{"id":340107,"date":"2022-01-21T11:11:27","date_gmt":"2022-01-21T10:11:27","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=340107"},"modified":"2023-06-21T15:15:57","modified_gmt":"2023-06-21T13:15:57","slug":"8-zlozvykov-ktore-sposobuju-bolest-chrbta","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/8-zlozvykov-ktore-sposobuju-bolest-chrbta\/","title":{"rendered":"Boles\u0165 chrbta: 10 naj\u010dastej\u0161\u00edch pr\u00ed\u010din a rie\u0161en\u00ed, ako sa jej zbavi\u0165"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/8-zlozvykov-ktore-sposobuju-bolest-chrbta\/#10_najcastejsich_pricin_bolesti_chrbta_a_ich_riesenie\" title=\"10 naj\u010dastej\u0161\u00edch pr\u00ed\u010din bolesti chrbta a ich rie\u0161enie\">10 naj\u010dastej\u0161\u00edch pr\u00ed\u010din bolesti chrbta a ich rie\u0161enie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/8-zlozvykov-ktore-sposobuju-bolest-chrbta\/#1_Zle_drzanie_tela\" title=\"1. Zl\u00e9 dr\u017eanie tela\">1. Zl\u00e9 dr\u017eanie tela<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/8-zlozvykov-ktore-sposobuju-bolest-chrbta\/#2_Nedostatok_pohybu\" title=\"2. Nedostatok pohybu\">2. Nedostatok pohybu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/8-zlozvykov-ktore-sposobuju-bolest-chrbta\/#3_Pretazenie_alebo_zranenie_pri_sporte\" title=\"3. Pre\u0165a\u017eenie alebo zranenie pri \u0161porte\">3. Pre\u0165a\u017eenie alebo zranenie pri \u0161porte<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/8-zlozvykov-ktore-sposobuju-bolest-chrbta\/#4_Jednostranne_pracovne_pretazenie\" title=\"4. Jednostrann\u00e9 pracovn\u00e9 pre\u0165a\u017eenie\">4. Jednostrann\u00e9 pracovn\u00e9 pre\u0165a\u017eenie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/8-zlozvykov-ktore-sposobuju-bolest-chrbta\/#5_Svalova_dysbalancia_vo_forme_dolneho_alebo_horneho_skrizeneho_syndromu\" title=\"5. Svalov\u00e1 dysbalancia vo forme doln\u00e9ho alebo horn\u00e9ho skr\u00ed\u017een\u00e9ho syndr\u00f3mu\">5. Svalov\u00e1 dysbalancia vo forme doln\u00e9ho alebo horn\u00e9ho skr\u00ed\u017een\u00e9ho syndr\u00f3mu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/8-zlozvykov-ktore-sposobuju-bolest-chrbta\/#6_Ochorenie_chrbta\" title=\"6. Ochorenie chrbta\">6. Ochorenie chrbta<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/8-zlozvykov-ktore-sposobuju-bolest-chrbta\/#7_Nadbytok_stresu\" title=\"7. Nadbytok stresu\">7. Nadbytok stresu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/8-zlozvykov-ktore-sposobuju-bolest-chrbta\/#8_Nadvaha_alebo_nezdrave_navyky\" title=\"8. Nadv\u00e1ha alebo nezdrav\u00e9 n\u00e1vyky\">8. Nadv\u00e1ha alebo nezdrav\u00e9 n\u00e1vyky<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.sk\/blog\/8-zlozvykov-ktore-sposobuju-bolest-chrbta\/#9_Prechladnutie\" title=\"9. Prechladnutie\">9. Prechladnutie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.sk\/blog\/8-zlozvykov-ktore-sposobuju-bolest-chrbta\/#10_Bolest_chrbta_pri_menstruacii\" title=\"10. Boles\u0165 chrbta pri men\u0161tru\u00e1cii\">10. Boles\u0165 chrbta pri men\u0161tru\u00e1cii<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.sk\/blog\/8-zlozvykov-ktore-sposobuju-bolest-chrbta\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>S boles\u0165ou chrbta medzi lopatkami alebo v oblasti bedrovej chrbtice sa za svoj \u017eivot stretne takmer ka\u017ed\u00fd. Ak ste ju niekedy tie\u017e za\u017eili, tak mi ur\u010dite potvrd\u00edte, \u017ee <strong>dok\u00e1\u017ee poriadne znepr\u00edjemni\u0165 ka\u017ed\u00fd pohyb aj plnenie ka\u017edodenn\u00fdch povinnost\u00ed.<\/strong> Preto je d\u00f4le\u017eit\u00e9 pozna\u0165 naj\u010dastej\u0161ie pr\u00ed\u010diny t\u00fdchto probl\u00e9mov a h\u013eada\u0165 sp\u00f4soby, ako im predch\u00e1dza\u0165. \u010casto to nie je v\u00f4bec \u0165a\u017ek\u00e9 a sta\u010d\u00ed urobi\u0165 mal\u00e9 zmeny v r\u00e1mci dr\u017eania tela, pohybu a celkov\u00e9ho \u017eivotn\u00e9ho \u0161t\u00fdlu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"10-najcastejsich-pricin-bolesti-chrbta-a-ich-riesenie\"><span class=\"ez-toc-section\" id=\"10_najcastejsich_pricin_bolesti_chrbta_a_ich_riesenie\"><\/span>10 naj\u010dastej\u0161\u00edch pr\u00ed\u010din bolesti chrbta a ich rie\u0161enie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Boles\u0165 chrbta sa typicky objavuje v oblasti hrudnej a bedrovej chrbtice. Podobn\u00e9 probl\u00e9my ste ale mo\u017eno zaznamenali aj o nie\u010do vy\u0161\u0161ie, v mieste kr\u010dnej chrbtice. A \u010do vlastne stoj\u00ed za boles\u0165ou chrbta? Pr\u00ed\u010din, ktor\u00e9 m\u00f4\u017eu spusti\u0165 tieto probl\u00e9my, existuje cel\u00fd rad.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u010casto za to v\u0161ak m\u00f4\u017ee \u017eivotn\u00fd \u0161t\u00fdl.<\/strong> V modernej spolo\u010dnosti je toti\u017e be\u017en\u00fd nedostatok pohybu, zl\u00e9 dr\u017eanie tela pri seden\u00ed za po\u010d\u00edta\u010dom, vysok\u00e1 miera stresu a \u010fal\u0161ie faktory, ktor\u00e9 m\u00f4\u017eu chrbtu \u0161kodi\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"1-zle-drzanie-tela\"><span class=\"ez-toc-section\" id=\"1_Zle_drzanie_tela\"><\/span>1. Zl\u00e9 dr\u017eanie tela<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dr\u017eanie tela v stoji, pri seden\u00ed alebo cvi\u010den\u00ed m\u00e1 ve\u013ek\u00fd vplyv na zdravie chrbta. Pokia\u013e na stole sk\u00f4r le\u017e\u00edte alebo vol\u00edte poz\u00edcie, ktor\u00e9 sa hodia viac na lekciu jogy, nie je to pre v\u00e1\u0161 chrb\u00e1t \u00faplne ide\u00e1lne. Je s\u00edce norm\u00e1lne, \u017ee nevydr\u017e\u00edte sedie\u0165 nieko\u013eko hod\u00edn v jednej polohe, nie ste robot, <strong>sk\u00faste sa ale dr\u017ea\u0165 aspo\u0148 z\u00e1kladn\u00fdch pravidiel spr\u00e1vneho dr\u017eania tela.