{"id":342040,"date":"2022-03-02T14:56:04","date_gmt":"2022-03-02T13:56:04","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=342040"},"modified":"2022-10-24T11:31:37","modified_gmt":"2022-10-24T09:31:37","slug":"bolecine-v-hrbtu-10-najpogostejsih-vzrokov-in-resitev-kako-se-jih-znebiti","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/bolecine-v-hrbtu-10-najpogostejsih-vzrokov-in-resitev-kako-se-jih-znebiti\/","title":{"rendered":"Bole\u010dine v hrbtu: 10 najpogostej\u0161ih vzrokov in re\u0161itev kako se jih znebiti"},"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\/bolecine-v-hrbtu-10-najpogostejsih-vzrokov-in-resitev-kako-se-jih-znebiti\/#10_najpogostejsih_vzrokov_za_bolecine_v_hrbtu_in_njihovo_obvladovanje\" title=\"10 najpogostej\u0161ih vzrokov za bole\u010dine v hrbtu in njihovo obvladovanje\">10 najpogostej\u0161ih vzrokov za bole\u010dine v hrbtu in njihovo obvladovanje<\/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\/bolecine-v-hrbtu-10-najpogostejsih-vzrokov-in-resitev-kako-se-jih-znebiti\/#1_Slaba_drza\" title=\"1. Slaba dr\u017ea\">1. Slaba dr\u017ea<\/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\/bolecine-v-hrbtu-10-najpogostejsih-vzrokov-in-resitev-kako-se-jih-znebiti\/#2_Pomanjkanje_vadbe\" title=\"2. Pomanjkanje vadbe\">2. Pomanjkanje vadbe<\/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\/bolecine-v-hrbtu-10-najpogostejsih-vzrokov-in-resitev-kako-se-jih-znebiti\/#3_Preobremenitev_ali_poskodba_pri_sportu\" title=\"3. Preobremenitev ali po\u0161kodba pri \u0161portu\">3. Preobremenitev ali po\u0161kodba pri \u0161portu<\/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\/bolecine-v-hrbtu-10-najpogostejsih-vzrokov-in-resitev-kako-se-jih-znebiti\/#4_Prevec_obremenitev_na_eni_strani_telesa\" title=\"4. Preve\u010d obremenitev na eni strani telesa\">4. Preve\u010d obremenitev na eni strani telesa<\/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\/bolecine-v-hrbtu-10-najpogostejsih-vzrokov-in-resitev-kako-se-jih-znebiti\/#5_Misicno_neravnovesje_v_obliki_spodnjega_ali_zgornjega_kriznega_sindroma\" title=\"5. Mi\u0161i\u010dno neravnovesje v obliki spodnjega ali zgornjega kri\u017enega sindroma\">5. Mi\u0161i\u010dno neravnovesje v obliki spodnjega ali zgornjega kri\u017enega sindroma<\/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\/bolecine-v-hrbtu-10-najpogostejsih-vzrokov-in-resitev-kako-se-jih-znebiti\/#6_Bolezen_hrbta\" title=\"6. Bolezen hrbta\">6. Bolezen hrbta<\/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\/bolecine-v-hrbtu-10-najpogostejsih-vzrokov-in-resitev-kako-se-jih-znebiti\/#7_Prevec_stresa\" title=\"7. Preve\u010d stresa\">7. Preve\u010d stresa<\/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\/bolecine-v-hrbtu-10-najpogostejsih-vzrokov-in-resitev-kako-se-jih-znebiti\/#8_Prekomerna_teza_in_nezdrave_navade\" title=\"8. Prekomerna te\u017ea in nezdrave navade\">8. Prekomerna te\u017ea in nezdrave navade<\/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\/bolecine-v-hrbtu-10-najpogostejsih-vzrokov-in-resitev-kako-se-jih-znebiti\/#9_Hladno_vreme\" title=\"9. Hladno vreme\">9. Hladno vreme<\/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\/bolecine-v-hrbtu-10-najpogostejsih-vzrokov-in-resitev-kako-se-jih-znebiti\/#10_Bolecine_v_hrbtu_med_menstruacijo\" title=\"10. Bole\u010dine v hrbtu med menstruacijo\">10. Bole\u010dine v hrbtu med menstruacijo<\/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.si\/blog\/bolecine-v-hrbtu-10-najpogostejsih-vzrokov-in-resitev-kako-se-jih-znebiti\/#Kaj_si_velja_zapomniti\" title=\"Kaj si velja zapomniti?\">Kaj si velja zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Bole\u010dine v hrbtu med lopaticami ali v ledvenem delu hrbtenice so nekaj, s \u010dimer se v \u017eivljenju sre\u010da skoraj vsak. \u010ce ste se \u017ee spopadali z bole\u010dinami, boste lahko zagotovo potrdili, da so<strong> vsak gib in vsakodnevna opravila zelo neprijetna<\/strong>. Zato je pomembno poznati najpogostej\u0161e vzroke teh te\u017eav in poiskati na\u010dine za njihovo prepre\u010devanje. Pogosto to sploh ni te\u017eko in morate narediti le majhne spremembe v svoji dr\u017ei, gibanju in splo\u0161nem \u017eivljenjskem slogu.