{"id":308864,"date":"2021-01-07T07:55:00","date_gmt":"2021-01-07T06:55:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=308864"},"modified":"2021-11-10T07:58:45","modified_gmt":"2021-11-10T06:58:45","slug":"7-nasvetov-kako-prelisiciti-bolecine-v-hrbtu-ki-jih-povzroca-dolgotrajno-sedenje","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/7-nasvetov-kako-prelisiciti-bolecine-v-hrbtu-ki-jih-povzroca-dolgotrajno-sedenje\/","title":{"rendered":"7 nasvetov, kako prelisi\u010diti bole\u010dine v hrbtu, ki jih povzro\u010da dolgotrajno sedenje"},"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.si\/blog\/7-nasvetov-kako-prelisiciti-bolecine-v-hrbtu-ki-jih-povzroca-dolgotrajno-sedenje\/#Zakaj_je_dolgotrajno_sedenje_nevarno\" title=\"Zakaj je dolgotrajno sedenje nevarno\">Zakaj je dolgotrajno sedenje nevarno<\/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.si\/blog\/7-nasvetov-kako-prelisiciti-bolecine-v-hrbtu-ki-jih-povzroca-dolgotrajno-sedenje\/#Kaksna_bolecina_nas_lahko_muci\" title=\"Kak\u0161na bole\u010dina nas lahko mu\u010di?\">Kak\u0161na bole\u010dina nas lahko mu\u010di?<\/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.si\/blog\/7-nasvetov-kako-prelisiciti-bolecine-v-hrbtu-ki-jih-povzroca-dolgotrajno-sedenje\/#Dejavniki_ki_vplivajo_na_bolecine_v_hrbtu\" title=\"Dejavniki, ki vplivajo na bole\u010dine v hrbtu\">Dejavniki, ki vplivajo na bole\u010dine v hrbtu<\/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.si\/blog\/7-nasvetov-kako-prelisiciti-bolecine-v-hrbtu-ki-jih-povzroca-dolgotrajno-sedenje\/#1_Osredotocite_se_na_pravilno_drzo\" title=\"1. Osredoto\u010dite se na pravilno dr\u017eo\">1. Osredoto\u010dite se na pravilno dr\u017eo<\/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.si\/blog\/7-nasvetov-kako-prelisiciti-bolecine-v-hrbtu-ki-jih-povzroca-dolgotrajno-sedenje\/#2_Spremenite_polozaj\" title=\"2. Spremenite polo\u017eaj\">2. Spremenite 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.si\/blog\/7-nasvetov-kako-prelisiciti-bolecine-v-hrbtu-ki-jih-povzroca-dolgotrajno-sedenje\/#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.si\/blog\/7-nasvetov-kako-prelisiciti-bolecine-v-hrbtu-ki-jih-povzroca-dolgotrajno-sedenje\/#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.si\/blog\/7-nasvetov-kako-prelisiciti-bolecine-v-hrbtu-ki-jih-povzroca-dolgotrajno-sedenje\/#5_Redno_si_privoscite_fizicno_aktivnost\" title=\"5. Redno si privo\u0161\u010dite fizi\u010dno aktivnost\">5. Redno si privo\u0161\u010dite fizi\u010dno aktivnost<\/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.si\/blog\/7-nasvetov-kako-prelisiciti-bolecine-v-hrbtu-ki-jih-povzroca-dolgotrajno-sedenje\/#6_Ohranite_psiholosko_dobro_pocutje\" title=\"6. Ohranite psiholo\u0161ko dobro po\u010dutje\">6. Ohranite psiholo\u0161ko dobro po\u010dutje<\/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.si\/blog\/7-nasvetov-kako-prelisiciti-bolecine-v-hrbtu-ki-jih-povzroca-dolgotrajno-sedenje\/#7_Poiscite_strokovnjaka\" title=\"7. Poi\u0161\u010dite strokovnjaka\">7. Poi\u0161\u010dite strokovnjaka<\/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.si\/blog\/7-nasvetov-kako-prelisiciti-bolecine-v-hrbtu-ki-jih-povzroca-dolgotrajno-sedenje\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Sedenje za ra\u010dunalnikom v dana\u0161njem \u010dasu lahko \u0161tejemo za skoraj podobno kajenju. Vsi vemo, da je za nas slabo, obljubljamo si, da se bomo med delom raztezali in sedeli vzravnano, potem pa se potopimo v nove naloge in se \u0161e vedno zvijamo po stolu. In raztezanje? To zelo uspe\u0161no iztisnemo iz na\u0161ih misli med delovnim dnevom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na to se bomo spomnili \u0161ele zve\u010der, ko bomo spet sedeli ali le\u017eali ob televizorju in se bodo pojavile neprijetne bole\u010dine v hrbtu. Bole\u010dina ima lahko razli\u010dne oblike. Nekateri trpijo zaradi bole\u010dine v kri\u017eu, drugi se prito\u017eujejo nad bole\u010dinami v predelu vratu. \u010ceprav se zdi, da je ta bole\u010dina nepomembna, ima lahko veliko bolj neprijetne posledice, na primer hude migrene, zaradi katerih lahko oseba ve\u010d dni izostane z dela.