{"id":308816,"date":"2021-11-10T07:02:49","date_gmt":"2021-11-10T06:02:49","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=308816"},"modified":"2021-11-10T07:02:51","modified_gmt":"2021-11-10T06:02:51","slug":"7-savjeta-o-tome-kako-mudro-izbjeci-bolove-u-ledima-uzrokovane-dugim-razdobljima-sjedenja","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/7-savjeta-o-tome-kako-mudro-izbjeci-bolove-u-ledima-uzrokovane-dugim-razdobljima-sjedenja\/","title":{"rendered":"7 savjeta o tome kako mudro izbje\u0107i bolove u le\u0111ima uzrokovane dugim razdobljima sjedenja"},"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.hr\/blog\/7-savjeta-o-tome-kako-mudro-izbjeci-bolove-u-ledima-uzrokovane-dugim-razdobljima-sjedenja\/#Zasto_je_sjedenje_dulje_vremena_opasno\" title=\"Za\u0161to je sjedenje dulje vremena opasno\">Za\u0161to je sjedenje dulje vremena opasno<\/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.hr\/blog\/7-savjeta-o-tome-kako-mudro-izbjeci-bolove-u-ledima-uzrokovane-dugim-razdobljima-sjedenja\/#Koja_nas_vrsta_boli_moze_muciti\" title=\"Koja nas vrsta boli mo\u017ee mu\u010diti?\">Koja nas vrsta boli mo\u017ee mu\u010diti?<\/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.hr\/blog\/7-savjeta-o-tome-kako-mudro-izbjeci-bolove-u-ledima-uzrokovane-dugim-razdobljima-sjedenja\/#Cimbenici_koji_utjecu_na_bolove_u_ledima\" title=\"\u010cimbenici koji utje\u010du na bolove u le\u0111ima\">\u010cimbenici koji utje\u010du na bolove u le\u0111ima<\/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.hr\/blog\/7-savjeta-o-tome-kako-mudro-izbjeci-bolove-u-ledima-uzrokovane-dugim-razdobljima-sjedenja\/#1_Focus_on_correct_posture\" title=\"1. Focus on correct posture\">1. Focus on correct posture<\/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.hr\/blog\/7-savjeta-o-tome-kako-mudro-izbjeci-bolove-u-ledima-uzrokovane-dugim-razdobljima-sjedenja\/#2_Mijenjajte_polozaj\" title=\"2. Mijenjajte polo\u017eaj\">2. Mijenjajte polo\u017eaj<\/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.hr\/blog\/7-savjeta-o-tome-kako-mudro-izbjeci-bolove-u-ledima-uzrokovane-dugim-razdobljima-sjedenja\/#3_Prehrana\" title=\"3. Prehrana\">3. Prehrana<\/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.hr\/blog\/7-savjeta-o-tome-kako-mudro-izbjeci-bolove-u-ledima-uzrokovane-dugim-razdobljima-sjedenja\/#4_Ergonomska_oprema\" title=\"4. Ergonomska oprema\">4. Ergonomska oprema<\/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.hr\/blog\/7-savjeta-o-tome-kako-mudro-izbjeci-bolove-u-ledima-uzrokovane-dugim-razdobljima-sjedenja\/#5_Bavite_se_redovitom_tjelesnom_aktivnoscu\" title=\"5. Bavite se redovitom tjelesnom aktivno\u0161\u0107u\">5. Bavite se redovitom tjelesnom aktivno\u0161\u0107u<\/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.hr\/blog\/7-savjeta-o-tome-kako-mudro-izbjeci-bolove-u-ledima-uzrokovane-dugim-razdobljima-sjedenja\/#6_Odrzavajte_psiholosku_dobrobit\" title=\"6. Odr\u017eavajte psiholo\u0161ku dobrobit\">6. Odr\u017eavajte psiholo\u0161ku dobrobit<\/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.hr\/blog\/7-savjeta-o-tome-kako-mudro-izbjeci-bolove-u-ledima-uzrokovane-dugim-razdobljima-sjedenja\/#7_Pronadite_strucnjaka\" title=\"7. Prona\u0111ite stru\u010dnjaka\">7. Prona\u0111ite stru\u010dnjaka<\/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.hr\/blog\/7-savjeta-o-tome-kako-mudro-izbjeci-bolove-u-ledima-uzrokovane-dugim-razdobljima-sjedenja\/#Sto_bi_iz_ovoga_trebalo_upamtiti\" title=\"\u0160to bi iz ovoga trebalo upamtiti?\">\u0160to bi iz ovoga trebalo upamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Sjedenje za ra\u010dunalom u dana\u0161nje vrijeme mo\u017ee se smatrati gotovo sli\u010dnim pu\u0161enju, naprimjer. Svi znamo da je to lo\u0161e za nas, obe\u0107avamo da \u0107emo se istezati i uspravno sjediti dok radimo, ali onda zaranjamo u nove zadatke i dalje se migoljimo na svojim stolicama. A istezanje? Uspje\u0161no to uspijevamo izbaciti iz uma tijekom radnog dana.