{"id":377634,"date":"2022-06-14T14:14:04","date_gmt":"2022-06-14T12:14:04","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=377634"},"modified":"2024-05-28T13:19:53","modified_gmt":"2024-05-28T11:19:53","slug":"durerea-de-spate-10-cele-mai-frecvente-cauze-si-solutii-pentru-a-scapa-de-aceasta-problema","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/durerea-de-spate-10-cele-mai-frecvente-cauze-si-solutii-pentru-a-scapa-de-aceasta-problema\/","title":{"rendered":"Durerea de spate: 10 cele mai frecvente cauze \u0219i solu\u021bii pentru a sc\u0103pa de aceast\u0103 problem\u0103"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/durerea-de-spate-10-cele-mai-frecvente-cauze-si-solutii-pentru-a-scapa-de-aceasta-problema\/#Cele_mai_frecvente_10_cauze_ale_durerilor_de_spate_si_gestionarea_acestora\" title=\"Cele mai frecvente 10 cauze ale durerilor de spate \u0219i gestionarea acestora\">Cele mai frecvente 10 cauze ale durerilor de spate \u0219i gestionarea acestora<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/durerea-de-spate-10-cele-mai-frecvente-cauze-si-solutii-pentru-a-scapa-de-aceasta-problema\/#1_Postura_defectuoasa\" title=\"1. Postura defectuoas\u0103\">1. Postura defectuoas\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/durerea-de-spate-10-cele-mai-frecvente-cauze-si-solutii-pentru-a-scapa-de-aceasta-problema\/#2_Lipsa_miscarii\" title=\"2. Lipsa mi\u0219c\u0103rii\">2. Lipsa mi\u0219c\u0103rii<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/durerea-de-spate-10-cele-mai-frecvente-cauze-si-solutii-pentru-a-scapa-de-aceasta-problema\/#3_Suprasolicitarea_sau_accidentarea_in_timpul_exercitiilor_fizice\" title=\"3. Suprasolicitarea sau accidentarea \u00een timpul exerci\u021biilor fizice\">3. Suprasolicitarea sau accidentarea \u00een timpul exerci\u021biilor fizice<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ro\/blog\/durerea-de-spate-10-cele-mai-frecvente-cauze-si-solutii-pentru-a-scapa-de-aceasta-problema\/#4_Prea_multa_greutate_pe_o_parte_a_corpului\" title=\"4. Prea mult\u0103 greutate pe o parte a corpului\">4. Prea mult\u0103 greutate pe o parte a corpului<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.ro\/blog\/durerea-de-spate-10-cele-mai-frecvente-cauze-si-solutii-pentru-a-scapa-de-aceasta-problema\/#5_Dezechilibru_muscular_sub_forma_sindromului_cross_inferior_sau_superior\" title=\"5. Dezechilibru muscular sub forma sindromului cross inferior sau superior\">5. Dezechilibru muscular sub forma sindromului cross inferior sau superior<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.ro\/blog\/durerea-de-spate-10-cele-mai-frecvente-cauze-si-solutii-pentru-a-scapa-de-aceasta-problema\/#6_Bolile_de_spate\" title=\"6. Bolile de spate\">6. Bolile de spate<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.ro\/blog\/durerea-de-spate-10-cele-mai-frecvente-cauze-si-solutii-pentru-a-scapa-de-aceasta-problema\/#7_Prea_mult_stres\" title=\"7. Prea mult stres\">7. Prea mult stres<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.ro\/blog\/durerea-de-spate-10-cele-mai-frecvente-cauze-si-solutii-pentru-a-scapa-de-aceasta-problema\/#8_Greutatea_in_exces_si_obiceiurile_nesanatoase\" title=\"8. Greutatea \u00een exces \u0219i obiceiurile nes\u0103n\u0103toase\">8. Greutatea \u00een exces \u0219i obiceiurile nes\u0103n\u0103toase<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.ro\/blog\/durerea-de-spate-10-cele-mai-frecvente-cauze-si-solutii-pentru-a-scapa-de-aceasta-problema\/#9_Vremea_rece\" title=\"9. Vremea rece\">9. Vremea rece<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.ro\/blog\/durerea-de-spate-10-cele-mai-frecvente-cauze-si-solutii-pentru-a-scapa-de-aceasta-problema\/#10_Durerea_de_spate_in_perioada_menstruatiei\" title=\"10. Durerea de spate \u00een perioada menstrua\u021biei\">10. Durerea de spate \u00een perioada menstrua\u021biei<\/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.ro\/blog\/durerea-de-spate-10-cele-mai-frecvente-cauze-si-solutii-pentru-a-scapa-de-aceasta-problema\/#Care_este_concluzia\" title=\"Care este concluzia?\">Care este concluzia?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Durerea de spate dintre omopla\u021bi sau din zona lombar\u0103 este o problem\u0103 cu care aproape toat\u0103 lumea se confrunt\u0103 \u00een timpul vie\u021bii. Dac\u0103 \u0219i voi a\u021bi trecut prin asta \u00een trecut, cu siguran\u021b\u0103 pute\u021bi confirma faptul c\u0103 <strong>activit\u0103\u021bile zilnice pot fi foarte incomode<\/strong>. Prin urmare, este important s\u0103 \u0219ti\u021bi care sunt cele mai frecvente cauze ale acestor probleme \u0219i s\u0103 c\u0103uta\u021bi modalit\u0103\u021bi de a le preveni. Este bine de \u0219tiut c\u0103 acest lucru nu este deloc dificil \u0219i c\u0103 tot ce trebuie s\u0103 face\u021bi sunt mici schimb\u0103ri \u00een postur\u0103, mi\u0219care \u0219i stilul de via\u021b\u0103 general.<\/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=\"Cele_mai_frecvente_10_cauze_ale_durerilor_de_spate_si_gestionarea_acestora\"><\/span>Cele mai frecvente 10 cauze ale durerilor de spate \u0219i gestionarea acestora<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Durerea de spate apare de obicei la nivelul zonei toracice \u0219i lombare, sau chiar cervicale. Ce se afl\u0103 de fapt \u00een cazul durerilor de spate? Exist\u0103 o serie de cauze care pot declan\u0219a aceste probleme.