<\/strong> Mo\u017eno sa v\u010faka tomu postupne zbav\u00edte bolesti v kr\u00ed\u017eoch, bedr\u00e1ch alebo inej \u010dasti chrbta. <span style=\"color: #ff6600;\">[1\u20132]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/iStock-187491090-1124x749.jpg\" alt=\"Zl\u00e9 dr\u017eanie tela pri seden\u00ed\" class=\"wp-image-337166\" width=\"843\" height=\"562\" title=\"Zl\u00e9 dr\u017eanie tela pri seden\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-187491090-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-187491090-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-187491090-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-187491090-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\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\">\n<h3 class=\"wp-block-heading\" id=\"ako-na-spravne-drzanie-tela-pri-stati\">Ako na spr\u00e1vne dr\u017eanie tela pri st\u00e1t\u00ed?<\/h3>\n\n\n\n<ul class=\"wp-block-list\" id=\"block-7bbce40b-ef39-40de-96a3-82e2579b1daf\">\n<li>Dr\u017ete sa vzpriamene. Predstavte si, \u017ee va\u0161im telom prech\u00e1dza povraz, za ktor\u00fd niekto \u0165ah\u00e1 nahor.<\/li>\n\n\n\n<li>U\u0161i, ramen\u00e1, bedr\u00e1, kolen\u00e1 a \u010dlenok sa sna\u017ete dr\u017ea\u0165 v jednej rovine.<\/li>\n\n\n\n<li>Ramen\u00e1 a lopatky stiahnite mierne dozadu a dole.<\/li>\n\n\n\n<li>Ruky nechajte vo\u013ene visie\u0165 pozd\u013a\u017e tela.<\/li>\n\n\n\n<li>Kolen\u00e1 z\u013eahka pokr\u010dte.<\/li>\n\n\n\n<li>Rozkro\u010dte nohy na \u0161\u00edrku va\u0161ich bokov.<\/li>\n\n\n\n<li>V\u00e1ha v\u00e1\u0161ho tela je rozprestret\u00e1 na cel\u00fdch chodidl\u00e1ch.<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"ako-na-spravne-drzanie-tela-pri-sedeni-a-praci-na-pocitaci\">Ako na spr\u00e1vne dr\u017eanie tela pri seden\u00ed a pr\u00e1ci na po\u010d\u00edta\u010di?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hlavu nepredkl\u00e1\u0148ajte ani nezakl\u00e1\u0148ajte.<\/li>\n\n\n\n<li>U\u0161i, ramen\u00e1 a bedr\u00e1 sa sna\u017ete dr\u017ea\u0165 v jednej rovine.<\/li>\n\n\n\n<li>Sna\u017ete sa nijako nepreh\u00fdba\u0165 v chrbte.<\/li>\n\n\n\n<li>S\u00fastre\u010fte sa na udr\u017eanie prirodzen\u00e9ho zakrivenia chrbta (neutr\u00e1lna poz\u00edcia).<\/li>\n\n\n\n<li>Monitor by mal by\u0165 vo v\u00fd\u0161ke va\u0161ich o\u010d\u00ed.<\/li>\n\n\n\n<li>Ramen\u00e1 a lopatky stiahnite mierne dozadu a dole.<\/li>\n\n\n\n<li>Pokr\u010dte lakte do uhla, ktor\u00fd zodpoved\u00e1 pribli\u017ene 90\u00b0.<\/li>\n\n\n\n<li>Stehn\u00e1 a kolen\u00e1 majte v rovine alebo \u013eahko pod \u00farov\u0148ou bedrov\u00fdch k\u013abov.<\/li>\n\n\n\n<li>Chodidla dr\u017ete celou plochou na zemi.<\/li>\n\n\n\n<li>Dbajte na akt\u00edvne prest\u00e1vky. Prejdite sa alebo sa \u013eahko pona\u0165ahujte.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<p>Niektor\u00e9 faktory, ako je typ stoli\u010dky alebo v\u00fd\u0161ka pracovn\u00e9ho stola, mo\u017eno neovplyvn\u00edte. Pokia\u013e si pr\u00e1ve nepl\u00e1nujete kupova\u0165 nov\u00fd n\u00e1bytok, sk\u00faste sa zamera\u0165 aspo\u0148 na ostatn\u00e9 pravidl\u00e1 dr\u017eania tela pri seden\u00ed, ktor\u00e9 m\u00f4\u017eete napravi\u0165 okam\u017eite. <strong>V pr\u00edpade, \u017ee m\u00e1te po ruke ve\u013ek\u00fa<\/strong><a href=\"https:\/\/gymbeam.sk\/fitlopta-fitball-85-cm-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong><span style=\"color: #ff6600;\"> Fit loptu<\/span><\/strong><\/a>, m\u00f4\u017eete ju na chv\u00ed\u013eu pou\u017ei\u0165 namiesto stoli\u010dky. V\u010faka tomu, \u017ee na nej budete neust\u00e1le balansova\u0165, zapoj\u00edte viac svaly, ktor\u00e9 sa podie\u013eaj\u00fa na udr\u017ean\u00ed vzpriamenej poz\u00edcie. Ur\u010dite ale nie je vhodn\u00e9 na nej sedie\u0165 nieko\u013eko hod\u00edn.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010eal\u0161ie tipy, ktor\u00e9 v\u00e1m pom\u00f4\u017eu zbavi\u0165 sa bolesti chrbta z nevhodn\u00e9ho sedenia, n\u00e1jdete v \u010dl\u00e1nku<a href=\"https:\/\/gymbeam.sk\/blog\/7-tipov-ako-vyriesit-bolest-chrbta-sposobenu-dlhym-sedenim\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong><span style=\"color: #ff6600;\"> 7 tipov, ako vyrie\u0161i\u0165 boles\u0165 chrbta sp\u00f4soben\u00fa dlh\u00fdm seden\u00edm.<\/span><\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/iStock-1346931517-1124x749.jpg\" alt=\"Ako spr\u00e1vne sedie\u0165 pri po\u010d\u00edta\u010di?\" class=\"wp-image-337186\" width=\"843\" height=\"562\" title=\"Ako spr\u00e1vne sedie\u0165 pri po\u010d\u00edta\u010di?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1346931517-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1346931517-400x267.jpg 400w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"2-nedostatok-pohybu\"><span class=\"ez-toc-section\" id=\"2_Nedostatok_pohybu\"><\/span>2. Nedostatok pohybu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nekone\u010dn\u00e9 hodiny str\u00e1ven\u00e9 seden\u00edm za pracovn\u00fdm stolom, jazdou v aute alebo sledovan\u00edm seri\u00e1lu z pohodln\u00e9ho gau\u010da, v\u00e1\u0161mu chrbtu a celkov\u00e9mu zdraviu rozhodne neprospieva. M\u00f4\u017eete si tak sp\u00f4sobi\u0165 boles\u0165 chrbta v kr\u00ed\u017eoch alebo v oblasti hrudnej chrbtice. <strong>Preto je d\u00f4le\u017eit\u00e9 pas\u00edvny \u010das dostato\u010dne kompenzova\u0165 pomocou \u0161portu a cvi\u010denia.