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A zakaj bi si zagrenili \u017eivljenje, ko pa <strong>lahko to bole\u010dino prepre\u010dimo<\/strong>. In ni tako zapleteno. V dana\u0161njem \u010dlanku vam bomo povedali, kako to storiti.<\/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=\"Zakaj_je_dolgotrajno_sedenje_nevarno\"><\/span>Zakaj je dolgotrajno sedenje nevarno<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=\"Zakaj je dolgotrajno sedenje nevarno\" class=\"wp-image-196576\" title=\"Zakaj je dolgotrajno sedenje nevarno\" 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>\u010ce \u010dlovek sedi dlje \u010dasa, se pove\u010da <strong>verjetnost po\u0161kodbe<\/strong> ali drugih mehanskih po\u0161kodb hrbtnih mi\u0161ic, kit, kosti ali vezi. Ko se raztegne ali naredi nepri\u010dakovan gib, lahko nenadoma za\u010duti <strong>ostro bole\u010dino, kr\u010d<\/strong> ali kak\u0161en drug neprijeten ob\u010dutek. <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>Med dolgotrajnim sedenjem se pojavi tudi <strong>utrujenost hrbtnih in vratnih mi\u0161ic<\/strong>, saj se prekrvavitev zmanj\u0161a, v hrbtenici, zlasti v kri\u017eu in vratu, pa ob\u010dutimo veliko napetost. Poleg tega sedenje povzro\u010di stiskanje diskov, kar prepre\u010duje hranjenje in lahko povzro\u010di prezgodnjo degeneracijo. <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>Na splo\u0161no se lahko zaradi dolgotrajnega sedenja s\u010dasoma<strong> poslab\u0161ajo va\u0161e zdravje, telesna kondicija,<\/strong> prebavne te\u017eave, zvi\u0161a se raven sladkorja in ma\u0161\u010dob v krvi ali pa se pove\u010da odstotek telesne ma\u0161\u010dobe. In to je le nekaj tveganj, povezanih z dolgotrajnim sedenjem. Zato poskusite v svoj dnevni red pogosto vklju\u010devati vadbo. <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>Pogosti te\u017eavi, povezani z dolgotrajnim sedenjem, sta sindrom prsne hrbtenice in medeni\u010dni kri\u017eni sindrom. Gre za mi\u0161i\u010dna neravnovesja, ki nastanejo kot posledica <strong>neustrezne, enostranske obremenitve mi\u0161i\u010dno-skeletnega sistema<\/strong> brez naknadne kompenzacije, kar poenostavljeno pomeni, da nekatere mi\u0161ice \u0161e vedno vklju\u010dujemo na enak na\u010din, druge pa zanemarjamo.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Sindrom prsne hrbtenice predstavlja skraj\u0161anje zgornjih vlaken trapezne mi\u0161ice, skupine mi\u0161ic, ki jo tvorijo dolge hrbtne mi\u0161ice in prevladujo\u010de kimanje z glavo. To neravnovesje pri \u010dloveku lahko prepoznate po <strong>glavi, ki je precej nagnjena naprej<\/strong>, pride tudi do preobremenitve vratnih in prsnih prehodov in tako imenovanih gotskih ramen. <span style=\"color: #ff6600;\">[13] [14]<\/span><\/p>\n\n\n\n<p>Pri <strong>medeni\u010dnem kri\u017enem sindromu<\/strong> se ekstenzorji kolkov (sprednji del stegen) in ekstenzorji trupa skraj\u0161ajo tako v veliki kot tudi mali zadnji\u010dni mi\u0161ici. Na\u010din, kako prepoznati to neravnovesje, je, da se medenica nagiba naprej, v ledvenem kri\u017enem predelu pa je lordoza. Poleg tega je napa\u010dno rekonfiguriran tudi stereotip koraka.<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=\"Kaksna_bolecina_nas_lahko_muci\"><\/span>Kak\u0161na bole\u010dina nas lahko mu\u010di?