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>De multe ori, \u00eens\u0103, de vin\u0103 este stilul de via\u021b\u0103<\/strong>. \u00cen societatea modern\u0103, cauzele frecvente are durerile de spate sunt lipsa exerci\u021biilor fizice, postura defectuoas\u0103 atunci c\u00e2nd sta\u021bi la calculator, nivelurile ridicate de stres \u0219i al\u021bi factori.<\/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_Postura_defectuoasa\"><\/span>1. Postura defectuoas\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Postura pe care o ave\u021bi st\u00e2nd \u00een picioare, pe scaun sau \u00een timpul exerci\u021biilor fizice are un impact semnificativ asupra s\u0103n\u0103t\u0103\u021bii spatelui. Dac\u0103 ave\u021bi tendin\u021ba de a sta \u00een pozi\u021bii asem\u0103n\u0103toare celor de la cursurile de yoga, nu este tocmai ideal pentru spatele vostru. Nu sunte\u021bi robo\u021bi, deci nu este normal s\u0103 sta\u021bi \u00eentr-o singur\u0103 pozi\u021bie ore \u00eentregi. Aminti\u021bi-v\u0103 c\u0103 trebuie s\u0103 <strong>respecta\u021bi cel pu\u021bin regulile de baz\u0103 ale posturii corecte<\/strong>. Prin urmare, pute\u021bi sc\u0103pa treptat de durerea din partea inferioar\u0103 a coloanei vertebrale, de la nivelul \u0219oldurilor sau din alte p\u0103r\u021bi ale spatelui.&nbsp; <span style=\"color: #ff6600\">[1-2]<\/span><\/p>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/iStock-187491090-1124x749.jpg\" alt=\"Postura defectuoas\u0103 \u00een timpul \u0219ederii\" class=\"wp-image-337166\" title=\"Postura defectuoas\u0103 \u00een timpul \u0219ederii\" 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: 1124px) 100vw, 1124px\" \/><\/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\">Cum s\u0103 ave\u021bi o postur\u0103 corect\u0103 atunci c\u00e2nd sta\u021bi \u00een picioare <\/h3>\n\n\n\n<ul class=\"wp-block-list\" id=\"block-7bbce40b-ef39-40de-96a3-82e2579b1daf\">\n<li>Sta\u021bi drep\u021bi. Imagina\u021bi-v\u0103 c\u0103 v\u0103 trece o fr\u00e2nghie prin corp pe care cineva o trage \u00een sus.<\/li>\n\n\n\n<li>\u00cencerca\u021bi s\u0103 v\u0103 men\u021bine\u021bi umerii, \u0219oldurile, genunchii \u0219i gleznele aliniate.<\/li>\n\n\n\n<li>Trage\u021bi umerii \u0219i omopla\u021bii u\u0219or \u00een spate \u0219i \u00een jos.<\/li>\n\n\n\n<li>L\u0103sa\u021bi-v\u0103 bra\u021bele s\u0103 at\u00e2rne liber.<\/li>\n\n\n\n<li>\u00cendoi\u021bi genunchii u\u0219or.<\/li>\n\n\n\n<li>P\u0103stra\u021bi distan\u021ba dintre picioare la l\u0103\u021bimea \u0219oldurilor.<\/li>\n\n\n\n<li>Distribui\u021bi-v\u0103 uniform greutatea pe ambele picioare.<\/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\">Cum s\u0103 sta\u021bi \u00een pozi\u021bie corect\u0103 atunci c\u00e2nd sta\u021bi pe scaun \u0219i lucra\u021bi la calculator?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nu v\u0103 \u00eenclina\u021bi sau apleca\u021bi capul \u00eenainte.<\/li>\n\n\n\n<li>\u00cencerca\u021bi s\u0103 v\u0103 men\u021bine\u021bi capul, umerii \u0219i \u0219oldurile aliniate.<\/li>\n\n\n\n<li>\u00cencerca\u021bi s\u0103 nu v\u0103 arcui\u021bi spatele.<\/li>\n\n\n\n<li>Concentra\u021bi-v\u0103 pe men\u021binerea curbei naturale a spatelui (pozi\u021bia neutr\u0103).<\/li>\n\n\n\n<li>Monitorul trebuie s\u0103 fie la nivelul ochilor.<\/li>\n\n\n\n<li>Trage\u021bi umerii \u0219i omopla\u021bii u\u0219or \u00een spate \u0219i \u00een jos.<\/li>\n\n\n\n<li>\u00cendoi\u021bi coatele la un unghi de aproximativ 90\u00b0.<\/li>\n\n\n\n<li>\u021aine\u021bi coapsele \u0219i genunchii drep\u021bi sau u\u0219or sub nivelul \u0219oldului.<\/li>\n\n\n\n<li>\u021aine\u021bi picioarele drepte pe podea.<\/li>\n\n\n\n<li>Lua\u021bi pauze active. Face\u021bi o plimbare sau ni\u0219te \u00eentinderi u\u0219oare.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<p>Unii factori, cum ar fi modelul scaunului sau \u00een\u0103l\u021bimea biroului, nu pot fi controlate de voi. Dac\u0103 nu inten\u021biona\u021bi s\u0103 achizi\u021biona\u021bi mobilier nou, \u00eencerca\u021bi m\u0103car s\u0103 v\u0103 concentra\u021bi pe alte reguli \u00een ceea ce prive\u0219te postura pe care s\u0103 le pute\u021bi \u00eencerca \u00een orice moment. <strong>\u00cen cazul \u00een care ave\u021bi o&nbsp;<a href=\"https:\/\/gymbeam.ro\/mingea-de-fitness-fitball-85-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">minge fitness<\/a><\/strong>, o pute\u021bi folosi \u00een loc de scaun pentru o perioad\u0103. Prin faptul c\u0103 v\u0103 balansa\u021bi \u00een mod constant pe aceasta, ve\u021bi implica mai mul\u021bi mu\u0219chi \u00een men\u021binerea unei pozi\u021bii verticale. Cu toate acestea, \u00een mod clar nu este recomandabil s\u0103 sta\u021bi pe ea mai multe ore la r\u00e2nd.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru mai multe sfaturi care s\u0103 v\u0103 ajute s\u0103 sc\u0103pa\u021bi de durerile de spate cauzate de posturile necorespunz\u0103toare, consulta\u021bi articolul nostru intitulat <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/7-sfaturi-despre-cum-sa-scapati-de-durerile-de-spate-cauzate-de-perioadele-lungi-de-sedere\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>7 Sfaturi pentru a \u00eenvinge durerile de spate cauzate de \u0219ederea prelungit\u0103 pe scaun.