болки в кръста
болки в кръста
Експертите смятат, че до 80% от хората ще изпитат болки в кръста на някакъв етап през живота си.

Оплакванията свързани с болки в кръста стават все по-често явление в днешно време. Това се дължи от части и на факта че все повече млади и въздрастни хора работят в офиси, където им се налага да прекарват продължително време седнали на стол.

Тези болежки в долната част на гърба ( и не само ) според мен могат да започнат да граничат с нещо близко до епидемия.

Голяма част от хората много често не си дават сметка за последствията върху тялото от продължителното седене с часове. Обездвижването и продължителното заседяване в офиса оказват голямо натоварване и напрежение върху гръбначния стълб и прешлените. Възможни са дори болки в коленете, рамената, врата и други места.  Често едва когато е прекалено късно разбираме и обръщаме внимание на този проблем.

И все пак.

Това не означава непременно, че ще се наложи да се примирите с болките в кръста

Защо ни боли кръста когато седим дълго време?

Нещата с които е свързано продължителното седене на бюро в офиса и които от от своя страна предразполагат за тези проблеми са:

  • Мускулите на задната част на бедрото отслабват заради продължителното време в което седят в отпуснато състояние
  • В следствие на лошата поза се появява изгърбване в горната част на гърба. То се характеризира с това че рамената и вратът се изместват неестествено напред
  • Коремните мускули също се отпускат поради естеството на седналата поза и губят своята стабилизираща функция

Какво да предприемем за да се справим с болките?

Препоръчително е да обърнете внимание на мускулите които започват да атрофират.

Когато едни мускули започват да губят силата си, а други стават прекалено обтегнати това води до дисбаланс. Той от своя страна води до изкривявания в стойката болки и други нежелани резултати. Когато определен мускул не се използва в нашето ежедневие той започва да отслабва и залинява. Поради тази причина трябва да се осигури достатъчно и правилно натоварване на мускулите които придържат гръбначния стълб.

Разтягането и стречингът могат да бъдат вашите най-добъри приятели в много от моментите когато имате някакъв вид травма – това не е изключение и тук.

Включете в ежедневието си разтягания и стречинг на задното бедро за да заздравите мускула отново. Не забравяйте и коремните мускули. Те са изключително важни за стабилизиране на гръбначния стълб (докато ходите бягате и) особено в седнала поза.

В зависимост на етапа на който се намирате е напълно възможно след известно време болката в гърба ви да изчезне (изцяло или частично) дори само благодарение на тези 2 неща.

Нещо с което съм се сблъсквал и аз е, че прекалено честото трениране без съобразена с това почивка, особено комбинирано със седене в продължение на часове, може да доведе до сходни проблеми. Въпреки че в този случай причината може да е малко по-различна и да се дължи на мускулните травми.

Какво представлява добрата седнала поза за справяне с болките в кръста?

Лошата стойка при седене е често срещано явление. Това се дължи и до някаде на това, че седенето не е най-естествената поза за нас и нашето тяло. То натоварва гръбнака и някои мускули повече и създава неестествено напрежение.

Краката трябва да са отпуснати в спокойно състояние на земята и ходилата трябва да са изцяло стъпили на земята. Столът не трябва да е прекалено висок нито прекалено нисък. Ъгълът на колената трябва да е прав (90 градуса) като е препоръчително ходилата да отстоят едно от друго на разстояния сходно на това на вашите рамена и да са под колената.

Не забравяйте да придърпате рамената назад и леко да изпъчите гърдите напред, но не трябва да прекалявате.

Приемете тези съвети като препоръчителни насоки към по-добрата стойка. Казвам това, защото ако прекалите и тялото ви е изпънато и огънато като лък ( представете си полукръг) това може да доведе отново до болки.

Какво допълнително може да направите.

След като положим нужното внимание което се полага на нашето тяло е и стойка е важно да помислим и върху външните фактори.

Лумбална облегалка за гръб:

лумбална облегалка за гръб

Ако работите в офис предполагам вече сте виждали някои от вашите колеги да използват следната или подобна на тази анатомична подпорка за гръб. Тя е подходяща защото поемат част от напрежението върху кръста.

В редица специализирани магазини можете да намерите ортопедичен колан за изправяне на гърба ( и на раменния пояс ). Функцията на тези колани е да обездвижват някои от ставите и мускулите по такъв начин че да разпределя напрежението. Те са изключително ефективни при проблеми със стойката.

В зависимост дали работната ви среда позволява това е напълно възможно да замените бюрото си с такова при което височината може да се регулира. По този начин можете да работите и изправени като така ще можете да намалите времето през което сте седнали.

Силно препоръчвам преди всичко да се консултирате с медицинско лице. Хората към които можете да се обърнете при болки в кръста и лумбални проблеми са следните:

  • вашият личен лекар
  • физиотерапевт
  • хиропрактик
  • кинезитерапевт

By Admin

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