{"id":308719,"date":"2020-11-07T13:40:00","date_gmt":"2020-11-07T12:40:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=308719"},"modified":"2024-07-02T23:47:15","modified_gmt":"2024-07-02T21:47:15","slug":"7-tipov-ako-vyriesit-bolest-chrbta-sposobenu-dlhym-sedenim","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/7-tipov-ako-vyriesit-bolest-chrbta-sposobenu-dlhym-sedenim\/","title":{"rendered":"7 tipov, ako vyrie\u0161i\u0165 boles\u0165 chrbta sp\u00f4soben\u00fa dlh\u00fdm seden\u00edm"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/7-tipov-ako-vyriesit-bolest-chrbta-sposobenu-dlhym-sedenim\/#Preco_je_dlhodobe_sedenie_nebezpecne\" title=\"Pre\u010do je dlhodob\u00e9 sedenie nebezpe\u010dn\u00e9?\">Pre\u010do je dlhodob\u00e9 sedenie nebezpe\u010dn\u00e9?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/7-tipov-ako-vyriesit-bolest-chrbta-sposobenu-dlhym-sedenim\/#Aka_bolest_nas_moze_potrapit\" title=\"Ak\u00e1 boles\u0165 n\u00e1s m\u00f4\u017ee potr\u00e1pi\u0165?&nbsp;\">Ak\u00e1 boles\u0165 n\u00e1s m\u00f4\u017ee potr\u00e1pi\u0165?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/7-tipov-ako-vyriesit-bolest-chrbta-sposobenu-dlhym-sedenim\/#Faktory_ktore_ovplyvnuju_bolesti_chrbta\" title=\"Faktory, ktor\u00e9 ovplyv\u0148uj\u00fa bolesti chrbta\">Faktory, ktor\u00e9 ovplyv\u0148uj\u00fa bolesti chrbta<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/7-tipov-ako-vyriesit-bolest-chrbta-sposobenu-dlhym-sedenim\/#1_Zamerajte_sa_na_spravne_drzanie_tela\" title=\"1. Zamerajte sa na spr\u00e1vne dr\u017eanie tela\">1. Zamerajte sa na spr\u00e1vne dr\u017eanie tela<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/7-tipov-ako-vyriesit-bolest-chrbta-sposobenu-dlhym-sedenim\/#2_Mente_polohy\" title=\"2. Me\u0148te polohy\">2. Me\u0148te polohy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/7-tipov-ako-vyriesit-bolest-chrbta-sposobenu-dlhym-sedenim\/#3_Strava\" title=\"3. Strava\">3. Strava<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/7-tipov-ako-vyriesit-bolest-chrbta-sposobenu-dlhym-sedenim\/#4_Ergonomicke_vybavenie\" title=\"4. Ergonomick\u00e9 vybavenie\">4. Ergonomick\u00e9 vybavenie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/7-tipov-ako-vyriesit-bolest-chrbta-sposobenu-dlhym-sedenim\/#5_Zaradte_pravidelnu_aktivitu\" title=\"5. Zara\u010fte pravideln\u00fa aktivitu\">5. Zara\u010fte pravideln\u00fa aktivitu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/7-tipov-ako-vyriesit-bolest-chrbta-sposobenu-dlhym-sedenim\/#6_Udrzujte_psychicku_pohodu\" title=\"6. Udr\u017eujte psychick\u00fa pohodu&nbsp;\">6. Udr\u017eujte psychick\u00fa pohodu&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.sk\/blog\/7-tipov-ako-vyriesit-bolest-chrbta-sposobenu-dlhym-sedenim\/#7_Vyhladajte_odbornika\" title=\"7. Vyh\u013eadajte odborn\u00edka\">7. Vyh\u013eadajte odborn\u00edka<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.sk\/blog\/7-tipov-ako-vyriesit-bolest-chrbta-sposobenu-dlhym-sedenim\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Dlh\u00e9 sedenie pri po\u010d\u00edta\u010di m\u00f4\u017eeme v dne\u0161nej dobe pova\u017eova\u0165 za takmer podobn\u00fd zlozvyk, ak\u00fdm je napr\u00edklad faj\u010denie. V\u0161etci vieme, \u017ee n\u00e1m \u0161kod\u00ed, s\u013eubujeme si, \u017ee sa budeme pravidelne pri pr\u00e1ci na\u0165ahova\u0165 a sedie\u0165 rovno, ale potom sa ponor\u00edme do nov\u00fdch \u00faloh a aj tak sa na stoli\u010dke r\u00f4zne kr\u00fatime. A na\u0165ahovanie? To po\u010das pracovn\u00e9ho d\u0148a \u00faspe\u0161ne vypust\u00edme z hlavy.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Spomenieme si na\u0148 a\u017e ve\u010der, ke\u010f op\u00e4\u0165 sed\u00edme alebo le\u017e\u00edme pred telev\u00edziou a za\u010dne sa oz\u00fdva\u0165 nepr\u00edjemn\u00e1 boles\u0165 chrbta. T\u00e1 m\u00f4\u017ee ma\u0165 mnoho pod\u00f4b, niektor\u00fdch tr\u00e1pia bedr\u00e1, in\u00ed sa s\u0165a\u017euj\u00fa na kr\u010dn\u00fa chrbticu. Hoci sa tieto bolesti zdaj\u00fa by\u0165 banalitou, m\u00f4\u017eu ma\u0165 omnoho nepr\u00edjemnej\u0161ie d\u00f4sledky, ako s\u00fa napr\u00edklad siln\u00e9 migr\u00e9ny, ktor\u00e9 \u010dloveka dok\u00e1\u017eu vyradi\u0165 z pracovn\u00e9ho re\u017eimu na nieko\u013eko dn\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ale pre\u010do si znepr\u00edjem\u0148ova\u0165 \u017eivot, ke\u010f sa <strong>bolesti d\u00e1 predch\u00e1dza\u0165?<\/strong> A nie je to a\u017e tak\u00e9 zlo\u017eit\u00e9. V dne\u0161nom \u010dl\u00e1nku v\u00e1m povieme, ako na to.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"preco-je-dlhodobe-sedenie-nebezpecne\"><span class=\"ez-toc-section\" id=\"Preco_je_dlhodobe_sedenie_nebezpecne\"><\/span>Pre\u010do je dlhodob\u00e9 sedenie nebezpe\u010dn\u00e9?