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/iStock-1346931517-1124x749.jpg\" alt=\"Cum s\u0103 sta\u021bi corect \u00een fa\u021ba calculatorului? \" class=\"wp-image-337186\" title=\"Cum s\u0103 sta\u021bi corect \u00een fa\u021ba calculatorului? \" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Lipsa_miscarii\"><\/span>2. Lipsa mi\u0219c\u0103rii<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Orele nesf\u00e2r\u0219ite petrecute la un birou, conduc\u00e2nd ma\u0219ina sau urm\u0103rind o emisiune TV de pe o canapea confortabil\u0103 cu siguran\u021b\u0103 nu sunt benefice spatelui \u0219i nici s\u0103n\u0103t\u0103\u021bii generale. Acestea pot provoca dureri de spate la nivelul coloanei vertebrale inferioare sau toracice. <strong>De aceea este important s\u0103 v\u0103 compensa\u021bi timpul liber prin sport \u0219i exerci\u021bii fizice<\/strong>. Acesta este singurul mod de a preveni sl\u0103birea mu\u0219chilor, deteriorarea func\u021biei lor \u0219i alte modific\u0103ri negative care se pot manifesta prin rigiditate \u0219i durere de spate. Dac\u0103 \u00eenc\u0103 sunte\u021bi \u00een c\u0103utarea unui remediu pentru durerile de spate, exerci\u021biile fizice corespunz\u0103toare pot fi r\u0103spunsul. <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\">Cum s\u0103 v\u0103 antrena\u021bi pentru un spate s\u0103n\u0103tos?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Aproape orice fel de sport este bun pentru spate, at\u00e2t timp c\u00e2t este efectuat corect. A\u0219a c\u0103 alege\u021bi o activitate de care s\u0103 v\u0103 bucura\u021bi pe termen lung.<\/li>\n\n\n\n<li>Efectua\u021bi activitatea aleas\u0103 (<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-slabiti-rapid-mergand-pe-jos\/?fbclid=IwAR3gIE-GWqbLZ6zq4eyQC28WAsGU84Mv284aXuTsR_xLW9bYu3W6FQ6U2qM#WeightLoss\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">mers pe jos<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-incepeti-sa-alergati-un-ghid-simplu-pentru-incepatori\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">alergare<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/12-exercitii-cu-propria-dvs-greutate-care-va-vor-pastra-in-forma\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">antrenament cu greut\u0103\u021bi<\/a>) timp de cel pu\u021bin 150 de minute pe s\u0103pt\u0103m\u00e2n\u0103. Pentru activit\u0103\u021bi de intensitate mai mare (<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/antrenament-clasic-cardio-sau-hiit-care-arde-mai-bine-grasimile\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">HIIT<\/a>)) este suficient un minim de 75 de minute.<\/li>\n\n\n\n<li>Lucra\u021bi-v\u0103 mu\u0219chii \u00eentregului corp de cel pu\u021bin dou\u0103 ori pe s\u0103pt\u0103m\u00e2n\u0103.<\/li>\n\n\n\n<li>Face\u021bi stretching \u0219i exerci\u021bii pentru a v\u0103 relaxa \u00eentreaga coloan\u0103 vertebral\u0103.<\/li>\n\n\n\n<li>Concentra\u021bi-v\u0103 pe tonifierea mu\u0219chilor spatelui \u0219i a sistemului de stabilizare profund\u0103 al coloanei vertebrale, pe care \u00eel pute\u021bi cunoa\u0219te drept&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/circuit-de-exercitii-pentru-un-abdomen-plat-si-bine-definit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">centrul corpului<\/a>, sau&nbsp;trunchiul. Acest lucru ajut\u0103 la o postur\u0103 corect\u0103.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De asemenea, pute\u021bi g\u0103si exerci\u021bii eficiente pentru relaxarea spatelui \u00een articolul nostru intitulat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/20-exercitii-care-va-ajuta-sa-scapati-de-durerile-de-spate\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>20 de <\/strong><\/a><strong><a href=\"https:\/\/gymbeam.ro\/blog\/20-exercitii-care-va-ajuta-sa-scapati-de-durerile-de-spate1\/\" target=\"_blank\" aria-label=\"exerci\u021bii (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">exerci\u021bii<\/a><\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/20-exercitii-care-va-ajuta-sa-scapati-de-durerile-de-spate\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong> care ajut\u0103 \u00een cazul durerilor de spate.<\/strong><\/a><\/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_Suprasolicitarea_sau_accidentarea_in_timpul_exercitiilor_fizice\"><\/span>3. Suprasolicitarea sau accidentarea \u00een timpul exerci\u021biilor fizice<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Este posibil s\u0103 fi experimentat asta deja. V\u0103 descurca\u021bi de minune \u00een timpul exerci\u021biilor \u0219i sim\u021bi\u021bi c\u0103 pute\u021bi face mai mult, a\u0219a c\u0103 ad\u0103uga\u021bi mai mult\u0103 greutate \u0219i, \u00een ciuda euforiei voastre, uita\u021bi s\u0103 ave\u021bi grij\u0103 la tehnica de efectuare a mi\u0219c\u0103rilor. <strong>La un moment dat, acest lucru poate duce la o accidentare dureroas\u0103<\/strong> care s\u0103 scoat\u0103 din joc zile sau chiar s\u0103pt\u0103m\u00e2ni \u00eentregi. Leziunile la spate pot avea loc chiar \u0219i atunci c\u00e2nd v\u0103 mi\u0219ca\u021bi brusc, spre exemplu c\u00e2nd un coechipier v\u0103 paseaz\u0103 mingea \u00een mod nea\u0219teptat \u00een timpul unui joc de baschet. Totu\u0219i, durerile de spate pot ap\u0103rea \u0219i dup\u0103 o perioad\u0103 lung\u0103 de timp, spre exemplu, din cauza tehnicii necorespunz\u0103toare repetate pe termen lung \u00een timp ce alerga\u021bi sau face\u021bi exerci\u021bii fizice. <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\">C\u00e2nd trebuie s\u0103 merge\u021bi la medic pentru durerile de spate rezultate \u00een urma exerci\u021biilor fizice?