Solución al dolor de espalda

fotografía: @soravitl http://soravit.com

vestuario: http://activeliving.es

 

Parece que por fin se me ha pasado la maldita lumbalgia. El origen de mi dolor, como el de tanta y tanta gente, es una lesión en los discos intervertebrales. Es alucinante lo que empeora la calidad de vida cuando te duele algo tanto.

Investigando sobre este tema he averiguado que la OMS publicó no hace mucho que el 70% de la población sufre a lo largo de su vida lumbalgia o dolor lumbar. El 30% restante pertenece a ese grupo de seres extraños a los que yo particularmente admiro, a los que nunca jamás les ha dolido la espalda.

¿Cuál suele ser el origen del dolor de espalda? 

Las causas generales son el sedentarismo, los problemas morfológicos, las lesiones, la mala técnica de ejecución en los entrenamientos, etc.

Parece ser que si cuidas de tu espalda disminuyes la posibilidad de padecer dolores.

Y ¿cómo podemos cuidar de nuestra espalda?

Podemos incidir en 3 aspectos fundamentales en cuanto al cuidado de nuestro dorso:

– Refuerzo de la zona lumbar.

– Estiramiento de la zona dorsal.

– Prevención postural

 

REFORZAR LA ESPALDA:

Una buena manera de evitar las molestias de la zona baja de la espalda es reforzar la misma.

El refuerzo de la zona lumbar se consigue gracias al trabajo de tonificación del core. Para que me entendáis, el core viene a ser el cinturón/ faja muscular que  protege nuestro centro de gravedad del cuerpo y con ello conseguimos que el funcionamiento del mismo sea correcto y equilibrado.

El core lo conforman los siguientes músculos: Abdominales, oblicuos, musculatura lumbar, músculos pélvicos y glúteos).

Añado link explicativo: http://gymvirtual.com/que-es-el-core/

¿Cómo podemos reforzarlo? Existen bastantes maneras de trabajar la musculatura de la espalda, el tema es hacerlo bien y de manera compensada.

Hay muchas sesiones dirigidas al cuidado de nuestras espaldas, por ejemplo hay gimnasios donde de manera  progresiva y constante se trabajan sesiones de espalda sana.

http://www.profitness.es/proactividades/espalda-sana 

Otra buena idea puede ser trabajar gimnasias de bajo impacto, a mí particularmente me gusta mucho la gimnasia hipopresiva.Los Low Pressure Fitness inciden en la desaparición del dolor de espalda, de hecho es uno de los efectos que más rápido se notan y las practicantes lo agradecen.

http://lowpressurefitness.com/es/ 

 

ESTIRAR LA ZONA DORSAL:

Movilizar la zona dorsal es fundamental para conseguir agilidad en el desarrollo y evitar agarrotamientos de esta zona. Por extraño que parezca la cifosis lumbar se recoloca extendiendo la zona para así evitar que acabemos con chepa.

Recordemos que es de vital importancia flexibilizar la musculatura de la zona para que progresivamente ésta nos permita corregir la postura y lograr así una morfología más correcta. A parte de muy buenos ejercicios, existen materiales que nos facilitan esta hiperextensión que deberíamos trabajar de manera frecuente. Asesórate bien antes de realizar estos estiramientos.

Con cuidado deja caer el peso de tu cuerpo y haz que tu espalda se adapte al material que utilices. Te aconsejo los siguientes materiales: Foam roll y fitball. Tiempo de estiramiento: 1 minuto- 3minutos siempre que no exista un dolor excesivo.

 

Hablemos de maneras de estirar: Para realizar un buen estiramiento es importante estar relajado y realizar respiraciones lentas, largas y profundas. cada estiramiento debe ser manteniendo sin causar dolor y debemos ir extendiendo la articulación a medida que vamos sintiendo que podemos ir un poco más allá manteniendo siempre una respiración fluida que nos permita oxigenar cada uno de los extremos de nuestro cuerpo. Creo que llegados a este punto os voy a añadir unos links de YouTube en los que se ven estiramientos de lo más interesantes, ¡esta chica me encanta!


 
Corrección postural:

Por tonto que parezca es importantísimo hacer una reflexión propioceptida analizando de qué manera nos agachamos a coger las cosas, de qué manea estamos sentadas y de qué manera caminamos. Como bien sabéis, las personas deportistas tienden a tener de manera natural una postura más correcta por lo que el principal consejo que os doy es que evitemos el sedentarismos y realicemos 3 horas de ejercicio semanal como mínimo.

Por otro lado las actividades dedicadas al movimiento corporal y la estética requieren un mayor control de la postura, por lo que es mejor elegir este tipo de actividades: Baile, ballet, hipopresivos, yoga, Pilates… El porte y la colocación es muy importante, alargar, crecer, etc.

Aspectos tan básicos como agacharse flexionando las rodillas y colocar la cadera en anteversión… o lo que es lo mismo, el culo en pompa, desde luego evitarán daños a nivel de disco como las protusiones discales o las hernias. De igual modo es decisivo que a la hora de cargar peso (ya sea la compra, una mochila o el peso de un hijo) tratemos de mantener una respiración fluida y no forcemos en ningún aspecto.

 
 
 
 
 

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