{"id":27072,"date":"2022-11-02T09:43:00","date_gmt":"2022-11-02T08:43:00","guid":{"rendered":"https:\/\/www.mgc.es\/?p=27072"},"modified":"2022-11-03T10:27:21","modified_gmt":"2022-11-03T09:27:21","slug":"tens-prou-cura-de-lesquena-a-la-feina","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/tens-prou-cura-de-lesquena-a-la-feina\/","title":{"rendered":"Tens prou cura de l&#8217;esquena a la feina?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_1 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\"><p class=\"ez-toc-title\" style=\"cursor:inherit\">\u00cdndex de continguts<\/p>\n<\/div><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.mgc.es\/ca\/blog\/tens-prou-cura-de-lesquena-a-la-feina\/#Lesions_possibles\" >Lesions possibles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.mgc.es\/ca\/blog\/tens-prou-cura-de-lesquena-a-la-feina\/#Fractures_de_vertebres\" >Fractures de v\u00e8rtebres<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.mgc.es\/ca\/blog\/tens-prou-cura-de-lesquena-a-la-feina\/#Contractures_vertebrals\" >Contractures vertebrals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.mgc.es\/ca\/blog\/tens-prou-cura-de-lesquena-a-la-feina\/#Esquincos_vertebrals\" >Esquin\u00e7os vertebrals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.mgc.es\/ca\/blog\/tens-prou-cura-de-lesquena-a-la-feina\/#Un_exercici_imprescindible_la_natacio\" >Un exercici imprescindible: la nataci\u00f3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.mgc.es\/ca\/blog\/tens-prou-cura-de-lesquena-a-la-feina\/#Prevencio_la_higiene_postural\" >Prevenci\u00f3: la higiene postural<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.mgc.es\/ca\/blog\/tens-prou-cura-de-lesquena-a-la-feina\/#Treballs_que_es_fan_en_posicio_asseguda\" >Treballs que es fan en posici\u00f3 asseguda<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.mgc.es\/ca\/blog\/tens-prou-cura-de-lesquena-a-la-feina\/#Feines_que_impliquen_esforc_fisic\" >Feines que impliquen esfor\u00e7 f\u00edsic<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"450\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/10\/columna-vertebral.jpg\" alt=\"\" class=\"wp-image-27068\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/10\/columna-vertebral.jpg 800w, https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/10\/columna-vertebral-440x248.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/10\/columna-vertebral-768x432.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p>Sigui quina sigui la feina que facis, manual o d&#8217;oficina, \u00e9s fonamental que tinguis en compte que tenir cura de l&#8217;esquena \u00e9s determinant, no solament per evitar lesions que poden arribar a ser molt importants, sin\u00f3 perqu\u00e8 no tinguis problemes d&#8217;esquena a mesura que et facis gran.<\/p>\n\n\n\n<p>En aquest article t\u2019expliquem quines s\u00f3n les lesions m\u00e9s freq\u00fcents i qu\u00e8 has de fer per mirar d&#8217;evitar-les amb la \u201chigiene postural\u201d.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Lesions_possibles\"><\/span><strong>Lesions possibles<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Les lesions m\u00e9s habituals s\u00f3n, sobretot, de tres classes:<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Fractures_de_vertebres\"><\/span><strong>Fractures de v\u00e8rtebres<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Solen ser conseq\u00fc\u00e8ncia d\u2019una ensopegada a la feina o b\u00e9 d&#8217;un pes que et cau al damunt. Habitualment es produeixi una flexi\u00f3 cap endavant, de manera que les v\u00e8rtebres es comprimeixen i s&#8217;aixafen m\u00e9s per davant que per darrere. Aquesta fractura per falcament \u00e9s, amb difer\u00e8ncia, el trencament de v\u00e8rtebres m\u00e9s freq\u00fcent.<\/p>\n\n\n\n<p>El perill m\u00e9s gran \u00e9s que la fractura afecti la medul\u00b7la espinal, cosa que podria tenir conseq\u00fc\u00e8ncies molt greus. Per aix\u00f2, cal operar en cas de fractura greu. La t\u00e8cnica habitual \u00e9s \u201cfixar\u201d la v\u00e8rtebra fracturada a les v\u00e8rtebres ve\u00efnes, afegint-hi, si cal, un disc o una altra pe\u00e7a met\u00e0l\u00b7lica per refor\u00e7ar-ne el conjunt.<\/p>\n\n\n\n<p>Les fractures lleus es tracten amb una cotilla que immobilitza la zona el temps que calgui (fins i tot durant mesos). El tractament es completa amb rehabilitaci\u00f3.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Contractures_vertebrals\"><\/span><strong>Contractures vertebrals<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>La columna vertebral \u00e9s envoltada de m\u00fasculs i lligaments que controlen les posicions de cadascuna de les v\u00e8rtebres. En for\u00e7ar o mantenir una posici\u00f3, alguns dels m\u00fasculs es mantenen contrets cont\u00ednuament, sense relaxaci\u00f3. Aix\u00f2 causa dolor muscular, l&#8217;anomenada contractura muscular, que explica bona parts dels trastorns lleus d&#8217;esquena.<\/p>\n\n\n\n<p>A m\u00e9s a m\u00e9s, qualsevol lesi\u00f3 traum\u00e0tica a l&#8217;esquena, fractura o esquin\u00e7 t\u00e9 com a conseq\u00fc\u00e8ncia aquest classe de reacci\u00f3 muscular.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Esquincos_vertebrals\"><\/span><strong>Esquin\u00e7os vertebrals<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00c9s un trastorn freq\u00fcent en els qui condueixen vehicles. Quan es frena de manera brusca o hi ha una col\u00b7lisi\u00f3 frontal, el cap es mou cap endavant i cap endarrere, hi ha un moviment de vaiv\u00e9 que causa una distensi\u00f3 dels m\u00fasculs i dels lligaments que uneixen les v\u00e8rtebres (de vegades es produeix un trencament de lligaments).