{"id":308796,"date":"2021-02-18T16:42:00","date_gmt":"2021-02-18T15:42:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=308796"},"modified":"2024-05-27T20:10:46","modified_gmt":"2024-05-27T18:10:46","slug":"7-sfaturi-despre-cum-sa-scapati-de-durerile-de-spate-cauzate-de-perioadele-lungi-de-sedere","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/7-sfaturi-despre-cum-sa-scapati-de-durerile-de-spate-cauzate-de-perioadele-lungi-de-sedere\/","title":{"rendered":"7 sfaturi despre cum s\u0103 sc\u0103pa\u021bi de durerile de spate cauzate de perioadele lungi de \u0219edere"},"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.ro\/blog\/7-sfaturi-despre-cum-sa-scapati-de-durerile-de-spate-cauzate-de-perioadele-lungi-de-sedere\/#De_ce_este_periculoasa_sederea_prelungita\" title=\"De ce este periculoas\u0103 \u0219ederea prelungit\u0103\">De ce este periculoas\u0103 \u0219ederea prelungit\u0103<\/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.ro\/blog\/7-sfaturi-despre-cum-sa-scapati-de-durerile-de-spate-cauzate-de-perioadele-lungi-de-sedere\/#Ce_tip_de_durere_ne_poate_deranja\" title=\"Ce tip de durere ne poate deranja?\">Ce tip de durere ne poate deranja?<\/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.ro\/blog\/7-sfaturi-despre-cum-sa-scapati-de-durerile-de-spate-cauzate-de-perioadele-lungi-de-sedere\/#Factori_care_cauzeaza_durerile_de_spate\" title=\"Factori care cauzeaz\u0103 durerile de spate\">Factori care cauzeaz\u0103 durerile de spate<\/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.ro\/blog\/7-sfaturi-despre-cum-sa-scapati-de-durerile-de-spate-cauzate-de-perioadele-lungi-de-sedere\/#1_Concentrati-va_pe_postura_corecta\" title=\"1. Concentra\u021bi-v\u0103 pe postura corect\u0103\">1. Concentra\u021bi-v\u0103 pe postura corect\u0103<\/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.ro\/blog\/7-sfaturi-despre-cum-sa-scapati-de-durerile-de-spate-cauzate-de-perioadele-lungi-de-sedere\/#2_Schimbati_pozitiile\" title=\"2. Schimba\u021bi pozi\u021biile\">2. Schimba\u021bi pozi\u021biile<\/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.ro\/blog\/7-sfaturi-despre-cum-sa-scapati-de-durerile-de-spate-cauzate-de-perioadele-lungi-de-sedere\/#3_Alimentatia\" title=\"3. Alimenta\u021bia\">3. Alimenta\u021bia<\/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.ro\/blog\/7-sfaturi-despre-cum-sa-scapati-de-durerile-de-spate-cauzate-de-perioadele-lungi-de-sedere\/#4_Echipamentul_ergonomic\" title=\"4. Echipamentul ergonomic\">4. Echipamentul ergonomic<\/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.ro\/blog\/7-sfaturi-despre-cum-sa-scapati-de-durerile-de-spate-cauzate-de-perioadele-lungi-de-sedere\/#5_Efectuati_o_activitate_fizica_regulata\" title=\"5. Efectua\u021bi o activitate fizic\u0103 regulat\u0103\">5. Efectua\u021bi o activitate fizic\u0103 regulat\u0103<\/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.ro\/blog\/7-sfaturi-despre-cum-sa-scapati-de-durerile-de-spate-cauzate-de-perioadele-lungi-de-sedere\/#6_Mentineti-va_bunastarea_psihologica\" title=\"6. Men\u021bine\u021bi-v\u0103 bun\u0103starea psihologic\u0103\">6. Men\u021bine\u021bi-v\u0103 bun\u0103starea psihologic\u0103<\/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.ro\/blog\/7-sfaturi-despre-cum-sa-scapati-de-durerile-de-spate-cauzate-de-perioadele-lungi-de-sedere\/#7_Gasiti_un_specialist\" title=\"7. G\u0103si\u021bi un specialist\">7. G\u0103si\u021bi un specialist<\/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.ro\/blog\/7-sfaturi-despre-cum-sa-scapati-de-durerile-de-spate-cauzate-de-perioadele-lungi-de-sedere\/#Ce_trebuie_sa_retineti_din_acest_articol\" title=\"Ce trebuie s\u0103 re\u021bine\u021bi din acest articol?\">Ce trebuie s\u0103 re\u021bine\u021bi din acest articol?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u00cen zilele noastre, statul \u00een fa\u021ba calculatorului poate fi considerat similar cu fumatul. \u0218tim cu to\u021bii c\u0103 este d\u0103un\u0103tor s\u0103n\u0103t\u0103\u021bii, promitem s\u0103 ne \u00eentindem \u0219i s\u0103 st\u0103m drep\u021bi \u00een timp ce lucr\u0103m, dar apoi ne cufund\u0103m \u00een sarcini noi \u0219i continu\u0103m s\u0103 ne zv\u00e2rcolim \u00een scaune. \u0218i stretching-ul? Cumva reu\u0219im cu succes s\u0103 ne scoatem aceast\u0103 idee din minte pe toat\u0103 durata zilei de lucru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nu ne vom aminti de acest lucru dec\u00e2t seara, c\u00e2nd ne vom a\u0219eza din nou la televizor \u0219i ne va lovi iar durerea nepl\u0103cut\u0103 de spate. Aceasta poate fi sub mai multe forme. Unii sufer\u0103 de dureri lombare, al\u021bii de dureri cervicale. De\u0219i aceast\u0103 durere pare banal\u0103, poate avea consecin\u021be mult mai nepl\u0103cute, cum ar fi migrene severe care pot opri o persoan\u0103 din lucru timp de c\u00e2teva zile.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dar de ce s\u0103 suferim c\u00e2nd <strong>durerea poate fi prevenit\u0103?<\/strong> \u0218i nici m\u0103car nu este at\u00e2t de complicat. \u00cen articolul de ast\u0103zi, v\u0103 vom spune cum s\u0103 face\u021bi acest lucru.