{"id":4085,"date":"2018-11-23T12:23:06","date_gmt":"2018-11-23T11:23:06","guid":{"rendered":"https:\/\/www.activasalut.com\/consejos-de-espalda\/"},"modified":"2018-11-23T13:17:36","modified_gmt":"2018-11-23T12:17:36","slug":"consejos-de-espalda","status":"publish","type":"post","link":"https:\/\/www.activasalut.com\/ca\/consejos-de-espalda\/","title":{"rendered":"Consells d&#8217;esquena"},"content":{"rendered":"<p>Alguna vegada t&#8217;has preguntat com actuar quan tenim dolor d&#8217;esquena? o, qu\u00e8 fer per prevenir el dolor i evitar futures recaigudes? A continuaci\u00f3, et donarem uns <strong>consells per prevenir les mol\u00e8sties, disminuir els s\u00edmptomes quan ja presentem el dolor i per evitar possibles recaigudes<\/strong>.<!--more--><\/p>\n<h3><span style=\"color: #000080;\">Concepte de posici\u00f3 neutra<\/span><\/h3>\n<p>La columna est\u00e0 formada per <em>7 v\u00e8rtebres cervicals<\/em>, <em>12 dorsals<\/em>, <em>5 lumbars<\/em>, el <em>sacre<\/em> i el <em>c\u00f2ccix<\/em>. Cadascuna d&#8217;elles t\u00e9 una curvatura, <em>lordosis<\/em> o <em>cifosi<\/em>, que li confereix a <strong>la columna una forma de <em>S<\/em> denominada <em>posici\u00f3 neutra<\/em><\/strong>.<\/p>\n<h3><span style=\"color: #000080;\">Mantenir la posici\u00f3 neutra<\/span><\/h3>\n<p>Quan carreguem pes, mantenim una mateixa posici\u00f3 o realitzem algun moviment amb bra\u00e7os i\/o cames, <strong>\u00e9s important mantenir aquesta posici\u00f3 perqu\u00e8 \u00e9s aquella en la qual la columna t\u00e9 major capacitat per suportar les c\u00e0rregues, resultant menys lesiu per a les nostres articulacions<\/strong>. Aix\u00f2 \u00e9s molt significatiu ja que \u00e9s com\u00fa presentar dolor d&#8217;esquena per aquests motius.<\/p>\n<p>Haurem d&#8217;adaptar la nostra postura fins a aconseguir <strong>mantenir la columna en posici\u00f3 neutra<\/strong> (totes les corbes en equilibri). Hem d&#8217;evitar augmentar en exc\u00e9s o disminuir les corbes fisiol\u00f2giques de l&#8217;esquena en fer una activitat o carregar pes. Per a aix\u00f2 ens ajudarem de les cames o dels bra\u00e7os. Per exemple, si dobleguem lleugerament els genolls evitarem que augmenti la corba lumbar. Si la c\u00e0rrega est\u00e0 m\u00e9s alta de l&#8217;altura de les nostres espatlles, ens pujarem a una escala per no estirar massa els bra\u00e7os i provocar que les corbes augmentin.<\/p>\n<blockquote><p>Cuidar de la postura en les activitats quotidianes evita lesions en l&#8217;esquena. \u00c9s molt com\u00fa que tinguem dolor d&#8217;esquena per una mala postura o per agafar pes de manera err\u00f2nia<\/p><\/blockquote>\n<h3><span style=\"color: #000080;\">Consells pel dolor d&#8217;esquena<\/span><\/h3>\n<p>\u00c9s important <strong>mantenir la posici\u00f3 neutra durant les activitats quotidianes<\/strong>, per\u00f2 tamb\u00e9 \u00e9s important <strong>fer uns exercicis diaris per reparar els desequilibris musculars que h\u00e0gim pogut ocasionar durant el dia a la nostra esquena<\/strong>. L&#8217;objectiu \u00e9s: <strong>mantenir la mobilitat, la flexibilitat i la for\u00e7a de la musculatura de l&#8217;esquena. Solament d&#8217;aquesta forma aconseguirem disminuir el dolor<\/strong>.<\/p>\n<h3><span style=\"color: #000080;\">Exercicis per disminuir el dolor d&#8217;esquena<\/span><\/h3>\n<ul>\n<li>\n<h4><span style=\"color: #000000;\">Per realitzar a casa<\/span><\/h4>\n<\/li>\n<\/ul>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignleft wp-image-4064 size-full\" src=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2018\/11\/1-1.jpg\" alt=\"\" width=\"2550\" height=\"3300\" srcset=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2018\/11\/1-1.jpg 2550w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2018\/11\/1-1-232x300.jpg 232w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2018\/11\/1-1-768x994.jpg 768w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2018\/11\/1-1-791x1024.jpg 791w\" sizes=\"(max-width: 2550px) 100vw, 2550px\" \/><img decoding=\"async\" loading=\"lazy\" class=\"alignleft wp-image-4068 size-full\" src=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2018\/11\/3.jpg\" alt=\"\" width=\"2550\" height=\"3300\" srcset=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2018\/11\/3.jpg 