{"id":3537,"date":"2022-04-26T09:15:00","date_gmt":"2022-04-26T09:15:00","guid":{"rendered":"https:\/\/www.jointacademy.com\/se\/?p=3537"},"modified":"2022-08-10T13:20:30","modified_gmt":"2022-08-10T13:20:30","slug":"trana-med-ryggsmarta-hur-ont-far-det-gora-sa-har-mater-du","status":"publish","type":"post","link":"https:\/\/www.jointacademy.com\/se\/sv\/blogg\/trana-med-ryggsmarta-hur-ont-far-det-gora-sa-har-mater-du\/","title":{"rendered":"Tr\u00e4na med ont i ryggen: Hur ont f\u00e5r det g\u00f6ra?"},"content":{"rendered":"\n

Vid sm\u00e4rta i l\u00e4ndryggen \u00e4r det vanligt att omkringliggande muskler g\u00e5r i f\u00f6rsvar och blir sp\u00e4nda och \u00f6mma. Det \u00e4r d\u00e4rf\u00f6r bra att f\u00f6rs\u00f6ka r\u00f6ra p\u00e5 sig s\u00e5 mycket som sm\u00e4rtan till\u00e5ter f\u00f6r att h\u00e5lla ig\u00e5ng blodcirkulationen. Men hur ont f\u00e5r det g\u00f6ra? H\u00e4r ger fysioterapeut Amanda tips att t\u00e4nka p\u00e5 n\u00e4r du b\u00f6rjar tr\u00e4na. <\/p>\n\n\n\n

Sm\u00e4rta vid tr\u00e4ning betyder inte att du skadar dig<\/h3>\n\n\n\n

N\u00e4r man f\u00e5r ont i ryggen k\u00e4nner de flesta ett behov av att ta det lugnt ett tag. Men det \u00e4r viktigt att inte bli s\u00e4ngliggande, utan att s\u00e5 snabbt det g\u00e5r komma ig\u00e5ng och r\u00f6ra dig som vanligt. Det \u00e4r ofarligt och helt normalt att k\u00e4nna viss sm\u00e4rta n\u00e4r du b\u00f6rjar tr\u00e4na med ryggbesv\u00e4r, till exempel efter ett ryggskott.<\/a> Detta brukar avta med tiden allteftersom du blir mer aktiv. <\/p>\n\n\n\n

\u2013 ”Var inte r\u00e4dd f\u00f6r att komma ig\u00e5ng och tr\u00e4na n\u00e4r du har ont i ryggen. R\u00f6relser\u00e4dsla vid ryggsm\u00e4rta \u00e4r vanligt men kan snarare leda till negativa konsekvenser och f\u00f6rl\u00e4ngda besv\u00e4r genom att musklerna blir mer och mer inaktiva, du f\u00e5r en \u00f6kad stelhet och en \u00f6kad sm\u00e4rta” ber\u00e4ttar Amanda. <\/p>\n\n\n\n

Faktum \u00e4r att tr\u00e4ning och r\u00f6relse \u00e4r den b\u00e4sta behandlingen f\u00f6r att b\u00e5de f\u00f6rebygga och behandla ryggsm\u00e4rta<\/a>. Ist\u00e4llet f\u00f6r att behandla ett sm\u00e4rtskov som en skada, f\u00f6rs\u00f6k att h\u00e5lla dig lugn, slappna av och forts\u00e4tt r\u00f6ra p\u00e5 dig i den m\u00e5n det g\u00e5r.<\/p>\n\n\n\n

S\u00e5 h\u00e4r kan du m\u00e4ta n\u00e4r du b\u00f6rjar tr\u00e4na<\/h3>\n\n\n\n

Tr\u00e4ning kan lindra din ryggsm\u00e4rta b\u00e5de under och efter aktiviteten. Men det ska inte g\u00f6ra f\u00f6r ont att r\u00f6ra sig. Ett bra m\u00e5tt \u00e4r att skatta sin sm\u00e4rta p\u00e5 en 0-10 skala, d\u00e4r:<\/p>\n\n\n\n

0 = ingen sm\u00e4rta<\/p>\n\n\n\n

10 = v\u00e4rsta t\u00e4nkbara sm\u00e4rta <\/p>\n\n\n\n

Generellt b\u00f6r du inte ligga p\u00e5 en sm\u00e4rtskattning \u00f6ver 5 <\/strong>p\u00e5 den skalan under tr\u00e4ning. <\/p>\n\n\n\n

\u2013 ”Ha som m\u00e5l n\u00e4r du startar med tr\u00e4ningen att b\u00f6rja f\u00e5 ig\u00e5ng kroppen igen, bli varm i muskulaturen och b\u00f6rja \u00f6ka din r\u00f6rlighet. Ju mer du kan f\u00e5 ig\u00e5ng blodcirkulation och r\u00f6relse i musklerna, desto b\u00e4ttre k\u00e4nns det oftast” ber\u00e4ttar Amanda, fysioterapeut. <\/p><\/blockquote>\n\n\n\n