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"898\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/IMG-20200219-WA0001-898x1124.jpg\" alt=\"Pre\u010do je dlhodob\u00e9 sedenie nebezpe\u010dn\u00e9\" class=\"wp-image-196576\" title=\"Pre\u010do je dlhodob\u00e9 sedenie nebezpe\u010dn\u00e9\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20200219-WA0001-898x1124.jpg 898w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20200219-WA0001-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20200219-WA0001-1227x1536.jpg 1227w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20200219-WA0001.jpg 1278w\" sizes=\"auto, (max-width: 898px) 100vw, 898px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e \u010dlovek dlh\u00fa dobu sed\u00ed, zvy\u0161uje sa <strong>pravdepodobnos\u0165 \u00farazu <\/strong>alebo in\u00e9ho mechanick\u00e9ho po\u0161kodenia chrbtov\u00fdch svalov, \u0161liach, kost\u00ed \u010di v\u00e4zov. Ke\u010f sa potom natiahne alebo urob\u00ed in\u00fd ne\u010dakan\u00fd pohyb, zrazu zac\u00edti <strong>prudk\u00fa boles\u0165, prasknutie<\/strong> alebo in\u00fd nepr\u00edjemn\u00fd prejav. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri dlhom seden\u00ed taktie\u017e doch\u00e1dza k <strong>\u00fanave svalov chrbta a \u0161ije<\/strong>, preto\u017ee sa zni\u017euje pr\u00edvod krvi a je vyv\u00edjan\u00e9 vysok\u00e9 nap\u00e4tie na chrbticu, a to najm\u00e4 v oblasti dolnej \u010dasti chrbta a \u0161ije. Sedenie navy\u0161e sp\u00f4sobuje stla\u010denie platni\u010diek, \u010do br\u00e1ni v\u00fd\u017eive, a m\u00f4\u017ee tak doch\u00e1dza\u0165 k ich pred\u010dasnej degener\u00e1cii.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Celkovo m\u00f4\u017eete postupom \u010dasu kv\u00f4li dlhodob\u00e9mu sedeniu poci\u0165ova\u0165 <strong>zhor\u0161enie zdravia, fyzickej kond\u00edcie, probl\u00e9my s tr\u00e1ven\u00edm<\/strong>, vy\u0161\u0161ie hladiny cukru a tuku v krvi \u010di zv\u00fd\u0161enie percenta telesn\u00e9ho tuku. A to s\u00fa len niektor\u00e9 z mnoh\u00fdch riz\u00edk, ktor\u00e9 s\u00fa s dlhodob\u00fdm seden\u00edm spojen\u00e9. Preto by ste mali dba\u0165 na pravideln\u00fa pohybov\u00fa aktivitu. <span class=\"tadv-color\" style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010cast\u00fdm probl\u00e9mom spojen\u00fdm s dlhodob\u00fdm seden\u00edm je horn\u00fd a doln\u00fd skr\u00ed\u017een\u00fd syndr\u00f3m. Ide o svalov\u00e9 dysbalancie, ktor\u00e9<strong> vznikaj\u00fa v d\u00f4sledku nevhodn\u00e9ho, jednostrann\u00e9ho za\u0165a\u017eovania pohybov\u00e9ho apar\u00e1tu<\/strong> bez n\u00e1slednej kompenz\u00e1cie, \u010do zjednodu\u0161ene znamen\u00e1, \u017ee st\u00e1le rovnak\u00fdm sp\u00f4sobom zap\u00e1jame niektor\u00e9 svaly a na in\u00e9 zab\u00fadame.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Pri<strong> hornom skr\u00ed\u017eenom syndr\u00f3me<\/strong> doch\u00e1dza k <strong>skr\u00e1teniu horn\u00fdch vl\u00e1kien trap\u00e9zov\u00e9ho svalu<\/strong>, zdv\u00edha\u010da lopatky a k prevahe k\u00fdva\u010da hlavy. T\u00fato dysbalanciu spozn\u00e1te na \u010dloveku tak, \u017ee m\u00e1 <strong>predsunut\u00fa hlavu<\/strong>, doch\u00e1dza tie\u017e k pre\u0165a\u017eeniu kr\u010dn\u00e9ho a hrudn\u00e9ho prechodu a vznikaj\u00fa tzv. gotick\u00e9 ramen\u00e1. <span class=\"tadv-color\" style=\"color: #ff6600;\">[13] [14]<\/span><\/p>\n\n\n\n<p>Pri<strong> dolnom skr\u00ed\u017eenom syndr\u00f3me<\/strong> s\u00fa skr\u00e1ten\u00e9 flexory bedrov\u00e9ho k\u013abu (predn\u00e1 strana stehien), aj vzpriamova\u010da trupu, a to tak pri ve\u013ekom, ako aj malom sedacom svale. T\u00fato dysbalanciu spozn\u00e1te tak, \u017ee panva m\u00e1 tendenciu pos\u00fava\u0165 sa dopredu a doch\u00e1dza k lord\u00f3ze v prechode bedrovej kr\u00ed\u017eovej oblasti. Navy\u0161e doch\u00e1dza aj k chybn\u00e9mu prebudovaniu stereotypu kroku. <span class=\"tadv-color\" style=\"color: #ff6600;\">[13] [14]<\/span><\/p>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"aka-bolest-nas-moze-potrapit\"><span class=\"ez-toc-section\" id=\"Aka_bolest_nas_moze_potrapit\"><\/span>Ak\u00e1 boles\u0165 n\u00e1s m\u00f4\u017ee potr\u00e1pi\u0165?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pre \u00fapln\u00e9 zjednodu\u0161enie m\u00f4\u017eeme boles\u0165 chrbta rozdeli\u0165 na <strong>2 typy<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>boles\u0165 dolnej \u010dasti chrbta<\/li>\n\n\n\n<li>boles\u0165 hornej \u010dasti chrbta<\/li>\n<\/ul>\n\n\n\n<p>Pri oboch typoch bolesti je potrebn\u00e9 pri lie\u010dbe rozozn\u00e1va\u0165, \u010di ide o ak\u00fatne, alebo chronick\u00e9 probl\u00e9my. V prvom pr\u00edpade ide o boles\u0165, ktor\u00e1 v\u00e1s bude tr\u00e1pi\u0165 nieko\u013eko <strong>hod\u00edn, maxim\u00e1lne dn\u00ed a v\u00fdnimo\u010dne asi t\u00fd\u017ede\u0148<\/strong>. Chronick\u00e1 boles\u0165 potom spravidla trv\u00e1 <strong>dlh\u0161ie ne\u017e tri mesiace<\/strong> a m\u00f4\u017ee v\u00e1s sprev\u00e1dza\u0165 cel\u00fd \u017eivot. Dokonca je mo\u017en\u00e9, \u017ee sa z ak\u00fatnych probl\u00e9mov \u010dasom stan\u00fa chronick\u00e9, preto nie je na mieste ak\u00e9ko\u013evek bolesti podce\u0148ova\u0165, ale naopak je potrebn\u00e9 pr\u00ed\u010dinu rie\u0161i\u0165 \u010do najsk\u00f4r.