{"id":5293,"date":"2017-10-16T00:00:56","date_gmt":"2017-10-16T04:00:56","guid":{"rendered":"http:\/\/www.hancockregionalhospital.org\/?p=5293"},"modified":"2017-10-16T00:00:56","modified_gmt":"2017-10-16T04:00:56","slug":"get-stay-fit-care-lower-back","status":"publish","type":"post","link":"https:\/\/www.hancockhealth.org\/de\/2017\/10\/get-stay-fit-care-lower-back\/","title":{"rendered":"Um fit zu werden und zu bleiben, achten Sie auf Ihren unteren R\u00fccken"},"content":{"rendered":"<div class=\"container mx-auto   wordpress-block wordpress- core-\">Von all den Schmerzen, unter denen Ihr K\u00f6rper leiden kann, sind R\u00fcckenschmerzen m\u00f6glicherweise die schlimmste Folter. Nicht zuletzt, weil die L\u00f6sung oft darin besteht, die Kraft zu verbessern und wieder aktiv zu werden \u2013 zwei Ziele, die bei starken Schmerzen schwer zu erreichen sein k\u00f6nnen.<\/p>\n<p>Wenn Sie Ihre Gesundheit verbessern und aktiver werden m\u00f6chten, tun Sie sich und Ihrer Wirbels\u00e4ule einen Gefallen. Treffen Sie Vorsichtsma\u00dfnahmen und beachten Sie die folgenden Tipps:<\/p>\n<h2><strong>Trainieren Sie Ihren Kern.<\/strong><\/h2>\n<p>Obwohl Ihr unterer R\u00fccken noch andere wichtige Aufgaben erf\u00fcllt, ist er auch eine Maschine, die Gewichte bewegt, was bedeutet, dass er Muskeln ben\u00f6tigt, um richtig zu funktionieren. Ein starker Kern st\u00fctzt Ihre Wirbels\u00e4ule und sorgt daf\u00fcr, dass sie nicht mehr belastet, als sie sollte. Sondern die St\u00e4rkung Ihres Kerns <a href=\"https:\/\/www.realsimple.com\/health\/fitness-exercise\/workouts\/strengthen-your-lower-back\" target=\"_blank\" rel=\"noopener noreferrer\">bedeutet, mehr als nur Sit-ups zu machen<\/a>. Seien Sie beim Erlernen dieser Kraft\u00fcbungen geduldig, da der Aufbau unbekannter Muskeln Zeit braucht. Verwenden Sie kontrollierte Bewegungen, keine abrupten. Und f\u00fcgen Sie nach und nach Wiederholungen hinzu.<\/p>\n<h2><strong>Achten Sie auf Ihre Haltung.<\/strong><\/h2>\n<p>Schlechte Haltung hat <a href=\"https:\/\/www.prevention.com\/health\/healthy-living\/how-bad-posture-affects-your-health-and-happiness\" target=\"_blank\" rel=\"noopener noreferrer\">viele negative Auswirkungen<\/a>, aber eine der gr\u00f6\u00dften Belastungen ist die Belastung Ihrer Wirbels\u00e4ule, insbesondere der Bandscheiben im Lendenwirbelbereich, die f\u00fcr die D\u00e4mpfung sorgen. Die gute Nachricht ist, dass es leicht zu beheben ist. Stehen Sie aufrecht, nutzen Sie beim Sitzen einen ergonomischen Stuhl und erinnern Sie sich daran, Ihre Ausrichtung tags\u00fcber regelm\u00e4\u00dfig zu \u00fcberpr\u00fcfen. Dein <a href=\"http:\/\/ecosalon.com\/5-handy-apps-to-reverse-bad-posture\/\" target=\"_blank\" rel=\"noopener noreferrer\">Smartphone kann helfen<\/a>. Stellen Sie sicher, dass Sie jede Stunde, die Sie sitzen, ein paar Minuten auf den Beinen verbringen und sich bewegen.<\/p>\n<h2><strong>Verwenden Sie sichere Hebetechniken.<\/strong><\/h2>\n<p><a href=\"https:\/\/www.spine-health.com\/conditions\/sports-and-spine-injuries\/three-easy-rules-avoid-back-injury\" target=\"_blank\" rel=\"noopener noreferrer\">Es geht nicht nur darum, mit den Beinen zu heben<\/a>. Beugen Sie die Knie, halten Sie die Brust nach vorne und f\u00fchren Sie mit den H\u00fcften. Halten Sie Ihre Schultern auf einer Linie mit Ihren H\u00fcften und halten Sie das Gewicht dessen, was Sie heben, nah an Ihrem K\u00f6rper.<\/p>\n<h2><strong>Dehnen Sie sich intelligent.