<\/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\"><span class=\"ez-toc-section\" id=\"De_ce_este_periculoasa_sederea_prelungita\"><\/span>De ce este periculoas\u0103 \u0219ederea prelungit\u0103<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=\"De ce este periculoas\u0103 \u0219ederea prelungit\u0103\" class=\"wp-image-196576\" title=\"De ce este periculoas\u0103 \u0219ederea prelungit\u0103\" 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>Dac\u0103 o persoan\u0103 st\u0103 jos mult timp, <strong>probabilitatea de r\u0103nire<\/strong> sau de apari\u021bie a altor leziuni mecanice ale mu\u0219chilor spatelui, tendoanelor, oaselor sau ligamentelor cre\u0219te. Atunci c\u00e2nd ace\u0219tia se \u00eentind sau efectueaz\u0103 o mi\u0219care nea\u0219teptat\u0103, persoana poate sim\u021bi brusc <strong>o durere ascu\u021bit\u0103, un spasm<\/strong> sau o alt\u0103 manifestare nepl\u0103cut\u0103. <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>\u00cen perioadele lungi de \u0219edere, apare \u0219i <strong>oboseala mu\u0219chilor spatelui \u0219i a g\u00e2tului<\/strong>, deoarece scade fluxul sanguin \u0219i se exercit\u0103 o tensiune ridicat\u0103 pe coloana vertebral\u0103, \u00een special pe partea inferioar\u0103 a spatelui \u0219i a g\u00e2tului. \u00cen plus, statul pe scaun pe o perioad\u0103 \u00eendelungat\u0103 face ca discurile s\u0103 se taseze, ceea ce previne hr\u0103nirea lor \u0219i poate duce la degenerare prematur\u0103. <span 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>\u00cen general, este posibil s\u0103 v\u0103 confrunta\u021bi cu <strong>o deteriorare a st\u0103rii de s\u0103n\u0103tate \u0219i a st\u0103rii fizice<\/strong>, cu probleme digestive, un nivel mai ridicat de zah\u0103r \u0219i gr\u0103simi \u00een s\u00e2nge sau cu o cre\u0219tere a procentului de gr\u0103sime corporal\u0103 \u00een timp din cauza \u0219ederii prelungite. \u0218i acestea sunt doar c\u00e2teva dintre multele riscuri asociate acestui obicei. Prin urmare, ar trebui s\u0103 \u00eencerca\u021bi s\u0103 include\u021bi exerci\u021bii \u00een mod regulat. <span 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>O problem\u0103 obi\u0219nuit\u0103 asociat\u0103 \u0219ederii \u00eendelungate este reprezentat\u0103 de dureri \u00eencruci\u0219ate at\u00e2t la nivelul superior, c\u00e2t \u0219i inferior. Acestea sunt dezechilibre musculare care apar ca urmare a <strong>\u00eenc\u0103rc\u0103rii necorespunz\u0103toare \u0219i unilaterale a sistemului muscular \u0219i scheletic<\/strong> f\u0103r\u0103 a avea parte de o relaxare ulterioar\u0103, ceea ce \u00eenseamn\u0103 pur \u0219i simplu c\u0103 \u00eenc\u0103 angaj\u0103m unii mu\u0219chi \u00een acela\u0219i mod \u0219i \u00eei neglij\u0103m pe al\u021bii.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Durerea muscular\u0103 \u00een partea superioar\u0103 a spatelui are o scurtare a fibrelor superioare ce apar\u021bin mu\u0219chiului trapez, mu\u0219chilor erector spinal \u0219i este asociat\u0103 predominant cu mi\u0219carea capului \u00een sus \u0219i \u00een jos. Pute\u021bi identifica acest dezechilibru la o persoan\u0103 prin <strong>pozi\u021bia avansat\u0103 a capului<\/strong> \u0219i, de asemenea, dup\u0103 supra\u00eenc\u0103rcarea mu\u0219chilor cervicali \u0219i toracici care dau impresia de a\u0219a-numi\u021bi umeri gotici. <span class=\"tadv-color\" style=\"color: #ff6600;\">[13] [14]<\/span><\/p>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">\u00cen partea inferioar\u0103<\/strong>, at\u00e2t mu\u0219chii flexori ai \u0219oldurilor (partea din fa\u021b\u0103 a coapselor), c\u00e2t \u0219i cei flexori ai trunchiului sunt scurta\u021bi at\u00e2t \u00een mu\u0219chii fesieri mari, c\u00e2t \u0219i \u00een cei mici. Modul de a recunoa\u0219te acest dezechilibru este prin pozi\u021bia pelvisului care tinde s\u0103 avanseze, determin\u00e2nd apari\u021bia lordozei \u00een zona transversal\u0103 lombar\u0103. \u00cen plus, stereotipul pasului este reconfigurat gre\u0219it.<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\"><span class=\"ez-toc-section\" id=\"Ce_tip_de_durere_ne_poate_deranja\"><\/span>Ce tip de durere ne poate deranja?<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>Pentru o simplificare complet\u0103, putem \u00eemp\u0103r\u021bi durerile de spate \u00een <strong>2 tipuri<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>durere \u00een zona inferioar\u0103<\/li>\n\n\n\n<li>durere \u00een zona superioar\u0103<\/li>\n<\/ul>\n\n\n\n<p>Pentru ambele tipuri de durere, este necesar s\u0103 se depisteze \u00een timpul tratamentului dac\u0103 acestea sunt probleme acute sau cronice. Durerea acut\u0103 este o durere care v\u0103 va chinui timp de <strong>c\u00e2teva ore, zile sau, cel mult, o s\u0103pt\u0103m\u00e2n\u0103<\/strong>. Durerea cronic\u0103 <strong>dureaz\u0103 de obicei mai mult de trei luni<\/strong> \u0219i v\u0103 poate \u00eenso\u021bi toat\u0103 via\u021ba. Uneori, este posibil ca problemele acute s\u0103 devin\u0103 cronice \u00een timp, deci nu trebuie s\u0103 subestima\u021bi nicio durere, ci s\u0103 aborda\u021bi problema c\u00e2t mai cur\u00e2nd posibil.