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LOMBALGIA consigli pratici


La lombalgia , consigli pratici

La lombalgia è una patologia molto diffusa, si calcola che più del 70% delle persone avrà almeno un episodio di mal di schiena durante la vita. Ogni anno il 45-55% degli adulti soffre di dolore lombare e una persona su 20 presenta un episodio. Questa patologia coinvolge non solo i muscoli ma pure le ossa. Essa può essere classificata per la durata in:

• Fase acuta: durata di poche settimane (meno di 6)
• Fase sub-cronica: dolore che dura dalle 6 settimane alle 12 settimane
• Fase cronica: dolore che dura oltre le 12 settimane

La lombalgia di fase acuta può essere causata, oltre a fattori genetici, anche da movimenti fatti nella vita di ogni giorno, per esempio: sollevamento di oggetti, la torsione o la flessione anteriore del tronco. I sintomi si possono manifestare subito o il giorno seguente. Non è raro che si avverta del dolore anche alle gambe.
La fase acuta viene trattata per la maggior parte delle volte dal medico con la somministrazione di farmaci antiinfiammatori e miorilassanti. L'utilizzo però non può protrarsi a lungo per gli effetti negativi dei farmaci, per questo la miglior cura resta la prevenzione. In realtà anche in fase acuta la fisioterapia ha i suoi benefici.. Ma non tutti lo sanno!
La colonna vertebrale presenta delle curve dette "fisiologiche": lordosi cervicale, cifosi toracica, lordosi lombare e cifosi sacrale. Il rispetto delle singole curve e i rapporti fra di loro consentono un buon allineamento posturale e un buon funzionamento della struttura senza dolori e/o limitazione articolare. Quando queste curve non vengono rispettate subentra un quadro patologico. 


  








Nell’immagine di sinistra sono mostrate le curve fisiologiche, con le rispettive vertebre, della colonna vertebrale. Mentre nell’immagine di destra i classici quadri patologici in cui a colonna vertebrale può incorrere.

Di seguito proponiamo dei consigli pratici su come star seduti, sollevare pesi, come mantenere una buona postura e alcuni esercizi da eseguire per mantenere tonica e allungata la muscolatura responsabile delle lombalgie. 

  





L’immagine mostra le posture corrette e non in alcune attività quotidiane.

Posizione corretta per sedersi

Se sei seduto su una sedia con lo schienale dritto e duro, spingi il sedere fino al bordo della sedia e mettiti seduto, senza appoggiarti sullo schienale. Stare con la schiena e le spalle dritte, come se fossero sostenute dallo schienale della sedia. All’inizio questa postura può sembrare scomoda, ma  bisogna perseverare ad adottare questi accorgimenti.
Se sei seduto su una poltrona o su un divano, è importante che i piedi poggino completamente sul pavimento e che la schiena rimanga dritta. Le spalle devono stare all'indietro e dovresti sederti il più avanti possibile sul divano.
In qualsiasi luogo e in qualsiasi modo ci si sieda, è importante tenere le spalle all'indietro, per evitare di piegarsi o di incurvare la schiena, appena ci si siede. La sedia dovrebbe essere alta quanto basta perché i piedi poggino perfettamente sul pavimento e le ginocchia siano allineate con i fianchi, o poco più in basso. Lo spazio tra schiena e cosce deve formare un angolo di 90°-110°

Come sollevare pesi

Per sollevare correttamente dei pesi, cioè per evitare di sforzare la colonna lombare, è necessario mantenere il tronco eretto e la schiena ben verticale. Nel momento in cui si tira su il peso consigliamo di contrarre i glutei. Le ginocchia devono essere leggermente piegate e le gambe leggermente divaricate, questo per poter distribuire su tutta la colonna vertebrale i pesi evitando di sovraccaricare solo una delle sue curve. È molto importante tenere il peso  vicino al corpo così da evitare sbilanciamenti. Questo accorgimento deve essere fatto anche quando il peso viene depositato. La presa deve essere salda e piedi ben appoggiati al suolo. Durante il sollevamento è molto importante compiere movimenti armonici e non colpi di forza o strattoni. Di seguito riportiamo un’immagine esplicativa di quanto detto sopra.