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sjetit \u0107emo se tek nave\u010der, kada opet sjedimo ili le\u017eimo ispred televizora i kada se pojave neugodni bolovi u le\u0111ima. Mo\u017ee imati razne oblike, neki pate od bolova u donjem dijelu le\u0111a, drugi se \u017eale na vratnu kralje\u017enicu. Iako se ova bol \u010dini trivijalnom, mogu imati daleko neugodnije posljedice, poput jakih migrena, koje mogu dr\u017eati \u010dovjeka nesposobnim za obavljanje posla nekoliko dana.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali za\u0161to si zagor\u010davati \u017eivot, kada se <strong>bol mo\u017ee sprije\u010diti<\/strong>. I nije toliko ni komplicirano. U dana\u0161njem \u010dlanku re\u0107i \u0107emo vam kako to u\u010diniti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zasto_je_sjedenje_dulje_vremena_opasno\"><\/span>Za\u0161to je sjedenje dulje vremena opasno<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=\"Za\u0161to je sjedenje dulje vremena opasno\" class=\"wp-image-196576\" title=\"Za\u0161to je sjedenje dulje vremena opasno\" 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>Ako osoba dugo sjedi, pove\u0107ava se<strong> vjerojatnost ozljede<\/strong> ili drugog mehani\u010dkog o\u0161te\u0107enja le\u0111nih mi\u0161i\u0107a, tetiva, kostiju ili ligamenata. Kad se istegnu ili naprave neo\u010dekivani potez, iznenada mogu osjetiti <strong>o\u0161tru bol, krckanje<\/strong> ili neku drugu neugodnu manifestaciju. <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>Tijekom dugih razdoblja sjedenja javlja se i<strong> zamor le\u0111nih i vratnih mi\u0161i\u0107a<\/strong> jer se opskrba krvlju smanjuje i velika napetost se vr\u0161i na kralje\u017enici, posebno na donjem dijelu le\u0111a i vratu. Uz to, sjedenje dovodi do pritiskanja diskova, \u0161to spre\u010dava prehranu i mo\u017ee dovesti do prerane degeneracije. <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>Sve u svemu, zbog dugotrajnog sjedenja mo\u017eete do\u017eivjeti <strong>pogor\u0161anje zdravstvenog stanja, tjelesne kondicije<\/strong>, probavne smetnje, povi\u0161enu razinu \u0161e\u0107era u krvi i masti ili, s vremenom, pove\u0107anje postotka tjelesne masti. I ovo su samo neki od mnogih rizika povezanih s dugotrajnim sjedenjem. Stoga biste trebali poku\u0161ati uklju\u010diti redovito vje\u017ebanje. <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>\u010cest problem povezan s dugotrajnim sjedenjem su gornji i donji ukri\u017eeni sindrom. To su mi\u0161i\u0107ne neravnote\u017ee koje nastaju kao rezultat <strong>neprikladnog, jednostranog optere\u0107enja mi\u0161i\u0107no-ko\u0161tanog sustava<\/strong> bez naknadne kompenzacije, \u0161to pojednostavljeno zna\u010di da neke mi\u0161i\u0107e jo\u0161 uvijek anga\u017eiramo na isti na\u010din, a druge zanemarujemo.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Gornji ukri\u017eeni sindrom zna\u010di skra\u0107ivanje gornjih vlakana trapezijskog mi\u0161i\u0107a, mi\u0161i\u0107a erektora spinae i prete\u017eno klimanje glavom. Taj disbalans kod osobe mo\u017eete prepoznati tako da joj <strong>glava str\u0161i prema naprijed<\/strong>, tako\u0111er dolazi do preoptere\u0107enja cervikalnih i torakalnih prijelaza i takozvanih goti\u010dkih ramena. <span style=\"color: #ff6600;\">[13] [14]<\/span><\/p>\n\n\n\n<p>Kod <strong>donjeg ukri\u017eenog sindroma<\/strong> i fleksori kuka (prednji dio bedara) i fleksori trupa skra\u0107eni su u velikim i malim glutealnim mi\u0161i\u0107ima. Na\u010din da se prepozna ova neravnote\u017ea jest da zdjelica obi\u010dno ide prema naprijed i da postoji lordoza u lumbalnom kri\u017enom podru\u010dju. Osim toga, stereotip koraka tako\u0111er je pogre\u0161no rekonfiguriran. <span style=\"color: #ff6600;\">[13] [14]<\/span><\/p>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koja_nas_vrsta_boli_moze_muciti\"><\/span>Koja nas vrsta boli mo\u017ee mu\u010diti?