<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 popolno poenostavitev lahko bole\u010dine v hrbtu razdelimo na <strong>2 vrsti:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>bole\u010dine v spodnjem delu hrbta (kri\u017e)<\/li><li>bole\u010dine v zgornjem delu hrbta<\/li><\/ul>\n\n\n\n<p>Pri obeh vrstah bole\u010din je med zdravljenjem treba prepoznati, ali gre za akutne ali kroni\u010dne te\u017eave. V prvem primeru gre za bole\u010dino, ki vas bo pestila nekaj <strong>ur, v ve\u010dini primerov nekaj dni<\/strong> in <strong>najve\u010d teden dni<\/strong>. Kroni\u010dna bole\u010dina obi\u010dajno <strong>traja ve\u010d kot tri mesece<\/strong> in lahko z vami ostane tudi celo \u017eivljenje. Mogo\u010de je tudi, da akutne te\u017eave s\u010dasoma postanejo kroni\u010dne, zato ne smete podcenjevati bole\u010din, temve\u010d \u010dim pred odpraviti vzrok.<\/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=\"Dejavniki_ki_vplivajo_na_bolecine_v_hrbtu\"><\/span>Dejavniki, ki vplivajo na bole\u010dine v hrbtu<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>Bole\u010dine v hrbtu, tako kot \u0161tevilne druge zdravstvene te\u017eave, povzro\u010dajo \u0161tevilni dejavniki. Nekatere lahko nadziramo, drugih pa ne. \u010ce je mogo\u010de, se moramo <strong>potruditi, da prepre\u010dimo bole\u010dine v hrbtu<\/strong> in se izognemo dolgoro\u010dnim te\u017eavam. Kateri dejavniki poleg dolgotrajnega sedenja vplivajo na bole\u010dine v hrbtu? <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=\"Dejavniki, ki vplivajo na bole\u010dine v hrbtu\" class=\"wp-image-196613\" title=\"Dejavniki, ki vplivajo na bole\u010dine v hrbtu\" 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. Starost<\/h3>\n\n\n\n<p>Prve ve\u010dje te\u017eave z bole\u010dinami v hrbtu se v ve\u010dini primerov pojavijo med 30. in 50. letom starosti in z leti postanejo \u0161e pogostej\u0161e. Zaradi osteoporoze pride do <strong>postopne izgube trdnosti kosti<\/strong> in hkratnega zmanj\u0161anja elasti\u010dnosti in mi\u0161i\u010dne napetosti. Poleg tega medvreten\u010dne plo\u0161\u010dice s starostjo izgubijo elasti\u010dnost, kar zmanj\u0161a njihovo sposobnost bla\u017eenja vreten\u010dnih \u0161okov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tudi telesna aktivnost ima velik vpliv na trdnost kosti v povezavi z upo\u010dasnitvijo teh degenerativnih procesov in ohranjanjem na\u0161ega zdravja v 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\u010dna kondicija<\/h3>\n\n\n\n<p>Ljudje, ki imajo manj\u0161o fizi\u010dno kondicijo, imajo pogostej\u0161e bole\u010dine v hrbtu.&nbsp; To je predvsem posledica <strong>\u0161ibkej\u0161ih<\/strong> <strong>hrbtnih in trebu\u0161nih mi\u0161ic<\/strong>, ki zato ne morejo zagotoviti ustrezne opore hrbtenici. Zato je med tednom priporo\u010dljivo vklju\u010diti aktivnosti, ki <strong>krepijo mi\u0161ice<\/strong>, ko \u010dez dan sedite za ra\u010dunalnikom. Vaje za trup lahko izvajate kar v udobju svojega doma. V primeru, da se boste odlo\u010dili, da boste \u010dez vikend nadoknadili vse svoje aktivnosti in preobremenili omenjene mi\u0161ice, se boste spet soo\u010dili z isto bole\u010dino.<\/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. Telesna te\u017ea<\/h3>\n\n\n\n<p>Hitro pove\u010danje telesne mase lahko negativni vpliva ne le na zdravje, temve\u010d tudi na bole\u010dine v hrbtu. Va\u0161e mi\u0161ice ne bodo pripravljene na <strong>prena\u0161anje dodatne te\u017ee<\/strong>, zato so bole\u010dine v hrbtu neizogibne. Dolgotrajna <strong>prekomerna telesna te\u017ea ali debelost<\/strong> ima enake posledice.<\/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>Nekatere te\u017eave s hrbtom, ki povzro\u010dajo bole\u010dino, so lahko tudi genetske. Primeri vklju\u010dujejo <strong>razli\u010dne oblike artritisa ali skolioze<\/strong>. \u010ce veste, da ste nagnjeni k temu, se je dobro \u0161e toliko bolj osredoto\u010diti na prepre\u010devanje bole\u010din in se o svojem zdravju posvetovati z ortopedom ali fizioterapevtom. Prej kot za\u010dnete, ve\u010dja je verjetnost, da se jim izognete. <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>Kadar je \u010dlovek pod stresom, so njegove <strong>mi\u0161ice veliko bolj napete<\/strong> kot v primeru, da je miren in spro\u0161\u010den. Ta napetost lahko nato povzro\u010da tudi bole\u010dino. Kolikor je le mogo\u010de, bi \u0161e posebej morali poskusiti iz svojega \u017eivljenja odstraniti dolgotrajen stres, ki gre z roko v roki z drugimi kroni\u010dnimi boleznimi.