<\/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\"><span class=\"ez-toc-section\" id=\"10_najpogostejsih_vzrokov_za_bolecine_v_hrbtu_in_njihovo_obvladovanje\"><\/span>10 najpogostej\u0161ih vzrokov za bole\u010dine v hrbtu in njihovo obvladovanje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bole\u010dine v hrbtu se obi\u010dajno pojavijo v prsnem in ledvenem delu hrbtenice. Morda pa ste imeli podobne bole\u010dine nekoliko vi\u0161je, v vratnem delu hrbtenice. Kaj se pravzaprav skriva za bole\u010dinami v hrbtu? Obstaja ve\u010d vzrokov, ki lahko spro\u017eijo te te\u017eave.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pogosto je kriv \u017eivljenjski slog<\/strong>. V sodobni dru\u017ebi je vzrok nezadostno gibanje, slaba dr\u017ea pri sedenju za ra\u010dunalnikom, visoka stopnja stresa in drugi dejavniki, ki \u0161kodujejo hrbtu.<\/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\"><span class=\"ez-toc-section\" id=\"1_Slaba_drza\"><\/span>1. Slaba dr\u017ea<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dr\u017ea, ko stojite, sedite ali trenirate ima velik vpliv na zdravje hrbta. \u010ce je bolj verjetno, da boste le\u017eali \u010dez mizo ali sedeli v polo\u017eajih, ki so bolj primerni za te\u010daj joge, to ni ravno idealno za va\u0161 hrbet. Niste robot, zato je normalno, da ne morete ve\u010d ur sedeti v enem polo\u017eaju. Ne pozabite pa, da se morate <strong>dr\u017eati vsaj osnovnih pravil pravilne dr\u017ee.<\/strong> Posledi\u010dno se lahko postopoma znebite bole\u010din v spodnjem delu hrbta, bokih ali drugih delih hrbta. <span style=\"color: #ff6600\">[1-2]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/iStock-187491090-1124x749.jpg\" alt=\"Slaba dr\u017ea med sedenjem\" class=\"wp-image-337166\" width=\"843\" height=\"562\" title=\"Slaba dr\u017ea med sedenjem\" 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><\/div>\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\">\n<h3 class=\"wp-block-heading\">Kako dose\u010di pravilno dr\u017eo, ko stojite?<\/h3>\n\n\n\n<ul class=\"wp-block-list\" id=\"block-7bbce40b-ef39-40de-96a3-82e2579b1daf\"><li>Stojte vzravnano. Predstavljajte si, da skozi va\u0161e telo poteka vrv in jo nekdo vle\u010de navzgor.<\/li><li>Poskusite imeti poravnana u\u0161esa, ramena, boke, kolena in gle\u017enje.<\/li><li>Ramena in lopatice povlecite rahlo nazaj in navzdol.<\/li><li>Roke naj spro\u0161\u010deno visijo ob telesu<\/li><li>Rahlo upognite kolena.<\/li><li>Noge postavite v \u0161irino bokov.<\/li><li>Te\u017eo enakomerno porazdelite na stopala.<\/li><\/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\">Kako dose\u010di pravilno dr\u017eo pri sedenju in delu za ra\u010dunalnikom?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Ne upogibajte ali nagibajte glave.<\/li><li>Poskusite imeti poravnana u\u0161esa, ramena in boke.<\/li><li>Ne upogibajte hrbta.<\/li><li>Osredoto\u010dite se na ohranjanje naravne krivulje hrbta (nevtralen polo\u017eaj).<\/li><li>Monitor naj bo v vi\u0161ini va\u0161ih o\u010di.<\/li><li>Ramena in lopatice povlecite rahlo nazaj in navzdol.<\/li><li>Komolce upognite pod kotom pribli\u017eno 90\u00b0.<\/li><li>Stegna in kolena naj bodo ravna ali nekoliko pod nivojem bokov.<\/li><li>Noge imejte ravno na tleh.<\/li><li>Vzemite si aktivne odmore. Sprehodite se ali naredite rahlo raztezanje.<\/li><\/ul>\n<\/div>\n<\/div>\n\n\n\n<p>Nekateri dejavniki, na primer vrsta stola ali vi\u0161ina mize, so morda zunaj va\u0161ega nadzora. \u010ce ne nameravate kupiti novega pohi\u0161tva, se poskusite vsaj osredoto\u010diti na druga pravila dr\u017ee, ki jih lahko poskusite takoj.<strong> V primeru, da imate veliko<\/strong> <strong><a href=\"https:\/\/gymbeam.si\/zoga-za-fitnes-fitball-85-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Fit Ball<\/a><\/strong>, jo lahko nekaj \u010dasa uporabljate namesto stola. Z nenehnim ravnote\u017ejem na njej boste vklju\u010dili ve\u010d mi\u0161ic, ki sodelujejo pri ohranjanju pokon\u010dne dr\u017ee. Vsekakor pa ni priporo\u010dljivo sedeti na njej ve\u010d ur.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za ve\u010d nasvetov, ki vam bodo pomagali, da se znebite bole\u010din v hrbtu zaradi nepravilnega sedenja, si preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/7-nasvetov-kako-prelisiciti-bolecine-v-hrbtu-ki-jih-povzroca-dolgotrajno-sedenje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">7 nasvetov, kako prelisi\u010diti bole\u010dine v hrbtu, ki jih povzro\u010da dolgotrajno sedenje<\/a>.