<\/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\"><span class=\"ez-toc-section\" id=\"Factori_care_cauzeaza_durerile_de_spate\"><\/span>Factori care cauzeaz\u0103 durerile de spate<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>Durerile de spate, ca multe alte probleme de s\u0103n\u0103tate, sunt cauzate de mul\u021bi factori. Unii se pot controla, al\u021bii nu. <strong>Ar trebui s\u0103 face\u021bi tot posibilul s\u0103 preveni\u021bi durerile de spate<\/strong> pentru a evita problemele pe termen lung. Ce factori, \u00een afar\u0103 de \u0219ederea prelungit\u0103, mai cauzeaz\u0103 durerile de spate? <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=\"Factori care cauzeaz\u0103 durerile de spate\" class=\"wp-image-196613\" title=\"Factori care cauzeaz\u0103 durerile de spate\" 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\">1. V\u00e2rsta<\/h3>\n\n\n\n<p>Primele probleme majore cu durerile de spate apar \u00een majoritatea cazurilor \u00eentre 30 \u0219i 50 de ani \u0219i devin mai frecvente pe m\u0103sur\u0103 ce \u00eemb\u0103tr\u00e2nim. \u00cen corp, are loc o <strong>pierdere treptat\u0103 a for\u021bei osoase<\/strong> cauzat\u0103 de osteoporoz\u0103 \u0219i o sc\u0103dere simultan\u0103 a elasticit\u0103\u021bii \u0219i tensiunii musculare. \u00cen plus, discurile intervertebrale \u00ee\u0219i pierd elasticitatea odat\u0103 cu v\u00e2rsta, ceea ce le reduce capacitatea de a amortiza \u0219ocurile vertebrale.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen plus, activitatea fizic\u0103 are un impact major asupra rezisten\u021bei osoase \u00een ceea ce prive\u0219te \u00eencetinirea acestor procese degenerative \u0219i p\u0103strarea s\u0103n\u0103t\u0103\u021bii p\u00e2n\u0103 la b\u0103tr\u00e2ne\u021be. <span 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\">2. Condi\u021bia fizic\u0103<\/h3>\n\n\n\n<p>Persoanele care au o condi\u021bie fizic\u0103 slab\u0103 au dureri de spate mai frecvente. Acest lucru se datoreaz\u0103 \u00een principal <strong>mu\u0219chilor abdominali \u0219i ai spatelui mai slabi<\/strong>, care nu pot oferi un sprijin corespunz\u0103tor coloanei vertebrale. Prin urmare, este recomandat \u00een timpul s\u0103pt\u0103m\u00e2nii s\u0103 include\u021bi activit\u0103\u021bi care <strong>s\u0103 v\u0103 \u00eent\u0103reasc\u0103 mu\u0219chii<\/strong> atunci c\u00e2nd sta\u021bi la calculator. V\u0103 pute\u021bi lucra \u00een mod confortabil mijlocul corpului <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-eficiente-17-exercitii-pentru-a-intari-partea-centrala-a-corpului\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"acas\u0103 (opens in a new tab)\">acas\u0103<\/a>. \u00cen cazul \u00een care decide\u021bi s\u0103 v\u0103 relua\u021bi toat\u0103 activitatea \u00een weekend, v\u0103 ve\u021bi suprasolicita mu\u0219chii men\u021biona\u021bi \u0219i ve\u021bi reveni la aceea\u0219i durere.<\/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\">3. Greutatea<\/h3>\n\n\n\n<p>Cre\u0219terea rapid\u0103 \u00een greutate poate avea un efect negativ nu numai asupra s\u0103n\u0103t\u0103\u021bii, ci \u0219i asupra durerilor de spate. Mu\u0219chii nu vor fi preg\u0103ti\u021bi s\u0103 <strong>suporte mai mult\u0103 greutate<\/strong>, a\u0219a c\u0103 durerile de spate vor ap\u0103rea imediat. <strong>A suferi de supraponderalitate sau chiar obezitate pe termen lung<\/strong> are acelea\u0219i consecin\u021be.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. Materialul genetic<\/h3>\n\n\n\n<p>Unele probleme de spate care cauzeaz\u0103 durere pot fi, de asemenea, genetice. Exemplele includ <strong>diferite forme de artrit\u0103 sau scolioz\u0103<\/strong>. Dac\u0103 \u0219ti\u021bi c\u0103 ave\u021bi o predispozi\u021bie \u00een acest sens, este bine s\u0103 v\u0103 concentra\u021bi cu at\u00e2t mai mult pe prevenirea durerii \u0219i s\u0103 consulta\u021bi un ortoped sau un kinetoterapeut. Cu c\u00e2t \u00eencepe\u021bi mai repede, cu at\u00e2t ave\u021bi mai multe \u0219anse s\u0103 le evita\u021bi. <span 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\">5. Stresul<\/h3>\n\n\n\n<p>Atunci c\u00e2nd suntem stresa\u021bi, <strong>mu\u0219chii no\u0219tri sunt mult mai tensiona\u021bi<\/strong> dec\u00e2t atunci c\u00e2nd suntem calmi \u0219i \u00een largul nostru. \u00cen plus, aceast\u0103 tensiune poate duce \u0219i la durere. Pe c\u00e2t posibil, ar trebui s\u0103 \u00eencerc\u0103m s\u0103 elimin\u0103m din via\u021ba noastr\u0103 stresul pe termen lung, care este asociat \u0219i cu alte boli cronice.<\/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\">6. Fumatul<\/h3>\n\n\n\n<p>Am men\u021bionat la \u00eenceputul articolului c\u0103 \u0219ederea prelungit\u0103 este similar\u0103 fumatului. Prin urmare, <strong>trebuie s\u0103 atragem aten\u021bia \u0219i asupra pericolelor combin\u0103rii acestor dou\u0103 activit\u0103\u021bi<\/strong>. \u00cen plus fa\u021b\u0103 de riscul de tromboz\u0103 \u0219i atac de cord, este mai probabil s\u0103 <strong>experimenta\u021bi dureri de spate<\/strong> dac\u0103 sta\u021bi \u00een mod regulat la birou \u00een timp ce fuma\u021bi. Vi se pare c\u0103 acestea nu au nici o leg\u0103tur\u0103? Dimpotriv\u0103. <strong>Fumatul afecteaz\u0103 fluxul sanguin \u0219i de oxigen c\u0103tre discurile vertebrale<\/strong>, ceea ce le poate determina degenerarea mai rapid\u0103 \u0219i, astfel, poate provoca durere.