<\/strong><\/h2>\n<p>Flexibilit\u00e4t ist wichtig f\u00fcr die R\u00fcckengesundheit. Die Muskeln, B\u00e4nder und Sehnen, die zur Steuerung der Wirbels\u00e4ule beitragen, m\u00fcssen sich richtig bewegen k\u00f6nnen, um Ihre Wirbels\u00e4ule in einer Linie zu halten. A <a href=\"https:\/\/www.spine-health.com\/wellness\/exercise\/stretching-back-pain-relief\" target=\"_blank\" rel=\"noopener noreferrer\">Ein spezielles Dehnprogramm f\u00fcr die Wirbels\u00e4ule<\/a> wird Ihnen dabei helfen, die oben genannten Tipps bequem zu befolgen und Verletzungen zu vermeiden. Tragen Sie wie bei jedem Dehnprogramm lockere, bequeme Kleidung. Bewegen Sie sich langsam und vermeiden Sie es, bei der Dehnung zu h\u00fcpfen. Halten Sie die Dehn\u00fcbungen 20 bis 30 Sekunden lang und l\u00f6sen Sie sie dann langsam.<\/p>\n<h2><strong>Treffen Sie gesunde Entscheidungen.<\/strong><\/h2>\n<p>Die Gesundheit Ihrer Wirbels\u00e4ule wird von der Gesundheit Ihres gesamten K\u00f6rpers beeinflusst. Trinken Sie viel Wasser, vermeiden Sie \u00fcberm\u00e4\u00dfigen Alkoholkonsum und <a href=\"http:\/\/www.webmd.com\/diet\/anti-inflammatory-diet-road-to-good-health#1\" target=\"_blank\" rel=\"noopener noreferrer\">entz\u00fcndliche Lebensmittel<\/a>, und wenn Sie rauchen, <a href=\"https:\/\/www.hancockhealth.org\/de\/wellness-education\/classes\/commit-to-quit-smoking-cessation-course\/\" target=\"_blank\" rel=\"noopener noreferrer\">einen Weg finden, aufzuh\u00f6ren<\/a>. Die oben genannten Lebensstil- und Bewegungstipps helfen ebenfalls. Wenn Ihnen das Training gerade schwer f\u00e4llt, setzen Sie sich kleine Ziele, um langsam in Bewegung zu kommen: Gehen Sie ein paar Mal hintereinander die Treppe hoch und runter, gehen Sie mit einem Freund spazieren oder setzen Sie sich 20 Minuten lang auf einen Gymnastikball.<\/p>\n<p>Of course, even the best habits can\u2019t protect you against every possible injury, not to mention the pains and discomforts that can result from aging. If you\u2019re experiencing\u00a0back or other joint pain, <a href=\"https:\/\/www.hancockhealth.org\/de\/find-a-doctor\/\">dein Arzt<\/a> kann einen Spezialisten empfehlen, der L\u00f6sungen anbieten kann.<\/div>","protected":false},"excerpt":{"rendered":"<p>How to care for your most valuable piece of workout equipment: your lower back.<\/p>","protected":false},"author":6,"featured_media":5299,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_tec_requires_first_save":true,"_EventAllDay":false,"_EventTimezone":"","_EventStartDate":"","_EventEndDate":"","_EventStartDateUTC":"","_EventEndDateUTC":"","_EventShowMap":false,"_EventShowMapLink":false,"_EventURL":"","_EventCost":"","_EventCostDescription":"","_EventCurrencySymbol":"","_EventCurrencyCode":"","_EventCurrencyPosition":"","_EventDateTimeSeparator":"","_EventTimeRangeSeparator":"","_EventOrganizerID":[],"_EventVenueID":[],"_OrganizerEmail":"","_OrganizerPhone":"","_OrganizerWebsite":"","_VenueAddress":"","_VenueCity":"","_VenueCountry":"","_VenueProvince":"","_VenueState":"","_VenueZip":"","_VenuePhone":"","_VenueURL":"","_VenueStateProvince":"","_VenueLat":"","_VenueLng":"","_VenueShowMap":false,"_VenueShowMapLink":false,"_tribe_blocks_recurrence_rules":"","_tribe_blocks_recurrence_description":"","_tribe_blocks_recurrence_exclusions":"","footnotes":""},"categories":[386],"tags":[],"service":[],"class_list":["post-5293","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news"],"acf":{"featured_image":5299,"page_title":"","sub_header":"","display_overlay":false},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>To Get and Stay Fit, Care for Your Lower Back - Hancock Health<\/title>\n<meta name=\"description\" content=\"Your lower back is the center of your strength and flexibility, but strains and injuries there can slow you down. 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