Sm\u00e4rtan ska inte successivt f\u00f6rv\u00e4rras <\/strong>under tr\u00e4ningen utan b\u00f6r snarare minska n\u00e5got efter att du kommit ig\u00e5ng och blivit varm. Sm\u00e4rtan ska \u00e4ven ha lagt sig eller \u00e5terg\u00e5tt till den ursprungliga niv\u00e5n den l\u00e5g p\u00e5 innan tr\u00e4ningspasset inom ett dygn efter utf\u00f6rd tr\u00e4ning. Enligt fysioterapeut Amanda \u00e4r det viktigt att komma ig\u00e5ng stegvis och lyssna p\u00e5 kroppen: <\/p>\n\n\n\n

\u2013 ”Testa dig fram och hitta r\u00f6relser och \u00f6vningar<\/a> som k\u00e4nns ok att genomf\u00f6ra. Str\u00e4va efter att \u00e5terf\u00e5 en god h\u00e5llning och stark core. Lyssna p\u00e5 kroppen och stegra belastningen f\u00f6rsiktigt, i b\u00f6rjan beh\u00f6vs inte speciellt mycket vikter och yttre belastning utan din egna kroppsvikt r\u00e4cker l\u00e5ngt!” avslutar hon.<\/p>\n\n\n\n

Vill du ha personlig hj\u00e4lp med din ryggtr\u00e4ning?<\/h3>\n\n\n\n

Det kan vara sv\u00e5rt att sj\u00e4lv veta hur ofta, eller hur mycket, man ska tr\u00e4na f\u00f6r att bli b\u00e4ttre i ryggen p\u00e5 l\u00e5ng sikt. Hos Joint Academy f\u00e5r du digital ryggbehandling<\/a> med bevisad effekt. Du f\u00e5r st\u00f6d av en personlig fysioterapeut direkt via mobilen,<\/strong> och f\u00e5r dagligen \u00f6vningar som bara tar 5 minuter att g\u00f6ra. \u00d6vningarna st\u00e4rker musklerna runt leder vilken minskar sm\u00e4rta och \u00f6kar r\u00f6rlighet.<\/p>\n\n\n\n

D\u00e5 ska du inte tr\u00e4na vid ryggont<\/h3>\n\n\n\n

Vid f\u00f6ljande symptom och besv\u00e4r b\u00f6r du avst\u00e5 helt fr\u00e5n tr\u00e4ningen och f\u00f6rst upps\u00f6ka vidare v\u00e5rd: <\/p>\n\n\n\n

  • Om ryggsm\u00e4rtan k\u00e4nns outh\u00e4rdlig.<\/li>
  • Om sm\u00e4rtan f\u00f6rv\u00e4rras successivt i samband med tr\u00e4ning och inte l\u00e4gger sig.<\/li>
  • Om ryggsm\u00e4rtan uppkommit vid en olycka, till exempel ett fall. <\/li>
  • Om bl\u00e5s\/tarmfunktion \u00e4r p\u00e5verkad, s\u00f6k d\u00e5 akut v\u00e5rd.<\/li>
  • Om du har besv\u00e4r med domningar, nedsatt k\u00e4nsel, och\/eller utstr\u00e5lning av sm\u00e4rta ned i ben\/fot.<\/li>
  • Vid feber och infektion.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"

    Vid sm\u00e4rta i l\u00e4ndryggen \u00e4r det vanligt att omkringliggande muskler g\u00e5r i f\u00f6rsvar och blir sp\u00e4nda och \u00f6mma. Det \u00e4r d\u00e4rf\u00f6r bra att f\u00f6rs\u00f6ka r\u00f6ra p\u00e5 sig s\u00e5 mycket som sm\u00e4rtan till\u00e5ter f\u00f6r att h\u00e5lla ig\u00e5ng blodcirkulationen. Men hur ont f\u00e5r det g\u00f6ra? H\u00e4r ger fysioterapeut Amanda tips att t\u00e4nka p\u00e5 n\u00e4r du b\u00f6rjar tr\u00e4na. […]<\/p>\n","protected":false},"author":2,"featured_media":3539,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1114,1],"tags":[],"class_list":["post-3537","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blogg","category-uncategorized"],"yoast_head":"\nTr\u00e4na med ont i ryggen: Hur ont f\u00e5r det g\u00f6ra? | Joint Academy<\/title>\n<meta name=\"description\" content=\"Vid ont i ryggen \u00e4r det viktigt att r\u00f6ra p\u00e5 sig. Men hur ont f\u00e5r det g\u00f6ra n\u00e4r man b\u00f6rjar tr\u00e4na? 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