<\/h3>\n\n\n\n<p>Dac\u0103 sim\u021bi\u021bi <strong>o durere ascu\u021bit\u0103 la nivelul coloanei care e din ce \u00een ce mai puternic\u0103 \u0219i care nu dispare<\/strong> nici m\u0103car dup\u0103 ce v\u0103 odihni\u021bi, lua\u021bi \u00een considerare vizita la medic. Acela\u0219i lucru este valabil \u0219i dac\u0103 zona lezat\u0103 este inflamat\u0103, ro\u0219ie, dac\u0103 mu\u0219chiul este contractat \u00een mod nenatural sau dac\u0103 ave\u021bi febr\u0103. Dac\u0103 problema v\u0103 \u00eempiedic\u0103 s\u0103 v\u0103 face\u021bi activit\u0103\u021bile zilnice obi\u0219nuite, merge\u021bi c\u00e2t mai repede la un medic. <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\">Cum s\u0103 preveni\u021bi accidentarea spatelui \u00een timpul antrenamentelor?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Efectua\u021bi de fiecare dat\u0103<strong> \u00eenc\u0103lzirea \u0219i pu\u021bin stretching<\/strong> \u00eenainte de antrenament.<\/li>\n\n\n\n<li>Prioritatea trebuie s\u0103 fie de fiecare dat\u0103 <strong>efectuarea corect\u0103 a exerci\u021biilor fizice<\/strong>. Abia apoi v\u0103 pute\u021bi alege sarcina sau viteza.<\/li>\n\n\n\n<li><strong>Pute\u021bi folosi<\/strong> <strong><a href=\"https:\/\/gymbeam.ro\/centura-fitness-arnold-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">o centur\u0103 cu greut\u0103\u021bi<\/a><\/strong>&nbsp;\u00een timpul antrenamentului, spre exemplu, atunci c\u00e2nd efectua\u021bi genuflexiuni sau deadlifting. Acestea v\u0103 vor ajuta s\u0103 v\u0103 tonifia\u021bi partea superioar\u0103 a corpului \u0219i partea inferioar\u0103 a spatelui \u0219i v\u0103 vor cre\u0219te protec\u021bia \u00eempotriva accident\u0103rii.<\/li>\n\n\n\n<li>Dac\u0103 sim\u021bi\u021bi dureri neobi\u0219nuite la spate (\u0219old, \u00eentre omopla\u021bi) \u00een timpul exerci\u021biilor fizice, este indicat s\u0103 reduce\u021bi sarcina, s\u0103 v\u0103 schimba\u021bi pozi\u021bia corpului sau s\u0103 face\u021bi alte exerci\u021bii care s\u0103 fie mai sigure. Dac\u0103 durerea nu \u00eenceteaz\u0103, trebuie s\u0103 opri\u021bi imediat antrenamentul.<\/li>\n\n\n\n<li>Nu uita\u021bi s\u0103 v\u0103 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/ce-sa-faceti-in-cazul-in-care-va-simtiti-obositi-dupa-somn-concentrati-va-pe-aceste-7-tipuri-de-relaxare\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">odihni\u021bi<\/a>, s\u0103 ave\u021bi parte de o <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-susineti-regenerarea-cu-ajutorul-pistolului-de-masaj-si-a-altor-instrumente\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">regenerare<\/a> corespunz\u0103toare \u0219i s\u0103&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-adormiti-repede-incercati-acesta-sfaturi-simple-pentru-un-somn-mai-bun\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">dormi\u021bi<\/a>&nbsp;suficient. Un corp obosit este mult mai predispus la accident\u0103ri. A\u0219a c\u0103, \u00een loc s\u0103 v\u0103 antrena\u021bi, face\u021bi pu\u021bin stretching, o plimbare sau merge\u021bi la \u00eenot.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v\u0103 \u00eentreba\u021bi ce s\u0103 face\u021bi \u00een cazul unei accident\u0103ri \u00een timpul exerci\u021biilor fizice \u0219i cum s\u0103 face\u021bi diferen\u021ba \u00eentre diferite leziuni, citi\u021bi articolul nostru intitulat <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/ce-trebuie-sa-faceti-in-cazul-unei-intinderi-sau-rupturi-musculare-si-cum-sa-le-difereniati\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ce s\u0103 face\u021bi \u00een cazul unei rupturi sau \u00eentinderi musculare \u0219i cum s\u0103 face\u021bi diferen\u021ba \u00eentre acestea?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/IMG_9597-1124x749.jpg\" alt=\"Exerci\u021bii pentru un spate s\u0103n\u0103tos\" class=\"wp-image-337203\" title=\"Exerci\u021bii pentru un spate s\u0103n\u0103tos\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Prea_multa_greutate_pe_o_parte_a_corpului\"><\/span>4. Prea mult\u0103 greutate pe o parte a corpului<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Solicitarea fizic\u0103 la locul de munc\u0103 poate fi, de asemenea, cauza unor dureri de spate. Persoanele care lucreaz\u0103 \u00een depozite, \u00een construc\u021bii, frizerii sau buc\u0103tarii \u0219i osp\u0103tarii care \u00ee\u0219i petrec toat\u0103 ziua \u00een picioare cunosc cu siguran\u021b\u0103 acest sentiment. A\u0219adar, urm\u0103toarele recomand\u0103ri practice v\u0103 pot fi de folos. <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\">Cum s\u0103 v\u0103 men\u021bine\u021bi s\u0103n\u0103tatea coloanei vertebrale \u00eentr-un loc de munc\u0103 solicitant din punct de vedere fizic?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00cen timpul programului de lucru, acorda\u021bi o aten\u021bie maxim\u0103 <strong>posturii corecte<\/strong>.<\/li>\n\n\n\n<li>\u00cencerca\u021bi s\u0103 nu v\u0103 <strong>\u00eendoi\u021bi spatele<\/strong> atunci c\u00e2nd ridica\u021bi obiecte grele.<\/li>\n\n\n\n<li>Pe c\u00e2t posibil, <strong>lua\u021bi pauze scurte pentru a face pu\u021bin stretching.&nbsp;&nbsp;<\/strong><\/li>\n\n\n\n<li>Dac\u0103 este posibil, alterna\u021bi pozi\u021biile \u00een care lucra\u021bi (a\u0219ezat \u0219i \u00een picioare).