<\/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=\"\u00cenc\u0103rc\u0103tura unilateral\u0103\" class=\"wp-image-196632\" title=\"\u00cenc\u0103rc\u0103tura unilateral\u0103\" 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\">7. \u00cenc\u0103rc\u0103tura unilateral\u0103<\/h3>\n\n\n\n<p>\u00cenc\u0103rc\u0103tura unilateral\u0103 a uneia dintre jum\u0103t\u0103\u021bile coloanei vertebrale duce la asimetria mu\u0219chilor, ceea ce poate duce la deform\u0103ri ale spatelui. Aceast\u0103 sarcin\u0103 excesiv\u0103 plasat\u0103 pe o parte este <strong>destul de frecvent\u0103 \u00een sporturi<\/strong> precum squashul \u0219i altele asemenea, unde juc\u0103torul \u021bine racheta doar cu o m\u00e2n\u0103 \u00een cea mai mare parte. Pentru aceste activit\u0103\u021bi,<strong> \u00eenc\u0103rc\u0103tura trebuie distribuit\u0103 pe ambele p\u0103r\u021bi.<\/strong><\/p>\n\n\n\n<div style=\"height:57px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu toate acestea, supra\u00eenc\u0103rcarea unei jum\u0103t\u0103\u021bi a spatelui poate ap\u0103rea \u0219i odat\u0103 cu <strong>purtarea obi\u0219nuit\u0103 a unei gen\u021bi<\/strong>. Femeile sunt obi\u0219nuite s\u0103-\u0219i poarte geanta doar pe un um\u0103r \u0219i, av\u00e2nd \u00een vedere ce se afl\u0103 \u00een po\u0219eta unei femei, greutatea poate fi destul de mare. \u00cencerca\u021bi s\u0103 schimba\u021bi \u00een mod regulat \u00eenc\u0103rc\u0103tura, indiferent de ce purta\u021bi \u00een geant\u0103.<\/p>\n\n\n\n<div style=\"height:55px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0218i acum, c\u00e2nd \u0219tim de ce \u0219ederea prelungit\u0103 este periculoas\u0103 pentru noi, ce tipuri de dureri de spate exist\u0103 \u0219i ce factori cauzeaz\u0103 apari\u021bia acesteia, putem analiza <strong>7 sfaturi care s\u0103 v\u0103 ajute fie s\u0103 reduce\u021bi durerile de spate, fie s\u0103 sc\u0103pa\u021bi cu totul de ele.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"1_Concentrati-va_pe_postura_corecta\"><\/span>1. Concentra\u021bi-v\u0103 pe postura corect\u0103<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>Nu conteaz\u0103 dac\u0103 sta\u021bi jos sau \u00een picioare, at\u00e2t pentru activit\u0103\u021bi fizice c\u00e2t \u0219i pentru sporturi \u0219i alte activit\u0103\u021bi \u00een care v\u0103 implica\u021bi, ar trebui <strong>s\u0103 ave\u021bi \u00een vedere pozi\u021bia corect\u0103 a corpului<\/strong>. Pe scurt, vom descrie cum ar trebui s\u0103 arate postura corect\u0103 \u0219i a\u0219ezarea.<\/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=\"Postura corect\u0103\" class=\"wp-image-196672\" title=\"Postura corect\u0103\" 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\">Cum s\u0103 sta\u021bi corect \u00een picioare <span style=\"color: #ff6600;\">[5]<\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00cen timp ce sta\u021bi \u00een picioare, \u00eencerca\u021bi s\u0103 v\u0103 \u00eentinde\u021bi \u00een sus, astfel \u00eenc\u00e2t corpul s\u0103 fie \u00een pozi\u021bie vertical\u0103.<\/li>\n\n\n\n<li>\u00cempinge\u021bi umerii \u00eenapoi \u0219i \u00eencerca\u021bi s\u0103 v\u0103 aplatiza\u021bi abdomenul.<\/li>\n\n\n\n<li>P\u0103stra\u021bi-v\u0103 nivelul capului iar g\u00e2tul \u0219i b\u0103rbia trebuie men\u021binute la 90 de grade.<\/li>\n\n\n\n<li>L\u0103sa\u021bi bra\u021bele s\u0103 at\u00e2rne u\u0219or de p\u0103r\u021bile laterale.<\/li>\n\n\n\n<li>P\u0103stra\u021bi picioarele aproximativ la l\u0103\u021bimea umerilor.<\/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\">Cum s\u0103 sta\u021bi jos corect <span style=\"color: #ff6600;\">[5]<\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u021aine\u021bi-v\u0103 picioarele pe podea, nu sta\u021bi picior peste picior. Dac\u0103 nu pute\u021bi atinge podeaua cu ele, utiliza\u021bi un suport.<\/li>\n\n\n\n<li>Gambele \u0219i coapsele ar trebui s\u0103 aib\u0103 un unghi de aproximativ 90 de grade fa\u021b\u0103 de genunchi. Acela\u0219i unghi ar trebui s\u0103 fie \u00eentre coapse \u0219i trunchi, precum \u0219i \u00eentre antebra\u021be \u0219i bra\u021be.<\/li>\n\n\n\n<li>P\u0103stra\u021bi-v\u0103 umerii relaxa\u021bi \u0219i coatele aproape de corp.<\/li>\n\n\n\n<li>Sprijini\u021bi-v\u0103 spatele. Dac\u0103 ave\u021bi un scaun f\u0103r\u0103 suport lombar, utiliza\u021bi, de exemplu, o pern\u0103.<\/li>\n\n\n\n<li>Dac\u0103 lucra\u021bi la calculator, men\u021bine\u021bi-v\u0103 pozi\u021bia capului \u0219i \u00eencerca\u021bi s\u0103 men\u021bine\u021bi ecranul la nivelul ochilor, astfel \u00eenc\u00e2t s\u0103 nu v\u0103 apleca\u021bi spre computer.