<\/strong><\/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\/2022\/01\/iStock-1346931517-1124x749.jpg\" alt=\"Kako pravilno sedeti za ra\u010dunalnikom?\" class=\"wp-image-337186\" width=\"843\" height=\"562\" title=\"Kako pravilno sedeti za ra\u010dunalnikom?\" 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><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Pomanjkanje_vadbe\"><\/span>2. Pomanjkanje vadbe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Neskon\u010dne ure pre\u017eivete sede za mizo, vo\u017enji v avtomobilu ali gledanju televizijskih oddaj z udobnega kav\u010da, vsekakor niso dobre za va\u0161 hrbet in splo\u0161no zdravje. Lahko povzro\u010di bole\u010dine v hrbtu v spodnjem ali prsnem delu hrbtenice. <strong>Zato je pomembno, da svoj odmor nadomestite s \u0161portom in vadbo.<\/strong> Le tako lahko prepre\u010dimo oslabitev mi\u0161ic, poslab\u0161anje njihovega delovanja in druge negativne spremembe, ki se lahko ka\u017eejo v togosti in bole\u010dinah v hrbtu. \u010ce \u0161e vedno i\u0161\u010dete zdravilo za bole\u010dine v hrbtu, je ustrezna vadba morda pravilen odgovor.<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\">Kako vaditi za zdrav hrbet?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Skoraj vsaka vrsta \u0161porta je dobra za hrbet, \u010de se izvaja pravilno. Zato izberite dejavnost, v kateri boste dolgoro\u010dno u\u017eivali.<\/li><li>Ukvarjajte se z izbrano dejavnostjo (<a href=\"https:\/\/gymbeam.si\/blog\/kako-hitro-shujsati-s-hojo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hoja<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/kako-zaceti-teci-preprost-vodic-za-popolne-zacetnike\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tek<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/pridite-v-formo-s-temi-12-vajami-z-lastno-telesno-tezo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">trening z ute\u017emi<\/a>) najmanj 150 minut na teden. Za vi\u0161jo intenzivnost (<a href=\"https:\/\/gymbeam.si\/blog\/klasicna-kardio-ali-hiit-vadba-katera-bolje-topi-mascobe\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">HIIT<\/a>) zadostuje najmanj 75 minut.<\/li><li>Vsaj dvakrat na teden krepite mi\u0161ice celega telesa.<\/li><li>Raztegnite se in naredite vaje za sprostitev celotne dol\u017eine va\u0161e hrbtenice.<\/li><li>Osredoto\u010dite se na krepitev hrbtnih mi\u0161ic in globokega stabilizacijskega sistema hrbtenice, ki ga morda poznate kot &nbsp;sredi\u0161\u010de telesa, jedro. To pomaga pri pravilni dr\u017ei.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U\u010dinkovite vaje za sprostitev hrbta lahko najdete tudi v na\u0161em \u010dlanku<strong> <a href=\"https:\/\/gymbeam.si\/blog\/20-vaj-za-hrbet-ki-vam-bodo-pomagale-pri-bolecinah-v-hrbtu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">20 vaj za laj\u0161anje bole\u010din v hrbtu<\/a><\/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\"><span class=\"ez-toc-section\" id=\"3_Preobremenitev_ali_poskodba_pri_sportu\"><\/span>3. Preobremenitev ali po\u0161kodba pri \u0161portu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Morda ste to tudi \u017ee sami izkusili. Med vadbo vam gre odli\u010dno in se vam zdi, da zmorete ve\u010d, zato dodajate ve\u010d te\u017ee in kljub vsej evforiji pozabite paziti na pravilno tehniko. <strong>V nekem trenutku lahko to povzro\u010di bole\u010do po\u0161kodbo<\/strong>, ki vas za nekaj dni ali tednov umakne iz igre. Po\u0161kodbe hrbta se lahko zgodijo tudi, ko se nenadoma premaknete, na primer, ko vam soigralec med ko\u0161arkarsko tekmo nepri\u010dakovano poda \u017eogo. Bole\u010dine v hrbtu pa se lahko pojavijo po dalj\u0161em \u010dasovnem obdobju, na primer zaradi dolgotrajne nepravilne tehnike pri teku ali vadbi. <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\">Kdaj k zdravniku zaradi bole\u010din v hrbtu zaradi \u0161porta?