<\/li>\n\n\n\n<li>\u00cencerca\u021bi s\u0103 g\u0103si\u021bi o activitate care s\u0103 v\u0103 ajute s\u0103 compensa\u021bi mi\u0219carea unilateral\u0103 de la locul de munc\u0103. \u00cenotul, yoga, exerci\u021biile speciale de \u00eentindere a spatelui sau auto-masajul folosind un <a href=\"https:\/\/gymbeam.ro\/pistol-de-masaj-vi-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dispozitiv<\/a>&nbsp;special pot face minuni.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 dori\u021bi s\u0103 afla\u021bi mai multe despre instrumentele de masaj care pot ajuta la relaxarea mu\u0219chilor obosi\u021bi \u00een urma efortului, citi\u021bi articolul nostru intitulat <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-susineti-regenerarea-cu-ajutorul-pistolului-de-masaj-si-a-altor-instrumente\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cum s\u0103 stimula\u021bi regenerarea muscular\u0103 cu ajutorul unui dispozitiv de masaj?<\/strong><\/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\"><span class=\"ez-toc-section\" id=\"5_Dezechilibru_muscular_sub_forma_sindromului_cross_inferior_sau_superior\"><\/span>5. Dezechilibru muscular sub forma sindromului cross inferior sau superior<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Durerile de spate \u00eencruci\u0219ate superioare (UCS) sau inferioare (LCS) pot fi, de asemenea, o problem\u0103 serioas\u0103. Acesta din urm\u0103 este un rezultat obi\u0219nuit al posturii necorespunz\u0103toare atunci c\u00e2nd sta\u021bi pe scaun sau \u00een picioare \u0219i apare de obicei atunci <strong>c\u00e2nd un mu\u0219chi preia func\u021bia celuilalt<\/strong>. Acest lucru poate duce apoi la suprasolicitare (contrac\u021bia) \u0219i sl\u0103birea celorlal\u021bi mu\u0219chi din cauza inactivit\u0103\u021bii.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Un exemplu specific de durere superioar\u0103 este suprasolicitarea (contrac\u021bia) trapezului superior, a mu\u0219chiului sternocleidomastoid \u0219i a pectoralului major. P\u0103r\u021bile inferioare \u0219i mijlocii ale trapezului, flexorii cervicali profunzi ai capului \u0219i g\u00e2tului \u0219i mu\u0219chii interscapulari sunt sl\u0103bi\u021bi. Acest lucru se manifest\u0103 de obicei prin <strong>postura capului \u00eenainte, rotunjirea anormal\u0103 a spatelui superior, umerii ridica\u021bi \u0219i prelungi\u021bi \u0219i rota\u021bia sau abduc\u021bia scapulelor<\/strong>.&nbsp;<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>Durerea inferioar\u0103 se manifest\u0103 prin contrac\u021bia flexorilor \u0219oldului \u0219i a extensorilor lombari. Mu\u0219chii feselor, abdomenului \u0219i trunchiului sunt sl\u0103bi\u021bi. Acest lucru duce de obicei la o <strong>schimbare a pozi\u021biei pelvisului<\/strong> (\u00eenclinarea anterioar\u0103 a pelvisului) <strong>\u0219i o flexie crescut\u0103 a \u0219oldurilor (hiperlordoz\u0103 lombar\u0103)<\/strong>. Acest lucru duce adesea la suprasolicitarea coloanei lombare \u0219i la cre\u0219terea presiunii asupra articula\u021biilor \u0219oldului, ceea ce duce la o postur\u0103 \u0219i la un mers incorect. <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>Toate acestea duc la o postur\u0103 gre\u0219it\u0103, care se poate <strong>manifesta \u00een mod negativ printr-un mers incorect, o tehnic\u0103 slab\u0103 de exerci\u021biu \u0219i dureri musculo-scheletice generale<\/strong>. Apari\u021bia sindromului \u00eencruci\u0219at este cel mai bine prevenit\u0103 printr-o postur\u0103 corect\u0103, exerci\u021bii regulate \u0219i stretching. <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\">Ce trebuie s\u0103 face\u021bi \u00een cazul sindromului durerilor \u00eencruci\u0219ate superioare sau inferioare?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pentru durerile \u00eencruci\u0219ate superioare \u0219i inferioare, include\u021bi exerci\u021bii de stretching pentru mu\u0219chii pectorali, trapez \u0219i coloana cervical\u0103.<\/li>\n\n\n\n<li>Pentru durerile \u00eencruci\u0219ate superioare, concentra\u021bi-v\u0103 pe tonifierea complex\u0103 a <a href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-pentru-muschii-spatelui\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mu\u0219chilor spatelui<\/a>, inclusiv a omopla\u021bilor.<\/li>\n\n\n\n<li>Pentru durerile \u00eencruci\u0219ate inferioare, lucra\u021bi la relaxarea \u0219i la cre\u0219terea amplitudinii de mi\u0219care a articula\u021biei \u0219oldului \u0219i, de asemenea, \u00eencerca\u021bi s\u0103 \u00eentinde\u021bi <a href=\"https:\/\/gymbeam.ro\/blog\/12-exercitii-eficiente-pentru-ameliorarea-durerii-coloanei-cervical-si-toracale\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">partea inferioar\u0103 a spatelui<\/a>&nbsp;\u0219i partea din fa\u021b\u0103 \u0219i din spate a coapselor.<\/li>\n\n\n\n<li>\u00cen cazul durerilor \u00eencruci\u0219ate inferioare, concentra\u021bi-v\u0103 pe tonifierea <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-eficiente-17-exercitii-pentru-a-intari-partea-centrala-a-corpului\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">trunchiului<\/a> \u0219i a&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/obineti-fese-ferme-si-rotunde-fara-greutati-incercati-acum-antrenamentul-cu-benzi-elastice\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">mu\u0219chilor gluteali<\/a>.<\/li>\n\n\n\n<li>Acorda\u021bi o aten\u021bie maxim\u0103 la pozi\u021bia corect\u0103 atunci c\u00e2nd sta\u021bi \u00een \u0219ezut sau \u00een picioare.<\/li>\n\n\n\n<li>Un kinetoterapeut cu experien\u021b\u0103 poate diagnostica probleme specifice \u0219i v\u0103 poate ajuta cu solu\u021bia potrivit\u0103.