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Schimbati_pozitiile\"><\/span>2. Schimba\u021bi pozi\u021biile<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=\"Stretching-ul cu durerea de spate\" class=\"wp-image-196686\" title=\"Stretching-ul cu durerea de spate\" 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>Chiar dac\u0103 a\u021bi stat \u00een cea mai ideal\u0103 pozi\u021bie pe durata \u00eentregii zile, corpul poate deveni rigid \u0219i dureros. Prin urmare, solu\u021bia cea mai bun\u0103 este s\u0103 <strong>schimba\u021bi pozi\u021bia, s\u0103 face\u021bi stretching sau activit\u0103\u021bi similare care ajut\u0103 corpul s\u0103 se mi\u0219te m\u0103car pu\u021bin<\/strong>. Chiar \u0219i cea mai ocupat\u0103 persoan\u0103 ar trebui s\u0103 se ridice de pe scaun \u00een mod regulat (preferabil \u00een fiecare or\u0103) m\u0103car un minut \u0219i s\u0103 fac\u0103 mi\u0219c\u0103ri u\u0219oare de stretching.<\/p>\n\n\n\n<div style=\"height:48px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nu exist\u0103 nimic care s\u0103-i \u00eempiedice pe pasiona\u021bii de fitness s\u0103 fac\u0103 un mini antrenament sub forma unei serii de genuflexiuni sau flot\u0103ri. Iar dac\u0103 munca o permite, \u00eencerca\u021bi s\u0103 introduce\u021bi \u00een programul vostru <strong>\u00eent\u00e2lniri fizice care s\u0103 implice mersul<\/strong>. Nu trebuie s\u0103 sta\u021bi jos atunci c\u00e2nd vorbi\u021bi la telefon cu colegii, mai ales dac\u0103 job-ul vostru implic\u0103 pu\u021bin\u0103 creativitate. O astfel de \u00eent\u00e2lnire de o jum\u0103tate de or\u0103 va face s\u0103 pompeze s\u00e2ngele \u0219i v\u0103 va ajuta <strong>s\u0103 func\u021biona\u021bi mai bine din punct de vedere mintal<\/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\"><span class=\"ez-toc-section\" id=\"3_Alimentatia\"><\/span>3. Alimenta\u021bia<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>Alimenta\u021bia <strong>afecteaz\u0103 aproape toate aspectele vie\u021bii<\/strong>, deci este vital s\u0103 \u021binem cont de importan\u021ba acesteia \u0219i \u00een acest context. Dup\u0103 cum s-a men\u021bionat mai sus, cre\u0219terea rapid\u0103 \u00een greutate, supraponderalitatea \u0219i obezitatea sunt cauzele frecvente ale durerilor de spate. Prin urmare, \u0219ti\u021bi c\u00e2t de <strong>u\u0219or este s\u0103 v\u0103 \u00eengr\u0103\u0219a\u021bi<\/strong> atunci c\u00e2nd lucra\u021bi toat\u0103 ziua \u0219i v\u0103 antrena\u021bi pu\u021bin. Pute\u021bi s\u0103 v\u0103 face\u021bi o idee general\u0103 despre modul \u00een care func\u021bioneaz\u0103 caloriile \u0219i macronutrien\u021bii din articolul nostru intitulat&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Cum s\u0103 calcula\u021bi aportul de energie \u0219i macronutrien\u021bi pentru a pierde \u00een greutate sau pentru a v\u0103 dezvolta masa muscular\u0103. (opens in a new tab)\">Cum s\u0103 calcula\u021bi aportul de energie \u0219i macronutrien\u021bi pentru a pierde \u00een greutate sau pentru a v\u0103 dezvolta masa muscular\u0103.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu toate acestea, dac\u0103 nu dori\u021bi s\u0103 v\u0103 bate\u021bi capul cu num\u0103ratul caloriilor \u0219i dori\u021bi totu\u0219i s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi alimenta\u021bia, respecta\u021bi urm\u0103toarele sfaturi simple:<\/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>Nu m\u00e2nca\u021bi \u00een exces<\/strong> \u0219i opri\u021bi-v\u0103 \u00eenainte de a avea senza\u021bia de satura\u021bie.<\/li>\n\n\n\n<li>M\u00e2nca\u021bi <strong>3 mese principale<\/strong> \u0219i completa\u021bi-le cu gust\u0103ri dac\u0103 este necesar. \u00cencerca\u021bi <a aria-label=\"s\u0103 evita\u021bi ron\u021b\u0103itul \u00een timpul zilei, (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-va-impiedica-gustarile-sa-pierdeti-in-greutate-11-moduri-usoare-de-a-va-tine-dieta-sub-control\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u0103 evita\u021bi ron\u021b\u0103itul \u00een timpul zilei,<\/a> deoarece chiar \u0219i aceste calorii conteaz\u0103.<\/li>\n\n\n\n<li>Asigura\u021bi-v\u0103 c\u0103 ave\u021bi <strong>o surs\u0103 suficient\u0103 de proteine<\/strong> la fiecare mas\u0103, cum ar fi lactatele, carnea sau<a aria-label=\" \u00eenlocuitorii vegetali ai c\u0103rnii (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/alte-alimente-pentru-fitness\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> \u00eenlocuitorii vegetali ai c\u0103rnii<\/a>. Citi\u021bi mai multe despre sursele de proteine \u00een articolul nostru intitulat <a href=\"https:\/\/gymbeam.ro\/blog\/20-de-alimente-cu-care-puteti-completa-cu-usurinta-aportul-de-proteine-din-meniul-vostru\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">20 de alimente cu care pute\u021bi completa cu u\u0219urin\u021b\u0103 aportul de proteine din meniul vostru<\/a><\/li>\n\n\n\n<li>Nu uita\u021bi de <a aria-label=\"carbohidra\u021bii&nbsp;complec\u0219i (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/cereale-si-mixuri-de-cereale\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>carbohidra\u021bii<\/strong>&nbsp;<strong>complec\u0219i<\/strong><\/a> (spre exemplu, cerealele integrale) sau de <strong>gr\u0103simile s\u0103n\u0103toase<\/strong> (spre exemplu, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/nuci-si-seminte\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">alune<\/a>, <a aria-label=\"ulei de m\u0103sline extra virgin, (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/uleiuri\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ulei de m\u0103sline extra virgin,<\/a> <a aria-label=\"acizi gra\u0219i omega-3 (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/uleiuri\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">acizi gra\u0219i omega-3<\/a>).