{"id":881,"date":"2018-12-17T16:26:35","date_gmt":"2018-12-17T16:26:35","guid":{"rendered":"https:\/\/artrosorg2\/www-artros-org-37\/?page_id=881"},"modified":"2025-03-06T08:17:09","modified_gmt":"2025-03-06T08:17:09","slug":"starka-ryggen","status":"publish","type":"post","link":"https:\/\/www.jointacademy.com\/se\/sv\/fakta\/behandling\/starka-ryggen\/","title":{"rendered":"St\u00e4rka ryggen"},"content":{"rendered":"\n<p>Att ha ont i ryggen \u00e4r ett av de vanligaste h\u00e4lsoproblemen idag. \u00c4ven om det i de flesta fall varken \u00e4r akut eller allvarligt s\u00e5 kan det p\u00e5verka vardagen i stort. Ofta beror besv\u00e4ren p\u00e5 ett stillasittande liv i kombination med svaga ryggmuskler. Sm\u00e4rta i ryggen kan dock ocks\u00e5 orsakas av sjukdomar som f\u00f6rsvagar leder eller skelett, exempelvis artros i ryggraden. I de flesta fall kan sm\u00e4rtan avhj\u00e4lpas genom att st\u00e4rka ryggen. P\u00e5 s\u00e5 vis kan musklerna avlasta ryggraden, samtidigt som ett b\u00e4ttre belastningsm\u00f6nster \u00f6vas in. Det finns flera bra \u00f6vningar som kan v\u00e4ljas ut och anpassas till varje individ. F\u00f6r att f\u00e5 hj\u00e4lp med sin ryggtr\u00e4ning kan man v\u00e4nda sig till en fysioterapeut (sjukgymnast) eller personlig tr\u00e4nare.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-allt-fler-drabbas-av-ryggproblem\">Allt fler drabbas av ryggproblem<\/h2>\n\n\n\n<p>Idag har m\u00e5nga ett stillasittande jobb d\u00e4r de sitter i samma position framf\u00f6r en dator i flera timmar. I m\u00e5nga fall inneb\u00e4r detta att ryggmusklerna f\u00f6rsvagas s\u00e5 att de inte l\u00e4ngre orkar h\u00e5lla uppe kroppen. Med svagare ryggmuskler hamnar mer belastning p\u00e5 ryggraden, vilket kan slita p\u00e5 b\u00e5de rygg och nacke. F\u00f6r att undvika besv\u00e4r med ryggen \u00e4r det d\u00e4rf\u00f6r viktigt att st\u00e4rka ryggen med olika \u00f6vningar. Detta kan anv\u00e4ndas b\u00e5de f\u00f6rebyggande och som <a href=\"https:\/\/www.jointacademy.com\/se\/sv\/fakta\/behandling\/behandla-med-joint-academy\/\">behandling<\/a> i m\u00e5nga fall.&nbsp;Man kan b\u00f6rja med enkla rygg\u00f6vningar utan redskap och sedan \u00f6ka sv\u00e5righetsgraden ju starkare man blir. En fysioterapeut (sjukgymnast) eller personlig tr\u00e4nare kan hj\u00e4lpa till att v\u00e4lja \u00f6vningar och l\u00e4gga dem p\u00e5 r\u00e4tt niv\u00e5.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-ovningar-for-att-starka-ryggen\">\u00d6vningar f\u00f6r att st\u00e4rka ryggen<\/h2>\n\n\n\n<p>Mycket ryggtr\u00e4ning har den extra bonusen att det dessutom st\u00e4rker b\u00e5lmuskulaturen. Hit r\u00e4knas exempelvis magmuskler, rumpa, diafragma och b\u00e4ckenbotten. En starkare b\u00e5l inneb\u00e4r en mer stabil ryggrad, vilket \u00e4ven det f\u00f6rebygger ryggproblem. Flera \u00f6vningar f\u00f6r ryggen \u00e4r dessutom ocks\u00e5 bra f\u00f6r benen, exempelvis bordet. Denna \u00f6vning inneb\u00e4r att man ligger p\u00e5 rygg med f\u00f6tterna i golvet och ska lyfta b\u00e4ckenet tills det \u00e4r i linje med benen. Efter att ha h\u00e5llit positionen i n\u00e5gra sekunder s\u00e4nker man sig sedan ned mot golvet igen. En annan \u00f6vning som \u00e4r mycket effektiv n\u00e4r den utf\u00f6rs korrekt \u00e4r plankan. Det \u00e4r dock inte ovanligt att man f\u00e5r ont i l\u00e4ndryggen i samband med denna \u00f6vning, vilket ofta beror p\u00e5 bristande teknik. Tveka d\u00e4rf\u00f6r inte att ta hj\u00e4lp av en fysioterapeut eller personlig tr\u00e4nare.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-ryggtraning-pa-gymmet\">Ryggtr\u00e4ning p\u00e5 gymmet<\/h2>\n\n\n\n<p>F\u00f6r den som har tillg\u00e5ng till ett gym finns det m\u00e4ngder av \u00f6vningar f\u00f6r ryggen som \u00e4r b\u00e5de effektiva och skonsamma. Det finns exempelvis flera sorters rodd-\u00f6vningar som st\u00e4rker hela ryggen. Grunden till alla rodd-r\u00f6relser \u00e4r att st\u00e5 fram\u00e5tb\u00f6jd med vikt i h\u00e4nderna. H\u00e4rifr\u00e5n lyfts vikten i en rak linje fr\u00e5n h\u00e4ngande armar tills vikten nuddar magen. Detta kan g\u00f6ras med exempelvis skivst\u00e5ng, hantlar och kettlebells. H\u00e4r \u00e4r det viktigt att t\u00e4nka p\u00e5 att inte b\u00f6ja ryggraden \u00e5t n\u00e5got h\u00e5ll utan beh\u00e5lla den neutral genom hela r\u00f6relsen. Armb\u00e5garna b\u00f6r leda r\u00f6relsen och h\u00e5lla sig n\u00e4ra kroppen.