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/DSC01944-1124x751.jpg\" alt=\"Ce trebuie s\u0103 face\u021bi \u00een cazul durerilor de spate? \" class=\"wp-image-337222\" title=\"Ce trebuie s\u0103 face\u021bi \u00een cazul durerilor de spate? \" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Bolile_de_spate\"><\/span>6. Bolile de spate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen mod normal, pute\u021bi sc\u0103pa de durerile de spate \u00een c\u00e2teva zile. <strong>\u00cens\u0103, dac\u0103 acestea persist\u0103 timp de c\u00e2teva s\u0103pt\u0103m\u00e2ni f\u0103r\u0103 ca nimic s\u0103 se \u00eembun\u0103t\u0103\u021beasc\u0103, poate fi ceva serios<\/strong>. \u00cen acest caz, g\u00e2ndi\u021bi-v\u0103 dac\u0103 este timpul s\u0103 consulta\u021bi un specialist (chirurg ortoped) care s\u0103 v\u0103 ofere o examinare mai detaliat\u0103 \u0219i un tratament adecvat. <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\">C\u00e2nd este momentul s\u0103 consulta\u021bi un medic \u00een cazul durerilor de spate?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00cen cazul durerii care se agraveaz\u0103 pe zi ce trece \u0219i care persist\u0103 c\u00e2teva s\u0103pt\u0103m\u00e2ni.<\/li>\n\n\n\n<li>Atunci c\u00e2nd nu pute\u021bi desf\u0103\u0219ura activit\u0103\u021bi zilnice normale, cum ar fi treburile casnice sau sarcinile de serviciu din cauza durerii.<\/li>\n\n\n\n<li>\u00cen cazul \u00een care durerea devine insuportabil\u0103 \u0219i este \u00eenso\u021bit\u0103 de grea\u021b\u0103, v\u0103rs\u0103turi sau alte tulbur\u0103ri digestive.<\/li>\n\n\n\n<li>Dac\u0103 ave\u021bi temperatur\u0103.<\/li>\n\n\n\n<li>Dac\u0103 ave\u021bi dificult\u0103\u021bi urinare (pierderea controlului vezicii urinare).<\/li>\n\n\n\n<li>Atunci c\u00e2nd ave\u021bi \u0219i alte simptome, cum ar fi furnic\u0103turi la nivelul membrelor sau sl\u0103biciune \u0219i sensibilitate redus\u0103.<\/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\"><span class=\"ez-toc-section\" id=\"7_Prea_mult_stres\"><\/span>7. Prea mult stres<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Stresul excesiv este o alt\u0103 cauz\u0103 comun\u0103 a durerilor de spate. Poate a\u021bi observat c\u0103 atunci <strong>c\u00e2nd v\u0103 sim\u021bi\u021bi stresa\u021bi sau tensiona\u021bi, vi se schimb\u0103 de obicei postura<\/strong> (umeri coco\u0219a\u021bi, spate arcuit). \u00cen plus, pute\u021bi observa o cre\u0219tere a tensiunii musculare. \u00cen perioadele de stres, multe persoane nu au timp sau uit\u0103 s\u0103 fac\u0103 mi\u0219care sau stretching \u00een mod regulat. Atunci c\u00e2nd ad\u0103uga\u021bi la toate acestea \u0219i <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/ce-se-intampla-cu-organismul-cand-nu-dormiti-suficient\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dificult\u0103\u021bile de somn<\/a>&nbsp;care \u00eenso\u021besc de obicei stresul, nu este de mirare c\u0103 suferi\u021bi de dureri de spate \u0219i c\u0103 s\u0103n\u0103tatea general\u0103 v\u0103 este afectat\u0103. <span class=\"tadv-color\" 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\">Cum s\u0103 gestiona\u021bi stresul \u0219i cum s\u0103 preveni\u021bi durerile de spate?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>G\u0103si\u021bi cauza stresului \u0219i \u00eencerca\u021bi s\u0103 o rezolva\u021bi, dac\u0103 este posibil.<\/li>\n\n\n\n<li>\u00cencerca\u021bi s\u0103 petrece\u021bi cel pu\u021bin c\u00e2teva minute pe zi f\u0103c\u00e2nd exerci\u021bii de stretching pentru spate.<\/li>\n\n\n\n<li>Concentra\u021bi-v\u0103 pe pozi\u021bia corect\u0103.<\/li>\n\n\n\n<li>\u00cencerca\u021bi tehnici de medita\u021bie, cum ar fi mindfulness, pentru a v\u0103 ajuta s\u0103 face\u021bi fa\u021b\u0103 mai u\u0219or situa\u021biilor solicitante.<\/li>\n\n\n\n<li>Face\u021bi un masaj, o baie fierbinte sau merge\u021bi la&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/sauna-si-sanatatea-abordarea-corecta-beneficiile-si-efectele-asupra-organismului\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">saun\u0103<\/a>, ceea ce v\u0103 va ajuta s\u0103 v\u0103 relaxa\u021bi \u0219i s\u0103 v\u0103 aduc\u0103 multe alte beneficii.<\/li>\n\n\n\n<li>Face\u021bi-v\u0103 timp pentru o plimbare, pentru alergare, antrenament sau alt\u0103 activitate fizic\u0103.<\/li>\n\n\n\n<li>Face\u021bi o plimbare \u00een <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/bunastare-psihica-pierdere-in-greutate-si-somn-de-calitate-ce-alte-beneficii-ofera-iesirile-in-aer-liber\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">natur\u0103<\/a>.<\/li>\n\n\n\n<li>\u00cencerca\u021bi s\u0103 dormi\u021bi cel pu\u021bin 7-8 ore pe zi. <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v\u0103 \u00eentreba\u021bi ce altceva poate cauza stresul, citi\u021bi articolul nostru intitulat <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/de-ce-este-stresul-periculos-si-cum-poate-fi-redus\/?fbclid=IwAR04xvexP0pFspc4sGK0TpkJsDM8_m6YZ6aVeBqRVqdNJ22_3Ivhw98X0SM\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>De ce este stresul periculos \u0219i cum s\u0103-l reduce\u021bi?