<\/li>\n\n\n\n<li>\u00cencerca\u021bi s\u0103 m\u00e2nca\u021bi <strong>c\u00e2t mai pu\u021bine alimente procesate.<\/strong><\/li>\n\n\n\n<li>M\u00e2nca\u021bi <strong>400g de legume \u0219i 200g de fructe<\/strong> zilnic.<\/li>\n\n\n\n<li>Asigura\u021bi-v\u0103 aportul corespunz\u0103tor de mangan, <a href=\"https:\/\/gymbeam.ro\/calciu\" class=\"ek-link\">ca<\/a><a aria-label=\"l (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/calciu\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">l<\/a><a href=\"https:\/\/gymbeam.ro\/calciu\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ciu<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/vitamina-c-1000-mg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamina C<\/a>,&nbsp;<a aria-label=\" vitamina D (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/vitamin-d3-1000-iu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> vitamina D<\/a>,<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/catalogsearch\/result\/?q=vitamina+k+\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> vitamina K<\/a> \u0219i <a href=\"https:\/\/gymbeam.ro\/zinc-100-tab-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zinc<\/a>. Toate aceste substan\u021be contribuie la s\u0103n\u0103tatea oaselor.<\/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=\"Alimenta\u021bia s\u0103n\u0103toas\u0103\" class=\"wp-image-196700\" style=\"width:843px;height:562px\" title=\"Alimenta\u021bia s\u0103n\u0103toas\u0103\" 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\"><span class=\"ez-toc-section\" id=\"4_Echipamentul_ergonomic\"><\/span>4. Echipamentul ergonomic<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>\u00centr-adev\u0103r, nu merit\u0103 s\u0103 ne chinuim s\u0103 lucr\u0103m pe pat sau pe scaunul de birou. \u00centruc\u00e2t o persoan\u0103 <strong>petrece aproximativ opt ore lucr\u00e2nd<\/strong>, f\u0103r\u0103 a mai lua \u00een considerare timpul suplimentar pe care \u00eel folose\u0219te pentru a naviga pe internet, este necesar s\u0103 alege\u021bi un scaun ergonomic de \u00eenalt\u0103 calitate, care s\u0103 ofere un sprijin corespunz\u0103tor spatelui.<\/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\">Ave\u021bi grij\u0103 ca scaunul vostru s\u0103 aib\u0103 urm\u0103toarele:<\/strong> <span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong data-rich-text-format-boundary=\"true\">\u00een\u0103l\u021bime ajustabil\u0103<\/strong> \u2013 astfel \u00eenc\u00e2t s\u0103 pute\u021bi ajunge la podea, iar genunchii s\u0103 fie la un unghi de 90 de grade<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">ad\u00e2ncime \u0219i l\u0103\u021bime adecvat\u0103<\/strong> &#8211; ar trebui s\u0103 v\u0103 pute\u021bi a\u0219eza spatele direct pe sp\u0103tar \u0219i s\u0103 r\u0103m\u00e2n\u0103 un spa\u021biu de aproximativ cinci p\u00e2n\u0103 la zece centimetri \u00eentre curbura genunchiului \u0219i scaun.<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">sp\u0103tar cu suport lombar<\/strong> pentru a oferi suficient sprijin \u0219i o <strong>tetier\u0103<\/strong> care s\u0103 poat\u0103 fi utilizat\u0103 \u00een timpul mi\u0219c\u0103rii<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">suport pentru bra\u021be<\/strong>, care s\u0103 relaxeze nu doar m\u00e2inile \u00een sine, ci mai ales partea din spate a g\u00e2tului<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">mecanisme<\/strong> care s\u0103 permit\u0103 balansarea, mi\u0219carea \u0219i r\u0103sucirea scaunului, care s\u0103 faciliteze mi\u0219carea \u00een jurul biroului, dar care s\u0103 permit\u0103 \u0219i \u0219ederea activ\u0103<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De asemenea, nu ignora\u021bi <strong>calitatea saltelei<\/strong>, deoarece trebuie s\u0103 v\u0103 petrece\u021bi opt ore pe zi dormind. Aceasta ar trebui s\u0103 fie <strong>suficient de ferm\u0103<\/strong> pentru a v\u0103 sus\u021bine coloana vertebral\u0103. Re\u021bine\u021bi c\u0103 durata unei saltele de via\u021b\u0103 este de aproximativ 8-10 ani. Deci, dac\u0103 ave\u021bi o saltea din copil\u0103rie iar acum ave\u021bi 30 de ani \u0219i suferi\u021bi de dureri de spate, poate c\u0103 este timpul s\u0103 v\u0103 lua\u021bi una nou\u0103. \u00cen plus, achizi\u021biona\u021bi-v\u0103 \u0219i o <strong>pern\u0103 ergonomic\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen cazul durerilor de spate, este bine s\u0103 v\u0103 concentra\u021bi \u0219i asupra <strong>pozi\u021biei \u00een care dormi\u021bi<\/strong>. Trebuie s\u0103 \u00eencerca\u021bi ce este mai bine pentru voi. Cu toate acestea, \u00een cazul