<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>Za potpuno pojednostavljenje, bol u le\u0111ima mo\u017eemo podijeliti u<strong> 2 vrste<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>bolovi u donjem dijelu le\u0111a<\/li><li>bolovi u gornjem dijelu le\u0111a<\/li><\/ul>\n\n\n\n<p>Kod obje vrste boli potrebno je tijekom lije\u010denja prepoznati radi li se o akutnim ili kroni\u010dnim problemima. U prvom redu to je bol koja \u0107e vas mu\u010diti nekoliko <strong>sati, sve do nekoliko dana, a najvi\u0161e tjedan dana<\/strong>. Kroni\u010dna bol obi\u010dno<strong> traje vi\u0161e od tri mjeseca<\/strong> i mo\u017ee vam ostati cijeli \u017eivot. \u010cak je mogu\u0107e da akutni problemi s vremenom postanu kroni\u010dni, tako da ne biste trebali podcjenjivati bol, nego \u0161to prije rije\u0161iti uzrok.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cimbenici_koji_utjecu_na_bolove_u_ledima\"><\/span>\u010cimbenici koji utje\u010du na bolove u le\u0111ima<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>Na bolove u le\u0111ima, kao i mnoge druge zdravstvene probleme, utje\u010du mnogi \u010dimbenici. Neki od njih su pod ne\u010dijom kontrolom, neki ne. Ako je mogu\u0107e, treba se <strong>svojski potruditi da se sprije\u010de bolovi u le\u0111ima<\/strong> i izbjegnu dugotrajni problemi. Koji \u010dimbenici, osim dugog sjedenja, utje\u010du na bolove u le\u0111ima? <span 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=\"\u010cimbenici koji utje\u010du na bolove u le\u0111ima\" class=\"wp-image-196613\" title=\"\u010cimbenici koji utje\u010du na bolove u le\u0111ima\" 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=\"is-style-default wp-block-heading\">1. Dob<\/h3>\n\n\n\n<p>Prvi ve\u0107i problemi s bolovima u le\u0111ima javljaju se u ve\u0107ini slu\u010dajeva izme\u0111u 30. i 50. godine, a sve \u010de\u0161\u0107i su kako starimo. Dolazi do <strong>postupnog gubitka snage kostiju<\/strong> zbog osteoporoze i istodobnog smanjenja elasti\u010dnosti i napetosti mi\u0161i\u0107a. Osim toga, intervertebralni diskovi s godinama gube elasti\u010dnost, \u0161to smanjuje njihovu sposobnost ubla\u017eavanja \u0161okova u kralje\u017enici.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tjelesna aktivnost tako\u0111er ima velik utjecaj na \u010dvrsto\u0107u kostiju u smislu da usporava te degenerativne procese i \u010duva na\u0161e zdravlje do starosti. <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=\"is-style-default wp-block-heading\">2. Fizi\u010dka kondicija<\/h3>\n\n\n\n<p>Osobe slabije fizi\u010dke kondicije imaju \u010de\u0161\u0107e bolove u le\u0111ima. To je uglavnom zbog <strong>slabijih mi\u0161i\u0107a le\u0111a i trbuha<\/strong>, koji tada ne mogu pru\u017eiti odgovaraju\u0107u potporu kralje\u017enici. Stoga je preporu\u010dljivo tijekom tjedna uklju\u010diti aktivnosti koje <strong>ja\u010daju mi\u0161i\u0107e<\/strong> kada tijekom dana sjedite za ra\u010dunalom. Sredinu tijela mo\u017eete vje\u017ebati u udobnosti svog doma. U slu\u010daju da tijekom vikenda odlu\u010dite nadoknaditi sve svoje aktivnosti i preopteretite navedene mi\u0161i\u0107e, opet \u0107ete se suo\u010diti s tom istom boli.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Tjelesna te\u017eina<\/h3>\n\n\n\n<p>Brzo nakupljanje kilograma mo\u017ee negativno utjecati ne samo na zdravlje, ve\u0107 i na bolove u le\u0111ima. Va\u0161i mi\u0161i\u0107i ne\u0107e biti spremni za<strong> no\u0161enje ve\u0107e te\u017eine<\/strong>, pa se bolovi u le\u0111ima ponovno pojavljuju. <strong>Dugoro\u010dna prekomjerna te\u017eina ili pretilost<\/strong> imaju iste posljedice.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. Genetika<\/h3>\n\n\n\n<p>Neki problemi s le\u0111ima koji uzrokuju bol mogu biti i genetski. Primjeri uklju\u010duju <strong>razne oblike artritisa ili skolioze.<\/strong> Ako znate da imate predispozicije za to, dobro se jo\u0161 vi\u0161e usredoto\u010diti na prevenciju boli i posavjetovati se s ortopedom ili fizioterapeutom oko svog zdravlja. \u0160to prije po\u010dnete, ve\u0107a je vjerojatnost da \u0107ete ih izbje\u0107i.