{"id":2108,"date":"2019-03-12T09:23:51","date_gmt":"2019-03-12T09:23:51","guid":{"rendered":"https:\/\/artrosorg2\/www-artros-org-37\/?p=2108"},"modified":"2022-11-18T11:37:37","modified_gmt":"2022-11-18T11:37:37","slug":"stretcha-ryggen","status":"publish","type":"post","link":"https:\/\/www.jointacademy.com\/se\/sv\/fakta\/behandling\/stretcha-ryggen\/","title":{"rendered":"Stretcha ryggen &#8211; stretch\u00f6vningar f\u00f6r att minska ryggbesv\u00e4r"},"content":{"rendered":"\n<p>Evidensen kring stretching vid l\u00e4ndryggssm\u00e4rta \u00e4r inte kartlagd och det finns andra <a href=\"https:\/\/www.jointacademy.com\/se\/sv\/fakta\/behandling\/behandla-med-joint-academy\/\">behandlingar<\/a> som har bevisad effekt. D\u00e4remot upplever vissa personer att stretching kan hj\u00e4lpa och k\u00e4nns behagligt vid en episod av ryggsm\u00e4rta.&nbsp;<\/p>\n\n\n\n<p>Ryggen \u00e4r en central del av v\u00e5r kropp. Ryggraden best\u00e5r av 24 kotor. Dessa separeras av s\u00e5 kallade diskar, som best\u00e5r av brosk. Det finns \u00e4ven leder mellan kotorna d\u00e4r det kan uppst\u00e5 artros i ryggen, vilket orsakar stelhet och sm\u00e4rta. Ryggbesv\u00e4r kan dock bero p\u00e5 flera andra saker, s\u00e5som diskbr\u00e5ck eller <a href=\"https:\/\/www.jointacademy.com\/se\/sv\/fakta\/diagnos\/ryggskott\/\">ryggskott<\/a>. Det kan ocks\u00e5 bero p\u00e5 en obalans mellan ryggens kapacitet och de krafter den uts\u00e4tts f\u00f6r. I de allra flesta fall \u00e4r anledningen till ryggsm\u00e4rta ofarlig och prognosen \u00e4r god.<\/p>\n\n\n\n<p>L\u00e4s mer: <a href=\"https:\/\/www.jointacademy.com\/se\/sv\/fakta\/livsstil\/kan-man-vila-bort-ryggvark\/\" data-type=\"post\" data-id=\"3172\">Kan man vila bort ryggv\u00e4rk?<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-dynamisk-stretching-for-hela-ryggen\">Dynamisk stretching f\u00f6r hela ryggen<\/h2>\n\n\n\n<p>Ungef\u00e4r 4 av 5 a individer f\u00e5r n\u00e5gon g\u00e5ng ont i ryggen. Det finns inga vetenskapliga bel\u00e4gg f\u00f6r att man med hj\u00e4lp av stretch\u00f6vningar f\u00f6r ryggen kan f\u00f6rb\u00e4ttra sin h\u00e5llning eller bli av med sm\u00e4rtan i ryggen. Dock kan det upplevas sk\u00f6nt, framf\u00f6rallt f\u00f6r de som arbetar med ryggen i en statisk position, eller de som tr\u00e4nar ryggen regelbundet och\/eller tungt. <\/p>\n\n\n\n<p>Ett exempel p\u00e5 en stretch som kan upplevas som behagelig kon\/katten. Detta \u00e4r en r\u00f6relse som ofta anv\u00e4nds inom yoga. Man utg\u00e5r fr\u00e5n att st\u00e5 p\u00e5 alla fyra, med h\u00e4nderna axelbrett is\u00e4r och kn\u00e4na under h\u00f6fterna. H\u00e4rifr\u00e5n andas man in och svankar med ryggen, samtidigt som man v\u00e4nder blicken mot taket. Axlarna ska dras ned fr\u00e5n \u00f6ronen. D\u00e4refter andas man ut och skjuter rygg mot taket samtidigt som man drar magen mot ryggraden. Huvudet h\u00e4nger ned mot golvet. Denna r\u00f6relse g\u00f6r det m\u00f6jligt att stretcha ryggen som helhet. Att andas i samma takt som man utf\u00f6r r\u00f6relsen kan dessutom ha&nbsp; en lugnande effekt.<br><br>En annan typ av stretch som vissa tycker k\u00e4nns bra i l\u00e4ndryggen utg\u00e5r fr\u00e5n att man ligger p\u00e5 rygg p\u00e5 golvet. En yogamatta kan g\u00f6ra det med bekv\u00e4mt. Fr\u00e5n liggande position drar man sedan kn\u00e4na upp mot br\u00f6stet. Denna position h\u00e5lls sedan i minst 30 sekunder f\u00f6rutsatt att det k\u00e4nns behagligt och inte g\u00f6r att sm\u00e4rtan \u00f6kar.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-stretcha-landryggen-for-att-minska-besvar\">Stretcha l\u00e4ndryggen f\u00f6r att minska besv\u00e4r<\/h2>\n\n\n\n<p>Sm\u00e4rta eller v\u00e4rk i l\u00e4ndryggen kan bero p\u00e5 m\u00e5nga olika orsaker. Huruvida stretching kan minska l\u00e4ndryggssm\u00e4rta eller inte finns det idag inga bevis p\u00e5.&nbsp; Forskning har d\u00e4remot visat att r\u00f6relse och aktivitet \u00e4r bra. Handledd tr\u00e4ning och utbildning har visat sig ha god effekt vid l\u00e4ndryggssm\u00e4rta. En fysioterapeut kan hj\u00e4lpa till med att skapa ett tr\u00e4ningsprogram med \u00f6vningar som passar just dig och kan ge dig verktyg att hantera sm\u00e4rtan.&nbsp;&nbsp;<\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Evidensen kring stretching vid l\u00e4ndryggssm\u00e4rta \u00e4r inte kartlagd och det finns andra behandlingar som har bevisad effekt. D\u00e4remot upplever vissa personer att stretching kan hj\u00e4lpa och k\u00e4nns behagligt vid en episod av ryggsm\u00e4rta.&nbsp; Ryggen \u00e4r en central del av v\u00e5r kropp. Ryggraden best\u00e5r av 24 kotor. Dessa separeras av s\u00e5 kallade diskar, som best\u00e5r av [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":2120,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1119],"tags":[],"class_list":["post-2108","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-behandling"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v21.7 (Yoast SEO v21.7) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Stretcha ryggen - stretch\u00f6vningar f\u00f6r att minska ryggbesv\u00e4r | Joint Academy<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.jointacademy.com\/se\/sv\/fakta\/behandling\/stretcha-ryggen\/\" \/>\n<meta property=\"og:locale\" content=\"sv_SE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Stretcha ryggen - stretch\u00f6vningar f\u00f6r att minska ryggbesv\u00e4r\" \/>\n<meta property=\"og:description\" content=\"Evidensen kring stretching vid l\u00e4ndryggssm\u00e4rta \u00e4r inte kartlagd och det finns andra behandlingar som har bevisad effekt. 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