<\/strong> Len tak budete toti\u017e predch\u00e1dza\u0165 oslabeniu svalov, zhor\u0161eniu ich funkcie a \u010fal\u0161\u00edm negat\u00edvnym zmen\u00e1m, ktor\u00e9 sa m\u00f4\u017eu prejavi\u0165 stuhnutos\u0165ou a boles\u0165ou v chrbte. Ak st\u00e1le h\u013ead\u00e1te liek na boles\u0165 chrbta, spr\u00e1vne cvi\u010denie m\u00f4\u017ee by\u0165 odpove\u010fou. <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"ako-cvicit-pre-zdravy-chrbat\">Ako cvi\u010di\u0165 pre zdrav\u00fd chrb\u00e1t?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Chrbtu prospieva takmer ak\u00fdko\u013evek druh \u0161portu, pokia\u013e je vykon\u00e1van\u00fd spr\u00e1vne. Vyberte si tak aktivitu, ktor\u00e1 v\u00e1s bude dlhodobo bavi\u0165.<\/li>\n\n\n\n<li>Vybran\u00e9mu \u0161portu (<a href=\"https:\/\/gymbeam.sk\/blog\/ako-schudnut-rychlo-pomocou-chodze\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">ch\u00f4dza<\/span><\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/ako-zacat-behat-jednoduchy-navod-aj-pre-uplnych-zaciatocnikov\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">beh<\/span><\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/12-cvikov-s-vlastnou-vahou-ktore-vas-dostanu-do-formy\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">posil\u0148ovanie<\/span><\/a>) sa venujte minim\u00e1lne 150 min\u00fat t\u00fd\u017edenne. Pri aktivit\u00e1ch s vy\u0161\u0161ou intenzitou (<a href=\"https:\/\/gymbeam.sk\/blog\/klasicke-kardio-alebo-hiit-trening-co-spaluje-tuk-lepsie\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">HIIT<\/span><\/a>) sta\u010d\u00ed cvi\u010di\u0165 aspo\u0148 75 min\u00fat.<\/li>\n\n\n\n<li>Posil\u0148ujte svaly cel\u00e9ho tela minim\u00e1lne 2-kr\u00e1t t\u00fd\u017edenne.<\/li>\n\n\n\n<li>Na\u0165ahujte sa a robte cviky na uvo\u013enenie celej d\u013a\u017eky chrbtice.<\/li>\n\n\n\n<li>Zamerajte sa na posilnenie svalov chrbta a hlbok\u00e9ho stabiliza\u010dn\u00e9ho syst\u00e9mu chrbtice, ktor\u00fd mo\u017eno pozn\u00e1te ako <a href=\"https:\/\/gymbeam.sk\/blog\/posilnite-stred-tela-pomocou-kruhoveho-treningu-brucha\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">stred tela<\/span><\/a> alias core. Ten toti\u017e pom\u00e1ha so spr\u00e1vnym dr\u017ean\u00edm tela.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00da\u010dinn\u00e9 cviky na uvo\u013enenie chrbta n\u00e1jdete aj v na\u0161om \u010dl\u00e1nku <strong><span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.sk\/blog\/20-cvikov-na-chrbat-ktore-vam-pomozu-pri-bolesti-chrbta-a-chrbtice\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">20 cvikov, ktor\u00e9 pom\u00f4\u017eu pri bolestiach chrbta<\/a>.<\/span><\/strong><\/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<h2 class=\"wp-block-heading\" id=\"3-pretazenie-alebo-zranenie-pri-sporte\"><span class=\"ez-toc-section\" id=\"3_Pretazenie_alebo_zranenie_pri_sporte\"><\/span>3. Pre\u0165a\u017eenie alebo zranenie pri \u0161porte<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eno ste to u\u017e sami za\u017eili. Skvele sa v\u00e1m cvi\u010d\u00ed a c\u00edtite, \u017ee m\u00e1te na viac, tak prid\u00e1vate z\u00e1\u0165a\u017e a cez v\u0161etku t\u00fa euf\u00f3riu zabudnete str\u00e1\u017ei\u0165 techniku. <strong>To sa m\u00f4\u017ee v jednej chv\u00edli prejavi\u0165 bolestiv\u00fdm zranen\u00edm,<\/strong> ktor\u00e9 v\u00e1s na nieko\u013eko dn\u00ed aj t\u00fd\u017ed\u0148ov vyrad\u00ed z hry. Poranenie chrbta sa tie\u017e m\u00f4\u017ee prihodi\u0165 pri prudkom pohybe, napr\u00edklad ke\u010f v\u00e1m spoluhr\u00e1\u010d ne\u010dakane prihr\u00e1 loptu pri basketbale. Boles\u0165 chrbta sa ale m\u00f4\u017ee objavi\u0165 aj po dlh\u0161ej dobe, napr\u00edklad z d\u00f4vodu dlhodobo nespr\u00e1vnej techniky pri behan\u00ed alebo cvi\u010den\u00ed. <span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"kedy-navstivit-doktora-pri-bolesti-chrbta-sposobenej-sportom\">Kedy nav\u0161t\u00edvi\u0165 doktora pri bolesti chrbta sp\u00f4sobenej \u0161portom?<\/h3>\n\n\n\n<p>V pr\u00edpade, \u017ee c\u00edtite <strong>prudk\u00fa boles\u0165 v oblasti chrbta, ktor\u00e1 sa stup\u0148uje a neodoznieva<\/strong> ani pri odpo\u010dinku, zv\u00e1\u017ete n\u00e1v\u0161tevu lek\u00e1ra. To ist\u00e9 plat\u00ed, ak je zranen\u00e9 miesto opuchnut\u00e9, za\u010dervenan\u00e9, sval je neprirodzene stiahnut\u00fd a pridala sa k tomu aj hor\u00fa\u010dka. Ak v\u00e1m zranenie br\u00e1ni vykon\u00e1va\u0165 ka\u017edodenn\u00e9 aktivity, ur\u010dite nav\u0161t\u00edvte doktora. <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"ako-predchadzat-zraneniu-chrbta-na-treningu\">Ako predch\u00e1dza\u0165 zraneniu chrbta na tr\u00e9ningu?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pred tr\u00e9ningom sa v\u017edy <strong>rozcvi\u010dte a pretiahnite.<\/strong><\/li>\n\n\n\n<li>Pri cvi\u010den\u00ed je v\u017edy na prvom mieste <strong>spr\u00e1vna technika.<\/strong> A\u017e potom nasleduje vo\u013eba z\u00e1\u0165a\u017ee alebo r\u00fdchlos\u0165 vykonania cviku.<\/li>\n\n\n\n<li>V r\u00e1mci posil\u0148ovania, napr\u00edklad na tr\u00e9ningu \u0165a\u017ek\u00fdch drepov a m\u0155tvych \u0165ahov, <strong>m\u00f4\u017eete vyu\u017ei\u0165 <a href=\"https:\/\/gymbeam.sk\/fitness-opasok-arnold-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">opasky na cvi\u010denie<\/span><\/a>.<\/strong> Tie v\u00e1m pom\u00f4\u017eu so spevnen\u00edm stredu tela aj spodnej \u010dasti chrbta, a zv\u00fd\u0161ia tak ochranu pred zranen\u00edm.