<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=\"is-style-default wp-block-heading\">5. Stres<\/h3>\n\n\n\n<p>Kada je osoba pod stresom, <strong>mi\u0161i\u0107i su joj puno napetiji<\/strong> nego u slu\u010daju kada je smirena i rastere\u0107ena. Ta napetost tada mo\u017ee dovesti i do boli. Koliko god je to mogu\u0107e, trebali bismo poku\u0161ati iz svog \u017eivota ukloniti osobito dugotrajni stres koji ide paralelno s drugim kroni\u010dnim bolestima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"43942,5331,40558,5585,5250,30342,7974,36043,29118,36340,8181,8347\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">6. Pu\u0161enje<\/h3>\n\n\n\n<p>Kako smo na po\u010detku \u010dlanka spomenuli da je dugotrajno sjedenje sli\u010dno pu\u0161enju, morali bismo tako\u0111er skrenuti pozornost i na <strong>opasnost kombiniranja ove dvije aktivnosti<\/strong>. Uz rizik od tromboze i sr\u010danog udara, vjerojatnije \u0107ete <strong>osjetiti i bolove u le\u0111ima<\/strong> ako dane provodite sjede\u0107i i redovito pu\u0161e\u0107i. Mislite li da to nije povezano? Upravo je suprotno. <strong>Pu\u0161enje ote\u017eava protok krvi i kisika do diskova<\/strong>, \u0161to mo\u017ee dovesti do njihove br\u017ee degeneracije i na taj na\u010din uzrokovati bol.<\/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=\"Jednostrano optere\u0107enje\" class=\"wp-image-196632\" title=\"Jednostrano optere\u0107enje\" 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=\"is-style-default wp-block-heading\">7. Jednostrano optere\u0107enje<\/h3>\n\n\n\n<p>Jednostrano optere\u0107enje polovice kralje\u017enice dovodi do asimetrije mi\u0161i\u0107a, \u0161to mo\u017ee rezultirati deformacijama le\u0111a. Ovo prekomjerno optere\u0107enje s jedne strane prili\u010dno je <strong>uobi\u010dajeno u sportovima<\/strong> poput tenisa, skvo\u0161a i sli\u010dno, gdje igra\u010d dr\u017ei reket uglavnom u jednoj ruci. Za ove aktivnosti <strong>jednostrano optere\u0107enje treba nadoknaditi.<\/strong><\/p>\n\n\n\n<div style=\"height:57px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, preoptere\u0107ivanje polovice le\u0111a mo\u017ee se dogoditi i kod normalnog <strong>no\u0161enja torbice.<\/strong> \u017dene su obi\u010dno navikle ne izmjenjivati ramena na kojima nose torbicu, a s obzirom na to \u0161to imaju u torbici, to mo\u017ee biti poprili\u010dan teret. Poku\u0161ajte redovito izmjenjivati strane na kojima dolazi do optere\u0107enja, \u010dak i ako nosite namirnice ili torbu za teretanu.<\/p>\n\n\n\n<div style=\"height:55px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>I sada kada znamo za\u0161to je sjedenje dulje vremena opasno za nas, koje vrste bolova u le\u0111ima postoje i koji \u010dimbenici utje\u010du na njih, kona\u010dno mo\u017eemo baciti pogled na <strong>7 savjeta koji \u0107e nam pomo\u0107i da minimaliziramo bolove u le\u0111ima ili da ih se, op\u0107enito, rije\u0161imo.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Focus_on_correct_posture\"><\/span>1. Focus on correct posture<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>Nije va\u017eno sjedite li ili stojite, kod obje aktivnosti, kao i kod sporta i drugih aktivnosti kojima se bavite, trebali biste <strong>voditi ra\u010duna o pravilnom dr\u017eanju tijela.<\/strong> Ukratko \u0107emo opisati kako bi trebalo izgledati pravilno dr\u017eanje i sjedenje.<\/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=\"Pravilno dr\u017eanje\" class=\"wp-image-196672\" title=\"Pravilno dr\u017eanje\" 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=\"is-style-default wp-block-heading\">Kako pravilno stajati <span style=\"color: #ff6600;\">[5]<\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Dok stojite, poku\u0161ajte se istegnuti u visinu tako da tijelo bude uspravno.<\/li><li>Gurnite ramena unatrag i poku\u0161ajte uvu\u0107i trbuh.<\/li><li>Glavu dr\u017eite u ravnini, a vrat i bradu dr\u017eite na 90 stupnjeva.<\/li><li>Dopustite da vam ruke slobodno vise sa strane tijela.<\/li><li>Noge dr\u017eite pribli\u017eno u \u0161irini ramena.<\/li><\/ul>\n\n\n\n<div style=\"height:81px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Kako pravilno sjediti <span style=\"color: #ff6600;\">[5]&nbsp;<\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Dr\u017eite noge na podu, nemojte ih prekri\u017eiti. Ako ne mo\u017eete do\u0107i do tla, upotrijebite povi\u0161enu podlogu.