<\/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=\"is-style-default wp-block-heading\">6. Kajenje<\/h3>\n\n\n\n<p>Ko smo na za\u010detku \u010dlanka omenili, da je dalj\u0161e sedenje podobno kajenju, moramo opozoriti tudi na <strong>nevarnosti kombiniranja teh dveh aktivnosti<\/strong>. Poleg tveganja za trombozo in sr\u010dni infarkt imate tudi ve\u010dje <strong>pogoje za bole\u010dine v hrbtu<\/strong>, \u010de dneve pre\u017eivljate sede in redno kadite. Se vam zdi, da to dvoje ni povezano? Ravno nasprotno. <strong>Kajenje poslab\u0161a pretok krvi in kisika do diskov<\/strong>, zaradi \u010desar se lahko hitreje degenerirajo in s tem povzro\u010dijo bole\u010dino.<\/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=\"Enostranska obremenitev\" class=\"wp-image-196632\" title=\"Enostranska obremenitev\" 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. Enostranska obremenitev<\/h3>\n\n\n\n<p>Enostranska obremenitev ene polovice hrbtenice vodi do asimetrije mi\u0161ic, kar lahko povzro\u010di deformacije hrbta. Ta pretirana obremenitev na eni strani je precej<strong> pogosta pri \u0161portih<\/strong>, kot so tenis, skvo\u0161 in podobni \u0161porti, kjer igralec lopar prete\u017eno dr\u017ei v eni roki. Za te aktivnosti je treba <strong>enostransko obremenitev kompenzirati<\/strong>.<\/p>\n\n\n\n<div style=\"height:57px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar lahko do preobremenitve ene polovice hrbta pride tudi z obi\u010dajnim<strong> no\u0161enjem torbice<\/strong>. \u017denske so obi\u010dajno navajene, da torbico nosijo samo na eni rami, in glede na to, kaj vse je lahko v torbici, lahko to predstavlja veliko breme. Redno sku\u0161ajte spreminjati stran obremenitve, ne glede na to ali nosite \u017eivila iz trgovine ali \u0161portno torbo.<\/p>\n\n\n\n<div style=\"height:55px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In zdaj, ko vemo, zakaj je dolgotrajno sedenje za vas nevarno, kak\u0161ne vrste bole\u010din v hrbtu obstajajo in kateri dejavniki vplivajo nanje, lahko kon\u010dno preu\u010dimo <strong>7 nasvetov, ki nam bodo pomagali zmanj\u0161ati bole\u010dine v hrbtu ali se jih popolnoma znebiti.&nbsp;<\/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_Osredotocite_se_na_pravilno_drzo\"><\/span>1. Osredoto\u010dite se na pravilno dr\u017eo<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>Ne glede na to, ali sedite ali stojite, bodite <strong>pozorni na pravilno dr\u017eo telesa<\/strong> tako pri delu kot pri \u0161portu in drugih aktivnostih, s katerimi se ukvarjate. Na kratko bomo opisali, kako izgledata pravilna dr\u017ea in sedenje.<\/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=\"Pravilna dr\u017ea\" class=\"wp-image-196672\" title=\"Pravilna dr\u017ea\" 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 stati <span style=\"color: #ff6600;\">[5]<\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Medtem ko stojite, se posku\u0161ajte raztegniti v vi\u0161ino, tako da bo telo vzravnano.<\/li><li>Potisnite ramena nazaj in trebuh poskusite potegniti navznoter.<\/li><li>Glavo dr\u017eite naravnost, vrat in brada pa naj bosta pod pravim kotom.<\/li><li>Pustite, da roke prosto padejo ob telesu.<\/li><li>Noge naj bodo pribli\u017eno na \u0161irini ramen.<\/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 sedeti <span style=\"color: #ff6600;\">[5]<\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Stopala naj bodo na tleh, ne prekri\u017eajte jih. \u010ce ne dose\u017eete tal, uporabite podlogo.<\/li><li>Kot med me\u010di in koleni mora biti pribli\u017eno 90 stopinj. Isti kot mora biti med stegni in trupom, pa tudi med podlaktmi in rokami.