<\/h3>\n\n\n\n<p>\u010ce \u010dutite <strong>ostro bole\u010dino v hrbtu, ki se stopnjuje in ne izgine<\/strong> niti med mirovanjem, razmislite o obisku zdravnika. Enako velja, \u010de je po\u0161kodovano obmo\u010dje oteklo, rde\u010de, mi\u0161ica je nenaravno skr\u010dena in imate povi\u0161ano telesno temperaturo. \u010ce vam po\u0161kodba onemogo\u010da vsakodnevne aktivnosti, obvezno obi\u0161\u010dite zdravnika.<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\">Kako prepre\u010diti po\u0161kodbe hrbta med vadbo?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Pred vadbo se vedno <strong>ogrejte in raztegnite.<\/strong><\/li><li>Pri vadbi je <strong>pravilna tehnika<\/strong> vedno na prvem mestu. \u0160ele nato pride do izbire obremenitve oziroma hitrosti vadbe.<\/li><li>Med vadbo z ute\u017emi<strong> lahko uporabite <a href=\"https:\/\/gymbeam.si\/fitnes-pas-arnold-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vadbeni pas<\/a><\/strong>, na primer za po\u010depe in mrtve dvige. Pas vam bo pomagal okrepiti sredino telesa in spodnji del hrbta ter pove\u010dati za\u0161\u010dito pred po\u0161kodbami.<\/li><li>\u010ce med vadbo ob\u010dutite nenavadne bole\u010dine v hrbtu (kolku, med lopaticami), zmanj\u0161ajte obremenitev, spremenite polo\u017eaj telesa ali izvajajte druge vaje, ki vam ne bodo povzro\u010dale bole\u010din. \u010ce bole\u010dina ne mine, morate vadbo takoj prekiniti.<\/li><li>Ne pozabite na <a href=\"https:\/\/gymbeam.si\/blog\/kako-hitro-zaspati-preizkusite-te-preproste-nasvete-za-boljsi-spanec\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">po\u010ditek<\/a>, zadostno <a href=\"https:\/\/gymbeam.si\/blog\/kako-podpreti-regeneracijo-z-masazno-pistolo-in-drugimi-orodji\/\" class=\"ek-link\">regeneracijo<\/a> in <a href=\"https:\/\/gymbeam.si\/blog\/kako-hitro-zaspati-preizkusite-te-preproste-nasvete-za-boljsi-spanec\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">spanje<\/a>. Utrujeno telo je veliko bolj dovzetno za po\u0161kodbe. Zato namesto treninga naredite raztezanje, odpravite se na sprehod ali plavanje.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se spra\u0161ujete, kaj storiti, ko se med vadbo po\u0161kodujete in kako lo\u010diti med razli\u010dnimi po\u0161kodbami, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kaj-storiti-z-nategnjeno-ali-pretrgano-misico-in-kako-lociti-poskodbo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kaj storiti z nategnjeno ali pretrgano mi\u0161ico in kako lo\u010diti po\u0161kodbo?<\/a><\/strong><\/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\/2022\/01\/IMG_9597-1124x749.jpg\" alt=\"Vaje za zdrav hrbet\" class=\"wp-image-337203\" width=\"843\" height=\"562\" title=\"Vaje za zdrav hrbet\" 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><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Prevec_obremenitev_na_eni_strani_telesa\"><\/span>4. Preve\u010d obremenitev na eni strani telesa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vzrok za bole\u010dino v hrbtu je lahko tudi telesna obremenitev pri delu. Delavci v skladi\u0161\u010dih, gradbeniki, frizerji, kuharji in natakarji, ki ves dan pre\u017eivijo na nogah, zagotovo poznajo ta ob\u010dutek. Naslednja prakti\u010dna priporo\u010dila so lahko v pomo\u010d. <span style=\"color: #ff6600\">[6-8]<\/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\">Kako ohraniti zdrav hrbet pri fizi\u010dno zahtevnem delu?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Med delom bodite maksimalno pozorni na <strong>pravilno dr\u017eo.<\/strong><\/li><li>Pri dvigovanju te\u017ekih predmetov ne <strong>upogibajte hrbta.<\/strong><\/li><li>\u010ce je mogo\u010de, naredite <strong>kratke odmore za raztezanje.<\/strong><\/li><li>\u010ce je mogo\u010de, zamenjajte polo\u017eaje, v katerih delate (sedite in stojite).<\/li><li>Poskusite najti telesno dejavnost, ki vam bo pomagala kompenzirati enostransko gibanje pri delu. Plavanje, joga, posebne vaje za raztezanje hrbta ali samomasa\u017ea z <a href=\"https:\/\/gymbeam.si\/valj-za-vadbo-fitness-foam-roller-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">valj\u010dkom<\/a> ali <a href=\"https:\/\/gymbeam.si\/masazna-pistola-vi-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">masa\u017eno pi\u0161tolo<\/a> lahko delajo \u010dude\u017ee.