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/IMG_6851-2-1124x750.jpg\" alt=\"Cum s\u0103 gestiona\u021bi mai bine stresul? \" class=\"wp-image-337239\" title=\"Cum s\u0103 gestiona\u021bi mai bine stresul? \" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Greutatea_in_exces_si_obiceiurile_nesanatoase\"><\/span>8. Greutatea \u00een exces \u0219i obiceiurile nes\u0103n\u0103toase<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Excesul de greutate pune o presiune major\u0103 asupra \u00eentregului sistem musculo-scheletal. Pe l\u00e2ng\u0103 durerile articulare, aceast\u0103 problem\u0103 poate provoca \u0219i dureri de spate. Cel mai adesea, pute\u021bi experimenta o suprasolicitare a coloanei vertebrale lombare \u0219i dureri de spate. \u00cen acest caz, este important s\u0103 v\u0103 concentra\u021bi pe cauza principal\u0103 \u0219i s\u0103 \u00eencepe\u021bi s\u0103 sl\u0103bi\u021bi \u00eencet. Nu trebuie s\u0103 urma\u021bi imediat o diet\u0103 strict\u0103 \u0219i s\u0103 v\u0103 revizui\u021bi complet via\u021ba. Trebuie doar s\u0103 face\u021bi mici modific\u0103ri treptate \u00een alimenta\u021bia voastr\u0103 \u0219i s\u0103 ad\u0103uga\u021bi exerci\u021bii \u00een mod regulat. Apoi, dac\u0103 v\u0103 odihni\u021bi suficient \u0219i ave\u021bi grij\u0103 de s\u0103n\u0103tatea voastr\u0103 mintal\u0103, ve\u021bi vedea \u0219i rezultatele. <span class=\"tadv-color\" 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>De asemenea, obiceiurile nes\u0103n\u0103toase pot fi \u0219i ele de vin\u0103 pentru durerile de spate<\/strong>. Dup\u0103 cum \u0219ti\u021bi deja, sistemul musculo-scheletal sufer\u0103 \u00een urma lipsei de exerci\u021bii fizice. O alimenta\u021bie nes\u0103n\u0103toas\u0103, bogat\u0103 \u00een calorii poate duce la supraponderalitate \u0219i chiar la obezitate. Dormitul pe o saltea prea moale sau prea tare, o \u00eenc\u0103l\u021b\u0103minte nepotrivit\u0103 (tocuri \u00eenalte) sau c\u0103ratul unei gen\u021bi grele poate avea adesea un efect negativ asupra coloanei vertebrale. <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\">Cum s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi stilul de via\u021b\u0103 de zi cu zi pentru un spate s\u0103n\u0103tos?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Concentra\u021bi-v\u0103 pe o alimenta\u021bie mai s\u0103n\u0103toas\u0103, care s\u0103 con\u021bin\u0103 to\u021bi nutrien\u021bii esen\u021biali.<\/li>\n\n\n\n<li>Face\u021bi sport \u0219i stretching \u00een mod regulat. <\/li>\n\n\n\n<li>\u00cencerca\u021bi s\u0103 purta\u021bi tocuri c\u00e2t mai pu\u021bin posibil. <\/li>\n\n\n\n<li>Lua\u021bi-v\u0103 o saltea de dormit de calitate, care s\u0103 v\u0103 ofere un sprijin corespunz\u0103tor pentru spate.<\/li>\n\n\n\n<li>\u00cen loc de geant\u0103 de m\u00e2n\u0103, achizi\u021biona\u021bi un ghiozdan elegant. <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 sunte\u021bi la diet\u0103 \u0219i nu \u0219ti\u021bi pe ce anume s\u0103 v\u0103 concentra\u021bi, citi\u021bi articolul nostru intitulat <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/deficitul-caloric-cum-sa-pierdeti-in-greutate-si-totusi-sa-va-traiti-viata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Deficitul de calorii: Cum s\u0103 sl\u0103bi\u021bi \u0219i totu\u0219i s\u0103 v\u0103 bucura\u021bi de via\u021b\u0103?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"820\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/image00005-1124x820.jpeg\" alt=\"Ce este benefic pentru spatele vostru? \" class=\"wp-image-337255\" title=\"Ce este benefic pentru spatele vostru? \" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Vremea_rece\"><\/span>9. Vremea rece<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V-au spus p\u0103rin\u021bii vo\u0219tri vreodat\u0103 (sau \u00eenc\u0103 o mai fac) s\u0103 v\u0103 feri\u021bi spatele de frig? Dac\u0103 i-a\u021bi ascultat, este posibil s\u0103 fi evitat durerile musculare incomode. Acest lucru se datoreaz\u0103 faptului c\u0103 <strong>temperaturile mai sc\u0103zute duc \u00een mod obi\u0219nuit la \u00eengustarea vaselor de s\u00e2nge \u0219i la un flux de s\u00e2nge mai mic c\u0103tre mu\u0219chi<\/strong>. Ace\u0219tia pot deveni rigizi \u0219i mult mai susceptibili la \u00eentinderi sau alte r\u0103ni. \u00cen plus, acesta este motivul pentru care se recomand\u0103 de obicei s\u0103 face\u021bi \u00eenc\u0103lzirea \u00eenainte de antrenament. <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\">Cum s\u0103 evita\u021bi ca temperaturile reci s\u0103 v\u0103 afecteze spatele?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00cembr\u0103ca\u021bi-v\u0103 \u00eentotdeauna \u00een func\u021bie de temperatura real\u0103.<\/li>\n\n\n\n<li>\u00cen perioadele mai reci, purta\u021bi un <a href=\"https:\/\/gymbeam.ro\/hanorac-pentru-femei-zipper-hoodie-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pulover<\/a>, pentru a v\u0103 men\u021bine spatele cald.<\/li>\n\n\n\n<li>Purta\u021bi <a href=\"https:\/\/gymbeam.ro\/bluza-functionala-pentru-barbati-infinity-iii-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00eembr\u0103c\u0103minte func\u021bional\u0103<\/a> care s\u0103 asigure eliminarea eficient\u0103 a transpira\u021biei.<\/li>\n\n\n\n<li>Purta\u021bi o <a href=\"https:\/\/gymbeam.ro\/centura-din-neopren-pentru-talie-simple-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">centur\u0103 din neopren<\/a> \u00een timpul antrenamentului pentru a v\u0103 proteja partea inferioar\u0103 a spatelui de frig.<\/li>\n\n\n\n<li>Dac\u0103 sunte\u021bi afar\u0103 \u0219i bate v\u00e2ntul, este recomandat s\u0103 purta\u021bi o <a href=\"https:\/\/gymbeam.ro\/geaca-pentru-femei-stormbreaker-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">geac\u0103<\/a>&nbsp;antiv\u00e2nt care s\u0103 fie din material func\u021bional \u0219i impermeabil.