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"faktory-ktore-ovplyvnuju-bolesti-chrbta\"><span class=\"ez-toc-section\" id=\"Faktory_ktore_ovplyvnuju_bolesti_chrbta\"><\/span>Faktory, ktor\u00e9 ovplyv\u0148uj\u00fa bolesti chrbta<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Boles\u0165 chrbta, rovnako ako mnoho \u010fal\u0161\u00edch zdravotn\u00fdch probl\u00e9mov, ovplyv\u0148uje mnoho faktorov. Nad niektor\u00fdmi z nich m\u00e1 \u010dlovek kontrolu, nad in\u00fdmi nie. Pokia\u013e je to aspo\u0148 trochu mo\u017en\u00e9, mal by <strong>robi\u0165 maximum pre to, aby bolestiam chrbta predch\u00e1dzal<\/strong>, a vyhol sa tak dlhodob\u00fdm probl\u00e9mom. Ktor\u00e9 faktory, okrem dlhodob\u00e9ho sedenia maj\u00fa vplyv na boles\u0165 chrbta? <span class=\"tadv-color\" style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/jede-bricho-749x1124.jpg\" alt=\"Faktory, ktor\u00e9 ovplyv\u0148uj\u00fa bolesti chrbta\" class=\"wp-image-196613\" title=\"Faktory, ktor\u00e9 ovplyv\u0148uj\u00fa bolesti chrbta\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/jede-bricho-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/jede-bricho-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/jede-bricho-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/jede-bricho-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/jede-bricho-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:52px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"1-vek\">1. Vek<\/h3>\n\n\n\n<p>Prv\u00e9 v\u00e1\u017enej\u0161ie probl\u00e9my s boles\u0165ou chrbta sa vo v\u00e4\u010d\u0161ine pr\u00edpadov objavuj\u00fa medzi 30.\u201350. rokom \u017eivota a s prib\u00fadaj\u00facim vekom s\u00fa st\u00e1le \u010dastej\u0161ie. Postupne toti\u017e <strong>doch\u00e1dza k strate pevnosti kost\u00ed<\/strong> v d\u00f4sledku osteopor\u00f3zy a s\u00fa\u010dasn\u00e9mu zn\u00ed\u017eeniu elasticity a svalov\u00e9ho nap\u00e4tia. Medzistavcov\u00e9 platni\u010dky navy\u0161e s vekom str\u00e1caj\u00fa pru\u017enos\u0165, \u010do <strong>zni\u017euje ich schopnos\u0165 tlmi\u0165 n\u00e1razy<\/strong> stavcov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na pevnos\u0165 kost\u00ed m\u00e1 z\u00e1sadn\u00fd vplyv aj \u0161portov\u00e1 aktivita, aby sme spomalili tieto degenerat\u00edvne procesy a zachovali si zdravie do vysok\u00e9ho veku. <span class=\"tadv-color\" style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"2-fyzicka-zdatnost\">2. Fyzick\u00e1 zdatnos\u0165<\/h3>\n\n\n\n<p>U \u013eud\u00ed, ktor\u00ed s\u00fa menej fyzicky zdatn\u00ed, sa bolesti chrbta objavuj\u00fa \u010dastej\u0161ie. Je to predov\u0161etk\u00fdm kv\u00f4li <strong>slab\u0161\u00edm chrbtov\u00fdm a bru\u0161n\u00fdm svalom<\/strong>, ktor\u00e9 potom nem\u00f4\u017eu poskytova\u0165 spr\u00e1vnu oporu chrbtici. Je preto vhodn\u00e9 aj po\u010das t\u00fd\u017ed\u0148a, ke\u010f \u010dlovek sed\u00ed cez de\u0148 za po\u010d\u00edta\u010dom, zara\u010fova\u0165 aktivity, ktor\u00e9<strong> svaly posilnia<\/strong>. Precvi\u010di\u0165 stred tela m\u00f4\u017eete pohodlne aj <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/17-najefektivnejsich-cvikov-pre-silny-stred-tela\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">doma<\/a>. V pr\u00edpade, \u017ee by ste sa rozhodli cez v\u00edkend dohna\u0165 v\u0161etku va\u0161u aktivitu a pre\u0165a\u017eili spomenut\u00e9 svaly, p\u00f4jdete t\u00fdm op\u00e4\u0165 bolesti naproti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"3-vaha\">3. V\u00e1ha<\/h3>\n\n\n\n<p>R\u00fdchle priberanie sa m\u00f4\u017ee negat\u00edvne prejavi\u0165 nielen na zdrav\u00ed, ale aj na bolesti chrbta. Va\u0161e svaly nebud\u00fa pripraven\u00e9 na to, \u017ee <strong>musia vy\u0161\u0161iu v\u00e1hu nies\u0165<\/strong>, a tak je boles\u0165 chrbta hne\u010f na svete. Rovnak\u00e9 d\u00f4sledky m\u00e1 aj <strong>dlhodob\u00e1 nadv\u00e1ha \u010di obezita<\/strong>.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"4-genetika\">4. Genetika<\/h3>\n\n\n\n<p>K niektor\u00fdm probl\u00e9mom s chrbtom, ktor\u00e9 sp\u00f4sobuj\u00fa boles\u0165, m\u00f4\u017ee ma\u0165 \u010dlovek aj<strong> genetick\u00fa predispoz\u00edciu<\/strong>. Ako pr\u00edklad m\u00f4\u017eeme uvies\u0165 <strong>r\u00f4zne<\/strong> <strong>formy artrit\u00eddy alebo skoli\u00f3zy<\/strong>. Ak viete, \u017ee tieto predispoz\u00edcie m\u00e1te, je dobr\u00e9 sa na prevenciu bolesti zamera\u0165 o to viac, a konzultova\u0165 svoje zdravie s ortop\u00e9dom alebo fyzioterapeutom. \u010c\u00edm sk\u00f4r za\u010dnete, t\u00edm \u00faspe\u0161nej\u0161ie sa im vyhnete. <span class=\"tadv-color\" style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"5-stres\">5. Stres<\/h3>\n\n\n\n<p>Ke\u010f je \u010dlovek v strese, s\u00fa jeho <strong>svaly omnoho viac nap\u00e4t\u00e9<\/strong> ne\u017e v pr\u00edpade pokoja a pohody. Toto nap\u00e4tie potom m\u00f4\u017ee taktie\u017e vies\u0165 k bolesti. Ak je to mo\u017en\u00e9, mali by sme sa zo svojho \u017eivota sna\u017ei\u0165 vyradi\u0165 predov\u0161etk\u00fdm dlhodob\u00fd stres, ktor\u00fd ide ruka v ruke s \u010fal\u0161\u00edmi chronick\u00fdmi ochoreniami.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"6-fajcenie\">6. Faj\u010denie&nbsp;<\/h3>\n\n\n\n<p>Ke\u010f sme na za\u010diatku \u010dl\u00e1nku spomenuli, \u017ee je dlhodob\u00e9 sedenie podobn\u00fd zlozvyk ako faj\u010denie, mus\u00edme upozorni\u0165 aj na <strong>nebezpe\u010denstvo kombin\u00e1cie t\u00fdchto dvoch \u010dinnost\u00ed<\/strong>. V pr\u00edpade, \u017ee tr\u00e1vite cel\u00e9 dni seden\u00edm a do toho pravidelne faj\u010d\u00edte, tak sa v\u00e1m okrem rizika tromb\u00f3zy a infarktu <strong>zvy\u0161uje aj pravdepodobnos\u0165 v\u00fdskytu bolesti chrbta<\/strong>. M\u00e1te pocit, \u017ee to spolu nes\u00favis\u00ed? Opak je pravdou. <strong>Faj\u010denie zhor\u0161uje prietok krvi a kysl\u00edku do platni\u010diek<\/strong>, kv\u00f4li \u010domu m\u00f4\u017ee doch\u00e1dza\u0165 k ich r\u00fdchlej\u0161ej degener\u00e1cii, a t\u00fdm aj bolesti.