{"id":1854,"date":"2022-04-29T11:29:41","date_gmt":"2022-04-29T09:29:41","guid":{"rendered":"https:\/\/www.gerinckezeles.hu\/?p=1854"},"modified":"2023-02-07T16:53:08","modified_gmt":"2023-02-07T15:53:08","slug":"pozitia-corecta-de-sezut-pentru-evitarea-afectiunilor-coloanei-vertebrale","status":"publish","type":"post","link":"https:\/\/www.gerinckezeles.hu\/ro\/pozitia-corecta-de-sezut-pentru-evitarea-afectiunilor-coloanei-vertebrale\/","title":{"rendered":"Pozi\u021bia corect\u0103 de \u0219ezut pentru evitarea afec\u021biunilor coloanei vertebrale"},"content":{"rendered":"\n\n\n
\"\"<\/figure>\n\n\n

Respectarea unei tehnici corecte atunci c\u00e2nd sunte\u021bi a\u0219ezat contribuie \u00een mare m\u0103sur\u0103 la prevenirea afec\u021biunilor coloanei vertebrale. Care este aceast\u0103 tehnic\u0103 \u0219i de ce pozi\u021bia de \u0219edere pune presiune pe coloana vertebral\u0103? Afla\u021bi din acest articol.<\/span><\/p>\n

Dac\u0103 v\u0103 sim\u021bi\u021bi mai confortabil vizion\u00e2nd videoclipurile, pute\u021bi, de asemenea, s\u0103 consulta\u021bi con\u021binutul relevant de pe canalul meu YouTube dup\u0103 fiecare sec\u021biune.<\/b><\/p>\n

Din ce motiv \u0219ezutul pune presiune asupra coloanei vertebrale?<\/b><\/h2>\n

Coloana vertebral\u0103 uman\u0103 are o form\u0103 de dublu S din vedere lateral\u0103, ceea ce \u00eei confer\u0103 cea mai favorabil\u0103 pozi\u021bie biomecanic\u0103 pentru a rezista la sarcinile \u0219i la gravita\u021bia la care este supus\u0103. Dintre curburile coloanei vertebrale, at\u00e2t sec\u021biunea cervical\u0103, c\u00e2t \u0219i cea lombar\u0103 sunt sensibile. Sec\u021biunea lombar\u0103 este \u00een mod normal convex\u0103 spre anterior. La \u00eenceputul perioadei \u00een care se st\u0103 \u00een \u0219ezut, mu\u0219chii abdominali \u0219i cei ai spatelui ajut\u0103 la men\u021binerea unei pozi\u021bii normale, dar, \u00een timp, ace\u0219tia obosesc, iar umerii \u0219i partea superioar\u0103 a corpului se apleac\u0103 \u00een fa\u021b\u0103. Astfel, \u00eentreaga greutate a p\u0103r\u021bii superioare a corpului poate fi plasat\u0103 pe componentele coloanei lombare, cum ar fi discurile intervertebrale. Solicitarea exercitat\u0103 la nivelul cervical se datoreaz\u0103, \u00een principal, pozi\u021biei incorecte a capului, care, pe termen lung, poate duce la tulbur\u0103ri \u0219i <\/span>dureri cervicale<\/span><\/a>. Nu este greu pentru cititori s\u0103 \u00een\u021beleag\u0103 toate acestea, deoarece cu to\u021bii am avut g\u00e2tul \u00een\u021bepenit \u0219i dureri de spate atunci c\u00e2nd st\u0103m a\u0219eza\u021bi. Toate acestea pot fi semne ale pierderii rezisten\u021bei la nivelul coloanei vertebrale. O postur\u0103 inadecvat\u0103 \u00een timpul statului \u00een \u0219ezut poate duce la apari\u021bia unor afec\u021biuni ale coloanei vertebrale pe termen lung.<\/span><\/p>\n

Care este pozi\u021bia corect\u0103 de \u0219ezut pentru un pacient cu afec\u021biuni ale coloanei vertebrale?<\/b><\/h2>\n

Pentru a evita efectele mefavorabile ale pozi\u021biei \u00een \u0219ezut, trebuie s\u0103 se \u021bin\u0103 cont de dou\u0103 aspecte, unul fiind \u00eent\u0103rirea mu\u0219chilor (spate \u0219i abdomen), iar cel\u0103lalt este \u00eenv\u0103\u021barea unei tehnici corecte de a sta a\u0219ezat. Exist\u0103 6 elemente de baz\u0103 ale unei tehnici corecte de \u0219ezut, iar e\u0219uarea respect\u0103rii oric\u0103rui element poate pune o presiune excesiv\u0103 asupra coloanei vertebrale. Cele 6 elemente necesare pentru a evita afec\u021biunile coloanei vertebrale sau pentru a preveni deteriorarea suplimentar\u0103:<\/span><\/p>\n