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o masa\u017enih orodjih, ki lahko pomagajo sprostiti utrujene mi\u0161ice po delu, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-podpreti-regeneracijo-z-masazno-pistolo-in-drugimi-orodji\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako podpreti regeneracijo z masa\u017eno pi\u0161tolo in drugimi orodji?<\/a><\/strong><\/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\"><span class=\"ez-toc-section\" id=\"5_Misicno_neravnovesje_v_obliki_spodnjega_ali_zgornjega_kriznega_sindroma\"><\/span>5. Mi\u0161i\u010dno neravnovesje v obliki spodnjega ali zgornjega kri\u017enega sindroma<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zgornja (UCS) ali spodnja (LCS) kri\u017ena bole\u010dina v hrbtu je lahko tudi vir bole\u010dine v hrbtu. Slednje je pogosta posledica nepravilne dr\u017ee pri sedenju ali stoje. Obi\u010dajno se pojavi, <strong>ko ena mi\u0161ica prevzame funkcijo druge.<\/strong> To lahko nato povzro\u010di preobremenitev (zategnjenost) in oslabitev drugih mi\u0161ic zaradi neaktivnosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poseben primer UCS je preobremenitev (zategnjenost) zgornjega trapeza, sternokleidomastoidne mi\u0161ice in pectoralis major(velika prsna mi\u0161ica). Spodnji in srednji del trapeza, globoki cervikalni fleksorji glave in vratu, ter medlopati\u010dne mi\u0161ice so oslabljene. To se obi\u010dajno <strong>ka\u017ee z nagibanjem glave naprej, nenormalnim zaokro\u017eenjem zgornjega dela hrbta, vle\u010denjem ramen navzgor, ter rotacijo ali abdukcijo lopatic.<\/strong> <span style=\"color: #ff6600\">[9-12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri LCS je zategnjenost fleksorjev kolka in ledvenih ekstenzorjev. Mi\u0161ice zadnjice, trebuha in jedra so oslabljene. To obi\u010dajno <strong>povzro\u010di spremembo polo\u017eaja medenice<\/strong> (nagib medenice) in <strong>pove\u010dano upogibanje bokov (lumbalna hiperlordoza).<\/strong> To pogosto povzro\u010di preobremenitev ledvene hrbtenice in pove\u010dan pritisk na sklepe kolkov, kar ima za posledico nepravilno dr\u017eo in vzorce hoje. <span style=\"color: #ff6600\">[9-12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vse to vodi v slabo dr\u017eo, ki se lahko <strong>negativno ka\u017ee v nepravilni hoji, slabi tehniki vadbe in celotnih mi\u0161i\u010dno-skeletnih bole\u010dinah.<\/strong> Pojav kri\u017enega sindroma je najbolje prepre\u010diti s pravilno dr\u017eo, redno vadbo in raztezanjem. <span style=\"color: #ff6600\">[9-12]<\/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\">Kaj storiti s sindromom zgornjega ali spodnjega kri\u017ea?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Za ULCS vklju\u010dite raztezne vaje za prsne mi\u0161ice, trapez in vratno hrbtenico.<\/li><li>Pri UCS se osredoto\u010dite na kompleksno krepitev &nbsp;hrbtnih mi\u0161ic, vklju\u010dno s tistimi na lopaticah.<\/li><li>Pri LCS delajte na spro\u0161\u010danju in pove\u010danju obsega gibanja v sklepu kolkov, ter poskusite raztegniti tudi spodnji del hrbta,&nbsp;ter sprednji in zadnji del stegen.<\/li><li>V primeru LCS se osredoto\u010dite na krepitev jedra telesa in &nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/pridobite-trdno-in-izoblikovano-zadnjico-brez-utezi-poskusite-vadbo-s-trakom-za-krepitev-misic\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">glutealnih mi\u0161ic.<\/a><\/li><li>Bodite maksimalno pozorni na pravilno dr\u017eo, ko sedite in stojite.<\/li><li>Izku\u0161en fizioterapevt lahko diagnosticira specifi\u010dno te\u017eavo in vam pomaga pri ustrezni re\u0161itvi.<\/li><\/ul>\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\/2022\/01\/DSC01944-1124x751.jpg\" alt=\"Kaj storiti glede bole\u010din v hrbtu?\" class=\"wp-image-337222\" width=\"843\" height=\"563\" title=\"Kaj storiti glede bole\u010din v hrbtu?\" 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><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Bolezen_hrbta\"><\/span>6. Bolezen hrbta<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bole\u010dine v hrbtu se obi\u010dajno lahko znebite v nekaj dneh. <strong>\u010ce pa bole\u010dina vztraja nekaj tednov brez izbolj\u0161anja, je morda v ozadju nekaj resnega<\/strong>. V tem primeru razmislite, ali je \u010das, da obi\u0161\u010dete specialista (ortoped), ki vas lahko celovito pregleda in predlaga ustrezno zdravljenje. <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\">Kdaj k zdravniku z bole\u010dinami v hrbtu?