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"890\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/zatez-890x1124.jpg\" alt=\"Jednostrann\u00e1 z\u00e1\u0165a\u017e\" class=\"wp-image-196632\" title=\"Jednostrann\u00e1 z\u00e1\u0165a\u017e\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/zatez-890x1124.jpg 890w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/zatez-317x400.jpg 317w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/zatez-1217x1536.jpg 1217w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/zatez-1622x2048.jpg 1622w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/zatez-scaled.jpg 2028w\" sizes=\"auto, (max-width: 890px) 100vw, 890px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:114px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"7-jednostranna-zataz\">7. Jednostrann\u00e1 z\u00e1\u0165a\u017e<\/h3>\n\n\n\n<p>Jednostrann\u00e9 za\u0165a\u017eovanie jednej polovice chrbta vedie k nesymetrii medzi svalmi, v d\u00f4sledku \u010doho m\u00f4\u017ee doch\u00e1dza\u0165 k deform\u00e1cii chrbta. Toto nadmern\u00e9 za\u0165a\u017eenie jednej strany je pomerne <strong>\u010dast\u00e9 pri \u0161portoch<\/strong>, ako je napr\u00edklad&nbsp;tenis, squash a podobne, pri ktor\u00fdch hr\u00e1\u010d dr\u017e\u00ed raketu preva\u017ene v jednej ruke. Pri t\u00fdchto aktivit\u00e1ch je potrebn\u00e9 <strong>jednostrann\u00fa z\u00e1\u0165a\u017e kompenzova\u0165<\/strong>.<\/p>\n\n\n\n<div style=\"height:57px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>K nadmern\u00e9mu za\u0165a\u017eovaniu jednej strany chrbta v\u0161ak m\u00f4\u017ee doch\u00e1dza\u0165 napr\u00edklad aj pri oby\u010dajnom <strong>nosen\u00ed kabelky<\/strong>. \u017deny s\u00fa spravidla zvyknut\u00e9 ramen\u00e1 nestrieda\u0165, a ke\u010f vezmeme do \u00favahy, \u010do v\u0161etko v kabelke maj\u00fa, m\u00f4\u017ee \u00eds\u0165 u\u017e o poriadnu z\u00e1\u0165a\u017e. Sna\u017ete sa preto pravidelne za\u0165a\u017eovan\u00e9 strany strieda\u0165, a to aj v pr\u00edpade, \u017ee nesiete hoci len n\u00e1kup alebo ta\u0161ku do fitka.<\/p>\n\n\n\n<div style=\"height:55px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A teraz, ke\u010f u\u017e vieme, pre\u010do je pre n\u00e1s dlhodob\u00e9 sedenie nebezpe\u010dn\u00e9, ak\u00e9 typy bolesti chrbta existuj\u00fa a ak\u00e9 faktory na \u0148u maj\u00fa vplyv, m\u00f4\u017eeme sa kone\u010dne pozrie\u0165 na<strong> 7 tipov, ktor\u00e9 n\u00e1m pom\u00f4\u017eu boles\u0165 chrbta bu\u010f minimalizova\u0165, alebo sa jej \u00faplne zbavi\u0165.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"1-zamerajte-sa-na-spravne-drzanie-tela\"><span class=\"ez-toc-section\" id=\"1_Zamerajte_sa_na_spravne_drzanie_tela\"><\/span>1. Zamerajte sa na spr\u00e1vne dr\u017eanie tela<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je jedno, \u010di pr\u00e1ve sed\u00edte alebo stoj\u00edte, pri oboch \u010dinnostiach, a vlastne aj pri \u0161porte \u010di \u010fal\u0161\u00edch aktivit\u00e1ch, ktor\u00fdm sa venujete, by ste mali <strong>dba\u0165<\/strong> <strong>na spr\u00e1vne dr\u017eanie tela<\/strong>. V skratke si preto pop\u00ed\u0161eme, ako by mal vyzera\u0165 spr\u00e1vny postoj a spr\u00e1vne sedenie.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"663\" height=\"879\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/DSC08311.jpg\" alt=\"Spr\u00e1vne dr\u017eanie tela\" class=\"wp-image-196672\" title=\"Spr\u00e1vne dr\u017eanie tela\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC08311.jpg 663w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC08311-302x400.jpg 302w\" sizes=\"auto, (max-width: 663px) 100vw, 663px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"ako-spravne-stat-5\">Ako spr\u00e1vne st\u00e1\u0165 <span style=\"color: #ff6600;\">[5]<\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V stoji sa sna\u017ete natiahnu\u0165 do v\u00fd\u0161ky, aby bolo telo vzpriamen\u00e9.<\/li>\n\n\n\n<li>Tla\u010dte ramen\u00e1 dozadu a sna\u017ete sa vtiahnu\u0165 brucho dovn\u00fatra.<\/li>\n\n\n\n<li>Hlavu udr\u017eujte v rovine, brada s krkom by mala zviera\u0165 90 stup\u0148ov.<\/li>\n\n\n\n<li>Ruky nechajte vo\u013ene visie\u0165 pri tele.&nbsp;<\/li>\n\n\n\n<li>Nohy majte pribli\u017ene na \u0161\u00edrku ramien.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:81px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"ako-spravne-sediet-5\">Ako spr\u00e1vne sedie\u0165 <span style=\"color: #ff6600;\">[5]<\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nohy majte vo\u013ene polo\u017een\u00e9 na podlahe, neprekri\u017eujte ich. Ak na zem nedosiahnete, pou\u017eite podlo\u017eku.&nbsp;<\/li>\n\n\n\n<li>L\u00fdtka a stehn\u00e1 by v kolen\u00e1ch mali zviera\u0165 pribli\u017ene uhol 90 stup\u0148ov. Rovnak\u00fd uhol by mal by\u0165 i medzi stehnami a trupom a taktie\u017e predlaktiami a pa\u017eami.&nbsp;<\/li>\n\n\n\n<li>Ramen\u00e1 majte uvo\u013enen\u00e9 a lakte sa sna\u017ete dr\u017ea\u0165 pri tele.<\/li>\n\n\n\n<li>Majte podopret\u00fd chrb\u00e1t. Ak m\u00e1te stoli\u010dku bez opory bedrovej chrbtice, pou\u017eite napr\u00edklad vank\u00fa\u0161.