2550w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2018\/11\/3-232x300.jpg 232w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2018\/11\/3-768x994.jpg 768w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2018\/11\/3-791x1024.jpg 791w\" sizes=\"(max-width: 2550px) 100vw, 2550px\" \/><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><img decoding=\"async\" loading=\"lazy\" class=\"alignleft wp-image-4070 size-full\" src=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2018\/11\/4.jpg\" alt=\"\" width=\"2550\" height=\"3300\" srcset=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2018\/11\/4.jpg 2550w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2018\/11\/4-232x300.jpg 232w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2018\/11\/4-768x994.jpg 768w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2018\/11\/4-791x1024.jpg 791w\" sizes=\"(max-width: 2550px) 100vw, 2550px\" \/><img decoding=\"async\" loading=\"lazy\" class=\"alignleft wp-image-4072 \" src=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2018\/11\/5.jpg\" alt=\"\" width=\"581\" height=\"345\" \/><\/li>\n<li><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h4><span style=\"color: #000080;\">Consells per evitar recaigudes\u00a0<\/span><\/h4>\n<\/li>\n<\/ul>\n<p>Una vegada cessin les mol\u00e8sties agudes, et recomanem que realitzis uns exercicis destinats a enfortir la musculatura i reduir el risc de futures recaigudes:<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignleft wp-image-4074 size-full\" src=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2018\/11\/6.jpg\" alt=\"\" width=\"2550\" height=\"3300\" srcset=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2018\/11\/6.jpg 2550w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2018\/11\/6-232x300.jpg 232w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2018\/11\/6-768x994.jpg 768w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2018\/11\/6-791x1024.jpg 791w\" sizes=\"(max-width: 2550px) 100vw, 2550px\" \/><img decoding=\"async\" loading=\"lazy\" class=\"alignleft wp-image-4077 size-full\" src=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2018\/11\/7.jpg\" alt=\"\" width=\"2550\" height=\"997\" srcset=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2018\/11\/7.jpg 2550w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2018\/11\/7-300x117.jpg 300w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2018\/11\/7-768x300.jpg 768w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2018\/11\/7-1024x400.jpg 1024w\" sizes=\"(max-width: 2550px) 100vw, 2550px\" \/><br \/>\nRecorda que \u00e9s aconsellable realitzar exercici diverses vegades a la setmana i, si persisteixen les mol\u00e8sties, has de consultar al teu fisioterapeuta.<\/p>\n<h2>Visita\u00a0el servei de Fisioter\u00e0pia\u00a0<img decoding=\"async\" class=\"emoji\" draggable=\"false\" src=\"https:\/\/s.w.org\/images\/core\/emoji\/11\/svg\/1f449.svg\" alt=\"&#x1f449;\" \/><a href=\"http:\/\/www.fisiogestion.com\/ca\/fisioterapia\/\" target=\"_blank\" rel=\"noopener\">Aqu\u00ed<\/a><img decoding=\"async\" class=\"emoji\" draggable=\"false\" src=\"https:\/\/s.w.org\/images\/core\/emoji\/11\/svg\/1f448.svg\" alt=\"&#x1f448;\" \/><\/h2>\n","protected":false},"excerpt":{"rendered":"<p>Alguna vegada t&#8217;has preguntat com actuar quan tenim dolor d&#8217;esquena? o, qu\u00e8 fer per prevenir el dolor i evitar futures recaigudes? A continuaci\u00f3, et<a class=\"moretag\" href=\"https:\/\/www.activasalut.com\/ca\/consejos-de-espalda\/\">Llegeix m\u00e9s&#8230;<\/a><\/p>\n","protected":false},"author":3,"featured_media":4142,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[606,610,555,467,469,2302],"tags":[2974,1889,1485,879,897,769,772,2976,2975],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ejercicios para disminuir el dolor de espalda | Corporaci\u00f3 Fisiogesti\u00f3<\/title>\n<meta name=\"description\" content=\"Consejos para prevenir las molestias de espalda, disminuir los s\u00edntomas cuando ya presentamos el dolor y para evitar posibles reca\u00eddas.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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