    \n
  1. Pozi\u021bia spatelui.<\/span><\/li>\n
  2. \u00cen\u0103l\u021bimea scaunului, pozi\u021bia coapselor \u0219i a picioarelor<\/span><\/li>\n
  3. Ad\u00e2ncimea scaunului, pozi\u021bia genunchilor<\/span><\/li>\n
  4. Pozi\u021bia coatelor<\/span><\/li>\n
  5. Sus\u021binerea antebra\u021bului<\/span><\/li>\n
  6. Protejarea g\u00e2tului, reglarea nivelului ochilor<\/span><\/li>\n<\/ol>\n

    1. Pozi\u021bia spatelui.<\/b><\/h2>\n

    P\u0103rin\u021bii no\u0219tri ne spuneau s\u0103 st\u0103m cu \u201espatele drept\u201d. \u00cen sine, avertismentul este benefic deoarece ne reaminte\u0219te s\u0103 fim aten\u021bi la starea spatelui nostru, dar nu este ideal s\u0103 avem un spate perfect drept. Scaunele mai noi au acum sp\u0103tare cu crest\u0103turi \u00een regiunea lombar\u0103 care ajut\u0103 la men\u021binerea curburii normale. Scaunele mai vechi \u0219i mai ieftine, pe de alt\u0103 parte, au de obicei doar un sp\u0103tar drept \u0219i dur, caz \u00een care devine necesar\u0103 plasarea unei perne sau a unui fel de dispozitiv cilindric \u00een spatele coloanei lombare pentru a ajuta la men\u021binerea curburii normale spre anterior. \u00cen concep\u021bia general\u0103, aceast\u0103 pozi\u021bie poate fi descris\u0103 ca un \u201espate drept\u201d, dar, privit\u0103 din lateral, coloana vertebral\u0103 cap\u0103t\u0103 o form\u0103 s\u0103n\u0103toas\u0103 de dublu S.<\/span><\/p>\n

    \"a
    Figur\u0103: \u00cen pozi\u021bia corect\u0103 de \u0219ezut, coloana lombar\u0103 este curbat\u0103 \u00een fa\u021b\u0103 (chiar \u0219i cu ajutorul unei perne) \u0219i \u00eentreaga coloan\u0103 vertebral\u0103 cap\u0103t\u0103 forma unui dublu S.<\/figcaption><\/figure>\n

    2. \u00cen\u0103l\u021bimea scaunului, pozi\u021bia coapselor \u0219i a picioarelor<\/b><\/h2>\n

    Scaunul ideal are o dimensiune ce permite men\u021binerea picioarelor pe podea \u0219i, \u00een acela\u0219i timp, contactul c\u0103lc\u00e2ielor cu solul. Dac\u0103 picioarele at\u00e2rn\u0103 \u00een aer, greutatea picioarelor poate crea un efect de trac\u021biune asupra coloanei vertebrale, pun\u00e2nd presiune asupra acesteia. Dac\u0103 scaunul este prea jos, genunchii no\u0219tri vor fi mai sus dec\u00e2t \u0219oldurile, o pozi\u021bie biomecanic\u0103 nefavorabil\u0103, care pune presiune asupra coloanei vertebrale, dar \u0219i asupra \u0219oldurilor. \u00cen\u0103l\u021bimea ideal\u0103 este cea \u00een care coapsele \u0219i picioarele formeaz\u0103 un unghi drept (90 de grade), iar c\u0103lc\u00e2iele se afl\u0103 pe podea.<\/span><\/p>\n

    \"l\u00e1bak
    Figur\u0103: c\u0103lc\u00e2iele pe sol, coapsele \u0219i picioarele \u00een unghi drept<\/figcaption><\/figure>\n