<\/li>\n\n\n\n<li>Ak pracujete na po\u010d\u00edta\u010di, majte hlavu v rovine a obrazovku sa sna\u017ete ma\u0165 na \u00farovni o\u010d\u00ed, aby ste sa k po\u010d\u00edta\u010du nenakl\u00e1\u0148ali.&nbsp;<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"2-mente-polohy\"><span class=\"ez-toc-section\" id=\"2_Mente_polohy\"><\/span>2. Me\u0148te polohy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"985\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/protahuje-1124x985.jpg\" alt=\"Na\u0165ahovanie pri bolestiach chrbta\" class=\"wp-image-196686\" title=\"Na\u0165ahovanie pri bolestiach chrbta\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/protahuje-1124x985.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/protahuje-400x351.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/protahuje-1536x1346.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/protahuje.jpg 1831w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aj keby ste cel\u00fd de\u0148 vydr\u017eali v tej najide\u00e1lnej\u0161ej polohe na sedenie, m\u00f4\u017ee by\u0165 va\u0161e telo stuhnut\u00e9 a bo\u013eav\u00e9. Ide\u00e1lnym rie\u0161en\u00edm je teda <strong>striedanie pol\u00f4h, na\u0165ahovanie sa a podobn\u00e9 aktivity, ktor\u00e9 telo tro\u0161ku rozh\u00fdbu<\/strong>. Aj ten najzanepr\u00e1zdnenej\u0161\u00ed \u010dlovek by mal pravidelne (najlep\u0161ie ka\u017ed\u00fa hodinu) aspo\u0148 na min\u00fatku <strong>vsta\u0165 od pr\u00e1ce a z\u013eahka pona\u0165ahova\u0165 telo<\/strong>.<\/p>\n\n\n\n<div style=\"height:48px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zaryt\u00fdm fitness\u00e1kom ni\u010d nebr\u00e1ni v tom, aby pr\u00e1cu striedali napr\u00edklad s <strong>mini workoutom<\/strong> v podobe nieko\u013ek\u00fdch s\u00e9ri\u00ed <a class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/drepy-spravna-technika-benefity-a-variacie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">drepov<\/a> \u010di k\u013eukov. A ak v\u00e1m to pr\u00e1ca dovol\u00ed, sk\u00faste zakomponova\u0165 do svojho d\u0148a <strong>chodiace meetingy<\/strong>. Pri telefon\u00e1te s kolegami nemus\u00edte predsa len sedie\u0165, obzvl\u00e1\u0161\u0165 pokia\u013e je n\u00e1pl\u0148ou va\u0161ej pr\u00e1ce kreativita. Tak\u00e1 polhodinov\u00e1 meetingov\u00e1 prech\u00e1dzka rozpr\u00fadi krv v tele, a v\u00e1m sa tak bude aj <strong>lep\u0161ie prem\u00fd\u0161\u013ea\u0165<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[6]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"3-strava\"><span class=\"ez-toc-section\" id=\"3_Strava\"><\/span>3. Strava<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Strava m\u00e1 <strong>vplyv takmer na v\u0161etky aspekty \u017eivota<\/strong>, a preto je d\u00f4le\u017eit\u00e9 zmieni\u0165 jej d\u00f4le\u017eitos\u0165 aj v tejto s\u00favislosti. Ako u\u017e bolo spomenut\u00e9, r\u00fdchly n\u00e1rast hmotnosti, nadv\u00e1ha a obezita s\u00fa \u010dastou pr\u00ed\u010dinou bolest\u00ed chrbta. A mo\u017eno sami viete, ak\u00e9 je<strong> jednoduch\u00e9 pribra\u0165<\/strong>, ke\u010f cel\u00fd de\u0148 pracujete a m\u00e1te minimum pohybu. Z\u00e1kladn\u00fd preh\u013ead o fungovan\u00ed kal\u00f3ri\u00ed a makro\u017eiv\u00edn si m\u00f4\u017eete urobi\u0165 v\u010faka \u010dl\u00e1nku <a class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Ako spo\u010d\u00edta\u0165 pr\u00edjem energie a makro\u017eiv\u00edn pri chudnut\u00ed alebo naberan\u00ed svalov<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa v\u0161ak nechcete za\u0165a\u017eova\u0165 po\u010d\u00edtan\u00edm, a napriek tomu by ste radi ozdravili v\u00e1\u0161 jed\u00e1lni\u010dek, dr\u017ete sa t\u00fdchto jednoduch\u00fdch r\u00e1d:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Neprejedajte sa<\/strong> a presta\u0148te jes\u0165 sk\u00f4r, ne\u017e budete \u00faplne s\u00fdty.<\/li>\n\n\n\n<li>Jedzte <strong>3 hlavn\u00e9 jedl\u00e1<\/strong> a pod\u013ea potreby ich dopl\u0148te snackmi. Sna\u017ete sa <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-vam-maskrtenie-brani-v-chudnuti-11-jednoduchych-sposobov-ako-dostat-jedlo-pod-kontrolu\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vyhn\u00fa\u0165 ma\u0161krteniu po\u010das d\u0148a<\/a>, preto\u017ee aj tieto kal\u00f3rie sa po\u010d\u00edtaj\u00fa.<\/li>\n\n\n\n<li>Dbajte na to, aby ste v ka\u017edom jedle mali<strong> zdroj bielkov\u00edn<\/strong>, ako s\u00fa mlie\u010dne v\u00fdrobky, m\u00e4so, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/ostatne-fitness-jedlo\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rastlinn\u00e9 n\u00e1hrady m\u00e4sa<\/a> a podobne. Viac o zdrojoch bielkov\u00edn sa do\u010d\u00edtate v \u010dl\u00e1nku <a class=\"ek-link ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/20-potravin-s-ktorymi-lahko-doplnite-bielkoviny-do-svojho-jedalnicka\/\" target=\"_blank\" rel=\"noreferrer noopener\">20 potrav\u00edn, s ktor\u00fdmi \u013eahko dopln\u00edte bielkoviny do svojho jed\u00e1lni\u010dka<\/a>.