<\/li><li>Ramena naj bodo spro\u0161\u010dena, komolci pa ob telesu.<\/li><li>Hrbet naj bo podprt. \u010ce imate stol brez opore za ledveni del hrbtenice, uporabite na primer blazino, da ohranite to oporo.<\/li><li>\u010ce delate za ra\u010dunalnikom, naj bo glava naravnost in monitor sku\u0161ajte postaviti v vi\u0161ini o\u010di, da se ne nagibate proti ra\u010dunalniku.<\/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_Spremenite_polozaj\"><\/span>2. Spremenite 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=\"Raztezanje z bole\u010dinami v hrbtu\" class=\"wp-image-196686\" title=\"Raztezanje z bole\u010dinami v hrbtu\" 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>Tudi \u010de ves dan sedite v najbolj idealnem polo\u017eaju, lahko va\u0161e telo postane otrdelo in bole\u010de. Idealna re\u0161itev je torej <strong>sprememba polo\u017eaja, raztezanje in podobne aktivnosti, zaradi katerih se telo vsaj malo premakne<\/strong>. Tudi najbolj zaposlen \u010dlovek bi moral vsaj za minuto vstati (najbolje vsako uro) in telo rahlo raztegniti.<\/p>\n\n\n\n<div style=\"height:48px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-81fac2f2-0a4a-447b-85b0-3c5983018819\">Zvestim fitnes navdu\u0161encem ni\u010d ne prepre\u010di, da bi izvedli svoj mini trening v obliki po\u010depov ali sklec. In \u010de vam delo dopu\u0161\u010da, poskusite vklju\u010diti <strong>mobilne sestanke, ki v va\u0161 delovni dan vklju\u010dijo hojo<\/strong>. Ni vam treba sedeti, medtem ko govorite s svojimi kolegi po telefonu, \u0161e posebej, \u010de va\u0161e delo vklju\u010duje malo kreativnosti. Tak polurni mobilni sestanek bo pognal kri po va\u0161em telesu in vam pomagal <strong>k bolj\u0161emu mentalnemu delovanju<\/strong>. [6]<\/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 <strong>vpliva na skoraj vse vidike \u017eivljenja<\/strong>, zato je pomembno omeniti njen pomen tudi v tem kontekstu. Kot smo \u017ee omenili, so pogosti vzroki za bole\u010dine v hrbtu hitro pove\u010danje telesne mase, prekomerna telesna te\u017ea in debelost. Zato veste, kako <strong>enostavno je pridobivati na telesni te\u017ei<\/strong>, \u010de ves dan delate in se minimalno gibate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce pa se ne \u017eelite obremenjevati s \u0161tetjem kalorij in bi vseeno radi izbolj\u0161ali svojo prehrano, se dr\u017eite naslednjih preprostih nasvetov:<\/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 data-rich-text-format-boundary=\"true\">Ne prenajedajte se<\/strong> in prenehajte jesti, \u0161e preden ste popolnoma siti.<\/li><li>Pojejte <strong>3 glavne obroke<\/strong> in jih po potrebi dopolnite s prigrizki. \u010cez dan se poskusite izogniti gri\u017eljajem hrane, saj tudi te kalorije \u0161tejejo.<\/li><li>Poskrbite, da imate v vsakem obroku vir beljakovin, kot so mle\u010dni izdelki, meso, <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/kako-vam-prigrizki-preprecujejo-izgubo-teze-11-preprostih-nacinov-za-nadzor-prehrane\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"zelenjavni nadomestki mesa (opens in a new tab)\">zelenjavni nadomestki mesa<\/a> in podobno. Ve\u010d o virih beljakovin preberite v \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">20 \u017eivil, s katerimi lahko prehrani enostavno dodate beljakovine<\/a>.<\/li><li>Ne pozabite na <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/zitarice\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kompleksne ogljikove hidrate<\/a><\/strong> (npr. polnozrnata \u017eita) in zdrave ma\u0161\u010dobe (npr. <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/orescki-in-semena\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"ore\u0161\u010dki (opens in a new tab)\">ore\u0161\u010dki<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/olja\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"ekstra devi\u0161ko olj\u010dno olje (opens in a new tab)\">ekstra devi\u0161ko olj\u010dno olje<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/omega-3-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"omega-3 ma\u0161\u010dobne kisline (opens in a new tab)\">omega-3 ma\u0161\u010dobne kisline<\/a>).