    3. Ad\u00e2ncimea scaunului, pozi\u021bia genunchilor<\/b><\/h2>\n

    \u00cen mod ideal, ar trebui s\u0103 existe un spa\u021biu de un deget \u00eentre genunchi \u0219i scaun, astfel \u00eenc\u00e2t picioarele s\u0103 poat\u0103 at\u00e2rna p\u00e2n\u0103 la sol, iar genunchii s\u0103 poat\u0103 forma un unghi corect, conform punctului doi. Dac\u0103 scaunul este prea ad\u00e2nc \u0219i fesele sunt afundate, genunchii vor face un unghi oblic, picioarele \u0219i c\u0103lc\u00e2iele nu vor atinge solul \u00een acela\u0219i timp, iar coloana lombar\u0103 va fi tensionat\u0103.<\/span><\/p>\n

    \"t\u00e9rdhajl\u00edt\u00e1s\"
    Figur\u0103: Ideal\u0103 este o distan\u021b\u0103 de un deget \u00eentre genunchi \u0219i scaun.<\/figcaption><\/figure>\n

    4. Pozi\u021bia coatelor<\/b><\/h2>\n

    Prin reglarea \u00een\u0103l\u021bimii scaunului, ar trebui s\u0103 ob\u021binem o pozi\u021bie \u00een care, cu m\u00e2inile pe mas\u0103, bra\u021bul \u0219i antebra\u021bul se afl\u0103 \u00een unghi drept, iar bra\u021bul s\u0103 fie paralel cu coloana vertebral\u0103.<\/span><\/p>\n

    \"k\u00f6ny\u00f6k
    Figur\u0103: Bra\u021bul \u0219i antebra\u021bul \u00een unghi drept, palmele sprijinite confortabil pe mas\u0103<\/figcaption><\/figure>\n

    5. Sus\u021binerea antebra\u021bului<\/b><\/h2>\n

    Scopul este de a oferi un anumit sprijin pentru antebra\u021be, \u00een mod ideal suportul pentru antebra\u021be al scaunului ar trebui s\u0103 fie reglabil. C\u00e2nd antebra\u021bele at\u00e2rn\u0103, partea superioar\u0103 a corpului \u0219i g\u00e2tul pot fi trase \u00een fa\u021b\u0103, umerii cad \u00een fa\u021b\u0103, iar mu\u0219chii obosesc \u00een timp, din cauza at\u00e2rn\u0103rii antebra\u021belor. Dac\u0103 suportul pentru antebra\u021be al scaunului nu este reglabil, pute\u021bi plasa o pern\u0103 mic\u0103 sub antebra\u021be, la o \u00een\u0103l\u021bime care s\u0103 fie totu\u0219i confortabil\u0103 pentru umeri.<\/span><\/p>\n

    \"k\u00f6ny\u00f6k
    Figur\u0103: Antebra\u021bele sus\u021binute de o mic\u0103 pern\u0103 pentru ca umerii s\u0103 stea confortabili<\/figcaption><\/figure>\n

    6. Protec\u021bie pentru g\u00e2t, reglarea nivelului ochilor<\/b><\/h2>\n

    Pentru a combate problemele de spate, este important s\u0103 ne g\u00e2ndim la protejarea g\u00e2tului. Indiferent dac\u0103 citim o carte sau lucr\u0103m \u00een fa\u021ba unui monitor, este important s\u0103 ne regl\u0103m nivelul ochilor pentru a ne proteja g\u00e2tul. \u00cenchide\u021bi ochii \u0219i adopta\u021bi cea mai confortabil\u0103 pozi\u021bie a g\u00e2tului, ca \u0219i cum a\u021bi privi drept \u00eenainte, a\u0219a cum am descris mai sus. \u00cen aceast\u0103 pozi\u021bie, g\u00e2tul este relaxat, nici prea \u00een fa\u021b\u0103, nici prea \u00een spate. Deschide\u021bi ochii \u0219i, \u00een timp ce privi\u021bi \u00een fa\u021b\u0103, ar trebui s\u0103 v\u0103 uita\u021bi chiar \u00een centrul monitorului\/ c\u0103r\u021bii. Dac\u0103 nu v\u0103 uita\u021bi direct \u00een centrul monitorului\/c\u0103r\u021bii, trebuie s\u0103 le regla\u021bi. \u00cen caz contrar (de exemplu, dac\u0103 ne \u00eenclin\u0103m capul prea mult pe spate sau sau \u00een fa\u021b\u0103), g\u00e2tul va fi supus unei tensiuni crescute, produc\u00e2nd \u00een timp o senza\u021bie de \u201e\u00een\u021bepenire\u201d.<\/span><\/p>\n