<\/li>\n\n\n\n<li>Nezab\u00fadajte na <a href=\"https:\/\/gymbeam.sk\/obilniny-a-cerealie\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>komplexn\u00e9 sacharidy<\/strong><\/a> (napr\u00edklad celozrnn\u00e9 pr\u00edlohy) a <strong>zdrav\u00e9 tuky<\/strong> (napr\u00edklad <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">orechy<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/oleje\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">extra panensk\u00fd olivov\u00fd olej<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/omega-3-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">omega-3 mastn\u00e9 kyseliny<\/a>).<\/li>\n\n\n\n<li>Sna\u017ete sa jes\u0165 <strong>\u010do najmenej spracovan\u00fdch potrav\u00edn<\/strong>.<\/li>\n\n\n\n<li>Ka\u017ed\u00fd de\u0148 jedzte <strong>400 g zeleniny a 200 g ovocia<\/strong>.<\/li>\n\n\n\n<li>Zaistite si v strave dostato\u010dn\u00fd pr\u00edjem mang\u00e1nu, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vapnik\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">v\u00e1pnika<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vitamin-c-1000-mg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00ednu C<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vitamin-d3-1000-iu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00ednu D<\/a>, <a href=\"https:\/\/gymbeam.sk\/vitamin-k2-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00ednu K<\/a> a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/zinok-100-tab-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zinku<\/a>. V\u0161etky spomenut\u00e9 l\u00e1tky toti\u017e prispievaj\u00fa k zdraviu kost\u00ed.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/IMG-20200210-WA0015-1124x749.jpg\" alt=\"Zdrav\u00e1 strava\" class=\"wp-image-196700\" style=\"width:843px;height:562px\" title=\"Zdrav\u00e1 strava\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20200210-WA0015-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20200210-WA0015-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20200210-WA0015-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20200210-WA0015.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"4-ergonomicke-vybavenie\"><span class=\"ez-toc-section\" id=\"4_Ergonomicke_vybavenie\"><\/span>4. Ergonomick\u00e9 vybavenie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak je nie\u010do, na \u010dom sa naozaj neoplat\u00ed \u0161etri\u0165, tak je to pr\u00e1ve poste\u013e a kancel\u00e1rska stoli\u010dka. Vzh\u013eadom na to, \u017ee \u010dlovek <strong>str\u00e1vi pribli\u017ene 8 hod\u00edn pr\u00e1cou<\/strong>, a to nepo\u010d\u00edtame ani \u010das navy\u0161e, ktor\u00fd zaberie surfovanie po internete, je potrebn\u00e9 zvoli\u0165 kvalitn\u00fa ergonomick\u00fa stoli\u010dku, ktor\u00e1 bude poskytova\u0165 dostato\u010dn\u00fa oporu chrbtu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Zamerajte sa na to, aby stoli\u010dka mala:<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong data-rich-text-format-boundary=\"true\">nastavite\u013en\u00fa v\u00fd\u0161ku<\/strong> \u2013 tak, aby ste dotiahli na zem a nohy v kolen\u00e1ch mohli zviera\u0165 uhol 90 stup\u0148ov<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">dostato\u010dn\u00fa h\u013abku a \u0161\u00edrku sedadla<\/strong> \u2013 \u010dlovek by mal by\u0165 schopn\u00fd sedie\u0165 zadkom a\u017e pri operadle, medzi ohybom v kolen\u00e1ch a stoli\u010dkou by mala zosta\u0165 medzera pribli\u017ene 5\u201310 cm<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">operadlo s bedrovou opierkou<\/strong>, ktor\u00e1 bude poskytova\u0165 dostato\u010dn\u00fa oporu, a <strong>opierku hlavy<\/strong>, ktor\u00fa m\u00f4\u017ee \u010dlovek vyu\u017ei\u0165 pri pohojd\u00e1van\u00ed<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">opierku na ruky<\/strong>, ktor\u00e1 u\u013eav\u00ed nielen samotn\u00fdm ruk\u00e1m, ale predov\u0161etk\u00fdm \u0161iji<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">mechanizmy<\/strong>, ktor\u00e9 umo\u017enia hojdanie, pohyb a ot\u00e1\u010danie stoli\u010dky, \u010do zjednodu\u0161\u00ed pohyb po kancel\u00e1rii, ale taktie\u017e umo\u017enia akt\u00edvne sedenie<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rovnako nezab\u00fadajte ani na <strong>kvalitu matracu<\/strong>, lebo aj sp\u00e1nkom by ste mali denne str\u00e1vi\u0165 osem hod\u00edn. Ten by mal by\u0165 <strong>dostato\u010dne tvrd\u00fd, aby poskytoval oporu chrbtici<\/strong>. Myslite taktie\u017e na to, \u017ee jeho \u017eivotnos\u0165 je pribli\u017ene 8\u201310 rokov. Ak teda m\u00e1te matrac e\u0161te z detstva, \u0165ah\u00e1 v\u00e1m na tridsa\u0165 a tr\u00e1pia v\u00e1s bolesti chrbta, mo\u017eno je u\u017e na \u010dase poohliadnu\u0165 sa po novom. Je tie\u017e mo\u017en\u00e9 zaobstara\u0165 si <strong>ergonomick\u00fd vank\u00fa\u0161<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V pr\u00edpade bolest\u00ed chrbta je dobr\u00e9 zamera\u0165 sa aj na <strong>polohu, v ktorej sp\u00edte<\/strong>. Sami si mus\u00edte vysk\u00fa\u0161a\u0165, ak\u00e1 je pre v\u00e1s najlep\u0161ia. Pri bolestiach chrbta v\u0161ak m\u00f4\u017ee by\u0165 vhodn\u00e9 <strong>spa\u0165 na chrbte s podlo\u017een\u00fdmi kolenami<\/strong>, aby sa docielilo neutr\u00e1lne zakrivenie dolnej \u010dasti chrbta, alebo <strong>na boku s vank\u00fa\u0161om medzi kolenami<\/strong>. Neodpor\u00fa\u010da sa v\u0161ak sp\u00e1nok na bruchu, a to kv\u00f4li nadmern\u00e9mu za\u0165a\u017eovaniu kr\u010dnej