<\/li>\n\n\n\n<li>Pokia\u013e po\u010das tr\u00e9ningu za\u017e\u00edvate neobvykl\u00fa boles\u0165 v oblasti chrbta (bedr\u00e1, medzi lopatkami), rad\u0161ej zn\u00ed\u017ete z\u00e1\u0165a\u017e, zme\u0148te polohu tela alebo sa venujte in\u00fdm cvikom, pri ktor\u00fdch v\u00e1s to nebude bolie\u0165. Pokia\u013e boles\u0165 neprestane, rad\u0161ej ukon\u010dite tr\u00e9ning.<\/li>\n\n\n\n<li>Nezab\u00fadajte na <a href=\"https:\/\/gymbeam.sk\/blog\/co-robit-ked-spanok-nezabera-zamerajte-sa-na-tychto-7-typov-odpocinku\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">odpo\u010dinok<\/span><\/a>, dostato\u010dn\u00fa <a href=\"https:\/\/gymbeam.sk\/blog\/ako-podporit-regeneraciu-pomocou-masaznej-pistole-a-dalsich-pomocok\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">regener\u00e1ciu<\/span> <\/a>a <a href=\"https:\/\/gymbeam.sk\/blog\/ako-zaspat-rychlo-vyskusajte-jednoduche-tipy-na-lepsi-spanok\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">sp\u00e1nok<\/span><\/a>. Unaven\u00e9 telo je ove\u013ea n\u00e1chylnej\u0161ie na vznik zranen\u00ed. Namiesto tr\u00e9ningu sa tak rad\u0161ej venujte stre\u010dingu, z\u00e1jdite na prech\u00e1dzku alebo si zapl\u00e1va\u0165.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e v\u00e1s zauj\u00edma, \u010do robi\u0165 pri zranen\u00ed na tr\u00e9ningu a ako od seba rozl\u00ed\u0161i\u0165 r\u00f4zne z\u00e1va\u017en\u00e9 poranenia, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/co-robit-s-natiahnutym-alebo-natrhnutym-svalom-a-ako-ich-rozlisit\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong><span style=\"color: #ff6600;\">\u010co robi\u0165 s natiahnut\u00fdm alebo natrhnut\u00fdm svalom a ako ich od seba rozozna\u0165?<\/span><\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/IMG_9597-1124x749.jpg\" alt=\"Cvi\u010denie pre zdrav\u00fd chrb\u00e1t\" class=\"wp-image-337203\" width=\"843\" height=\"562\" title=\"Cvi\u010denie pre zdrav\u00fd chrb\u00e1t\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_9597-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_9597-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_9597-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_9597-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"4-jednostranne-pracovne-pretazenie\"><span class=\"ez-toc-section\" id=\"4_Jednostranne_pracovne_pretazenie\"><\/span>4. Jednostrann\u00e9 pracovn\u00e9 pre\u0165a\u017eenie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pr\u00ed\u010dinou bo\u013eav\u00e9ho chrbta m\u00f4\u017ee by\u0165 aj fyzick\u00e1 z\u00e1\u0165a\u017e v pr\u00e1ci. Svoje o tom vedia napr\u00edklad pracovn\u00edci v sklade, na stavb\u00e1ch, ale aj kadern\u00ed\u010dky alebo kuch\u00e1ri a \u010da\u0161n\u00edci, ktor\u00ed tr\u00e1via cel\u00e9 dni na noh\u00e1ch. Pom\u00f4c\u0165 m\u00f4\u017eu nasleduj\u00face praktick\u00e9 odpor\u00fa\u010dania. <span style=\"color: #ff6600;\">[6\u20138]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"ako-si-udrzat-zdravy-chrbat-pri-fyzicky-narocnom-zamestnani\">Ako si udr\u017ea\u0165 zdrav\u00fd chrb\u00e1t pri fyzicky n\u00e1ro\u010dnom zamestnan\u00ed?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Po\u010das pracovn\u00e9ho d\u0148a maxim\u00e1lne dbajte na <strong>spr\u00e1vne dr\u017eanie tela.<\/strong><\/li>\n\n\n\n<li>Pri zdv\u00edhan\u00ed \u0165a\u017ek\u00fdch predmetov sa sna\u017ete <strong>nepreh\u00fdba\u0165 v chrbte.<\/strong><\/li>\n\n\n\n<li>Pokia\u013e je to mo\u017en\u00e9, robte si <strong>kr\u00e1tke prest\u00e1vky na pona\u0165ahovanie.<\/strong><\/li>\n\n\n\n<li>Pod\u013ea mo\u017enost\u00ed striedajte polohy, v ktor\u00fdch pracujete (sed a stoj).<\/li>\n\n\n\n<li>Sk\u00faste n\u00e1js\u0165 pohybov\u00fa aktivitu, ktor\u00e1 v\u00e1m pom\u00f4\u017ee kompenzova\u0165 jednostrann\u00fd pohyb v pr\u00e1ci. Skvelo m\u00f4\u017ee fungova\u0165 pl\u00e1vanie, joga, \u0161peci\u00e1lne na\u0165ahovacie cviky na chrb\u00e1t alebo automas\u00e1\u017e pomocou <a href=\"https:\/\/gymbeam.sk\/valec-na-cvicenie-fitness-roller-black-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">valca<\/span> <\/a>\u010di <a href=\"https:\/\/gymbeam.sk\/masazna-pistol-vi-black-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">mas\u00e1\u017enej pi\u0161tole<\/span><\/a>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e sa chcete dozvedie\u0165 viac o mas\u00e1\u017enych pom\u00f4ckach, ktor\u00e9 pom\u00f4\u017eu uvo\u013eni\u0165 natiahnut\u00e9 svaly aj po pr\u00e1ci, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/ako-podporit-regeneraciu-pomocou-masaznej-pistole-a-dalsich-pomocok\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\"><strong>Ako podpori\u0165 regener\u00e1ciu pomocou mas\u00e1\u017enej pi\u0161tole a \u010fal\u0161\u00edch pom\u00f4cok?<\/strong><\/span><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"5-svalova-dysbalancia-vo-forme-dolneho-alebo-horneho-skrizeneho-syndromu\"><span class=\"ez-toc-section\" id=\"5_Svalova_dysbalancia_vo_forme_dolneho_alebo_horneho_skrizeneho_syndromu\"><\/span>5. Svalov\u00e1 dysbalancia vo forme doln\u00e9ho alebo horn\u00e9ho skr\u00ed\u017een\u00e9ho syndr\u00f3mu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pr\u00ed\u010dinou bolesti chrbta m\u00f4\u017ee by\u0165 aj horn\u00fd (HSS) alebo doln\u00fd skr\u00ed\u017een\u00fd syndr\u00f3m (DSS). Ten je be\u017en\u00fdm n\u00e1sledkom nevhodn\u00e9ho dr\u017eania tela pri seden\u00ed alebo st\u00e1t\u00ed. Typicky vznikne tak, <strong>\u017ee jeden sval preberie funkciu toho druh\u00e9ho.