<\/li><li>Listovi i bedra trebali bi s koljenima \u010diniti kut od pribli\u017eno 90 stupnjeva. Isti kut trebao bi biti izme\u0111u bedara i trupa, kao i izme\u0111u podlaktica i ruku.<\/li><li>Ramena neka budu opu\u0161tena, a laktovi uz tijelo.<\/li><li>Le\u0111a neka budu poduprta. Ako imate stolicu bez potpore za lumbalni dio kralje\u017enice, upotrijebite, naprimjer, jastuk kako biste odr\u017eavali potporu.<\/li><li>Ako radite za ra\u010dunalom, dr\u017eite glavu ravnom i poku\u0161ajte dr\u017eati zaslon u razini o\u010diju kako se ne biste naginjali prema ra\u010dunalu.<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Mijenjajte_polozaj\"><\/span>2. Mijenjajte polo\u017eaj<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=\"Istezanje s bolovima u le\u0111ima\" class=\"wp-image-196686\" title=\"Istezanje s bolovima u le\u0111ima\" 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>\u010cak i ako cijeli dan sjedite u najidealnijem polo\u017eaju, va\u0161e tijelo mo\u017ee postati uko\u010deno i bolno. Idealno rje\u0161enje je stoga <strong>promjena polo\u017eaja, istezanje i sli\u010dne aktivnosti zbog kojih se tijelo barem malo pomi\u010de.<\/strong> \u010cak i najzauzetija osoba trebala bi redovito ustajati (po mogu\u0107nosti svaki sat) barem na minutu od posla i lagano protezati tijelo.<\/p>\n\n\n\n<div style=\"height:48px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ni\u0161ta ne mo\u017ee sprije\u010diti tvrdokorne fitness entuzijaste da odr\u017ee mini trening u obliku niza \u010du\u010dnjeva ili sklekova. A ako rad dopu\u0161ta, poku\u0161ajte uklju\u010diti <strong>pokretne sastanke koji unose hodanje<\/strong> u va\u0161 dan. Ne morate sjede\u0107i telefonirati s kolegama, pogotovo ako va\u0161 posao uklju\u010duje malo kreativnosti. Takav polusatni pokretni sastanak natjerat \u0107e krv na kolanje i pomo\u0107i \u0107e vam da <strong>mentalno bolje funkcionirate<\/strong>. <span style=\"color: #ff6600;\">[6]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Prehrana\"><\/span>3. Prehrana<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>Prehrana utje\u010de na gotovo sve aspekte \u017eivota, pa je bitno spomenuti njezinu va\u017enost i u ovom kontekstu. Kao \u0161to je gore spomenuto, ubrzano debljanje, prekomjerna tjelesna te\u017eina i pretilost \u010desti su uzroci bolova u le\u0111ima. Stoga znate kako je lako udebljati se kada radite cijeli dan i minimalno vje\u017ebate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, ako se ne \u017eelite optere\u0107ivati brojanjem kalorija, a ipak \u017eelite pobolj\u0161ati prehranu, pridr\u017eavajte se sljede\u0107ih jednostavnih savjeta:<\/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\"><li><strong>Nemojte se prejedati<\/strong> i prestanite jesti prije nego \u0161to ste potpuno siti.<\/li><li>Pojedite <strong>3 glavna obroka<\/strong> i po potrebi ih dopunite grickalicama. Poku\u0161ajte <a aria-label=\"izbjegavati grickanje tijekom dana (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/kako-vas-grickanje-koci-u-gubitku-kilograma-11-jednostavnih-nacina-kako-da-prehranu-drzite-pod-kontrolom\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">izbjegavati grickanje tijekom dana<\/a>, jer se i ove kalorije broje.<\/li><li>Svakako se osigurajte da imate <strong>izvor bjelan\u010devina<\/strong> u svakom obroku, poput mlije\u010dnih proizvoda, mesa, <a href=\"https:\/\/gymbeam.hr\/ostalo-fitness-jela\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zamjena za meso u obliku povr\u0107a<\/a> i sli\u010dno. Pro\u010ditajte vi\u0161e o izvorima proteina u \u010dlanku <a href=\"https:\/\/gymbeam.hr\/blog\/20-namirnica-s-kojima-lako-mozete-dodati-proteine-svojoj-prehrani\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">20 namirnica s kojima lako mo\u017eete dodati proteine u svoju prehranu.