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Bole\u010dina, ki se iz dneva v dan stopnjuje in traja ve\u010d tednov.<\/li><li>Ko zaradi bole\u010dine ne morete opravljati vsakodnevnih dejavnosti, kot so gospodinjska opravila ali slu\u017ebene obveznosti.<\/li><li>V primeru, da bole\u010dina postane neznosna in povzro\u010da slabost, bruhanje ali druge prebavne motnje.<\/li><li>\u010ce imate povi\u0161ano telesno temperaturo.<\/li><li>\u010ce imate te\u017eave pri uporabi strani\u0161\u010da (izguba nadzora nad odvajanjem urina).<\/li><li>Ko imate druge simptome, kot so mravljin\u010denje v okon\u010dinah ali \u0161ibkost in zmanj\u0161ana ob\u010dutljivost.<\/li><\/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\"><span class=\"ez-toc-section\" id=\"7_Prevec_stresa\"><\/span>7. Preve\u010d stresa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prekomerni stres je \u0161e en pogost vzrok za bole\u010dine v hrbtu. Morda ste opazili, da ko ste pod <strong>stresom ali napetostjo, je va\u0161a dr\u017ea spremenjena<\/strong> (sklju\u010dena ramena, zaokro\u017een hrbet). Opazite lahko tudi pove\u010dano mi\u0161i\u010dno napetost. Poleg tega v \u010dasu stresa mnogi ljudje nimajo \u010dasa ali pa pozabijo na redno vadbo in raztezanje. \u010ce k vsemu temu dodamo \u0161e <a href=\"https:\/\/gymbeam.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ko-ne-spite-dovolj\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">te\u017eave s spanjem<\/a>, ki so obi\u010dajno povezane s stresom, ni \u010dudno, saj vse to negativno vpliva na bole\u010dine v hrbtu in splo\u0161no zdravje. <span style=\"color: #ff6600\">[14\u201315]<\/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\">Kako obvladati stres in prepre\u010diti bole\u010dine v hrbtu?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Poi\u0161\u010dite vzrok svojega stresa in ga poskusite odpraviti, \u010de je mogo\u010de.<\/li><li>Poskusite porabiti vsaj nekaj minut na dan za vaje za raztezanje hrbta.<\/li><li>Osredoto\u010dite se na pravilno dr\u017eo.<\/li><li>Preizkusite tehnike meditacije, kot je \u010duje\u010dnost, ki vam bodo pomagale la\u017eje obvladovati zahtevne situacije.<\/li><li>Privo\u0161\u010dite si masa\u017eo, vro\u010do kopel ali pojdite v <a href=\"https:\/\/gymbeam.si\/blog\/savna-in-zdravje-pravilen-pristop-koristi-in-ucinki-na-telo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">savno<\/a>, ki vam bo pomagala pri sprostitvi in prinesla \u0161tevilne druge ugodnosti.<\/li><li>Poi\u0161\u010dite \u010das za sprehod, tek, vadbo ali drugo telesno dejavnost.<\/li><li>Odpravite se na izlet v&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/dobro-dusevno-pocutje-hujsanje-in-izboljsan-spanec-kaksne-so-se-prednosti-uzivanja-na-prostem\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">naravo<\/a>.<\/li><li>Poskusite spati vsaj 7-8 ur na dan.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se spra\u0161ujete, kaj \u0161e lahko povzro\u010di stres, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/dobro-dusevno-pocutje-hujsanje-in-izboljsan-spanec-kaksne-so-se-prednosti-uzivanja-na-prostem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Zakaj je stres nevaren in kako ga zmanj\u0161ati?<\/a><\/strong><\/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\/2022\/01\/IMG_6851-2-1124x750.jpg\" alt=\"Kako bolje obvladati stres?\" class=\"wp-image-337239\" width=\"843\" height=\"563\" title=\"Kako bolje obvladati 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><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Prekomerna_teza_in_nezdrave_navade\"><\/span>8. Prekomerna te\u017ea in nezdrave navade<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prekomerna telesna te\u017ea pretirano obremenjuje celoten mi\u0161i\u010dno-skeletni sistem. Poleg bole\u010dih <a href=\"https:\/\/gymbeam.si\/blog\/kako-izbrati-najboljse-dopolnilo-za-sklepe\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sklepov<\/a> lahko povzro\u010di tudi bole\u010dine v hrbtu. Najpogosteje se lahko pojavi preobremenitev hrbtenice v ledvenem predelu in bole\u010dine v kri\u017eu. <strong>V tem primeru se je pomembno osredoto\u010diti na primarni vzrok in za\u010deti