<\/strong> To sa potom m\u00f4\u017ee prejavi\u0165 jeho pre\u0165a\u017een\u00edm (skr\u00e1ten\u00edm) a ten druh\u00fd zase z d\u00f4vodu ne\u010dinnosti slabne.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Konkr\u00e9tnym pr\u00edkladom HSS je pre\u0165a\u017eenie (skr\u00e1tenie) hornej \u010dasti trap\u00e9zov\u00e9ho svalu, zdv\u00edha\u010da hlavy a ve\u013ek\u00e9ho prsn\u00e9ho svalu. Oslaben\u00e9 s\u00fa potom spodn\u00e9 a stredn\u00e9 \u010dasti trap\u00e9zov, hlbok\u00e9 flexory (oh\u00fdba\u010de) hlavy aj krku a medzilopatkov\u00e9 svaly. To sa potom typicky prejavuje <strong>predsunom hlavy, nadmern\u00fdm gu\u013eaten\u00edm chrbta, vytiahnut\u00edm ramien nahor a neprirodzen\u00fdm ods\u00e1van\u00edm lopatiek.<\/strong> <span style=\"color: #ff6600;\">[9\u201312]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V r\u00e1mci DSS s\u00fa potom naj\u010dastej\u0161ie skr\u00e1ten\u00e9 flexory (oh\u00fdba\u010de) bedrov\u00e9ho k\u013abu a vzpriamova\u010de bedrovej chrbtice. Oslaben\u00e9 potom b\u00fdvaj\u00fa svaly zadku, brucha a hlbok\u00e9ho stabiliza\u010dn\u00e9ho syst\u00e9mu chrbtice (core). To potom typicky vedie k <strong>zmene postavenia panvy<\/strong> (anteverzie, vysadenie panvy dozadu) <strong>a nadmern\u00e9mu preh\u00fdbaniu v bedr\u00e1ch (bedrovej hyperlord\u00f3ze).<\/strong> V\u00fdsledkom je \u010dasto pre\u0165a\u017eenie bedrovej chrbtice a zv\u00fd\u0161en\u00fd tlak na bedrov\u00e9 k\u013aby, \u010do sa prejavuje chybn\u00fdm dr\u017ean\u00edm tela aj nespr\u00e1vnym stereotypom ch\u00f4dze. <span style=\"color: #ff6600;\">[9\u201312]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To v\u0161etko potom vedie k zl\u00e9mu dr\u017eaniu tela, \u010do sa m\u00f4\u017ee <strong>negat\u00edvne prejavi\u0165 aj chybn\u00fdm stereotypom ch\u00f4dze, zlou technikou cvi\u010denia a celkovou boles\u0165ou pohybov\u00e9ho apar\u00e1tu.<\/strong> Vzniku skr\u00ed\u017een\u00e9ho syndr\u00f3mu najlep\u0161ie zabr\u00e1nite spr\u00e1vnym dr\u017ean\u00edm tela, pravideln\u00fdm cvi\u010den\u00edm a na\u0165ahovan\u00edm sa. <span style=\"color: #ff6600;\">[9\u201312]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"co-robit-pri-hornom-alebo-dolnom-skrizenom-syndrome\">\u010co robi\u0165 pri hornom alebo dolnom skr\u00ed\u017eenom syndr\u00f3me?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pri HSS zara\u010fte na\u0165ahovacie cviky na prsn\u00e9 svaly, trap\u00e9zy a kr\u010dn\u00fa chrbticu.<\/li>\n\n\n\n<li>Pri HSS sa zamerajte na komplexn\u00e9 posil\u0148ovanie <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/slovnik-cvikov-svaly-chrbta\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">chrbtov\u00fdch svalov<\/span><\/a>, vr\u00e1tane t\u00fdch medzilopatkov\u00fdch.<\/li>\n\n\n\n<li>V r\u00e1mci DSS pracujte na uvo\u013enen\u00ed a zv\u00fd\u0161en\u00ed rozsahu pohybu v bedrovom k\u013abe a tie\u017e sa sna\u017ete pre\u0165ahova\u0165 <a href=\"https:\/\/gymbeam.sk\/blog\/15-ucinnych-cvikov-na-uvolnenie-stuhnutosti-a-bolesti-chrbta\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">spodn\u00fa \u010das\u0165 chrbta<\/span><\/a> a predn\u00fa aj zadn\u00fa stranu stehien.<\/li>\n\n\n\n<li>V pr\u00edpade DSS sa zamerajte na posilnenie <a href=\"https:\/\/gymbeam.sk\/blog\/17-najefektivnejsich-cvikov-pre-silny-stred-tela\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">stredu tela<\/span><\/a> (core) a <a href=\"https:\/\/gymbeam.sk\/blog\/cviky-na-pevny-a-gulaty-zadok-bez-tazkych-ciniek-vyskusajte-trening-s-posilnovacou-gumou\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">svalov zadku<\/span><\/a>.<\/li>\n\n\n\n<li>Venujte maxim\u00e1lnu pozornos\u0165 spr\u00e1vnemu dr\u017eaniu tela pri seden\u00ed aj st\u00e1t\u00ed.<\/li>\n\n\n\n<li>So v\u0161etk\u00fdm v\u00e1m najlep\u0161ie pom\u00f4\u017ee sk\u00fasen\u00fd fyzioterapeut, ktor\u00fd dok\u00e1\u017ee diagnostikova\u0165 konkr\u00e9tny probl\u00e9m a pom\u00f4c\u0165 s jeho vhodn\u00fdm rie\u0161en\u00edm.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/DSC01944-1124x751.jpg\" alt=\"\u010co robi\u0165 pri bolesti chrbta?\" class=\"wp-image-337222\" width=\"843\" height=\"563\" title=\"\u010co robi\u0165 pri bolesti chrbta?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC01944-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC01944-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC01944-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC01944-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"6-ochorenie-chrbta\"><span class=\"ez-toc-section\" id=\"6_Ochorenie_chrbta\"><\/span>6. Ochorenie chrbta<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bolesti chrbta sa v\u00e4\u010d\u0161inou zbav\u00edte v priebehu nieko\u013ek\u00fdch dn\u00ed. <strong>Ak ale pretrv\u00e1va nieko\u013eko t\u00fd\u017ed\u0148ov bez tendencie k zlep\u0161eniu, mo\u017eno je za va\u0161imi probl\u00e9mami nie\u010do v\u00e1\u017enej\u0161ie.<\/strong> V tom pr\u00edpade zv\u00e1\u017ete, \u010di nie je na \u010dase sa zveri\u0165 do r\u00fak odborn\u00edka (ortop\u00e9da), ktor\u00fd v\u00e1s komplexne vy\u0161etr\u00ed a navrhne vhodn\u00fa lie\u010dbu. <span style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"kedy-zajst-s-bolestou-chrbta-k-lekarovi\">Kedy z\u00e1js\u0165 s boles\u0165ou chrbta k lek\u00e1rovi?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pri bolesti, ktor\u00e1 sa zo d\u0148a na de\u0148 zhor\u0161uje a pretrv\u00e1va u\u017e nieko\u013eko t\u00fd\u017ed\u0148ov.