{"id":1319,"date":"2019-04-28T09:00:23","date_gmt":"2019-04-28T07:00:23","guid":{"rendered":"https:\/\/www.fitshop.es\/blog\/?p=1319"},"modified":"2019-05-06T17:26:31","modified_gmt":"2019-05-06T15:26:31","slug":"5-trucos-para-combatir-el-dolor-de-espalda","status":"publish","type":"post","link":"https:\/\/www.fitshop.es\/blog\/5-trucos-para-combatir-el-dolor-de-espalda\/","title":{"rendered":"5 trucos para combatir el dolor de espalda"},"content":{"rendered":"<p><a name=\"more-3646\"><\/a>Los problemas de espalda est\u00e1n cada vez m\u00e1s presentes en la sociedad. Y el estar mucho tiempo sentados suele ser el causante de dichas molestias. Aqu\u00ed te dejamos algunos consejos para evitar los dolores de espalda.<!--more--><\/p>\n<p><strong>1. Pensar en la ergonom\u00eda en el puesto de trabajo.<\/strong> Si pasas muchas horas al d\u00eda en el escritorio, puede merecer la pena reconsiderar la posici\u00f3n de asiento.<\/p>\n<p>Una posici\u00f3n de asiento saludable cumple con los siguientes criterios:<\/p>\n<ul>\n<li>Los pies se apoyan con la planta en el suelo<\/li>\n<li>Las rodillas se encuentran por debajo de la cadera<\/li>\n<li>El muslo cae ligeramente hacia adelante<\/li>\n<li>La altura de la superficie de trabajo se halla a la altura de los codos o incluso algo por debajo<\/li>\n<li>La espalda tiene contacto con el respaldo<\/li>\n<li>Las corvas quedan a cierta distancia del canto exterior de la silla<\/li>\n<\/ul>\n<p>La buena noticias para los empresarios: un estudio demostr\u00f3 que un puesto de trabajo ergon\u00f3mico disminuye el tiempo de ausencias y aumenta la capacidad de rendimiento de los empleados.<\/p>\n<p><strong>2. Asiento activo.<\/strong> No est\u00e9s en tu silla durante horas en la misma posici\u00f3n. Debes cambiar tu posici\u00f3n de asiento en cada cierto tiempo. De esa manera el peso corporal se repartir\u00e1 sobre una superficie claramente mayor. \u00abAsiento activo\u00bb tambi\u00e9n significa que de vez en cuando cambies tu silla de escritorio por una <a href=\"https:\/\/www.fitshop.es\/pelota-para-gimnasia-togu-abs-55cm-65cm-togu-408551\" target=\"_blank\" rel=\"noopener noreferrer\">pelota de gimnasia<\/a>. Otra alternativa ser\u00eda trabajar de pie. Por ejemplo con una mesa alta o con la cinta de caminar <a href=\"https:\/\/www.fitshop.es\/cinta-andadora-escritorio-lifespan-tr1200-dt5-ls-dt5\" target=\"_blank\" rel=\"noopener noreferrer\">LifeSpan TR1200-DT5<\/a>.<\/p>\n<p><strong>3. Estiramiento.<\/strong> Levantarse y estirar aumenta el bienestar en tu d\u00eda a d\u00eda. Para saber c\u00f3mo va, \u00e9chale un vistazo a nuestra <a href=\"https:\/\/www.instagram.com\/p\/BwHg9-RAP_9\/\" target=\"_blank\" rel=\"noopener noreferrer\">infograf\u00eda de estiramiento en la oficina<\/a>.<\/p>\n<p><strong>4. Hacer pausas.<\/strong> Lev\u00e1ntate regularmente durante unos minutos. Hay muchas tareas que tambi\u00e9n puedes hacer de pie en el escritorio. Como las llamadas de tel\u00e9fono.<\/p>\n<p><strong>5. Fortalecer la musculatura del tronco.<\/strong> Con estos dos ejercicios podr\u00e1s hacer algo para fortalecer tu musculatura abdominal y lumbar de manera r\u00e1pida efectiva en la oficina. S\u00f3lo necesitas una <a href=\"https:\/\/www.fitshop.es\/pelotas-para-gimnasia\" target=\"_blank\" rel=\"noopener noreferrer\">pelota de gimnasia<\/a>. En la pausa del medio d\u00eda, puedes realizar dos series de 10-20 repeticiones.<\/p>\n<h5>\u00a1Que te diviertas!