durerilor de spate, poate fi recomandabil <strong>s\u0103 dormi\u021bi pe spate cu genunchii sus\u021binu\u021bi<\/strong> pentru a asigura o curbur\u0103 neutr\u0103 a spatelui inferior sau <strong>pe o parte cu o pern\u0103 \u00eentre genunchi<\/strong>. Cu toate acestea, nu este recomandat s\u0103 dormi\u021bi pe burt\u0103 din cauza tensiunii excesive asupra coloanei cervicale. <span 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\"><span class=\"ez-toc-section\" id=\"5_Efectuati_o_activitate_fizica_regulata\"><\/span>5. Efectua\u021bi o activitate fizic\u0103 regulat\u0103<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>Activitatea fizic\u0103 regulat\u0103, ca \u0219i alimenta\u021bia, are <strong>un efect pozitiv asupra multor aspecte ale vie\u021bii<\/strong>. Dup\u0103 perioade lungi de \u0219edere, aceasta v\u0103 ajut\u0103 s\u0103 <strong>v\u0103 mi\u0219ca\u021bi corpul rigid<\/strong>, iar dac\u0103 face\u021bi \u0219i antrenamente de for\u021b\u0103, ve\u021bi putea sim\u021bi \u00eentr-un timp relativ scurt c\u0103 mu\u0219chii v\u0103 vor sus\u021bine coloana vertebral\u0103 mult mai bine. Astfel, ve\u021bi avea o postur\u0103 mai bun\u0103, iar durerile de spate vor disp\u0103rea \u00een timp. Conform unor studii, <strong>activit\u0103\u021bile cardio precum \u00eenotul, mersul pe jos sau mersul pe biciclet\u0103<\/strong> efectuate cu o intensitate moderat\u0103, au, de asemenea, un efect pozitiv asupra durerilor de spate. Pe de alt\u0103 parte, nu este recomandabil s\u0103 v\u0103 angaja\u021bi \u00een activit\u0103\u021bi intense precum tenisul, golful sau echita\u021bia \u00een perioada \u00een care durerea persist\u0103. <span 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=\"Face\u021bi plimb\u0103ri \u00een mod regulat\" class=\"wp-image-196726\" style=\"width:843px;height:562px\" title=\"Face\u021bi plimb\u0103ri \u00een mod regulat\" 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>\u00cen ceea ce prive\u0219te mi\u0219carea, de men\u021bionat \u0219i faptul c\u0103 trebuie efectuate exerci\u021bii care s\u0103 se <strong>concentreze pe spate<\/strong> \u0219i pe care le pute\u021bi \u00eencerca acas\u0103 pentru ameliorarea durerii. Cu ajutorul acestora v\u0103 pute\u021bi \u00eent\u0103ri \u0219i relaxa mu\u0219chii rigizi. Nu trebuie dec\u00e2t s\u0103 scoate\u021bi covora\u0219ul de exerci\u021bii \u0219i s\u0103-l folosi\u021bi. Dac\u0103 nu ave\u021bi un sfat de la medic cu privire la exerci\u021biile potrivite pentru voi, pute\u021bi \u00eencerca c\u00e2teva din articolul nostru intitulat <a href=\"https:\/\/gymbeam.ro\/blog\/20-exercitii-care-va-ajuta-sa-scapati-de-durerile-de-spate1\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>20 de exerci\u021bii pentru spate pentru durerile de spate \u0219i pentru coloana vertebral\u0103.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen cazul \u00een care suferi\u021bi de <strong>dureri de spate la nivel superior<\/strong>, pune\u021bi \u00een practic\u0103 <strong>exerci\u021bii corespunz\u0103toare de echilibrare<\/strong>, care s\u0103 se concentreze \u00een principal pe relaxarea pieptului, coloanei cervicale \u0219i a umerilor. Nu uita\u021bi s\u0103 v\u0103 <strong>\u00eentinde\u021bi<\/strong> mu\u0219chii pectorali \u0219i ai g\u00e2tului, partea superioar\u0103 a trapezului, mu\u0219chii elevatori ai omoplatului sau mu\u0219chii erector spinae. <span 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>\u00cen cazul <strong>durerilor de spate la nivel inferior<\/strong>, concentra\u021bi-v\u0103 pe <strong>relaxarea<\/strong> zonelor pelviene, a \u0219oldurilor \u0219i a coloanei vertebrale lombare. \u00cen plus, nu uita\u021bi s\u0103 v\u0103 <strong>\u00eentinde\u021bi<\/strong> mu\u0219chii flexori ai articula\u021biei \u0219oldului (partea din fa\u021b\u0103 a coapselor), a coloanei lombare \u0219i a mu\u0219chiului lombar patrulater. \u00cencerca\u021bi s\u0103 v\u0103 <strong>consolida\u021bi<\/strong> \u0219i sistemul de stabilizare, mu\u0219chii abdominali, podeaua pelvian\u0103 \u0219i mu\u0219chii fesieri. <span 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\"><span class=\"ez-toc-section\" id=\"6_Mentineti-va_bunastarea_psihologica\"><\/span>6. Men\u021bine\u021bi-v\u0103 bun\u0103starea psihologic\u0103<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=\"Men\u021bine\u021bi-v\u0103 bun\u0103starea psihologic\u0103\" class=\"wp-image-196763\" title=\"Men\u021bine\u021bi-v\u0103 bun\u0103starea psihologic\u0103\" 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>Dac\u0103 sim\u021bi\u021bi vreodat\u0103 c\u0103 sunte\u021bi stresa\u021bi la locul de munc\u0103, \u00eencerca\u021bi s\u0103 lua\u021bi o pauz\u0103 \u0219i s\u0103 observa\u021bi \u00een ce pozi\u021bie se afl\u0103 corpul vostru \u00een acel moment. Sunte\u021bi ghemui\u021bi \u00een fa\u021ba calculatorului, capul este \u00eenclinat, g\u00e2tul rigid, iar restul corpului simte tensiune? Din aceast\u0103 pozi\u021bie, <strong>nu doar pozi\u021bia spatelui, ci \u0219i a capului<\/strong> <strong>poate provoca dureri<\/strong>, at\u00e2t din cauza stresului, c\u00e2t \u0219i a <strong>pozi\u021biei defectuoase a coloanei cervicale<\/strong>. Durerile de spate asociare cu stresul au fost confirmate prin cercet\u0103ri efectuate asupra persoanelor adolescente cu v\u00e2rste cuprinse \u00eentre 12 \u0219i 16 ani. <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><strong data-rich-text-format-boundary=\"true\">Spre exemplu, yoga<\/strong> poate fi util\u0103 \u00een reducerea stresului \u0219i a durerilor lombare, iar dac\u0103 sim\u021bi\u021bi c\u0103 aceast\u0103 activitate nu este pentru voi, \u00eencerca\u021bi <strong>s\u0103 practica\u021bi starea de mindfulness<\/strong>, care s\u0103 v\u0103 \u00eenve\u021be cum s\u0103 experimenta\u021bi momentul prezent \u00een mod con\u0219tient. Relaxa\u021bi-v\u0103 \u0219i concentra\u021bi-v\u0103 asupra respira\u021biei. \u00cencerca\u021bi s\u0103 nu v\u0103 g\u00e2ndi\u021bi la nimic \u0219i \u00eendep\u0103rta\u021bi orice g\u00e2nduri care v\u0103 vin \u00een minte. Dac\u0103 nu pute\u021bi, num\u0103ra\u021bi-v\u0103 inspira\u021biile \u0219i expira\u021biile. \u00cen acest fel <strong>ve\u021bi \u00eenv\u0103\u021ba cum s\u0103 v\u0103 controla\u021bi g\u00e2ndurile<\/strong> \u0219i, astfel, v\u0103 ve\u021bi reduce stresul. <span 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\"><span class=\"ez-toc-section\" id=\"7_Gasiti_un_specialist\"><\/span>7. G\u0103si\u021bi un specialist<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>Dac\u0103 a\u021bi \u00eencercat s\u0103 elimina\u021bi cauzele durerilor de spate \u0219i totu\u0219i acestea \u00eenc\u0103 v\u0103 deranjeaz\u0103, poate c\u0103 nu este o idee rea s\u0103 merge\u021bi la un <strong>specialist<\/strong>. \u00cen unele cazuri, <strong>un masaj de la un profesionist<\/strong> poate fi de folos, \u00eens\u0103 uneori nu v\u0103 pute\u021bi descurca f\u0103r\u0103 ajutorul unui <strong>medic sau fizioterapeut<\/strong> care s\u0103 v\u0103 sf\u0103tuiasc\u0103 ce s\u0103 face\u021bi \u00een continuare. \u00cen cazul durerilor acute sau atunci c\u00e2nd coloana cervical\u0103 se blocheaz\u0103, durerea poate fi ameliorat\u0103 prin injectarea sau administrarea de medicamente antalgice care nu sunt disponibile gratuit \u00een farmacii \u0219i care sugereaz\u0103 alte solu\u021bii la problem\u0103. <span style=\"color: #ff6600;\">[3]&nbsp;<\/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\"><span class=\"ez-toc-section\" id=\"Ce_trebuie_sa_retineti_din_acest_articol\"><\/span>Ce trebuie s\u0103 re\u021bine\u021bi din acest articol?<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>\u00cen zilele noastre, c\u00e2nd o <strong>mare parte a popula\u021biei petrece multe ore \u0219ez\u00e2nd pe scaun<\/strong> \u00een fiecare zi, durerea de spate nu este un lucru ie\u0219it din comun. Dar de ce s\u0103 suferi\u021bi, c\u00e2nd pute\u021bi influen\u021ba \u0219i controla o mare parte din aceasta? Dac\u0103 nu \u0219ti\u021bi de unde s\u0103 \u00eencepe\u021bi, \u00eencerca\u021bi s\u0103 v\u0103 monitoriza\u021bi pozi\u021bia \u00een care sta\u021bi \u0219i concentra\u021bi-v\u0103 pe o <strong>postur\u0103 corect\u0103.<\/strong> Desigur, ar trebui s\u0103 ave\u021bi un scaun ergonomic pe care s\u0103 nu sta\u021bi toat\u0103 ziua, deoarece trebuie s\u0103 face\u021bi <strong>pauze regulate de stretching.<\/strong> \u0218i nu trebuie s\u0103 trece\u021bi cu vederea importan\u021ba<strong> alimenta\u021biei, a exerci\u021biilor fizice \u0219i a reducerii stresului.<\/strong> To\u021bi ace\u0219ti factori pot contribui \u0219i ei la durere. Iar dac\u0103 sim\u021bi\u021bi c\u0103 nu pute\u021bi controla singuri aceast\u0103 problem\u0103, nu v\u0103 teme\u021bi s\u0103 cere\u021bi ajutor unui specialist.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ave\u021bi \u0219i voi dureri de spate \u00een perioade lungi de \u0219edere? Dac\u0103 da, \u00eemp\u0103rt\u0103\u0219i\u021bi cu noi sfaturile voastre despre cum sc\u0103pa\u021bi de durere. Iar dac\u0103 vi s-a p\u0103rut util articolul, \u00eemp\u0103rt\u0103\u0219i\u021bi-l \u0219i prietenilor vo\u0219tri. Poate c\u0103 aceast\u0103 problem\u0103 \u00eei deranjeaz\u0103 \u0219i pe ei, a\u0219a c\u0103 \u00eei pute\u021bi ajuta.<\/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>Durerile de spate sunt din ce \u00een ce mai frecvente \u00een r\u00e2ndul oamenilor \u00een ultima vreme. Ce factori influen\u021beaz\u0103 acest fenomen \u0219i ce putem face pentru a sc\u0103pa de el?<\/p>\n","protected":false},"author":100,"featured_media":196987,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[7628,6362,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-308796","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-sanatate","9":"tag-spate","10":"tag-un-stil-de-viata-sanatos","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 sfaturi despre cum s\u0103 sc\u0103pa\u021bi de durerile de spate cauzate de perioadele lungi de \u0219edere - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Durerile de spate sunt din ce \u00een ce mai frecvente \u00een r\u00e2ndul oamenilor \u00een ultima vreme. 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