<\/li>\n\n\n\n<li>Ke\u010f kv\u00f4li bolesti nezvl\u00e1date vykon\u00e1va\u0165 be\u017en\u00e9 ka\u017edodenn\u00e9 aktivity, ako s\u00fa starostlivos\u0165 o dom\u00e1cnos\u0165 a pracovn\u00e9 povinnosti.<\/li>\n\n\n\n<li>V pr\u00edpade, \u017ee sa boles\u0165 stane neznesite\u013enou a vyvol\u00e1va nevo\u013enos\u0165, zvracanie alebo in\u00e9 tr\u00e1viace probl\u00e9my.<\/li>\n\n\n\n<li>Ak m\u00e1te aj zv\u00fd\u0161en\u00fa teplotu.<\/li>\n\n\n\n<li>V pr\u00edpade, \u017ee sa u v\u00e1s objavuj\u00fa probl\u00e9my pri pou\u017e\u00edvan\u00ed WC (strata kontroly mo\u010dov\u00e9ho mech\u00fara).<\/li>\n\n\n\n<li>Ke\u010f m\u00e1te aj in\u00e9 pr\u00edznaky, ako je brnenie kon\u010dat\u00edn alebo ich slabos\u0165 a zn\u00ed\u017een\u00e1 citlivos\u0165.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"7-nadbytok-stresu\"><span class=\"ez-toc-section\" id=\"7_Nadbytok_stresu\"><\/span>7. Nadbytok stresu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nadmern\u00fd stres je \u010fal\u0161ou be\u017enou pr\u00ed\u010dinou bolesti chrbta. Mo\u017eno ste si sami v\u0161imli, \u017ee <strong>ke\u010f sa c\u00edtite pod tlakom alebo v nap\u00e4t\u00ed, typicky sa v\u00e1m zmen\u00ed dr\u017eanie tela<\/strong> (povolenie ramien, gu\u013eatenie chrbta). Tie\u017e m\u00f4\u017eete pozorova\u0165 zv\u00fd\u0161en\u00e9 svalov\u00e9 nap\u00e4tie. V stresovom obdob\u00ed navy\u0161e ve\u013ea \u013eud\u00ed nem\u00e1 \u010das alebo zab\u00fada na cvi\u010denie a pravideln\u00e9 pre\u0165ahovanie. Ke\u010f sa k tomu v\u0161etk\u00e9mu e\u0161te pridaj\u00fa <a href=\"https:\/\/gymbeam.sk\/blog\/co-sa-stane-s-vasim-telom-ked-malo-spite\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">probl\u00e9my so sp\u00e1nkom<\/span><\/a>, ktor\u00e9 stres be\u017ene sprev\u00e1dzaj\u00fa, niet divu, \u017ee sa to negat\u00edvne prejav\u00ed boles\u0165ou chrbta aj na celkovom zdrav\u00ed. <span style=\"color: #ff6600;\">[14 \u2013 15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"ako-lepsie-zvladat-stres-a-predchadzat-tak-bolesti-chrbta\">Ako lep\u0161ie zvl\u00e1da\u0165 stres a predch\u00e1dza\u0165 tak bolesti chrbta?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>N\u00e1jdite pr\u00ed\u010dinu stresu a sk\u00faste ju, ak je to mo\u017en\u00e9, rie\u0161i\u0165.<\/li>\n\n\n\n<li>Sk\u00faste sa denne aspo\u0148 p\u00e1r min\u00fat venova\u0165 na\u0165ahovac\u00edm cvikom na chrb\u00e1t.<\/li>\n\n\n\n<li>S\u00fastre\u010fte sa na spr\u00e1vne dr\u017eanie tela.<\/li>\n\n\n\n<li>Vysk\u00fa\u0161ajte medita\u010dn\u00e9 techniky, ako je mindfulness, ktor\u00e9 v\u00e1m pom\u00f4\u017eu \u013eah\u0161ie zvl\u00e1da\u0165 n\u00e1ro\u010dn\u00e9 obdobie.<\/li>\n\n\n\n<li>Z\u00e1jdite si na mas\u00e1\u017e, doprajte si hor\u00faci k\u00fape\u013e alebo z\u00e1jdite do <a href=\"https:\/\/gymbeam.sk\/blog\/saunovanie-a-zdravie-spravny-postup-vyhody-a-ucinky-na-telo\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">sauny<\/span><\/a>, ktor\u00e1 v\u00e1m pom\u00f4\u017ee sa uvo\u013eni\u0165 a z\u00e1rove\u0148 prinesie cel\u00fd rad \u010fal\u0161\u00edch benefitov.<\/li>\n\n\n\n<li>N\u00e1jdite si chv\u00ed\u013eku na prech\u00e1dzku, beh, posil\u0148ovanie alebo in\u00fa pohybov\u00fa aktivitu.<\/li>\n\n\n\n<li>Vydajte sa na <a href=\"https:\/\/gymbeam.sk\/blog\/psychicka-pohoda-chudnutie-a-kvalitnejsi-spanok-ake-su-dalsie-vyhody-turistiky\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">v\u00fdlet do pr\u00edrody<\/span><\/a>.<\/li>\n\n\n\n<li>Sna\u017ete sa denne spa\u0165 aspo\u0148 7 &#8211; 8 hod\u00edn.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e v\u00e1s zauj\u00edma, \u010do \u010fal\u0161ie m\u00f4\u017ee sp\u00f4sobi\u0165 stres, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/preco-je-pre-nas-stres-nebezpecny-a-ako-ho-znizit\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\"><strong>Pre\u010do je pre n\u00e1s stres nebezpe\u010dn\u00fd a ako ho zn\u00ed\u017ei\u0165?<\/strong><\/span><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/IMG_6851-2-1124x750.jpg\" alt=\"Ako lep\u0161ie zvl\u00e1da\u0165 stres?\" class=\"wp-image-337239\" width=\"843\" height=\"563\" title=\"Ako lep\u0161ie zvl\u00e1da\u0165 stres?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_6851-2-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_6851-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_6851-2-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_6851-2-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"8-nadvaha-alebo-nezdrave-navyky\"><span class=\"ez-toc-section\" id=\"8_Nadvaha_alebo_nezdrave_navyky\"><\/span>8. Nadv\u00e1ha alebo nezdrav\u00e9 n\u00e1vyky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nadv\u00e1ha predstavuje nadmern\u00fa z\u00e1\u0165a\u017e pre cel\u00fd pohybov\u00fd apar\u00e1t. Okrem bo\u013eav\u00fdch <a href=\"https:\/\/gymbeam.sk\/blog\/ako-si-vybrat-najlepsiu-klbovu-vyzivu\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">k\u013abov<\/span> <\/a>sa tak m\u00f4\u017ee prejavi\u0165 aj boles\u0165ou chrbta. Naj\u010dastej\u0161ie sa m\u00f4\u017eete stretn\u00fa\u0165 s pre\u0165a\u017een\u00edm bedrovej chrbtice a boles\u0165ou chrbta v kr\u00ed\u017eoch. <strong>V tom pr\u00edpade je d\u00f4le\u017eit\u00e9 sa zamera\u0165 na prim\u00e1rnu pr\u00ed\u010dinu a za\u010da\u0165 pozvo\u013ena <a href=\"https:\/\/gymbeam.sk\/blog\/jednoduche-zaklady-chudnutia-budete-prekvapeni-co-je-naozaj-dolezite\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">chudn\u00fa\u0165<\/span><\/a>.