chrbtice. <span class=\"tadv-color\" style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"5-zaradte-pravidelnu-aktivitu\"><span class=\"ez-toc-section\" id=\"5_Zaradte_pravidelnu_aktivitu\"><\/span>5. Zara\u010fte pravideln\u00fa aktivitu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pravideln\u00e1 \u0161portov\u00e1 aktivita m\u00e1 rovnako ako strava <strong>pozit\u00edvny vplyv na mnoho aspektov \u017eivota<\/strong>. Po dlhom seden\u00ed v\u00e1m pom\u00f4\u017ee<strong> rozh\u00fdba\u0165 stuhnut\u00e9 telo<\/strong>, a ak sa venujete aj silov\u00e9mu tr\u00e9ningu, m\u00f4\u017eete za pomerne kr\u00e1tku dobu poc\u00edti\u0165, \u017ee s\u00fa va\u0161e svaly omnoho v\u00e4\u010d\u0161ou oporou pre chrbticu. Vy potom budete ma\u0165 lep\u0161\u00ed postoj, a navy\u0161e v\u00e1s bude chrb\u00e1t aj menej bolie\u0165. Pod\u013ea s\u00fahrnn\u00e9ho v\u00fdskumu maj\u00fa na bolesti chrbta <strong>pozit\u00edvny vplyv aj kardio aktivity, ako je napr\u00edklad pl\u00e1vanie, ch\u00f4dza alebo jazda na bicykli<\/strong>, vykon\u00e1van\u00e9 v strednej intenzite. Naopak, nie je vhodn\u00e9 sa pri bolestiach venova\u0165 intenz\u00edvne aktivit\u00e1m, ako je tenis, golf \u010di jazda na koni. <span class=\"tadv-color\" style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/chuze-1124x749.jpg\" alt=\"Cho\u010fte na pravideln\u00e9 prech\u00e1dzky\" class=\"wp-image-196726\" style=\"width:843px;height:562px\" title=\"Cho\u010fte na pravideln\u00e9 prech\u00e1dzky\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/chuze-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/chuze-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/chuze-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/chuze.jpg 1800w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V s\u00favislosti s pohybom je potrebn\u00e9 tie\u017e spomen\u00fa\u0165 <strong>cviky priamo na chrb\u00e1t<\/strong>, ktor\u00e9 m\u00f4\u017eete sk\u00fasi\u0165 na zmiernenie bolesti aj doma. S ich pomocou m\u00f4\u017eete ochabnut\u00e9 svaly posilni\u0165 a skr\u00e1ten\u00e9 natiahnu\u0165. Sta\u010d\u00ed vytiahnu\u0165 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/podlozky-na-cvicenie\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">podlo\u017eku<\/a> a pusti\u0165 sa do toho. Pokia\u013e nem\u00e1te priamo od v\u00e1\u0161ho lek\u00e1ra odpor\u00fa\u010dan\u00e9, ktor\u00e9 cviky s\u00fa pre v\u00e1s vhodn\u00e9, m\u00f4\u017eete vyu\u017ei\u0165 niektor\u00fd z n\u00e1\u0161ho \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/20-cvikov-na-chrbat-ktore-vam-pomozu-pri-bolesti-chrbta-a-chrbtice\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>20 cvikov na chrb\u00e1t, ktor\u00e9 v\u00e1m pom\u00f4\u017eu pri bolesti chrbta a chrbtice<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V pr\u00edpade, \u017ee v\u00e1s tr\u00e1pi vy\u0161\u0161ie spomenut\u00fd <strong>horn\u00fd skr\u00ed\u017een\u00fd syndr\u00f3m<\/strong>, zara\u010fte vhodn\u00e9 <strong>vyrovn\u00e1vacie cviky<\/strong>, ktor\u00e9 bud\u00fa zameran\u00e9 predov\u0161etk\u00fdm na uvo\u013enenie hrudn\u00edka, kr\u010dnej chrbtice a ramenn\u00e9ho pletenca. Nezabudnite ani na <strong>pretiahnutie<\/strong> prsn\u00e9ho svalstva, \u0161ije, hornej \u010dasti trap\u00e9zov, zdv\u00edha\u010da lopatky \u010di vzpriamova\u010dov chrbtice. <span class=\"tadv-color\" style=\"color: #ff6600;\">[13] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri <strong>dolnom skr\u00ed\u017eenom syndr\u00f3me<\/strong> sa zamerajte na<strong> uvo\u013enenie<\/strong> oblasti panvy, bedrov\u00e9ho k\u013abu a bedrovej chrbtice. Nezab\u00fadajte ale ani na<strong> pretiahnutie<\/strong> flexorov bedrov\u00e9ho k\u013abu (predn\u00e1 strana stehien), vzpriamova\u010dov bedrovej chrbtice a \u0161tvorhrann\u00e9ho bedrov\u00e9ho svalu. \u010ealej sa sna\u017ete <strong>posil\u0148ova\u0165 <\/strong>hlbok\u00fd stabiliza\u010dn\u00fd syst\u00e9m, bru\u0161n\u00e9 svalstvo, panvov\u00e9 dno a glute\u00e1lne svaly. <span class=\"tadv-color\" style=\"color: #ff6600;\">[13] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"6-udrzujte-psychicku-pohodu\"><span class=\"ez-toc-section\" id=\"6_Udrzujte_psychicku_pohodu\"><\/span>6. Udr\u017eujte psychick\u00fa pohodu&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"880\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/happy-jhg-880x1124.jpg\" alt=\"Udr\u017eujte psychick\u00fa pohodu \" class=\"wp-image-196763\" title=\"Udr\u017eujte psychick\u00fa pohodu \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/happy-jhg-880x1124.jpg 880w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/happy-jhg-313x400.jpg 313w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/happy-jhg-1203x1536.jpg 1203w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/happy-jhg-1604x2048.jpg 1604w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/happy-jhg.jpg 1800w\" sizes=\"auto, (max-width: 880px) 100vw, 880px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e niekedy pri pr\u00e1ci poci\u0165ujete stres, schv\u00e1lne sa sk\u00faste zastavi\u0165 a uvedomi\u0165 si, v akej polohe sa va\u0161e telo pr\u00e1ve nach\u00e1dza. Hrb\u00edte sa nad po\u010d\u00edta\u010dom, hlavu m\u00e1te v predklone, \u0161iju stuhnut\u00fa a zvy\u0161ok