ridicarea excesiva de greutati sunt doar cativa factori care contribuie la aceasta crestere a problemelor coloanei lombare.Kinetoprofilaxia lombosacralgiei (<a href=\"\/category\/blog\/page\/2\/\">low back pain<\/a>) se bazeaza pe trei obiective, care trebuie respectate de toata lumea.<!--more--><\/p>\n<ol>\n<li>Constientizarea pozitiei corecte a coloanei vertebrale lombare si a bazinului &#8211; se realizeaza prin adoptarea unor posturi corective din toate pozitiile de baza (decubit, asezat, ortostatism) si prin exersarea unor miscari active de delordozare prin bascularea bazinului (de asemenea din toate pozitiile).<\/li>\n<li>Inzavorarea coloanei vertebrale lombare &#8211; are drept scop blocarea in timpul efortului a segmentului afectat.<\/li>\n<li>Mentinerea fortei musculare \u2013 prin tonifierea musculaturi abdominale si fesiere, dar si <a href=\"\/servicii\/kinetoterapie\/relaxarea.php\">relaxarea<\/a> musculaturii sacrospinale.<\/li>\n<\/ol>\n<p>Discopatia lombara si forma ei mai avansata, hernia de disc in diverse grade, este o boala tot mai frecventa si afecteaza din ce in ce mai mult tineri.<\/p>\n<p><strong>Posturi antalgice care determina scaderea durerii:<\/strong><\/p>\n<ul>\n<li>Decubit dorsal (intins pe spate), capul si umerii ridicati pe o perna, genunchii flectati (indoiti) cu un sul sub ei, picioarele sprijinindu-se pe talpi;<\/li>\n<li>Intins pe partea opusa celei corespunzatoare durerii, cu mana sub cap si asezata pe o perna subtire, genunchii indoiti spre piept cu o perna intre ei; cu mana libera se tine o perna putin incalzita ce se preseaza usor pe abdomen;<\/li>\n<li>Decubit dorsal (intins pe spate) cu soldurile si genunchii flectati (indoiti) in unghi drept, gambele sprijinite pe un scaunel sau cutie;<\/li>\n<li>Decubit ventral (pe burta) cu o perna sub abdomen, si capul intors pe partea opusa membrului dureros;<\/li>\n<li>Orice alta pozitie in care durerile se amelioreaza sau dispar.<\/li>\n<\/ul>\n<p><strong>Cele mai uzuale exercitii de delordozare, care trebuie efectuate oriunde si oricand sunt:<\/strong><\/p>\n<ul>\n<li>aplecarea trunchiului pe un genunchi care este flectat, celalalt membru infe\u00adrior ramanand intins inapoi; in acest fel, se pot ridica obiecte mici si usoare de pe sol in conditii de securitate pentru coloana lombara;<\/li>\n<li>genoflexiuni cu flectarea concomitenta a soldurilor; astfel se ridica greutati care sunt apoi purtate in maini cam la inaltimea bazinului (nu la nivelul pieptului);<\/li>\n<li>aplecarea in fata (la chiuveta, la masa) nu din flexia coloanei, ci prin flectarea soldurilor, coloana lombara fiind mentinuta in pozitie neutra.<\/li>\n<\/ul>\n<p>Sfaturi ce ar trebui aplicate in mod curent de orice adult, in asociere cu exercitii periodice si miscare de minim 15 minute pe zi, pentru a preveni sau ameliora afectiunea discala atunci cand ea a aparut, sau pentru evitarea recidivelor:<\/p>\n<ul>\n<li>Se va evita frigul si umezeala.<\/li>\n<li>Persoanele supraponderale si obeze vor trebui sa scada in greutate.<\/li>\n<li>Greutatea maxima a obiectelor ridicate si carate sa nu depaseasca 5 Kg.<\/li>\n<li>Caratul obiectelor se va face cu ambele maini pentru a nu genera scolioze.<\/li>\n<li>Ridicarea obiectelor se va face indoind (flectand) coapsele si genunchii, pentru ca spatele (si anume coloana vertebrala lombara ) sa ramana in pozitie cat mai dreapta.<\/li>\n<li>Se vor evita miscarile de rasucire a trunchiului.<\/li>\n<li>Ridicarea din pat se va face din stand pe lateral, cu genunchii indoiti (flectati), ca un tot, cu sprijin pe mana.<\/li>\n<li>Pozitia sezand este cea mai solicitanta pentru coloana lombara. De aceea se recomanda la fiecare 30 &#8211; 45 minute sa se faca pauze de ortostatism, mers prin camera, intinderi. Se recomanda de asemenea folosirea de scaune ergonomice.<\/li>\n<li>Tocurile sa nu depaseasca 4 cm inaltime. La supraponderali sau la cei care persista durerea, tocurile se contraindica. Talpa incaltarilor ar trebui sa fie cat mai moale.<\/li>\n<li>Cand se sta mult timp la birou se sprijina talpile pe un scaunel. Spatele trebuie se fie in permanenta drept.<\/li>\n<li>Pozitia picior peste picior este de evitat sau nu se mentine mai mult de 10-15 min.<\/li>\n<li>soferii vor apropia scaunul de volan, spatele va trebui sa fie drept.<\/li>\n<li>Se va dormi pe saltea cat mai tare sau cu scandura sub saltea.<\/li>\n<li>Persoanele cu musculatura abdominala slaba necesita gimnastica medicala pentru tonifiere si purtarea de lombostat (un brau medicinal) in timpul unei suprasolicitari fizice. impingerea de greutati se va face cu bratele orizontale la nivelul umerilor si trunchiul drept.<\/li>\n<li>Se va evita <a href=\"\/servicii\/kinetoterapie\/antrenarea-la-efort.php\">efortul fizic<\/a> la persoanele neantrenate fara o incalzire prealabila.<\/li>\n<li>Daca exista inegalitate de membre inferioare, aceasta se corecteaza cu orteza (talonet) sau incaltaminte ortopedica.<\/li>\n<li>Urcarea\/ coborarea scarilor se face cu prudenta, fara miscari de rasucire a spatelui.<\/li>\n<li>Pozitia cea mai relaxanta pentru coloana vertebrala este cea intinsa pe lateral. Este si pozitia recomandata pentru odihna nocturna.<\/li>\n<\/ul>\n<p>Observatie: In sarcina este necesara o atentie deosebita asupra coloanei lombare si aplicarea sistematica a acestor masuri.<\/p>\n<p style=\"text-align: right;\">Strete Hannemaria &#8211; kinetoterapeut<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Lipsa exercitiilor fizice care sa asigure un <a href=\"\/servicii\/kinetoterapie\/cresterea-fortei-musculare.php\">tonus muscular<\/a> adecvat, obezitatea, pozitia indelungata in fata calculatorului sau la birou, sau din contra\u00a0 ridicarea excesiva de\u2026<\/p>\n<p class=\"continue-reading-button\"> <a class=\"continue-reading-link\" href=\"https:\/\/old.masajmed.ro\/en\/profilaxia-in-low-back-pain-scoala-spatelui\/\">mai multe detalii&#8230;<i class=\"crycon-right-dir\"><\/i><\/a><\/p>\n","protected":false},"author":1,"featured_media":334,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[31,32,11,8,22],"class_list":["post-319","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-durere-de-spate","tag-exercitii","tag-sanatare","tag-tehnici","tag-tratament"],"translation":{"provider":"WPGlobus","version":"2.10.10","language":"en","enabled_languages":["ro","en"],"languages":{"ro":{"title":true,"content":true,"excerpt":false},"en":{"title":false,"content":false,"excerpt":false}}},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.8 - 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