<\/strong> Nemus\u00edte kv\u00f4li tomu hne\u010f dr\u017ea\u0165 pr\u00edsnu di\u00e9tu a \u00faplne prekopa\u0165 svoj \u017eivot. Sta\u010d\u00ed, ke\u010f budete robi\u0165 postupn\u00e9 men\u0161ie zmeny v <a href=\"https:\/\/gymbeam.sk\/blog\/vzorovy-jedalnicek-a-krabickova-dieta-na-2000-kcal\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">jed\u00e1lni\u010dku<\/span> <\/a>a prid\u00e1te pravideln\u00fd pohyb. Ke\u010f si potom postr\u00e1\u017eite aj dostato\u010dn\u00fd odpo\u010dinok a starostlivos\u0165 venujete aj psychick\u00e9mu zdraviu, v\u00fdsledky sa dostavia. <span style=\"color: #ff6600;\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ur\u010dit\u00fd podiel viny na bolesti chrbta m\u00f4\u017eu nies\u0165 aj nezdrav\u00e9 n\u00e1vyky.<\/strong> Ako u\u017e viete, pohybov\u00e9mu apar\u00e1tu neprospieva nedostatok pohybu. Nezdrav\u00e1, vysoko kalorick\u00e1 strava potom m\u00f4\u017ee vies\u0165 k nadv\u00e1he a\u017e obezite. Neblah\u00fd vplyv m\u00e1 tie\u017e sp\u00e1nok na pr\u00edli\u0161 m\u00e4kkom \u010di tvrdom matraci, nevhodn\u00e1 obuv (vysok\u00e9 podp\u00e4tky) alebo napr\u00edklad \u010dast\u00e9 nosenie \u0165a\u017ekej kabelky. <span style=\"color: #ff6600;\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"ako-zlepsit-kazdodenne-navyky-pre-zdravy-chrbat\">Ako zlep\u0161i\u0165 ka\u017edodenn\u00e9 n\u00e1vyky pre zdrav\u00fd chrb\u00e1t?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zamerajte sa na zdrav\u0161\u00ed jed\u00e1lni\u010dek s dostatkom v\u0161etk\u00fdch d\u00f4le\u017eit\u00fdch \u017eiv\u00edn.<\/li>\n\n\n\n<li>Pravidelne \u0161portujte a na\u0165ahujte sa.<\/li>\n\n\n\n<li>Sna\u017ete sa obmedzi\u0165 nosenie top\u00e1nok s vysok\u00fdmi podp\u00e4tkami.<\/li>\n\n\n\n<li>K\u00fapte si na spanie kvalitn\u00fd matrac, ktor\u00fd bude dostato\u010dnou oporou pre v\u00e1\u0161 chrb\u00e1t.<\/li>\n\n\n\n<li>Namiesto kabelky si rad\u0161ej k\u00fapte elegantn\u00fd batoh.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa sna\u017e\u00edte schudn\u00fa\u0165 a zauj\u00edma v\u00e1s, na \u010do sa zamera\u0165, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\"><strong>Kalorick\u00fd deficit: Ako chudn\u00fa\u0165 a ma\u0165 aj svoj vlastn\u00fd \u017eivot?<\/strong><\/span><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/image00005-1124x820.jpeg\" alt=\"\u010co chrbtu prospieva?\" class=\"wp-image-337255\" width=\"843\" height=\"615\" title=\"\u010co chrbtu prospieva?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/image00005-1124x820.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/image00005-400x292.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/image00005-1536x1121.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/image00005-2048x1495.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"9-prechladnutie\"><span class=\"ez-toc-section\" id=\"9_Prechladnutie\"><\/span>9. Prechladnutie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tie\u017e v\u00e1m rodi\u010dia st\u00e1le hovorili (alebo e\u0161te hovoria), nech si chr\u00e1nite chrb\u00e1t pred prechladnut\u00edm? Ak ste ich po\u010d\u00favali, mo\u017eno ste sa ochr\u00e1nili pred nepr\u00edjemnou boles\u0165ou chrbtov\u00fdch svalov. <strong>N\u00edzka teplota toti\u017e typicky vedie k stiahnutiu ciev a men\u0161iemu prekrveniu svalov.<\/strong> Tie potom m\u00f4\u017eu stuhn\u00fa\u0165 a stan\u00fa sa o dos\u0165 n\u00e1chylnej\u0161ie na natiahnutie alebo in\u00e9 zranenia. Preto sa tie\u017e pred tr\u00e9ningom typicky odpor\u00fa\u010da svaly rozohria\u0165. <span style=\"color: #ff6600;\">[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"ako-zabranit-prechladnutiu-chrbta\">Ako zabr\u00e1ni\u0165 prechladnutiu chrbta?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V\u017edy sa obliekajte pod\u013ea aktu\u00e1lnej teploty.<\/li>\n\n\n\n<li>Pri chladnej\u0161ej teplote pou\u017e\u00edvajte <a href=\"https:\/\/gymbeam.sk\/damska-mikina-zipper-hoodie-black-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">mikiny<\/a>, ktor\u00e9 udr\u017eia v\u00e1\u0161 chrb\u00e1t v teple.<\/li>\n\n\n\n<li>Pou\u017e\u00edvajte <a href=\"https:\/\/gymbeam.sk\/pansky-funkcny-top-infinity-iii-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">funk\u010dn\u00e9 oble\u010denie<\/span><\/a>, ktor\u00e9 sa postar\u00e1 o efekt\u00edvny odvod potu.<\/li>\n\n\n\n<li>Na tr\u00e9ningu ocen\u00edte aj <a href=\"https:\/\/gymbeam.sk\/bedrovy-neoprenovy-pas-simple-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">neopr\u00e9nov\u00fd p\u00e1s<\/span><\/a>, ktor\u00fd ochr\u00e1ni va\u0161e bedr\u00e1 pred prechladnut\u00edm.<\/li>\n\n\n\n<li>Ak ste vonku a f\u00faka vietor, vyu\u017eite ide\u00e1lne <a href=\"https:\/\/gymbeam.sk\/damska-bunda-stormbreaker-strix.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">bundu<\/span><\/a>, ktor\u00fa nepref\u00fakne a je z funk\u010dn\u00e9ho a nepremokav\u00e9ho materi\u00e1lu.