<\/li><li>Poskusite jesti <strong>\u010dim manj predelane hrane<\/strong>.<\/li><li>Dnevno pojejte <strong>400 g zelenjave in 200 g sadja<\/strong>.<\/li><li>Poskrbite za ustrezen vnos mangana,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/kalcij\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"kalcija (opens in a new tab)\">kalcija<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/vitamin-c-1000-mg-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"vitamina C (opens in a new tab)\">vitamina C<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/vitamin-d3-1000-iu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"vitamina&nbsp;D (opens in a new tab)\">vitamina&nbsp;D<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/ostali-vitamini\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"vitamina&nbsp;K (opens in a new tab)\">vitamina&nbsp;K<\/a>&nbsp;in&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/cink-100-tab-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"cinka (opens in a new tab)\">cinka<\/a>.&nbsp;Vse te snovi prispevajo k zdravju kosti.<\/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>Na postelji in pisarni\u0161kem stolu res ni vredno var\u010devati. Ker oseba <strong>pribli\u017eno osem ur na dan pre\u017eivi na delu<\/strong>, ne da bi upo\u0161tevali dodatne ure, ki jih porabi za brskanje po internetu, je treba izbrati visokokakovosten ergonomski stol, ki bo hrbtu zagotovil zadostno podporo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-42b05486-0b98-4d63-b8a6-4cfcda4ffc04\"><strong>Osredoto\u010dite se na to, da si priskrbite stol z naslednjimi lastnostmi:<\/strong> [7]<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong data-rich-text-format-boundary=\"true\">nastavljiva vi\u0161ina<\/strong> \u2013 tako da lahko dose\u017eete tla in da so kolena pod kotom 90 stopinj<\/li><li><strong data-rich-text-format-boundary=\"true\">zadostna globina in \u0161irina sede\u017ea<\/strong> \u2013 sedeti je treba z zadnjico neposredno ob naslonjalu, med upogibom v kolenu in stolom pa mora ostati pribli\u017eno pet do deset centimetrov razmaka<\/li><li><strong data-rich-text-format-boundary=\"true\">naslonjalo z ledveno oporo<\/strong>, ki zagotavlja zadostno oporo in <strong>naslon za glavo<\/strong>, ki ga lahko uporabljate med zibanjem<\/li><li><strong data-rich-text-format-boundary=\"true\">opora za roke<\/strong>, ki razbremeni ne samo roke, ampak tudi zadnji del vratu<\/li><li><strong data-rich-text-format-boundary=\"true\">mehanizmi<\/strong>, ki omogo\u010dajo zibanje, premikanje in obra\u010danje stola, kar olaj\u0161a premikanje po pisarni, omogo\u010da pa tudi aktivno sedenje<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne prezrite tudi <strong>kakovosti vzmetnice<\/strong>, saj bi morali osem ur na dan pre\u017eiveti v postelji. Ta mora biti <strong>dovolj trdna<\/strong>, da podpira hrbtenico. Upo\u0161tevajte, da je njena \u017eivljenjska doba pribli\u017eno 8-10 let. Torej, \u010de imate vzmetnico iz otro\u0161tva, ste stari pribli\u017eno trideset let in vas mu\u010dijo bole\u010dine v hrbtu, je morda \u010das, da kupite novo. Isto velja tudi za <strong>ergonomski vzglavnik.