    \"a
    Figur\u0103: Privirea se \u00eendreapt\u0103 direct spre centrul obiectului, g\u00e2tul nu este \u00eencordat.<\/figcaption><\/figure>","protected":false},"excerpt":{"rendered":"

    Respectarea unei tehnici corecte atunci c\u00e2nd sunte\u021bi a\u0219ezat contribuie \u00een mare m\u0103sur\u0103 la prevenirea afec\u021biunilor coloanei vertebrale. Care este aceast\u0103 tehnic\u0103 \u0219i de ce pozi\u021bia de \u0219edere pune presiune pe coloana vertebral\u0103? Afla\u021bi din acest articol. Dac\u0103 v\u0103 sim\u021bi\u021bi mai confortabil vizion\u00e2nd videoclipurile, pute\u021bi, de asemenea, s\u0103 consulta\u021bi con\u021binutul relevant de pe canalul meu YouTube […]<\/p>\n","protected":false},"author":1,"featured_media":1253,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[55,77,43],"tags":[],"blocksy_meta":{"styles_descriptor":{"styles":{"desktop":"","tablet":"","mobile":""},"google_fonts":[],"version":6}},"featured_image_urls":{"full":["https:\/\/www.gerinckezeles.hu\/wp-content\/uploads\/2019\/05\/ules.jpg",960,640,false],"thumbnail":["https:\/\/www.gerinckezeles.hu\/wp-content\/uploads\/2019\/05\/ules-150x150.jpg",150,150,true],"medium":["https:\/\/www.gerinckezeles.hu\/wp-content\/uploads\/2019\/05\/ules-300x200.jpg",300,200,true],"medium_large":["https:\/\/www.gerinckezeles.hu\/wp-content\/uploads\/2019\/05\/ules-768x512.jpg",768,512,true],"large":["https:\/\/www.gerinckezeles.hu\/wp-content\/uploads\/2019\/05\/ules.jpg",960,640,false],"1536x1536":["https:\/\/www.gerinckezeles.hu\/wp-content\/uploads\/2019\/05\/ules.jpg",960,640,false],"2048x2048":["https:\/\/www.gerinckezeles.hu\/wp-content\/uploads\/2019\/05\/ules.jpg",960,640,false],"rpwe-thumbnail":["https:\/\/www.gerinckezeles.hu\/wp-content\/uploads\/2019\/05\/ules-45x45.jpg",45,45,true]},"post_excerpt_stackable":"

    Respectarea unei tehnici corecte atunci c\u00e2nd sunte\u021bi a\u0219ezat contribuie \u00een mare m\u0103sur\u0103 la prevenirea afec\u021biunilor coloanei vertebrale. Care este aceast\u0103 tehnic\u0103 \u0219i de ce pozi\u021bia de \u0219edere pune presiune pe coloana vertebral\u0103? Afla\u021bi din acest articol. Dac\u0103 v\u0103 sim\u021bi\u021bi mai confortabil vizion\u00e2nd videoclipurile, pute\u021bi, de asemenea, s\u0103 consulta\u021bi con\u021binutul relevant de pe canalul meu YouTube dup\u0103 fiecare sec\u021biune. Din ce motiv \u0219ezutul pune presiune asupra coloanei vertebrale? Coloana vertebral\u0103 uman\u0103 are o form\u0103 de dublu S din vedere lateral\u0103, ceea ce \u00eei confer\u0103 cea mai favorabil\u0103 pozi\u021bie biomecanic\u0103 pentru a rezista la sarcinile \u0219i la gravita\u021bia la care este supus\u0103.…<\/p>\n","category_list":"Coloana vertebral\u0103 s\u0103n\u0103toas\u0103<\/a>, Durerea de spate, durere la nivelul spatelui<\/a>, Hernia de disc\/hernia spinal\u0103<\/a>","author_info":{"name":"Dr. Czigl\u00e9czki G\u00e1bor","url":"https:\/\/www.gerinckezeles.hu\/author\/gabor-czigleczki\/"},"comments_num":"0 comments","yoast_head":"\nPozi\u021bia corect\u0103 de \u0219ezut pentru evitarea afec\u021biunilor coloanei vertebrale - Gerinckezel\u00e9s<\/title>\n<meta name=\"description\" content=\"Cikkemben bemutatom, hogy milyen a helyes \u00fcl\u00e9s technika, amely seg\u00edts\u00e9g\u00e9vel elker\u00fclhet\u0151 a gerincbetegs\u00e9gek kialakul\u00e1sa. 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