po\u010dasi<\/strong> <a href=\"https:\/\/gymbeam.si\/blog\/preproste-osnove-hujsanja-preseneceni-boste-nad-tem-kar-je-zares-pomembno\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>izgubljati te\u017eo<\/strong><\/a>. Ni vam treba takoj iti na strogo dieto in popolnoma preoblikovati svoje \u017eivljenje. Le postopoma morate narediti majhne spremembe v svoji <a href=\"https:\/\/gymbeam.si\/blog\/nacrt-priprave-obrokov-za-2000-kcal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prehrani<\/a> in dodati redno vadbo. Potem, \u010de se boste tudi dovolj spo\u010dili in poskrbeli za svoje du\u0161evno zdravje, bodo pri\u0161li tudi rezultati. <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>Za bole\u010dine v hrbtu so lahko krive tudi nezdrave razvade.<\/strong> Kot \u017ee veste, mi\u0161i\u010dno-skeletni sistem nima koristi od pomanjkanja vadbe. Nezdrava, visokokalori\u010dna prehrana lahko povzro\u010di prekomerno telesno te\u017eo in celo debelost. Spanje na preve\u010d mehki ali pretrdi vzmetnici, neprimerna obutev (visoke pete) ali te\u017eke torbice imajo pogosto negativen vpliv. <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\">Kako izbolj\u0161ati svoj vsakdanji na\u010din \u017eivljenja za zdrav hrbet?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Osredoto\u010dite se na bolj zdravo prehrano z vsemi bistvenimi hranili.<\/li><li>Redno se ukvarjajte s \u0161portom in raztezanjem.<\/li><li>Poskusite omejiti no\u0161enje \u010devljev z visokimi petami.<\/li><li>Priskrbite si kakovostno vzmetnico za spanje, ki bo zagotovila ustrezno oporo va\u0161emu hrbtu.<\/li><li>Namesto torbice kupite moden nahrbtnik.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce posku\u0161ate shuj\u0161ati in se spra\u0161ujete, na kaj se osredoto\u010diti, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kaloricni-deficit-kako-shujsati-in-imeti-zivljenje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kalori\u010dni deficit: Kako shuj\u0161ati in imeti \u017eivljenje?<\/a><\/strong><\/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\/2022\/01\/image00005-1124x820.jpeg\" alt=\"Kaj je dobro za va\u0161 hrbet?\" class=\"wp-image-337255\" width=\"843\" height=\"615\" title=\"Kaj je dobro za va\u0161 hrbet?\" 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><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Hladno_vreme\"><\/span>9. Hladno vreme<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>So vam star\u0161i vedno govorili (ali pa vam \u0161e vedno), da za\u0161\u010ditite hrbet pred mrazom? \u010ce ste jih poslu\u0161ali, ste se morda za\u0161\u010ditili pred neprijetnimi bole\u010dinami v mi\u0161icah. To je zato, ker <strong>ni\u017eje temperature obi\u010dajno vodijo do zo\u017eenih krvnih \u017eil in manj\u0161ega pretoka krvi v mi\u0161ice<\/strong>. Nato lahko otrdijo in postanejo veliko bolj dovzetne za natege ali druge po\u0161kodbe. Tudi zato je obi\u010dajno priporo\u010dljivo, da mi\u0161ice pred vadbo ogrejete.<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\">Kako prepre\u010diti, da bi vas zeblo v hrbet?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Vedno se primerno oblecite glede na dejansko temperaturo.<\/li><li>Pri ni\u017ejih temperaturah oblecite <a href=\"https:\/\/gymbeam.si\/zenska-jopica-zipper-hoodie-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pulover,<\/a>&nbsp;da bo va\u0161 hrbet topel.<\/li><li>Nosite&nbsp;<a href=\"https:\/\/gymbeam.si\/moski-funkcionalni-top-infinity-iii-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">funkcionalna obla\u010dila<\/a>, ki bodo zagotovila u\u010dinkovito odvajanje znoja.<\/li><li>Med vadbo nosite <a href=\"https:\/\/gymbeam.si\/neoprenski-ledveni-pas-simple-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">neoprenski pas<\/a>, da za\u0161\u010ditite spodnji del hrbta pred mrazom.<\/li><li>\u010ce ste zunaj in piha veter, je najbolje uporabiti&nbsp;<a href=\"https:\/\/gymbeam.si\/zenska-jakna-stormbreaker-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jakno<\/a>, ki ne prepiha in je izdelana iz funkcionalnega in vodoodpornega materiala.