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-a015078a-f2b2-448a-a588-38777f14a678\">V primeru bole\u010din v hrbtu se je dobro osredoto\u010diti tudi na <strong>polo\u017eaj, v katerem spite<\/strong>. Ugotoviti morate, kaj vam najbolj ustreza. Vendar je ob bole\u010dinah v hrbtu morda priporo\u010dljivo <strong>spati na hrbtu s podprtimi koleni<\/strong>, da zagotovite nevtralno ukrivljenost kri\u017ea ali <strong>na boku z blazino med koleni<\/strong>. Spanje na trebuhu pa ni priporo\u010dljivo zaradi prevelike obremenitve vratnega dela hrbtenice. [8]<\/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_Redno_si_privoscite_fizicno_aktivnost\"><\/span>5. Redno si privo\u0161\u010dite fizi\u010dno aktivnost<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 id=\"block-a0fb82ea-0cfd-4f2e-a799-68aeeb655bbb\">Redna fizi\u010dna aktivnost, tako kot prehrana, <strong>pozitivno vpliva na \u0161tevilne vidike \u017eivljenja<\/strong>. Po dolgotrajnem sedenju vam pomaga, da se va\u0161e <strong>otrdelo telo premika<\/strong>, in \u010de poleg tega izvajate \u0161e trening mo\u010di, boste v sorazmerno kratkem \u010dasu za\u010dutili, da va\u0161e mi\u0161ice veliko bolje podpirajo hrbtenico. Imeli boste bolj\u0161i odnos in hrbet vas bo manj bolel. Glede na obse\u017ene raziskave tudi <strong>kardio aktivnosti, kot so plavanje, hoja ali kolesarjenje<\/strong>, ki se izvajajo z zmerno intenzivnostjo, pozitivno vplivajo na bole\u010dine v hrbtu. Po drugi strani pa se med bole\u010dinami ni priporo\u010dljivo intenzivno ukvarjati z aktivnostmi, kot so tenis, golf ali jahanje. [9]<\/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=\"Redno se sprehajajte\" class=\"wp-image-196726\" width=\"843\" height=\"562\" title=\"Redno se sprehajajte\" 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>V zvezi z gibanjem je treba omeniti tudi, da je treba izvajati vaje <strong>s poudarkom na hrbtu<\/strong>, ki jih lahko poskusite doma in tako olaj\u0161ate bole\u010dine. Z njimi lahko okrepite in raztegnete \u0161ibke mi\u0161ice. Iz omare povlecite svojo vadbeno podlogo in za\u010dnite. \u010ce vam va\u0161 zdravnik ni dal nobenega nasveta, katere vaje so primerne za vas, lahko preizkusite nekaj iz na\u0161ega \u010dlanke <strong>20 vaj za hrbet, ki vam bodo pomagale pri bole\u010dinah v hrbtu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-cf3ed4db-b9a4-4476-8de9-4d1c68b86eb3\">\u010ce imate zgoraj omenjeni <strong>sindrom prsne hrbtenice<\/strong>, izvajajte primerne <strong>vaje za ravnote\u017eje<\/strong>, ki se bodo osredoto\u010dale predvsem na sprostitev prsnega ko\u0161a, vratnega dela hrbtenice in ramen. Ne pozabite raztegniti prsnih mi\u0161ic, vrat, zgornji del trapeza, ramenskih lopatic ali skupine mi\u0161ic, ki jo tvorijo dolge hrbtne mi\u0161ice. [13] [14]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-a1d56803-0390-463a-a247-309e411629d9\">Pri <strong>medeni\u010dnem kri\u017enem sindromu<\/strong> se osredoto\u010dite na <strong>sprostitev<\/strong> medeni\u010dnega, kol\u010dnega in ledvenega dela hrbtenice. Ne pozabite pa <strong>raztegniti<\/strong> tudi ekstenzorjev kol\u010dnega sklepa (sprednji del stegen), ledvenega dela hrbtenice in ledvene kvadrataste mi\u0161ice. Poleg tega poskusite <strong>okrepiti<\/strong> globoki stabilizacijski sistem, trebu\u0161ne mi\u0161ice, medeni\u010dno dno in zadnji\u010dne mi\u0161ice. [13] [14]<\/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_Ohranite_psiholosko_dobro_pocutje\"><\/span>6. Ohranite psiholo\u0161ko dobro po\u010dutje<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=\"Ohranite psiholo\u0161ko dobro po\u010dutje\" class=\"wp-image-196763\" title=\"Ohranite psiholo\u0161ko dobro po\u010dutje\" 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 id=\"block-c1ec9b6e-4e3d-4c15-b2db-5ecf39a118bc\">\u010ce v slu\u017ebi kdaj za\u010dutite stres, se namerno poskusite ustaviti in razmislite, v kak\u0161nem polo\u017eaju je va\u0161e telo v tistem trenutku. Sklju\u010deni ste nad ra\u010dunalnikom, glava je nagnjena, vrat je otrdel, preostali del telesa pa ob\u010duti napor? V tem polo\u017eaju lahko <strong>ob\u010dutite bole\u010dine ne le v hrbtu, temve\u010d tudi v glavi<\/strong>, tako zaradi stresa kot zaradi <strong>slabega polo\u017eaja vratnega dela hrbtenice<\/strong>. Bole\u010dine v hrbtu, povezane s stresom, so bile potrjene z raziskavami