tela poci\u0165uje nap\u00e4tie? Z tejto polohy v\u00e1s m\u00f4\u017ee<strong> rozbolie\u0165 nielen chrb\u00e1t, ale aj hlava<\/strong>, a to tak v d\u00f4sledku&nbsp;stresu, ako aj<strong> nevhodnej polohy kr\u010dnej chrbtice<\/strong>. Bolesti chrbta v s\u00favislosti so stresom boli vo v\u00fdskume potvrden\u00e9 dokonca u\u017e u dospievaj\u00facich diev\u010dat vo veku 12\u201316 rokov. <span class=\"tadv-color\" style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:71px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S redukciou stresu a zn\u00ed\u017een\u00edm bolesti chrbta m\u00f4\u017ee <strong>pom\u00f4c\u0165 napr\u00edklad joga<\/strong>, a ak m\u00e1te pocit, \u017ee t\u00e1to aktivita nie je pre v\u00e1s, sk\u00faste za\u010da\u0165 <strong>praktizova\u0165 mindfulness<\/strong>, v\u010faka \u010domu sa nau\u010d\u00edte vedome pre\u017e\u00edva\u0165 pr\u00edtomn\u00fd okamih. Urobte si pohodlie a s\u00fastre\u010fte sa na svoj dych. Sna\u017ete sa na ni\u010d nemyslie\u0165 a prich\u00e1dzaj\u00face my\u0161lienky odsun\u00fa\u0165 do \u00fazadia. Ak v\u00e1m to nejde, po\u010d\u00edtajte po\u010det n\u00e1dychov a v\u00fddychov. T\u00fdmto sp\u00f4sobom sa <strong>nau\u010d\u00edte ovl\u00e1da\u0165 svoje my\u0161lienky<\/strong>, a t\u00fdm aj redukova\u0165 stres. <span class=\"tadv-color\" style=\"color: #ff6600;\">[12]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"7-vyhladajte-odbornika\"><span class=\"ez-toc-section\" id=\"7_Vyhladajte_odbornika\"><\/span>7. Vyh\u013eadajte odborn\u00edka<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak ste sa sna\u017eili eliminova\u0165 pr\u00ed\u010diny bolest\u00ed chrbta, a napriek tomu v\u00e1s st\u00e1le tr\u00e1pia, mo\u017eno nebude na \u0161kodu <strong>obr\u00e1ti\u0165 sa na odborn\u00edka<\/strong>. V niektor\u00fdch pr\u00edpadoch pom\u00f4\u017ee aj <strong>mas\u00e1\u017e od kvalitn\u00e9ho mas\u00e9ra<\/strong>, niekedy sa v\u0161ak nezaob\u00eddete bez<strong> pomoci lek\u00e1ra \u010di fyzioterapeuta<\/strong>, ktor\u00fd v\u00e1m porad\u00ed, \u010do \u010falej. V pr\u00edpade ak\u00fatnych bolest\u00ed alebo napr\u00edklad zablokovanej kr\u010dnej chrbtice v\u00e1m m\u00f4\u017ee u\u013eavi\u0165 injekciou alebo liekmi proti bolesti, ktor\u00e9 v lek\u00e1rni nie s\u00fa vo\u013ene dostupn\u00e9, a navrhn\u00fa\u0165 \u010fal\u0161ie rie\u0161enie probl\u00e9mov. <span class=\"tadv-color\" style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"co-si-z-toho-vziat\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V dne\u0161nej dobe, ke\u010f <strong>ve\u013ek\u00e1 \u010das\u0165 popul\u00e1cie tr\u00e1vi mno\u017estvo \u010dasu seden\u00edm<\/strong>, nie je boles\u0165 ni\u010d\u00edm v\u00fdnimo\u010dn\u00fdm. Pre\u010do sa ale tr\u00e1pi\u0165, ke\u010f ju m\u00f4\u017eeme z ve\u013ekej \u010dasti ovplyvni\u0165? Ak neviete, kde za\u010da\u0165, sk\u00faste si pomaly v\u0161\u00edma\u0165, ak\u00fdm sp\u00f4sobom stoj\u00edte \u010di sed\u00edte, a zamerajte sa na <strong>spr\u00e1vne dr\u017eanie tela<\/strong>. Samozrejmos\u0165ou by mala by\u0165 <strong>ergonomick\u00e1 stoli\u010dka<\/strong>, na ktorej v\u0161ak nebudete sedie\u0165 cel\u00fd de\u0148, preto\u017ee si budete robi\u0165 <strong>pravideln\u00e9 prest\u00e1vky<\/strong> <strong>na na\u0165ahovanie.<\/strong> A vynecha\u0165 nesmieme ani d\u00f4le\u017eitos\u0165 <strong>stravy, pohybu a redukcie stresu<\/strong>. V\u0161etky tieto faktory sa m\u00f4\u017eu zna\u010dnou mierou taktie\u017e podie\u013ea\u0165 na vzniknutej bolesti. A pokia\u013e m\u00e1te pocit, \u017ee na bo\u013eav\u00fd chrb\u00e1t u\u017e sami nesta\u010d\u00edte, nebojte sa po\u017eiada\u0165 o pomoc odborn\u00edka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1te aj vy probl\u00e9my s boles\u0165ou chrbta pri dlhodobom seden\u00ed? Ak \u00e1no, pode\u013ete sa s nami o va\u0161e tipy, ako sa jej zbavi\u0165. A ak pre v\u00e1s bol tento \u010dl\u00e1nok pr\u00ednosn\u00fd, zdie\u013eajte ho so svojimi priate\u013emi. Mo\u017eno ich tento probl\u00e9m tr\u00e1pi tie\u017e a m\u00f4\u017eete im tak pom\u00f4c\u0165.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/massage-rollers\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMassage rollers\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Boles\u0165 chrbta sa v dne\u0161nej dobe medzi \u013eu\u010fmi objavuje \u010doraz \u010dastej\u0161ie. Ak\u00e9 faktory ju ovplyv\u0148uj\u00fa a \u010do m\u00f4\u017eeme urobi\u0165, aby sme sa jej zbavili?<\/p>\n","protected":false},"author":100,"featured_media":196988,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6111,6069,6082],"filter_section":[],"filter_attribute":[13888,13050],"class_list":{"0":"post-308719","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-chrbat","9":"tag-zdravie","10":"tag-zdravy-zivotny-styl","11":"filter_attribute-sport-a-cvicenie-lifestyle","12":"filter_attribute-tipy-a-triky","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 tipov, ako vyrie\u0161i\u0165 boles\u0165 chrbta sp\u00f4soben\u00fa dlh\u00fdm seden\u00edm - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Boles\u0165 chrbta sa v dne\u0161nej dobe medzi \u013eu\u010fmi objavuje \u010doraz \u010dastej\u0161ie. 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