<\/li><\/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\"><span class=\"ez-toc-section\" id=\"10_Bolecine_v_hrbtu_med_menstruacijo\"><\/span>10. Bole\u010dine v hrbtu med menstruacijo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Med menstruacijo \u017eenske pogosto ob\u010dutijo tudi neprijetne bole\u010dine v ledvenem predelu in kri\u017enici. To je predvsem posledica hormonov (prostaglandinov), ki <strong>spro\u017eijo kr\u010denje materni\u010dne muskulature.<\/strong> Te so takrat lahko tako mo\u010dni, da jih je mogo\u010de \u010dutiti tudi v hrbtu in trebuhu. Na sre\u010do obstajajo na\u010dini, kako olaj\u0161ati upravljanje tega dela cikla. Mednje spada upo\u0161tevanje <a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">na\u010del zdrave prehrane<\/a>, ki bo pripomogla k vnosu vseh hranil, pomembnih za ohranjanje hormonskega zdravja. Ne pozabite tudi na vadbo in dovolj po\u010ditka. <span style=\"color: #ff6600\">[18]<\/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\">Kako zmanj\u0161ati bole\u010dine v hrbtu med menstruacijo?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Topel tu\u0161<\/strong> lahko pomaga pri laj\u0161anju bole\u010din.<\/li><li><strong>Poskusite z ne\u017eno masa\u017eo hrbta<\/strong>, na primer z <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/masazna-pistola-vi-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">masa\u017eno pi\u0161tolo<\/a>, nastavljeno na nizko intenzivnost.<\/li><li><strong>Pripravite zeli\u0161\u010dni \u010daj<\/strong>. Primeren je \u010daj iz komar\u010dka, poprove mete, kamilice ali plahtice.<\/li><li>Poskusite s <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/pink-balance-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kompleksnimi prehranskimi dopolnili <\/a><\/strong>za podporo hormonskemu zdravju \u017eensk.<\/li><li>Med menstruacijo <strong>pove\u010dajte vnos<\/strong> <strong> <a href=\"https:\/\/gymbeam.si\/magnezij\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">magnezija<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/vitamin-b-complex-forte-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">B vitaminov<\/a><\/strong> in <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/cinkov-kelat-100tab-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">cinka<\/a><\/strong> ki lahko pomagajo tudi pri neprijetnih menstrualnih simptomih.<\/li><li>Poskusite ostati aktivni. Pojdite na sprehod, naredite rahlo raztezanje ali joga vaje. <span style=\"color: #ff6600\">[18-19]<\/span><\/li><\/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\"><span class=\"ez-toc-section\" id=\"Kaj_si_velja_zapomniti\"><\/span>Kaj si velja zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bole\u010dine v hrbtu ne povzro\u010di le akutna po\u0161kodba na treningu ali kje drugje. Pogostej\u0161i vzroki so <strong>dolgotrajne nezdrave navade, kot so slaba dr\u017ea, premalo gibanja<\/strong> ali prekomerna uporaba dolo\u010denih mi\u0161ic. Pomaga vam lahko sprememba dr\u017ee pri delu za ra\u010dunalnikom,<strong> redna vadba, raztezanje in krepitev oslabljenih mi\u0161ic<\/strong>. \u010ce imate prekomerno telesno te\u017eo, je priporo\u010dljivo, da za\u010dnete huj\u0161ati postopoma, da zmanj\u0161ate obremenitev hrbtenice, kar lahko olaj\u0161a tudi bole\u010dine v hrbtu. Nenazadnje ima kakovost va\u0161e vzmetnice pomembno vlogo in mora zagotavljati zadostno oporo va\u0161emu hrbtu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Se vam je ta \u010dlanek zdel koristen? Po\u0161ljite ga svojim prijateljem in jim pomagajte pri laj\u0161anju bole\u010din v hrbtu.<\/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>Bole\u010dine v hrbtu so pogosto posledica pomanjkanja vadbe, slabe dr\u017ee ali mi\u0161i\u010dnega neravnovesja. Kako popraviti in se znebiti bole\u010din v hrbtu?<\/p>\n","protected":false},"author":129,"featured_media":337139,"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":[6363,7371,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-342040","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-stres-sl","10":"tag-zdrav-zivljenjski-slog","11":"tag-zdravje","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Bole\u010dine v hrbtu: 10 najpogostej\u0161ih vzrokov in re\u0161itev kako se jih znebiti - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Zakaj vas boli hrbet? 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