Como carregar peso sem prejudicar sua coluna?

É muito comum as pessoas desencadearem uma crise de dor lombar quando vão abaixar para pegar algum objeto, como uma caixa pesada, por exemplo. Isso ocorre porque ao pegar um peso curvando da forma inadequada você aumenta muito a pressão sobre o disco intervertebral, podendo então gerar alguma lesão.

Sempre que você precisar abaixar para pegar algum peso é fundamental flexionar os joelhos e utilizar a força das pernas para abaixar e levantar. Desta forma você evitará sobrecarregar a sua coluna quando for pegar algum peso.

Técnica correta para levantamento de objetos:

Durante o levantamento, é preciso manter a lordose lombar. O levantamento deve ser realizado esticando as pernas. Evite usar a coluna como guindaste para levantar o peso. A técnica correta envolve os seguintes passos:

  • fique de pé junto ao peso, apoie firmemente os pés mantendo uma base larga;
  • acentue a lordose;
  • dobre os joelhos para se abaixar até o objeto e mantenha a coluna reta;
  • segure firme o objeto e mantenha-o o mais próximo possível de você;
  • incline-se para trás para manter o equilí­brio e levante o objeto esticando os joelhos;
  • levante de modo contínuo, não dê trancos;
  • quando estiver de pé, movas os pés para girar e evite torcer a coluna lombar;
  • essa mesma técnica deve ser utilizada ao contrário, quando for baixar um objeto pesado.

pesoblog

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