{"id":3692,"date":"2022-11-11T16:40:17","date_gmt":"2022-11-11T21:40:17","guid":{"rendered":"https:\/\/www.illuminati.ec\/misaludeshoy\/?p=1948"},"modified":"2024-09-02T14:17:21","modified_gmt":"2024-09-02T14:17:21","slug":"seis-ejercicios-para-aliviar-el-dolor-de-espalda-baja","status":"publish","type":"post","link":"https:\/\/www.illuminati.ec\/misaludeshoy\/seis-ejercicios-para-aliviar-el-dolor-de-espalda-baja\/","title":{"rendered":"Seis ejercicios para aliviar el dolor de espalda baja"},"content":{"rendered":"

Redacci\u00f3n Mi salud es hoy (I)<\/p>\n

La lumbalgia o dolor de espalda baja es bastante com\u00fan y se ha agudizado con el teletrabajo, de acuerdo con la deport\u00f3loga Nathaly Villacr\u00e9s.<\/p>\n

Si el dolor es intenso o no mejora despu\u00e9s de dos semanas, visitar al m\u00e9dico general o especialista. Pero, si el dolor no es agudo y es causado por pasar mucho tiempo parados o sentados, pueden realizarse ejercicios en casa para estirar y ejercitar suavemente los m\u00fasculos que componen el dolor lumbar. La especialista recomienda realizar esta rutina:<\/p>\n

    \n
  1. Laterales. <\/strong>De pie y con los pies paralelos a la cadera, levantar los dos brazos y girar hacia la derecha por 10 segundos. Volver al centro y hacer lo mismo hacia la izquierda. Repetir tres veces. Despu\u00e9s, en la misma posici\u00f3n, pero con los brazos abajo, girar el torso completo hacia la derecha durante 15 segundos. Volver al centro y girar hacia el otro lado. Repetir tres veces.<\/li>\n
  2. Punta de pie. <\/strong>En la misma postura del ejercicio anterior, doblar la cadera e intentar topar la punta de los pies. Sentir el estiramiento de la columna, no rebotar. Hacerlo por 10 segundos, tres veces. Para realizar la variaci\u00f3n, sentarse en una superficie dura con los pies separados, intentar tocar la punta de los pies durante 10 segundos y repetir tres veces.<\/li>\n
  3. Mariposa. <\/strong>En postura sentada, doblar las rodillas en posici\u00f3n mariposa, intentando que los talones lleguen a la pelvis. \u201cNo es necesario ser hiperlaxos\u201d, dice la especialista. Despu\u00e9s, doblar la cadera, estirar los brazos e intentar llegar lo m\u00e1s lejos posible, respetando el cuerpo. Hacerlo tres veces, por 10 segundos.<\/li>\n
  4. Vaca. <\/strong>Colocarse en postura de cuatro apoyos: brazos rectos y manos debajo de los hombros y rodillas debajo de las caderas. Mantener la espalda recta y el abdomen firme antes de iniciar. Elevar el ment\u00f3n y la pelvis. Al mismo tiempo, bajar el abdomen, hasta crear una curva en forma de U. Inspirar por 10 segundos y realizar la siguiente postura.<\/li>\n
  5. Gato. <\/strong>Transicionar de la postura de la vaca arqueando la espalda como un gato asustado, estirando los brazos y metiendo el abdomen. Exhalar por 10 segundos. Repetir 10 veces el conjunto de ejercicios.<\/li>\n
  6. Relajaci\u00f3n. <\/strong>Para finalizar, sentarse en los talones, bajar el torso, acercar el rostro al suelo y estirar los brazos. Mantener la postura por 10 segundos.<\/li>\n<\/ol>\n

    Villacr\u00e9s recomienda realizar esta rutina al menos una vez al d\u00eda, aunque puede hacerse a manera de pausa activa, cada dos horas a lo largo de la jornada.<\/p>\n

    Fuente<\/em><\/strong><\/p>\n

    Deport\u00f3loga Nathaly Villacr\u00e9s.<\/p>\n

    Perspectivas<\/strong><\/p>\n

      \n
    • La lumbalgia o dolor de espalda baja es bastante com\u00fan y se ha agudizado con el teletrabajo.<\/li>\n
    • Si el dolor es causado por pasar mucho tiempo parados o sentados, hay ejercicios que pueden aliviarlo.<\/li>\n
    • Una rutina sencilla puede empezar girando el torso y despu\u00e9s toc\u00e1ndose las puntas de los pies.<\/li>\n
    • A continuaci\u00f3n, realizar el ejercicio de la mariposa y las posturas del yoga de la vaca y del gato.<\/li>\n
    • Terminar con la postura del ni\u00f1o con brazos extendidos, que ayuda a relajarse.<\/li>\n
    • Mantener cada postura por unos 10 segundos y realizar unas tres repeticiones. Realizar la rutina al menos una vez al d\u00eda.<\/li>\n
    • Si el dolor es intenso o no mejora tras dos semanas, visitar al m\u00e9dico.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

      La lumbalgia o dolor de espalda baja es bastante com\u00fan y se ha agudizado con el teletrabajo<\/p>\n","protected":false},"author":7,"featured_media":3626,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[10],"tags":[],"class_list":["post-3692","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sigue-en-movimiento"],"yoast_head":"\nSeis ejercicios para aliviar el dolor de espalda baja - 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