<\/p>\n\n\n\n<p>En annan variant av rodden, som \u00e4r bra f\u00f6r nyb\u00f6rjare, \u00e4r kabelrodd. Det finns h\u00e4r en speciell maskin som man sitter i och drar vikten mot sig. Detta st\u00e4rker ryggen som helhet &#8211; s\u00e5v\u00e4l \u00f6vre rygg som l\u00e4ndrygg. Om man inte k\u00e4nner igen maskinen kan man fr\u00e5ga om r\u00e5d i receptionen p\u00e5 gymmet.<\/p>\n\n\n\n<p>F\u00f6r den som vill tr\u00e4na kondition samtidigt som man st\u00e4rker ryggen \u00e4r roddmaskinen ett bra alternativ (se bild nedan). \u00c4ven h\u00e4r \u00e4r tekniken viktig att f\u00e5 till f\u00f6r att r\u00e4tt muskler ska tr\u00e4nas.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-ovningar-att-gora-hemma\">\u00d6vningar att g\u00f6ra hemma<\/h2>\n\n\n\n<p>Den som inte har tillg\u00e5ng till ett gym (eller bara f\u00f6redrar att tr\u00e4na hemma) kan \u00e4gna sig \u00e5t ryggtr\u00e4ning hemma. Det finns m\u00e5nga bra rygg\u00f6vningar utan redskap. Om man efter ett tag vill \u00f6ka sv\u00e5righetsgraden kan man investera i ett gummiband. Dessa \u00e4r b\u00e5de enkla att f\u00f6rvara och billiga att inf\u00f6rskaffa.&nbsp;<\/p>\n\n\n\n<p>Om man vill testa p\u00e5 en annan typ av rygg\u00f6vningar utan redskap kan man \u00e4ven ge yoga en chans. Detta \u00e4r en skonsam form av tr\u00e4ning som hj\u00e4lper till att b\u00e5de str\u00e4cka ut och st\u00e4rka ryggen. Det h\u00e4r \u00e4r visserligen inte renodlad ryggtr\u00e4ning, men det kan trots det minska diverse ryggbesv\u00e4r. H\u00e4r kan \u00e4ven r\u00f6rligheten \u00f6kas, vilket \u00e4ven det kan hj\u00e4lpa till att minska och f\u00f6rebygga sm\u00e4rta i ryggen.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-ryggtraning-som-medicin\">Ryggtr\u00e4ning som medicin<\/h2>\n\n\n\n<p>Att tr\u00e4ning har en positiv effekt p\u00e5 b\u00e5de kropp och sinne \u00e4r bortom tvivel. Att specifik ryggtr\u00e4ning rekommenderas f\u00f6r den som vill st\u00e4rka ryggen och bli av med sm\u00e4rtor \u00e4r d\u00e4rmed inte s\u00e5 konstigt. I m\u00e5nga fall \u00e4r det just anpassad tr\u00e4ning som l\u00e4kare och fysioterapeuter rekommenderar som behandlingsform f\u00f6r de som lider av en sm\u00e4rtande rygg. Detta g\u00e4ller \u00e4ven vid andra sm\u00e4rtande leder, s\u00e5som kn\u00e4n och h\u00f6fter.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Att ha ont i ryggen \u00e4r ett av de vanligaste h\u00e4lsoproblemen idag. \u00c4ven om det i de flesta fall varken \u00e4r akut eller allvarligt s\u00e5 kan det p\u00e5verka vardagen i stort. Ofta beror besv\u00e4ren p\u00e5 ett stillasittande liv i kombination med svaga ryggmuskler. Sm\u00e4rta i ryggen kan dock ocks\u00e5 orsakas av sjukdomar som f\u00f6rsvagar leder [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":1595,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1119],"tags":[1106],"class_list":["post-881","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-behandling","tag-featured"],"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>St\u00e4rka ryggen | 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\/starka-ryggen\/\" \/>\n<meta property=\"og:locale\" content=\"sv_SE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"St\u00e4rka ryggen\" \/>\n<meta property=\"og:description\" content=\"Att ha ont i ryggen \u00e4r ett av de vanligaste h\u00e4lsoproblemen idag. \u00c4ven om det i de flesta fall varken \u00e4r akut eller allvarligt s\u00e5 kan det p\u00e5verka vardagen i stort. 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