<\/h5>\n<div id=\"attachment_3651\" style=\"width: 310px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-3651\" class=\"wp-image-3651 size-medium\" title=\"Rollout1\" src=\"http:\/\/www.sport-tiedje.de\/blog\/wp-content\/uploads\/2015\/03\/Rollout1-300x200.jpg\" alt=\"Rollout1\" aria-describedby=\"caption-attachment-3651\" width=\"300\" height=\"200\"><p id=\"caption-attachment-3651\" class=\"wp-caption-text\">1. Rollout con la pelota de gimnasia &#8211; Posici\u00f3n inicial: de rodillas, con los antebrazos sobre la pelota. Ya en esta postura, la musculatura abdominal y de los gl\u00fateos se tensa activamente.<\/p><\/div>\n<div id=\"attachment_3652\" style=\"width: 310px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-3652\" class=\"wp-image-3652 size-medium\" title=\"Rollout2 - dolor de espalda\" src=\"http:\/\/www.sport-tiedje.de\/blog\/wp-content\/uploads\/2015\/03\/Rollout2-300x200.jpg\" alt=\"Rollout2\" aria-describedby=\"caption-attachment-3652\" width=\"300\" height=\"200\"><p id=\"caption-attachment-3652\" class=\"wp-caption-text\">2. Rollout con la pelota de gimnasia &#8211; Continuaci\u00f3n: los antebrazos ruedan por la pelota hacia adelante. El cuerpo forma una l\u00ednea recta hasta las rodillas y la mantiene durante el movimiento. A continuaci\u00f3n llevar los antebrazos hacia atr\u00e1s.<\/p><\/div>\n<div id=\"attachment_3649\" style=\"width: 310px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-3649\" class=\"wp-image-3649 size-medium\" title=\"Levantamiento de pelvis con la pelota de gimnasia\" src=\"http:\/\/www.sport-tiedje.de\/blog\/wp-content\/uploads\/2015\/03\/Hiplift1-300x200.jpg\" alt=\"Levantamiento de pelvis con la pelota de gimnasia\" aria-describedby=\"caption-attachment-3649\" width=\"300\" height=\"200\"><p id=\"caption-attachment-3649\" class=\"wp-caption-text\">3. Levantamiento de pelvis con la pelota de gimnasia &#8211; Posici\u00f3n inicial: tumbad@ boca arriba, colocar los talones sobre la pelota de gimnasia a la anchura de las caderas. Apoyar la cabeza. Ejercer presi\u00f3n con los talones y levantar levemente los gl\u00fateos del suelo.<\/p><\/div>\n<div id=\"attachment_3650\" style=\"width: 310px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-3650\" class=\"wp-image-3650 size-medium\" title=\"Levantamiento de pelvis con la pelota de gimnasia 2\" src=\"http:\/\/www.sport-tiedje.de\/blog\/wp-content\/uploads\/2015\/03\/Hiplift2-300x200.jpg\" alt=\"Levantamiento de pelvis con la pelota de gimnasia 2\" aria-describedby=\"caption-attachment-3650\" width=\"300\" height=\"200\"><p id=\"caption-attachment-3650\" class=\"wp-caption-text\">4. Levantamiento de pelvis con la pelota de gimnasia &#8211; Continuaci\u00f3n: tensionar m\u00fasculos abdominales y de gl\u00fateos, elevar la pelvis controladamente y llevar los talones hacia los gl\u00fateos. Cuando muslo y tren superior constituyan una l\u00ednea, volver a la posici\u00f3n inicial. \u00a1No apoyes los gl\u00fateos!<\/p><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Los problemas de espalda est\u00e1n cada vez m\u00e1s presentes en la sociedad. Y el estar mucho tiempo sentados suele ser el causante de dichas molestias. Aqu\u00ed te dejamos algunos consejos para evitar los dolores de espalda.<\/p>\n","protected":false},"author":5,"featured_media":1320,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[1],"tags":[29,137,32],"class_list":["post-1319","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sin-categoria","tag-en-forma","tag-pilates","tag-salud"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>5 trucos para combatir el dolor de espalda - El Blog de Fitshop<\/title>\n<meta name=\"description\" content=\"El estar mucho tiempo sentados suele ser el causante de los dolores de espalda. 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