<\/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\"><span class=\"ez-toc-section\" id=\"10_Durerea_de_spate_in_perioada_menstruatiei\"><\/span>10. Durerea de spate \u00een perioada menstrua\u021biei<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen timpul menstrua\u021biei, femeile au adesea dureri de spate nepl\u0103cute \u00een regiunea lombar\u0103 \u0219i sacrum. Acest lucru se datoreaz\u0103 \u00een principal hormonilor (prostaglandine), <strong>care declan\u0219eaz\u0103 contrac\u021biile musculaturii uterine<\/strong>. Acestea pot fi apoi at\u00e2t de puternice \u00eenc\u00e2t pot fi sim\u021bite \u0219i \u00een spate \u0219i abdomen. Din fericire, exist\u0103 modalit\u0103\u021bi de a face aceast\u0103 perioad\u0103 mai u\u0219or de gestionat. Printre acestea se num\u0103r\u0103 respectarea&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/ce-inseamna-o-dieta-sanatoasa-si-cum-sa-invatati-sa-mancati-sanatos\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">principiilor unei alimenta\u021bii s\u0103n\u0103toase<\/a>, care s\u0103 v\u0103 furnizeze to\u021bi nutrien\u021bii importan\u021bi pentru men\u021binerea s\u0103n\u0103t\u0103\u021bii hormonale. Nu uita\u021bi nici de exerci\u021bii fizice \u0219i de odihn\u0103 suficient\u0103. <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\">Cum s\u0103 reduce\u021bi durerile de spate \u00een timpul menstrua\u021biei?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Un <strong>du\u0219 cald<\/strong> poate ajuta la alinarea durerii.<\/li>\n\n\n\n<li><strong>\u00cencerca\u021bi un masaj u\u0219or al spatelui<\/strong>, spre exemplu folosind un <a href=\"https:\/\/gymbeam.ro\/pistol-de-masaj-vi-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dispozitiv de masaj<\/a>&nbsp;setat la intensitate sc\u0103zut\u0103.<\/li>\n\n\n\n<li><strong>Face\u021bi ceai din plante<\/strong>, precum cel de fenicul, ment\u0103, mu\u0219e\u021bel sau alchemilla.<\/li>\n\n\n\n<li><strong>\u00cencerca\u021bi<\/strong> <strong><a href=\"https:\/\/gymbeam.ro\/pink-balance-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">suplimente nutritive complexe<\/a><\/strong>&nbsp;pentru a sus\u021bine s\u0103n\u0103tatea hormonal\u0103 a femeilor.<\/li>\n\n\n\n<li>\u00cen timpul menstrua\u021biei, <strong>cre\u0219te\u021bi aportul de<\/strong> <strong><a href=\"https:\/\/gymbeam.ro\/magneziu\" class=\"ek-link\">magneziu<\/a><\/strong>, <strong><a href=\"https:\/\/gymbeam.ro\/vitamina-b-complex-forte-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamine B<\/a> \u0219i&nbsp;<a aria-label=\"zinc (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/zinc-chelate-100-tab-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zinc<\/a><\/strong>, care pot ajuta \u0219i \u00een cazul simptomele menstruale nepl\u0103cute.<\/li>\n\n\n\n<li><strong>\u00cencerca\u021bi s\u0103 duce\u021bi o via\u021b\u0103 activ\u0103<\/strong>. Ie\u0219i\u021bi la plimbare, face\u021bi ni\u0219te \u00eentinderi u\u0219oare sau practica\u021bi yoga. <span style=\"color: #ff6600\">[18-19]<\/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\"><span class=\"ez-toc-section\" id=\"Care_este_concluzia\"><\/span>Care este concluzia?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Durerea de spate poate fi cauzat\u0103 nu numai de o accidentare serioas\u0103 \u00een timpul antrenamentului. Cauzele cele mai frecvente sunt <strong>obiceiurile nes\u0103n\u0103toase pe termen lung<\/strong>, cum ar fi postura gre\u0219it\u0103, lipsa exerci\u021biilor fizice sau suprasolicitarea anumitor mu\u0219chi. Schimbarea posturii atunci c\u00e2nd lucra\u021bi la computer, <strong>exerci\u021biile regulate, stretchingul \u0219i tonifierea mu\u0219chilor sl\u0103bi\u021bi<\/strong> pot fi de folos \u00een acest sens. Dac\u0103 sunte\u021bi supraponderali, este indicat s\u0103 \u00eencepe\u021bi s\u0103 sl\u0103bi\u021bi treptat pentru a reduce presiunea asupra coloanei vertebrale, ceea ce poate ameliora \u0219i durerile de spate. Nu \u00een ultimul r\u00e2nd, calitatea saltelei pe care dormi\u021bi este foarte important\u0103 \u0219i ar trebui s\u0103 ofere suficient sprijin spatelui vostru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi s-a p\u0103rut util acest articol? Dac\u0103 da, distribui\u021bi-l \u0219i prietenilor vo\u0219tri \u0219i ajuta\u021bi-i s\u0103 scape de durerile de spate.<\/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>Durerea de spate este adesea cauzat\u0103 de lipsa exerci\u021biilor fizice, de postura incorect\u0103 sau de dezechilibre musculare. Cum s\u0103 rezolva\u021bi aceast\u0103 problem\u0103 pentru a sc\u0103pa de durerile de spate?<\/p>\n","protected":false},"author":129,"featured_media":337136,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[7628,6362,7370,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-377634","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-sanatate","9":"tag-spate","10":"tag-stres-ro","11":"tag-un-stil-de-viata-sanatos","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>Durerea de spate: 10 cele mai frecvente cauze \u0219i solu\u021bii pentru a sc\u0103pa de aceast\u0103 problem\u0103 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"De ce v\u0103 doare spatele? 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