{"id":72911,"date":"2021-07-20T13:11:37","date_gmt":"2021-07-20T11:11:37","guid":{"rendered":"https:\/\/shawellness.com\/shamagazine\/como-aliviar-el-dolor-de-espalda\/"},"modified":"2023-03-06T19:23:40","modified_gmt":"2023-03-06T17:23:40","slug":"como-aliviar-el-dolor-de-espalda-2","status":"publish","type":"post","link":"https:\/\/shawellness.com\/shamagazine\/es\/como-aliviar-el-dolor-de-espalda-2\/","title":{"rendered":"C\u00f3mo aliviar el dolor de espalda"},"content":{"rendered":"<p><span data-contrast=\"none\">Trabajar desde casa sin contar con el mobiliario adecuado, la falta de ejercicio durante el confinamiento o el estr\u00e9s y la incertidumbre provocados por la crisis sanitaria se han sumado a un estilo de vida sedentario, el sobrepeso, los trastornos del sue\u00f1o o el tabaquismo como causas principales del dolor de espalda. Por eso, no es de extra\u00f1ar que, en los \u00faltimos meses, el n\u00famero de personas que lo sufre haya aumentado considerablemente. Desde SHA te proponemos <strong>tres formas para aliviar y prevenir esta dolencia que afecta tanto a la salud f\u00edsica como mental.<\/strong><\/span><\/p>\n<p>&nbsp;<\/p>\n<ol>\n<li>\n<h6><b><span data-contrast=\"auto\">Ejercicio terap\u00e9utico<\/span><\/b><\/h6>\n<\/li>\n<\/ol>\n<p><span data-contrast=\"none\">Jos\u00e9 Luis Tabue\u00f1a, fisioterapeuta de SHA, nos explica que \u201cen la mayor\u00eda de los casos, el origen del problema es un <strong>desequilibrio muscular<\/strong>, lo que provoca que adoptemos una <strong>postura incorrecta<\/strong> que, con el tiempo, causa el dolor de espalda. Para aliviarlo y prevenirlo, el ejercicio terap\u00e9utico es muy \u00fatil porque nos permite mejorar paulatinamente tanto el tono como el equilibrio muscular, lo que influye directamente en la postura\u201d. Eso s\u00ed, estos ejercicios siempre deben ser <strong>prescritos por un fisioterapeuta<\/strong> y son muy funcionales, se hacen de manera lenta y con rangos de movimiento muy controlados para evitar lesiones, se suelen trabajar sin carga ni resistencia, o con muy poca, y no hace falta ir al gimnasio porque se utilizan elementos que casi todos tenemos en casa. Adem\u00e1s, es importante que haya mucho control motor del movimiento para evitar las compensaciones.<\/span><\/p>\n<p><span data-contrast=\"none\">Si te duele la <strong>parte alta de la espalda<\/strong>, el experto aconseja \u201chacer <strong>ejercicios que mejoren el equilibrio<\/strong> y el tono de m\u00fasculos concretos, como el romboides, el trapecio inferior, el serrato anterior o los flexores profundos del cuello\u201d. Uno muy eficaz para fortalecer el cuello es tumbarse bocarriba en el suelo o la cama y levantar la cabeza, metiendo la barbilla ligeramente hacia dentro. De este modo, se trabajan los m\u00fasculos de la parte frontal y lateral del cuello.<\/span><\/p>\n<p><span data-contrast=\"none\">Para todos aquellos que se pasan muchas horas frente al ordenador, Jos\u00e9 Luis recomienda unas pautas b\u00e1sicas de <strong>higiene postural y de ergonom\u00eda<\/strong> como \u201ccolocar bien la silla y tener una buena altura con respecto a la mesa, no estar sentado mucho tiempo en la misma postura, levantarse cada hora y caminar un rato y realizar movimientos que liberen la tensi\u00f3n en cuello, brazos, hombros y cintura. Adem\u00e1s, utilizar un rat\u00f3n inal\u00e1mbrico y ergon\u00f3mico te evitar\u00e1 problemas de cervicales y tendinitis\u201d.<\/span><\/p>\n<p>&nbsp;<\/p>\n<ol start=\"2\">\n<li>\n<h6><b><span data-contrast=\"none\"> Yoga<\/span><\/b><\/h6>\n<\/li>\n<\/ol>\n<p><span data-contrast=\"none\">Rachel Rose, <\/span><span data-contrast=\"auto\">experta en Mind &amp; Body de SHA,<\/span><span data-contrast=\"none\"> avisa de que \u201caunque normalmente percibimos el dolor en lumbares y cervicales, son las <strong>zonas con poco rango de movimiento nativo<\/strong>, como la tor\u00e1cica y la dorsal, donde se genera la tensi\u00f3n. Para abrir toda la caja tor\u00e1cica y estirar la columna vertebral, recomiendo trabajar tumbado bocarriba en el suelo, que nos sirve como referencia, alternando posturas asim\u00e9tricas y sim\u00e9tricas y realizando movilizaciones de los brazos en sinton\u00eda con la respiraci\u00f3n: elev\u00e1ndolos al inspirar y baj\u00e1ndolos al espirar. Adem\u00e1s, verse reflejado en un espejo puede ser muy \u00fatil porque nos permite percibir, en el plano visual, las descompensaciones. Por ejemplo, si tenemos m\u00e1s fuerza en el hombro derecho o si la cadera izquierda est\u00e1 un poco elevada. De esta manera, podemos tomar conciencia de los problemas que nos provocan el dolor de espalda y empezar a solucionarlos\u201d.<\/span><\/p>\n<p>&nbsp;<\/p>\n<ol start=\"3\">\n<li>\n<h6><b><span data-contrast=\"none\">Respiraci\u00f3n<\/span><\/b><\/h6>\n<\/li>\n<\/ol>\n<p><span data-contrast=\"none\">Rachel afirma que \u201c<strong>hay un v\u00ednculo muy directo entre la respiraci\u00f3n y una columna vertebral sana<\/strong>. Por eso, es importante aprender a respirar de forma correcta, es decir, utilizando el diafragma y los m\u00fasculos intercostales. As\u00ed, no forzamos la respiraci\u00f3n ni sobrecargamos la musculatura en general. Adem\u00e1s, la respiraci\u00f3n mueve el l\u00edquido cerebroespinal, que nutre los discos intervertebrales. Estas almohadillas cartilaginosas situadas entre las v\u00e9rtebras act\u00faan como una especie de amortiguadores que distribuyen las cargas generadas en la columna. Y, en muchas ocasiones, ese dolor de espalda constante y que se agrava con el tiempo es debido a problemas en estos discos, que se secan o presentan protuberancias\u201d. <\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Trabajar desde casa sin contar con el mobiliario adecuado, la falta de ejercicio durante el confinamiento o el estr\u00e9s y la incertidumbre provocados por la crisis sanitaria se han sumado a un estilo de vida sedentario, el sobrepeso, los trastornos del sue\u00f1o o el tabaquismo como causas principales del dolor de espalda. Por eso, no [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":81379,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","footnotes":""},"categories":[1415,1425],"tags":[],"class_list":["post-72911","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bienestar-y-descanso","category-stayhealthywithsha-es"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>3 maneras de aliviar y prevenir el dolor de espalda<\/title>\n<meta name=\"description\" content=\"Descubre en este art\u00edculo de SHA Magazine tres formas de aliviar y prevenir esta dolencia que puede afectar tanto a tu salud f\u00edsica como mental\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, 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