{"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\/es\/2017\/10\/get-stay-fit-care-lower-back\/","title":{"rendered":"Para ponerse y mantenerse en forma, cuide su espalda baja"},"content":{"rendered":"<div class=\"container mx-auto   wordpress-block wordpress- core-\">De todos los dolores y molestias que puede sufrir el cuerpo, el dolor de espalda puede ser el peor tipo de tortura. Sobre todo porque la soluci\u00f3n a menudo implica mejorar la fuerza y volver a la actividad, dos objetivos que pueden ser dif\u00edciles de lograr cuando se sufre un dolor terrible.<\/p>\n<p>Si est\u00e1 tratando de mejorar su salud y volverse m\u00e1s activo, h\u00e1gase un favor a usted mismo y a su columna. Tome precauciones y considere estos consejos:<\/p>\n<h2><strong>Trabaja tu n\u00facleo.<\/strong><\/h2>\n<p>Aunque tiene otras funciones importantes, la zona lumbar tambi\u00e9n es una m\u00e1quina de mover peso, lo que significa que necesita m\u00fasculos para funcionar correctamente. Un n\u00facleo fuerte sostiene la columna y garantiza que no asuma m\u00e1s carga de la que deber\u00eda. Pero fortalecer tu n\u00facleo <a href=\"https:\/\/www.realsimple.com\/health\/fitness-exercise\/workouts\/strengthen-your-lower-back\" target=\"_blank\" rel=\"noopener noreferrer\">significa hacer algo m\u00e1s que abdominales<\/a>. Tenga paciencia al aprender estas rutinas de fuerza, ya que desarrollar m\u00fasculos desconocidos lleva tiempo. Utilice movimientos controlados, no bruscos. Y agregue repeticiones gradualmente.<\/p>\n<h2><strong>Cuida tu postura.<\/strong><\/h2>\n<p>La mala postura tiene <a href=\"https:\/\/www.prevention.com\/health\/healthy-living\/how-bad-posture-affects-your-health-and-happiness\" target=\"_blank\" rel=\"noopener noreferrer\">muchos efectos negativos<\/a>, pero uno de los mayores es la tensi\u00f3n que ejerce sobre la columna, especialmente los discos lumbares que proporcionan amortiguaci\u00f3n. La buena noticia es que es f\u00e1cil de solucionar. P\u00e1rese derecho, use una silla ergon\u00f3mica cuando est\u00e9 sentado y establezca recordatorios para verificar su alineaci\u00f3n regularmente durante el d\u00eda. Su <a href=\"http:\/\/ecosalon.com\/5-handy-apps-to-reverse-bad-posture\/\" target=\"_blank\" rel=\"noopener noreferrer\">El tel\u00e9fono inteligente puede ayudar<\/a>. Aseg\u00farate de pasar unos minutos de pie y movi\u00e9ndote por cada hora que est\u00e9s sentado.<\/p>\n<h2><strong>Utilice t\u00e9cnicas de levantamiento seguras.<\/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\">No se trata s\u00f3lo de levantar con las piernas<\/a>. Doble las rodillas, mantenga el pecho hacia adelante y avance con las caderas. Mantenga los hombros alineados con las caderas y sostenga el peso de lo que est\u00e9 levantando cerca de su cuerpo.<\/p>\n<h2><strong>Est\u00edrese inteligentemente.<\/strong><\/h2>\n<p>La flexibilidad es importante para la salud de la espalda. Los m\u00fasculos, ligamentos y tendones que ayudan a controlar la columna deben poder moverse correctamente para mantener la columna alineada. A <a href=\"https:\/\/www.spine-health.com\/wellness\/exercise\/stretching-back-pain-relief\" target=\"_blank\" rel=\"noopener noreferrer\">Programa de estiramientos espec\u00edficamente dise\u00f1ado para la columna.<\/a> Le ayudar\u00e1 a seguir c\u00f3modamente los consejos anteriores y evitar lesiones. Como con cualquier r\u00e9gimen de estiramiento, use ropa holgada y c\u00f3moda. Mu\u00e9vete lentamente y evita rebotar en el estiramiento. Mantenga los estiramientos durante 20 a 30 segundos y luego ret\u00edrelos lentamente.<\/p>\n<h2><strong>Tome decisiones saludables.<\/strong><\/h2>\n<p>La salud de su columna se ve afectada por la salud de todo su cuerpo. Beba mucha agua, evite el consumo excesivo de alcohol y <a href=\"http:\/\/www.webmd.com\/diet\/anti-inflammatory-diet-road-to-good-health#1\" target=\"_blank\" rel=\"noopener noreferrer\">alimentos inflamatorios<\/a>, y si fumas, <a href=\"https:\/\/www.hancockhealth.org\/es\/wellness-education\/classes\/commit-to-quit-smoking-cessation-course\/\" target=\"_blank\" rel=\"noopener noreferrer\">encontrar una manera de dejar de fumar<\/a>. Los consejos anteriores sobre estilo de vida y ejercicio tambi\u00e9n le ayudar\u00e1n. Si el ejercicio le resulta dif\u00edcil en este momento, utilice objetivos peque\u00f1os para empezar a moverse gradualmente: subir y bajar escaleras varias veces seguidas, caminar con un amigo o sentarse en una pelota de ejercicios durante 20 minutos.<\/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\/es\/find-a-doctor\/\">tu doctor<\/a> Puede recomendarle un especialista que pueda ofrecerle soluciones.<\/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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