<\/p>\n\n\n\n<p>Els casos lleus i moderats no demanen m\u00e9s tractament que la immobilitzaci\u00f3 del cap, cosa que s&#8217;aconsegueix amb l&#8217;\u00fas d&#8217;un collaret durant uns quants dies. Despr\u00e9s segueix un per\u00edode de rehabilitaci\u00f3.<\/p>\n\n\n\n<p>Els casos greus es tracten quir\u00fargicament al quir\u00f2fan, pel risc de lesi\u00f3 medul\u00b7lar.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"450\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/10\/higiene-postural.jpg\" alt=\"\" class=\"wp-image-27070\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/10\/higiene-postural.jpg 800w, https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/10\/higiene-postural-440x248.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/10\/higiene-postural-768x432.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Un_exercici_imprescindible_la_natacio\"><\/span><strong>Un exercici imprescindible: la nataci\u00f3<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Probablement \u00e9s el millor exercici curatiu. Com que es practica en horitzontal, gaireb\u00e9 no hi ha c\u00e0rrega sobre la columna vertebral i, a m\u00e9s, el pes dins de l&#8217;aigua \u00e9s compensat per l&#8217;embranzida de l&#8217;aigua, de manera que les c\u00e0rregues musculars disminueixen.<\/p>\n\n\n\n<p>Els moviments que es fan quan nedem s\u00f3n harm\u00f2nics, sense impactes, i s&#8217;alternen les contraccions i les relaxacions dels m\u00fasculs.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Prevencio_la_higiene_postural\"><\/span><strong>Prevenci\u00f3: la higiene postural<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Anomenem higiene postural un conjunt de normes que cal complir per prevenir lesions d&#8217;esquena.<\/p>\n\n\n\n<p>Aquest protocol estableix la manera correcta de dur a terme una feina que demani esfor\u00e7, de manera que dep\u00e8n de la mena d\u2019activitat o de treball que fem.<\/p>\n\n\n\n<p>En el cas de l&#8217;esquena, hi ha dos grans grups d&#8217;activitats: les que duem a terme en posici\u00f3 asseguda (oficines o conducci\u00f3 de vehicles) i les que fem drets, que generalment exigeixen esfor\u00e7os importants: la construcci\u00f3, la mineria, l\u2019agricultura, etc.<\/p>\n\n\n\n<p><strong>\u201cPOSICI\u00d3 CORRECTA I INCORRECTA\u201d<\/strong><strong><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Treballs_que_es_fan_en_posicio_asseguda\"><\/span><strong>Treballs que es fan en posici\u00f3 asseguda<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>La regulaci\u00f3 de la cadira \u00e9s molt important, per afavorir que l&#8217;esquena estigui recta i el maluc flexionat 90<sup>0<\/sup>, de manera que les cuixes es mantinguin horitzontals (paral\u00b7leles a terra) i els avantbra\u00e7os tamb\u00e9. El seient ha de facilitar que la zona lumbar s&#8217;arquegi una mica, perqu\u00e8 es mantingui la corba natural de l&#8217;esquena.<\/p>\n\n\n\n<p>S&#8217;ha de mirar cap endavant, o una mica cap avall i, per tant, no s\u2019han de col\u00b7locar els monitors dels ordinadors massa baixos o de costat.<\/p>\n\n\n\n<p>Conv\u00e9 fer pauses cada cert temps i fer exercicis d&#8217;estirament muscular. Aquestes aturades s&#8217;haurien de fer cada hora o hora i mitja. Els estiraments han de ser suaus i lents, per augmentar-ne progressivament la intensitat, sense que arribin a causar dolor.<\/p>\n\n\n\n<p>Els exercicis del coll consisteixen a moure suaument el cap en cercle, endavant, endarrere i tamb\u00e9 cap als costats. Durant aquests exercicis, les espatlles s&#8217;han de mantenir aixecades.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Feines_que_impliquen_esforc_fisic\"><\/span><strong>Feines que impliquen esfor\u00e7 f\u00edsic<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S&#8217;han de respectar estrictament les normes, i l\u2019empresa les ha de recordar de manera ben visible a l&#8217;entorn laboral: arnesos, si la feina es fa a llocs alts, casc protector, ulleres, etc.<\/p>\n\n\n\n<p>Si la feina inclou aixecar pesos de baix estant, \u00e9s convenient de fer servir una faixa lumbar ben cenyida, i mantenir, durant l&#8217;aixecament, els genolls doblegats a fi que l&#8217;esfor\u00e7 es transmeti a les cuixes.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sigui quina sigui la feina que facis, manual o d&#8217;oficina, \u00e9s fonamental que tinguis en compte que tenir cura de l&#8217;esquena \u00e9s determinant, no solament per evitar lesions que poden arribar a ser molt importants, sin\u00f3 perqu\u00e8 no tinguis problemes d&#8217;esquena a mesura que et facis gran.<\/p>\n","protected":false},"author":3,"featured_media":27068,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[187],"tags":[233],"class_list":["post-27072","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-salud","tag-dolor-de-espalda"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/10\/columna-vertebral.jpg","author_info":{"display_name":"Revista Inter\u00e8s Mutu","author_link":"https:\/\/www.mgc.es\/ca\/blog\/author\/interesmutu\/"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Tens prou cura de l&#039;esquena a la feina? 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