Higiene postural: Los malos hábitos de hoy, las lesiones de mañana.

Malos hábitos del día a día que pueden provocar lesiones a la larga:

No flexionar la espalda al levantar peso, encorvarse al sentare, estirarse demasiado al conducir, levantarse mientras se gira la columna o dormir boca abajo. Todas ellas son acciones cotidianas que se realizan prácticamente de forma refleja, pero que pueden causar problemas musculares importantes.

Corregir estos hábitos puede resultar complejo, sin embargo, un buen fisioterapeuta -y, por lo tanto, experto en higiene postural- siempre aleccionará a las personas que recurran a él acerca de las posturas más adecuadas para realizar las tareas cotidianas sin riesgo de sufrir daños a la larga en la espalda.

El dolor de espalda: un problema muy común:

El dolor de espalda es uno de los principales caballos de batalla de la población mundial. Es muy común a partir de la tercera década de vida y está asociado a varios factores, como son los siguientes:

  • Sedentarismo: Se suele dar de una mayor forma en las personas que no realizan ejercicio físico.
  • Sobrepeso: Tener “unos kilos de más” repercute negativamente en la espalda, que se ve sometida a una mayor presión.
  • Padecer otras enfermedades: Se ha demostrado que determinadas patologías pueden repercutir sobre la salud de la espalda directa o indirectamente. ¿Cuáles? Desde la artritis hasta determinados tipos de cáncer.
  • Fumar: La espalda se puede resentir a consecuencia del tabaquismo por hechos tan previsibles como el sobreesfuerzo que conlleva para esta parte del cuerpo el toser de forma frecuente.

Como hemos comentado, otra de las causas comunes de la aparición de problemas en la columna vertebral o en la musculatura de la espalda son los malos hábitos posturales. Son muy fáciles de adoptar y el daño que producen puede llegar a ser grande. Ante estos, se imponen una serie de recomendaciones de higiene postural que pueden hacer a quien las sigan mejorar en calidad de vida.

Algunos consejos de higiene postural:

A continuación, se muestran algunos ejemplos de modos correctos e incorrectos de realizar algunas de las acciones más frecuentes en la vida cotidiana, en forma de guía.

1.-LEVANTAR UN PESO

En esta imagen, se pueden observar algunas formas correctas e incorrectas de levantar objetos. En concreto, lo que se debe evitar es realizar esta acción como se muestra en las viñetas A y C, es decir, con la espalda estirada.

Lo correcto (B y D), sea la carga ligera o pesada, es flexionar las rodillas y volver a estirarse flexionando las piernas lentamente, con los pies separados y siempre procurando que el esfuerzo de la columna vertebral sea mínimo.

art10-1

2.-SENTARSE

La imagen muestra en la parte superior (A y B) dos formas incorrectas de sentarse en una silla delante de una mesa. En ellas, se observa cómo la figura está encorvada hacia delante (A) y con estirada y con los pies juntos (B), dos malos hábitos muy comunes que trata de corregir la higiene postural.

En este caso, lo correcto es sentarse con la espalda apoyada sobre el respaldo y con las piernas separadas, pues de ese modo el peso del cuerpo se distribuirá de una mejor forma y se evitará que la espalda se cargue.art10-2

3.-TRANSPORTAR/MOVER PESO

Los consejos de higiene postural de este punto han de ser tenidos muy en cuenta, pues una imprudencia a la hora de transportar o mover un objeto pesado puede provocar daños serios de forma instantánea.

Como se puede apreciar en la imagen, se considera perjudicial para la espalda mover de un lugar a otro objetos (punto A) arrastrándolos de espaldas y a distancia, ya que eso ocasiona una gran tensión en la zona lumbar que podría causar una sobrecarga. Tampoco se recomienda transportar carga con la espalda inclinada (D) ni manteniendo durante largo tiempo los brazos por encima de los hombros (G), pues también puede dañar la columna.

Para mover un objeto, será siempre positivo:

Apoyar la espalda en él para que la fuerza de empuje la realicen las piernas (C).
En el caso de llevar la compra a casa, por ejemplo, dividir el peso en varias bolsas y colocarlas en ambos brazos (E).
Para colocar objetos en una superficie elevada, siempre será positivo flexionar las piernas para agacharse a cogerlos y subirlos siempre lo más pegados al cuerpo posible. Si el espacio donde se van a colocar está a una altura considerable, es preferible subir a una silla antes que depositarlos con los brazos muy estirados.

art10-3

4.-PARA CONDUCIR

En la imagen se puede ver cómo en la parte superior (A) el conductor no tiene regulado el asiento de forma correcta, ya que está demasiado inclinado hacia atrás. Esto, aparte de ser peligroso, dado que no permite una conducción correcta, es negativo para la zona lumbar de la espalda, ya que así se le somete a una gran presión.

El modo correcto de sentarse al volante es con la espalda apoyada el asiento, siempre con el reposacabezas situado en línea con la parte superior de la cabeza de cada pasajero para evitar el latigazo cervical en caso de frenada brusca.

art10-4

5.-EN LA CAMA

Este aspecto es más difícil de controlar, ya que al dormir se efectúan los movimientos de forma inconsciente. Sin embargo, en lo posible, se debe evitar tumbarse boca abajo. También dormir en colchones blandos o sentarse en la cama con las rodillas flexionadas. En este sentido, la postura más idónea es la de dormir, o bien boca arriba; o bien de lado con las piernas ligeramente flexionadas y, a poder ser, con una almohada debajo de ellas.

art10-5

Un esfuerzo por tu salud:

Cambiar un hábito siempre requiere un esfuerzo continuado. Sin embargo, nunca hay que escatimar medios para conseguir mantener un bien preciado, como es la salud. La higiene postural ayuda a evitar un problema que comúnmente la afecta, como es el dolor de espalda y, por ello, las recomendaciones de tu fisioterapeuta se deben tener siempre muy en cuenta.

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