Aprenda a evitar el dolor de espalda

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Debido a una mala postura, a levantar peso o a no dormir bien, podemos sufrir las consecuencias a nivel dorsal, espinal o lumbar. En el siguiente artículo, le diremos cómo puede evitar el dolor de espalda. Con simples cambios en sus hábitos se sentirá mucho mejor.

Consejos para evitar el dolor de espalda

La gran mayoría de la población sufre o ha sufrido dolor de espalda y cuello. Especialmente hoy, tenemos largas y estresantes jornadas de trabajo. Pero los síntomas también pueden aparecer por otras razones, como no seguir la técnica adecuada en el gimnasio o incluso dormir con una almohada incorrecta.

1. Hacer Yoga o Pilates

Ambas disciplinas son muy buenas para la salud y para evitar el dolor de espalda porque permiten estirar los músculos, fortalecer la espalda y mantener la columna vertebral en su posición natural. Además, tanto el yoga como el pilates reducen la ansiedad, el estrés y el insomnio.

2. Pierda peso

El sobrepeso tiene muchas consecuencias negativas para nuestro cuerpo, una de ellas es el dolor de espalda. Esto se debe a que cuando tenemos kilos de más se añade más presión a la columna vertebral. Consulte a un experto y siga una dieta para perder peso.

3. Sentado correctamente

Especialmente cuando estás en la oficina, cometes el error de sentarte en el borde de la silla. En su lugar, le recomendamos que apoye bien los muslos y que la espalda se apoye en el respaldo. De esta manera, reducirá la tensión y evitará el típico dolor de espalda, dolor cervical o dolor dorsal.

Mira también:   ¿Alguna vez has oído hablar de la ansiedad que afecta a los atletas?

Y otra cosa, especialmente dedicada a los hombres: no pongas tu cartera en el bolsillo trasero de tus pantalones. ¿Qué tiene que ver esto con el dolor de espalda? Mucho, porque sentarse en un lado del cuerpo es «más alto» que el otro y el nervio ciático funcionará incorrectamente durante varias horas.

4. No utilice el salto de día completo

Ahora, un consejo para las mujeres: no saltes desde la mañana hasta la noche, porque cuando saltas la fuerza de gravedad se mueve hacia adelante (hasta la punta de los pies) y la parte baja de la espalda debe hacer un esfuerzo para ponerse de pie.

Si necesita usar tacones para trabajar, use los inferiores o quíteselos cuando nadie lo vea. Y durante el fin de semana libre, elija zapatos sin tacones.

5. Ejercicio

Además de Yoga o Pilates, otros ejercicios que pueden ser útiles son caminar, nadar, montar en bicicleta o incluso subir escaleras en lugar de usar el ascensor. Incluso una rutina en casa puede ser suficiente si no tiene mucho tiempo para ir al gimnasio.

6. Levante las cosas con cuidado

Aunque no lo creas, una de las razones por las que aparece el dolor de espalda es porque no utilizamos la técnica correcta cuando necesitamos levantar un objeto del suelo. Si, por ejemplo, se le caen algunos papeles o carpetas o incluso si quiere llevar a sus hijos pequeños en brazos, debe seguir ciertos «pasos».

Enfrente lo que quiere levantar, separe los pies a la anchura de los hombros, doble las rodillas y baje el cuerpo. Estire los brazos, agarre el objeto y estire las piernas, siempre con la espalda recta.

En caso de que el objeto en cuestión sea muy pesado, es mejor pedir ayuda y recogerlo con otra persona.

7. Mejorar la postura

Por ejemplo, si está frente a la computadora, preste atención a la distancia entre el monitor y su cabeza. Es esencial que el cuello permanezca recto (sin mirar hacia arriba o hacia abajo) y los brazos en una posición cómoda, ni demasiado rectos ni demasiado retraídos.

Por último, para aliviar o evitar el dolor de espalda, le recomendamos que haga ejercicios de estiramiento todos los días. Puede hacerlo al levantarse o en algún momento del día.

Por ejemplo, de pie, levante los brazos y estírelos por encima de la cabeza; tumbado, ponga las rodillas sobre el pecho o sentado, coloque los brazos detrás de la cabeza y abra los codos.

El yoga en la lucha contra el dolor de espalda El yoga puede ayudarnos a combatir el dolor de espalda que sufrimos adoptando malas posturas al dormir o pasando muchas horas en una silla. Leer más

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