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"10-bolest-chrbta-pri-menstruacii\"><span class=\"ez-toc-section\" id=\"10_Bolest_chrbta_pri_menstruacii\"><\/span>10. Boles\u0165 chrbta pri men\u0161tru\u00e1cii<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V obdob\u00ed men\u0161tru\u00e1cie \u017eeny tie\u017e \u010dasto za\u017e\u00edvaj\u00fa nepr\u00edjemn\u00fa boles\u0165 chrbta v bedrovej oblasti a v kr\u00ed\u017eoch. M\u00f4\u017eu za to najm\u00e4 horm\u00f3ny (prostagland\u00edny), ktor\u00e9 vyvol\u00e1vaj\u00fa kontrakcie svaloviny maternice. Tie potom m\u00f4\u017eu by\u0165 tak\u00e9 siln\u00e9, \u017ee ich c\u00edti\u0165 aj v oblasti chrbta a brucha. Na\u0161\u0165astie existuj\u00fa sp\u00f4soby, ktor\u00e9 u\u013eah\u010dia zvl\u00e1dnutie tejto \u010dasti cyklu. Patr\u00ed medzi ne dodr\u017eiavanie<a href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\"> z\u00e1sad zdrav\u00e9ho jed\u00e1lni\u010dka<\/span><\/a>, ktor\u00fd pom\u00f4\u017ee s pr\u00edjmom v\u0161etk\u00fdch \u017eiv\u00edn d\u00f4le\u017eit\u00fdch na udr\u017eanie hormon\u00e1lneho zdravia. Potom by ste nemali zab\u00fada\u0165 ani na pohyb a dostato\u010dn\u00fd odpo\u010dinok. [18]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"ako-znizit-bolest-chrbta-pri-menstruacii\">Ako zn\u00ed\u017ei\u0165 boles\u0165 chrbta pri men\u0161tru\u00e1cii?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>S uvo\u013enen\u00edm bolesti v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 <strong>tepl\u00e1 sprcha.<\/strong><\/li>\n\n\n\n<li><strong>Vysk\u00fa\u0161ajte \u013eahk\u00fa mas\u00e1\u017e chrbta<\/strong>, napr\u00edklad pomocou <a href=\"https:\/\/gymbeam.sk\/masazna-pistol-vi-black-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">mas\u00e1\u017enej pi\u0161tole<\/span><\/a> nastavenej na n\u00edzku intenzitu.<\/li>\n\n\n\n<li><strong>Uvarte si bylinkov\u00fd \u010daj.<\/strong> Vhodn\u00fd je feniklov\u00fd, m\u00e4tov\u00fd, harman\u010dekov\u00fd alebo alchemilkov\u00fd.<\/li>\n\n\n\n<li><strong>Vysk\u00fa\u0161ajte <a href=\"https:\/\/gymbeam.sk\/pink-balance-beastpink.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">komplexn\u00e9 doplnky<\/span><\/a><\/strong> stravy na podporu hormon\u00e1lneho zdravia \u017eien.<\/li>\n\n\n\n<li>Po\u010das va\u0161ich dn\u00ed <strong>zv\u00fd\u0161te pr\u00edjem <span style=\"color: #ff6600;\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/magnezium\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">hor\u010d\u00edka<\/a><\/span>, <a href=\"https:\/\/gymbeam.sk\/vitamin-b-complex-forte-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">vitam\u00ednov skupiny B<\/span><\/a> a <a href=\"https:\/\/gymbeam.sk\/zinok\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">zinku<\/span><\/a><\/strong>, ktor\u00e9 m\u00f4\u017eu s nepr\u00edjemn\u00fdmi pr\u00edznakmi men\u0161tru\u00e1cie tie\u017e pom\u00f4c\u0165.<\/li>\n\n\n\n<li><strong>Sk\u00faste zosta\u0165 akt\u00edvny.<\/strong> Cho\u010fte na prech\u00e1dzku, \u013eahko sa pretiahnite alebo si zacvi\u010dte jogu. <span style=\"color: #ff6600;\">[18 \u2013 19]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"co-si-z-toho-vziat\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Boles\u0165 chrbta nemus\u00ed sp\u00f4sobi\u0165 len ak\u00fatny \u00faraz na tr\u00e9ningu alebo inde. \u010castej\u0161ou pr\u00ed\u010dinou s\u00fa <strong>dlhodobo nezdrav\u00e9 n\u00e1vyky, ako je zl\u00e9 dr\u017eanie tela, nedostatok pohybu <\/strong>alebo pre\u0165a\u017eovanie ur\u010dit\u00fdch svalov. Pom\u00f4c\u0165 m\u00f4\u017ee napr\u00edklad zmena dr\u017eania tela pri pr\u00e1ci na po\u010d\u00edta\u010di, <strong>pravideln\u00e9 cvi\u010denie, pre\u0165ahovanie a posil\u0148ovanie oslaben\u00fdch svalov.<\/strong> V pr\u00edpade nadv\u00e1hy je vhodn\u00e9 za\u010da\u0165 pozvo\u013ena chudn\u00fa\u0165, a zn\u00ed\u017ei\u0165 tak z\u00e1\u0165a\u017e pre chrbticu, \u010do m\u00f4\u017ee tie\u017e u\u013eavi\u0165 od bolesti chrbta. V neposlednom rade potom hr\u00e1 d\u00f4le\u017eit\u00fa \u00falohu kvalita matraca, ktor\u00fd by mala by\u0165 chrbtu dostato\u010dnou oporou.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bol pre v\u00e1s tento \u010dl\u00e1nok pr\u00ednosn\u00fd? Zdie\u013eajte ho aj so svojimi priate\u013emi, a pom\u00f4\u017ete tak od bo\u013eav\u00e9ho chrbta aj im.<\/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\/yoga-and-pilates\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tYoga and pilates\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Boles\u0165 chrbta \u010dasto sp\u00f4sobuje nedostatok pohybu, zl\u00e9 dr\u017eanie tela alebo svalov\u00e9 dysbalancie. Ako to napravi\u0165 a zbavi\u0165 sa bolesti chrbta?<\/p>\n","protected":false},"author":129,"featured_media":337138,"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":[7],"tags":[6111,6160,6069,6082],"filter_section":[],"filter_attribute":[13888,13886],"class_list":{"0":"post-340107","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-chrbat","9":"tag-stres","10":"tag-zdravie","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-sport-a-cvicenie-lifestyle","13":"filter_attribute-zdravie-lifestyle","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Boles\u0165 chrbta: 10 naj\u010dastej\u0161\u00edch pr\u00ed\u010din a rie\u0161en\u00ed, ako sa jej zbavi\u0165 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Pre\u010do bol\u00ed chrb\u00e1t? Zl\u00e9 dr\u017eanie tela a nedostatok pohybu sp\u00f4sobuje boles\u0165 medzi lopatkami a bedrovej chrbtice. Ak\u00fd liek na boles\u0165 chrbta? Pom\u00f4c\u0165 m\u00f4\u017ee napr\u00edklad cvi\u010denie.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/8-zlozvykov-ktore-sposobuju-bolest-chrbta\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Boles\u0165 chrbta: 10 naj\u010dastej\u0161\u00edch pr\u00ed\u010din a rie\u0161en\u00ed, ako sa jej zbavi\u0165 - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Pre\u010do bol\u00ed chrb\u00e1t? Zl\u00e9 dr\u017eanie tela a nedostatok pohybu sp\u00f4sobuje boles\u0165 medzi lopatkami a bedrovej chrbtice. Ak\u00fd liek na boles\u0165 chrbta? 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