pri mladostnikih, starih 12-16 let. [10]<\/p>\n\n\n\n<div style=\"height:71px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-43f8e875-e245-4e66-a770-4102f04dd841\"><strong>Na primer, joga<\/strong> lahko pomaga pri zmanj\u0161evanju stresa in bole\u010din v kri\u017eu, in \u010de menite, da ta aktivnost ni za vas, <strong>poskusite s \u010duje\u010dnostno meditacijo<\/strong>, ki vas u\u010di zavestnega do\u017eivljanja sedanjega trenutka. Udobno se namestite in se osredoto\u010dite na dihanje. Poskusite ne razmi\u0161ljati o ni\u010demer in potisnite morebitne prihajajo\u010de misli v ozadje. \u010ce tega ne zmorete, \u0161tejte vdihe in izdihe. Na ta na\u010din se boste <strong>nau\u010dili obvladovati svoje misli<\/strong> in tako zmanj\u0161ati stres. [12]<\/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_Poiscite_strokovnjaka\"><\/span>7. Poi\u0161\u010dite strokovnjaka<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 id=\"block-d06921df-a3e1-4a24-a106-72c36c4d6686\">\u010ce ste poskusili odpraviti vzroke bole\u010din v hrbtu, pa vas \u0161e vedno mu\u010dijo, morda ne bi bilo slabo, \u010de bi se odpravili k <strong>strokovnjaku<\/strong>. V nekaterih primerih bo pomagala <strong>masa\u017ea izku\u0161enega maserja<\/strong>, v\u010dasih pa ne gre brez pomo\u010di <strong>zdravnika ali fizioterapevta<\/strong>, ki vam bo svetoval, kako naprej. V primeru akutne bole\u010dine ali blokiranega vratnega dela hrbtenice si bole\u010dino lahko olaj\u0161ate z injiciranjem ali jemanjem protibole\u010dinskih zdravil, ki niso prosto dostopna v lekarnah, hkrati pa vam strokovnjaki lahko predlagajo tudi druge re\u0161itve za va\u0161e te\u017eave. [3]<\/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=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<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>Dandanes, ko velik del prebivalstva pre\u017eivi ve\u010d ur na dan v sede\u010dem polo\u017eaju, bole\u010dina ni ni\u010d nenavadnega. Toda zakaj bi bili nesre\u010dni, ko pa lahko na njih vplivamo in jih nadziramo tudi sami? \u010ce ne veste, kje za\u010deti, poskusite opazovati, kako stojite ali sedite in se osredoto\u010dite se na <strong>pravilno dr\u017eo<\/strong>. Seveda bi morali imeti <strong>ergonomski stol<\/strong>, na katerem ne boste sedeli ves dan, saj si boste <strong>redno vzeli odmor za raztezanje<\/strong>. In ne smemo spregledati pomembnosti <strong>prehrane, gibanja in zmanj\u0161evanja stresa<\/strong>. Vsi ti dejavniki lahko v precej\u0161nji meri prispevajo k nastanku bole\u010din. In \u010de se vam zdi, da se s hrbtnimi te\u017eavami ne morete spopasti sami, se ne bojte zaprositi za pomo\u010d strokovnjaka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imate tudi vi te\u017eave z bole\u010dinami v hrbtu med dolgotrajnim sedenjem? \u010ce je tako, delite svoje nasvete, kako se znebiti bole\u010dine. In \u010de se vam je \u010dlanek zdel koristen, ga delite s svojimi prijatelji. Morda tudi njih mu\u010di ta te\u017eava, zato jim lahko pomagate tudi vi.<\/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>Bole\u010dine v hrbtu so v dana\u0161njem \u010dasu med ljudmi vse pogostej\u0161e. Kateri dejavniki vplivajo na to in kaj lahko storimo, da se znebimo bole\u010din? <\/p>\n","protected":false},"author":100,"featured_media":196989,"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":[122],"tags":[6363,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-308864","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-hrbet","9":"tag-zdrav-zivljenjski-slog","10":"tag-zdravje","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 nasvetov, kako prelisi\u010diti bole\u010dine v hrbtu, ki jih povzro\u010da dolgotrajno sedenje - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Bole\u010dine v hrbtu so v dana\u0161njem \u010dasu med ljudmi vse pogostej\u0161e. 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