<\/a><\/li><li>Ne zaboravite na <strong><a href=\"https:\/\/gymbeam.hr\/ostale-zitarice\" class=\"ek-link\">slo\u017eene ugljikohidrate<\/a><\/strong> (npr. cjelovite \u017eitarice) i zdrave masti (npr. <a href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ora\u0161asti plodovi<\/a>, <a href=\"https:\/\/gymbeam.hr\/ulja\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ekstra djevi\u010dansko maslinovo ulje<\/a>, <a href=\"https:\/\/gymbeam.hr\/omega-3-masne-kiseline\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">omega-3 masne kiseline<\/a>).<\/li><li>Poku\u0161ajte jesti <strong>\u0161to manje prera\u0111ene hrane.<\/strong><\/li><li>Dnevno jedite <strong>400 g povr\u0107a i 200 g vo\u0107a.<\/strong><\/li><li>Osigurajte dovoljan unos mangana, <a href=\"https:\/\/gymbeam.hr\/kalcij\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalcija<\/a>, <a href=\"https:\/\/gymbeam.hr\/vitamin-c\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamina C<\/a>, <a href=\"https:\/\/gymbeam.hr\/vitamin-d\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamina D<\/a>, <a href=\"https:\/\/gymbeam.hr\/catalogsearch\/result\/?q=vitamin+k\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamina K<\/a> i <a href=\"https:\/\/gymbeam.hr\/cink\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cinka <\/a>putem prehrane. Sve ove tvari doprinose zdravlju kostiju.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/IMG-20200210-WA0015-1124x749.jpg\" alt=\"Zdrava prehrana\" class=\"wp-image-196700\" width=\"843\" height=\"562\" title=\"Zdrava prehrana\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Ergonomska_oprema\"><\/span>4. Ergonomska oprema<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>Zaista se ne isplati \u0161tedjeti na krevetu i uredskoj stolici. Budu\u0107i da osoba <strong>provodi pribli\u017eno osam sati rade\u0107i,<\/strong> ne ra\u010dunaju\u0107i dodatno vrijeme koje koristimo za surfanje Internetom, potrebno je odabrati visokokvalitetnu ergonomsku stolicu koja \u0107e pru\u017eiti dovoljnu potporu za le\u0111a.<\/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\">Usredoto\u010dite se na nabavu stolice koja \u0107e imati sljede\u0107e:<\/strong> <span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong data-rich-text-format-boundary=\"true\">podesiva visina<\/strong> &#8211; tako da mo\u017eete dosegnuti tlo i da su vam koljena pod kutom od 90 stupnjeva<\/li><li><strong data-rich-text-format-boundary=\"true\">Dovoljna dubina i \u0161irina sjedala<\/strong> &#8211; trebalo bi biti mogu\u0107e sjediti stra\u017enjicom izravno uz naslon, izme\u0111u mjesta gdje se koljeno savija i stolice trebao bi ostati razmak od pribli\u017eno pet do deset centimetara<\/li><li><strong data-rich-text-format-boundary=\"true\">naslon s lumbalnom potporom<\/strong> za pru\u017eanje dovoljne potpore i naslon za glavu koji se mo\u017ee koristiti tijekom njihanja<\/li><li><strong data-rich-text-format-boundary=\"true\">potpora za ruke,<\/strong> koja olak\u0161ava ne samo rukama, ve\u0107 osobito stra\u017enjem dijelu vrata<\/li><li><strong data-rich-text-format-boundary=\"true\">mehanizmi<\/strong> koji omogu\u0107uju ljuljanje, pomicanje i okretanje stolice, \u0161to olak\u0161ava kretanje po uredu, ali omogu\u0107uje i aktivno sjedenje<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er, nemojte zanemariti <strong>kvalitetu va\u0161eg madraca<\/strong>, jer biste trebali provesti osam sati dnevno spavaju\u0107i. On bi trebao biti <strong>dovoljno \u010dvrst<\/strong> da podupire kralje\u017enicu. Imajte na umu da je njegov \u017eivotni vijek otprilike 8 &#8211; 10 godina. Dakle, ako imate madrac iz djetinjstva, pre\u0161li ste tridesetu i patite od bolova u le\u0111ima, mo\u017eda je vrijeme da kupite novi. Isto vrijedi i za kupovinu <strong>ergonomskog jastuka.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U slu\u010daju bolova u le\u0111ima dobro je usredoto\u010diti se i na <strong>polo\u017eaj u kojem spavate.