Postura eretta corretta
La posizione eretta corretta prevede di mantenere il capo in linea con il busto, non proteso in avanti e le spalle in linea con i fianchi evitando quindi di portarle troppo in avanti o troppo indietro, evitare il cosiddetto petto in fuori. L'addome e i glutei devono essere leggermente contratti, evitando l'accentuazione della curva lombare, condizione che sforzerebbe eccessivamente il tratto lombare. Il peso del corpo, infine, deve essere distribuito su tutte e due le gambe. Non è sempre facile mantenere un atteggiamento corretto. Se si è costretti a stare per molto tempo in piedi sarebbe meglio posizionare, per qualche minuto, un rialzo di una decina di centimetri sotto un piede, in modo da alleggerire il carico sulla regione lombare. Di seguito un’immagine esplicativa.
 
 









Esercizi per rafforzare la muscolatura della colonna vertebrale
1. Posizionarsi sulle ginocchia e sulle mani, come se volesse gattonare. Da questa posizionare, senza modificare l’angola di spalle e ginocchia, portare la colonna verso il soffitto, accentuando la cifosi toracica. Ripetere l’esercizio per un minuto circa, dopo riposarsi per qualche secondo.
Sempre da questa posizione (detta quadrupedia), portare la colonna verso il pavimento, accentuando la lordosi lombare. Ripetere per circa un minuto, dopo riposarsi per qualche secondo.
Dopo essersi riposati, ripetere il tutto per altre due volte facendo così tre ripetizioni in totale.
Ancora da quadrupedia, alzare ed estendere alternativamente braccio e gamba opposto. Ripetere per tre quattro volte facendo attenzione a non sbilanciarsi su un lato del corpo mentre si alternano gli arti su cui il corpo poggia;
Dopo aver fatto questi esercizi, da quadrupedia, sedersi sui talloni ed estendere spalle e gomiti. In questa posizione si rilassa la muscolatura della colonna;
2. Sdraiarsi ora a pancia in giù, decubito prono. Mettere le mani sotto la fronte ed alzare di pochi centimetri ed alternativamente le gambe. Fare tre ripetizioni da un minuto ciascuna;
3. Sdraiarsi a pancia in su, decubito supino. Da questa posizione alzare i glutei, andare quindi nella cosiddetta posizione ponte. Mantenere questa posizione per trenta secondi e fare altre due ripetizioni, per un totale di 3 ripetizioni da trenta secondi. Da questa posizione, portare le ginocchia al petto e portarle alternativamente ed insieme prima a destra e poi a sinistra, avendo l’accortezza di non staccare la zona lombare dal suolo. Fare 3 ripetizioni da trenta secondi.

Esercizio di stretching

1. Espirando porta un ginocchio al petto e abbraccialo. Terminata l'espirazione fletti il capo in avanti verso il ginocchio e rimani in posizione per 10 secondi. Quindi ritorna lentamente in posizione di partenza senza mai staccare la zona lombare. Ripeti con l'altro ginocchio e poi con entrambi le ginocchia;
2. da quadrupedia, sedersi sui talloni ed estendere spalle e gomiti. In questa posizione si rilassa la muscolatura della colonna. Questo esercizio oltre a rilassare la colonna lombare ne stira pure la muscolatura.


Il ruolo del fisioterapista è fondamentale per controllare la corretta esecuzione di esercizi di rinforzo ed esercizi di stretching del tratto lombare. È, inoltre, fondamentale per correggere posture scorrette e far abituare il paziente a mantenere la corretta postura, quindi a prevenire l’insorgenza della lombalgia.
 

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