<\/strong> Morate isprobati \u0161to je najbolje za vas. Me\u0111utim, kod bolova u le\u0111ima mo\u017ee biti uputno <strong>spavati na le\u0111ima s poduprtim koljenima<\/strong> kako biste osigurali neutralnu zakrivljenost donjeg dijela le\u0111a ili <strong>na boku s jastukom izme\u0111u koljena<\/strong>. Me\u0111utim, spavanje na trbuhu se ne preporu\u010duje zbog pretjeranog naprezanja vratne kralje\u017enice. <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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Bavite_se_redovitom_tjelesnom_aktivnoscu\"><\/span>5. Bavite se redovitom tjelesnom aktivno\u0161\u0107u<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>Redovita tjelesna aktivnost, kao i prehrana, <strong>pozitivno utje\u010de na mnoge aspekte \u017eivota<\/strong>. Nakon duljih razdoblja sjedenja poma\u017ee vam da se va\u0161e <strong>uko\u010deno tijelo pokrene<\/strong>, a ako tako\u0111er trenirate snagu, mo\u017eda \u0107ete u relativno kratkom vremenu osjetiti da mi\u0161i\u0107i puno bolje podupiru kralje\u017enicu. Imat \u0107ete bolji stav, a le\u0111a \u0107e vas manje boljeti. Prema opse\u017enim istra\u017eivanjima, <strong>kardio aktivnosti poput plivanja, hodanja ili vo\u017enje biciklom<\/strong> koje se izvode umjerenim intenzitetom tako\u0111er imaju pozitivan u\u010dinak na bolove u le\u0111ima. S druge strane, nije po\u017eeljno tijekom bolova baviti se intenzivnim aktivnostima poput tenisa, golfa ili jahanja. <span style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/chuze-1124x749.jpg\" alt=\"Redovito \u0161etajte\" class=\"wp-image-196726\" width=\"843\" height=\"562\" title=\"Redovito \u0161etajte\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U vezi s kretanjem tako\u0111er treba spomenuti da treba izvoditi vje\u017ebe <strong>usredoto\u010dene na le\u0111a,<\/strong> pomo\u0107u kojih mo\u017eete poku\u0161ati ubla\u017eiti bolove kod ku\u0107e. S njima mo\u017eete oja\u010dati i istegnuti mlitave mi\u0161i\u0107e. Samo izvucite prostirku i krenite s time. Ako nemate savjet lije\u010dnika o tome koje su vje\u017ebe prikladne za vas, mo\u017eete isprobati neke iz na\u0161eg \u010dlanka <strong><a href=\"https:\/\/gymbeam.hr\/blog\/20-vjezbi-za-leda-koje-ce-vam-pomoci-protiv-bolova-u-ledima-i-kraljeznici\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">20 vje\u017ebi za le\u0111a za pomo\u0107 kod bolova u le\u0111ima i kralje\u017enici<\/a>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako patite od gore spomenutog <strong>gornjeg ukri\u017eenog sindroma<\/strong>, uklju\u010dite odgovaraju\u0107e vje\u017ebe za <strong>postizanje ravnote\u017ee<\/strong>, koje \u0107e se uglavnom fokusirati na opu\u0161tanje prsa, vratne kralje\u017enice i ramena. Ne zaboravite<strong> istezati<\/strong> prsne mi\u0161i\u0107e, vrat, gornji dio trapeznog mi\u0161i\u0107a, mi\u0161i\u0107e podiza\u010de lopatica ili mi\u0161i\u0107e 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>Kod <strong>donjeg ukri\u017eenog sindroma<\/strong> usredoto\u010dite se na <strong>opu\u0161tanje<\/strong> podru\u010dja zdjelice, kuka i lumbalnog dijela kralje\u017enice. Me\u0111utim, ne zaboravite <strong>istezati<\/strong> fleksore zgloba kuka (prednji dio bedara), lumbalni dio kralje\u017enice i \u010detverostrani lumbalni mi\u0161i\u0107. Nadalje, poku\u0161ajte <strong>oja\u010dati<\/strong> duboki stabilizacijski sustav, trbu\u0161ne mi\u0161i\u0107e, mi\u0161i\u0107e dna zdjelice i glutealne mi\u0161i\u0107e. <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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Odrzavajte_psiholosku_dobrobit\"><\/span>6. Odr\u017eavajte psiholo\u0161ku dobrobit<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=\"Odr\u017eavajte psiholo\u0161ku dobrobit\" class=\"wp-image-196763\" title=\"Odr\u017eavajte psiholo\u0161ku dobrobit\" 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>Ako ikada osjetite stres na poslu, namjerno se poku\u0161ajte zaustaviti i razmislite u kojem je polo\u017eaju va\u0161e tijelo trenutno. Pogrbljeni ste za ra\u010dunalom, glava vam je nagnuta, vrat vam uko\u010den, a ostatak tijela osje\u0107a napetost? Iz ovog polo\u017eaja ne samo <strong>le\u0111a, ve\u0107 i glava mogu uzrokovati bol,<\/strong> kako zbog stresa, tako i zbog<strong> lo\u0161eg polo\u017eaja vratne kralje\u017enice<\/strong>. Bolovi u le\u0111ima povezani sa stresom potvr\u0111eni su istra\u017eivanjem na adolescenticama u dobi od 12 do 16 godina. <span 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\">Primjerice, joga<\/strong> mo\u017ee pomo\u0107i u smanjenju stresa i bolova u donjem dijelu le\u0111a, a ako smatrate da ova aktivnost nije za vas, poku\u0161ajte <strong>vje\u017ebati osvije\u0161tenost<\/strong> koja vas u\u010di svjesno pro\u017eivjeti sada\u0161nji trenutak. Udobno se smjestite i koncentrirajte na disanje. Poku\u0161ajte ne razmi\u0161ljati ni o \u010demu i potiskujte bilo koje dolaze\u0107e misli u drugi plan. Ako ne mo\u017eete, prebrojte udisaje i izdisaje. Na taj \u0107ete na\u010din <strong>nau\u010diti kontrolirati svoje misli<\/strong> i tako smanjiti stres. <span style=\"color: #ff6600;\">[12]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Pronadite_strucnjaka\"><\/span>7. Prona\u0111ite stru\u010dnjaka<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>Ako ste poku\u0161avali ukloniti uzroke bolova u le\u0111ima, a to vas i dalje mu\u010di, mo\u017eda nije lo\u0161a ideja oti\u0107i<strong> stru\u010dnjaku.<\/strong> U nekim \u0107e slu\u010dajevima pomo\u0107i <strong>masa\u017ea iskusnog masera,<\/strong> ali ponekad ne mo\u017eete bez pomo\u0107i <strong>lije\u010dnika ili fizioterapeuta<\/strong> koji \u0107e vas savjetovati \u0161to dalje. U slu\u010daju akutne boli ili za\u010depljene vratne kralje\u017enice, bol se mo\u017ee ubla\u017eiti pomo\u0107u injekcije ili uzimanjem lijekova protiv bolova koji nisu slobodno dostupni u ljekarni, a mogu predlo\u017eiti i druga rje\u0161enja problema. <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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_bi_iz_ovoga_trebalo_upamtiti\"><\/span>\u0160to bi iz ovoga trebalo upamtiti? <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>U dana\u0161nje vrijeme, kada velik dio populacije provodi mnogo sati sjede\u0107i svaki dan, bol nije ni\u0161ta neobi\u010dno. Ali za\u0161to biti nesretan kada na velik dio toga mo\u017eemo utjecati i kontrolirati? Ako ne znate odakle biste zapo\u010deli, poku\u0161ajte polako promatrati na\u010din na koji stojite ili sjedite i usredoto\u010dite se na <strong>pravilno dr\u017eanje tijela.<\/strong> Naravno, trebala bi postojati <strong>ergonomska stolica<\/strong> na kojoj ne\u0107ete sjediti cijeli dan jer \u0107ete <strong>redovito raditi pauze za istezanje<\/strong>. I ne bi smo smjeli previdjeti va\u017enost <strong>prehrane, vje\u017ebanja i smanjenja stresa.<\/strong> Svi ovi \u010dimbenici mogu u znatnoj mjeri pridonijeti nastaloj boli. A ako se osje\u0107ate kao da sami ne mo\u017eete sprije\u010diti bolove u le\u0111ima, ne bojte se zatra\u017eiti pomo\u0107 od stru\u010dnjaka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imate li i vi problema s bolovima u le\u0111ima tijekom dugih razdoblja sjedenja? Ako je tako, podijelite svoje savjete o tome kako se rije\u0161iti bolova. A ako vam je \u010dlanak bio koristan, podijelite ga sa svojim prijateljima. Mo\u017eda i njih mu\u010di ovaj problem, pa mo\u017eete pomo\u0107i i njima.<\/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>Bolovi u le\u0111ima danas su sve \u010de\u0161\u0107i me\u0111u ljudima. Koji \u010dimbenici utje\u010du na to i \u0161to mo\u017eemo u\u010diniti da ih se rije\u0161imo?<\/p>\n","protected":false},"author":100,"featured_media":196981,"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":[135],"tags":[6356,7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-308816","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-leda-hr","9":"tag-zdrav-nacin-zivota-hr","10":"tag-zdravlje-hr","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 savjeta o tome kako mudro izbje\u0107i bolove u le\u0111ima uzrokovane dugim razdobljima sjedenja - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Bolovi u le\u0111ima danas su sve \u010de\u0161\u0107i me\u0111u ljudima. 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